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Old 09-28-2010, 03:40 PM   #81
Norm Swann
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Re: The Barn

1500 68 degrees

Warmup: see 9/24/10 (minus the burpees)
17 double unders in row on third set of jumprope

WOD from yesterday; 10 rounds for time:
60 lb. Deadlift, 15 reps
15 pushups
18:35

Built 24" poly box.
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Old 09-28-2010, 03:46 PM   #82
Carl Amolat
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Re: The Barn

Norm -

Nice to see another rock climber on this board.

You might want to check out this site for more climber specific workouts: Mountain Athlete. (wfs)

And this article is on the Mountain Athlete training methods. It was in the Alpinist a couple years back. Weight Training for Climbing (wfs).
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Old 09-28-2010, 04:31 PM   #83
Tim Babcock
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Re: The Barn

Great box Norm! Looks professionally made.
You are looking very lean.
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Old 09-29-2010, 01:58 PM   #84
Norm Swann
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Re: The Barn

1500 68 degrees

Warmup: see 9/24/10 (the burpees hurt after doing 150 pushups yesterday)
18 double unders in row on third set of jumprope

WOD, complete as many rounds as possible in 20 mins.:
10 reps each of:
50 lb. Push press
KB swings, 20 lb.
Box Jumps, 20" (I got to try out my new box)
7 rounds complete in 20 mins.
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Old 09-30-2010, 05:57 PM   #85
Norm Swann
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Re: The Barn

1900 68 degrees

Climbing Wall
5 (C) Misc.
5 (IC) Blue
4 (C) 1 (IC) Red, Red/Blk
4 (C) 1 (IC) Dyno
3 (C) 2 (IC) Yellow
5 (C) Blu/Yellow
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Old 10-01-2010, 02:47 PM   #86
Norm Swann
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Re: The Barn

1530 68 degrees

Warmup: see 9/24/10 (Light on jumprope due to WOD)

WOD:
1 snatch 60 lb.
1 clean & Jerk 80 lb.
AMRAP in 10 mins.
6 squat cleans @ 60 lb.
12 pull ups
24 Double unders
2 rounds
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Old 10-02-2010, 04:29 PM   #87
Norm Swann
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Re: The Barn

1530 62 degrees

Climbing Wall:
4 routes-Vertical Wall
12 routes-Overhanging Wall
3 routes-Overhang
1 route-Arete
Total of 20 routes
2 sets IC=Blue
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Old 10-08-2010, 07:02 AM   #88
Norm Swann
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Re: The Barn

10/3 drive to Red River Gorge w/Rick
10/4 to 10/7 Climb (all sport routes):
Onsights 1 5.6,1 5.7,2 5.8,2 5.9,2 5.10a,2 5.10b,3 5.10d,1 5.11a,2 5.11b,1 5.11c
Redpoint-1 5.9 and 1 5.11b(onsighted them several years ago)
10/7 drive home

Last edited by Norm Swann : 10-08-2010 at 07:21 AM. Reason: change 1 onsight to redpoint(it was onsighted several years ago)
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Old 10-10-2010, 06:09 PM   #89
Norm Swann
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Re: The Barn

1930 72 degrees

Warmup: see 9/24/10

WOD from Tuesday w/ 60 sec. rest between sets:
60-70-80-90-100-110-120-125-110-110lb.
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Old 10-11-2010, 07:35 PM   #90
Norm Swann
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Re: The Barn

2030 70 degrees

Warmup #1:w/o pushups and situps
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ 15lb.
3 sets

WOD w/ 60 sec. rest between rounds:
Row 13,13,11,11,10,10,10,10
Air Squat 12,12,12,12,12,12,12,12
Pull up 5,5,5,5,5,5,4,4
Push up 10,10,10,10,8,8,8,8
Sit up 12,12,10,10,10,10,10,10
score;lowest reps in each round: 10+12+4+8+10=44
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