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Old 06-11-2010, 06:00 AM   #1
Norm Swann
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The Barn



Starting this Thread to track my workouts. My goal is general fitness and to improve my Rock Climbing ability. I retired in August 2009 and am going through the house renovation phase of retirement. Probably another year to go until the house is back in shape. For the first time in many years, I now have the time to workout on a daily basis, to try and get me back in shape.

The Barn is a 30' x 40' building with a climbing wall and some basic Crossfit equipment. I will add more equipment as time goes on; until then will improvise with what I have.

I would like to thank Tim Babcock for introducing me to Crossfit.
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Old 06-11-2010, 06:03 AM   #2
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Re: The Barn

Test test
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Old 06-11-2010, 08:44 AM   #3
Norm Swann
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Re: The Barn

10am

Climbing Wall:
7 routes-Vertical Wall
9 routes-Overhanging Wall; 4 were incomplete
3 routes-Overhang
1 route-Arete
Total of 20 routes
Goal; Slowly replace these routes with new ones-these have been up for years.


Tabata Treadmill:
10% Grade, 6.0 Speed
Goal; Obtain Rx of 12% grade @ 7.5 speed

Last edited by Norm Swann : 06-11-2010 at 08:46 AM.
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Old 06-12-2010, 02:45 PM   #4
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Re: The Barn

Welcome to the forum Norm. I will definitely keep track of what you are up to. I am looking forward to coming to "The Barn" to get in a bouldering workout. Maybe some day next week. Let me know what works for you.
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Old 06-12-2010, 04:52 PM   #5
Norm Swann
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Re: The Barn

6:00pm (Volunteered @ the WOW bike ride earlier in the day)

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode
30 Situps, 2nd=15 wheel, 3rd=15 bench
20 second Rock Ring, 2nd=same, 3rd= Rock Ring Dips
12 Wrist Pronators @ 3 3/4lb
12 Tricep Bar Extensions @ 25lb
12 Wrist Curls @ 10lb
12 Reverse Curls @ 10lb
3 Forearm Rolls @ 10lb
3 sets

Christine modified:
24 Rock Ring Rows
12 Deadlift @ 50lb
12 box Jumps @ 18"
3 rounds @ 9:27

80 degrees in "The Barn"
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Old 06-13-2010, 08:27 AM   #6
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Re: The Barn

1000

Warmup (see 6/12/10)

Horizontal Crackboard and Chimney
1 lap on Crackboard; 8' one way, 16' total with feet on top of board
1 Chimney to top
3 sets
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Old 06-14-2010, 10:01 AM   #7
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Re: The Barn

1100

Warmup (see 6/12/10)

Tabata Treadmill:
10% Grade, 6.0 Speed
Goal; Obtain Rx of 12% grade @ 7.5 speed

72 degrees
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Old 06-15-2010, 11:36 AM   #8
Norm Swann
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Re: The Barn

1000

Climbing Wall: see 6/11/10

Tim Babcock visited "The Barn" and sent all the problems. Great Job Tim!!!!

72 degrees
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Old 06-16-2010, 09:36 AM   #9
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Re: The Barn

1130

Warmup (see 6/12/10)

Annie are you ok
20 Kettlebell to chin 20#
25 Rows on Rock Rings
20 Thruster 20#
6 Burpee
10 Ball Clean 22#
15 Wall Balls 15#
7:44
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Old 06-17-2010, 12:31 PM   #10
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Re: The Barn

1030

Rick setup the Hinkley Crack Climbs

3 Crack (twice up, 1 down)
2 Buzzard
2 Burnout
2 Right of Burnout
1 Patagonia
68 degrees; great conditions for the summer!
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