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-   -   The Barn (https://board.crossfit.com/showthread.php?t=58847)

Norm Swann 02-23-2012 04:25 PM

Re: The Barn
 
Crossfit Games: Workout 12.1
AMRAP in 7 minutes of:
Burpees w/6" jump: Feet flat on ground, target @ least 6" above fingertips.
58
Compare to: 12/1/11 100 Regular burpees for time in 11:32

Practiced filming in case I want to submit next year

[U][url]http://youtu.be/QQkumFNHfkI[/url][/U]

Norm Swann 02-24-2012 03:46 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups
10 front squat, 55 lb., 15 Kipping Pull-ups
3 Forearm Rolls @ 15lb.
20 assisted one-legged squat: 2.5lb
5 bouldering routes 5/5

Skill: HS using wall to start
HSPU 5 in WU + 85 month=90 total for month

WOD:Crossfit Games 11.1
AMRAP in 10 mins. of:
30 DU
15 Power Snatches @ 75lbs.
2 rounds +DU+6
Compare to 3/21/11 2 rounds +DU+4

15 min. Stretching

Norm Swann 02-25-2012 04:16 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls
10 Box Jumps, 24”,
25 Wall Ball Sit-ups: 4 lb. ball @ 4’ from wall
1 lap Weighted lunges, 45 lbs.
10 Wall Ball @ 15lb (2 fer 1’s),
10 Kettlebell swings, 1.5 pood
10 dips, 5 bouldering routes 4/7

Skill: HS using wall to start
HSPU 25 in WOD + 90 month=115 total for month

WOD:"Zimmerman"
AMRAP in 25 mins. of:
11 C-2-B Pull ups
315 lb. Deadlift, 2 reps [B]185lbs.[/B]
10 HSPU [B]5 HSPU[/B]
5 rounds + 8 C-2-B

15 min. Stretching

Norm Swann 02-28-2012 05:16 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups
5 Wall Climbs , 10 front squat, 55 lb.
10 push press, 65lb., 10 jerk, 75lb.
10 Deadlift, 115 lb. , 10 bench Press, 115 lb.
5 bouldering routes 6/8

Skill: HS using wall to start
HSPU 5 in Skill + 115 month=120 total for month

WOD: Tabata this w/1 min. rest between each Tabata set:
Row [B]Run @7.5 speed, 6% incline[/B]
Squat 15 for all 8 rounds
Pull-up 7-7-7-5-5-4-4-4
Push-up 12-10-10-8-8-6-6-6
Sit-up 10 for all 8 rounds

15 min. Stretching

Norm Swann 02-29-2012 03:19 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 45lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 10 kipping pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
5 Muscle-ups 4/5, 5 bouldering routes 4/5

Skill: HS using wall to start
HSPU 5 in Skill + 120 month=[B]125[/B] grand total for month

WOD: 21-15-9 using 115lb. for time of:
Power Clean
Thruster
I used 65 lbs. 11:16

15 min. Stretching

Norm Swann 03-01-2012 05:44 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #5: 1 round of:
10 each, arm/leg stretches
25 wheel Sit-ups, 10 Wall Ball @22lb
10 Chest to Bar Pull-ups
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 OHS, 55lbs., 5 bouldering routes 4/7

Skill: MU
MU 5 in Skill + 0 month =5 total for month

WOD: 5 rounds for time of:
Run 400m
185 lb. Deadlift, 21 reps 31:05

15 min. Stretching

Norm Swann 03-04-2012 05:46 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

CFGames 12.2
Proceed through the sequence below completing as many reps as possible in 10 mins. of:
45lb. Snatch, 30 reps
75lb. Snatch, 30 reps
100lb. Snatch, 30 reps
120lb. snatch, as many reps as possible
61 reps

[URL="http://youtu.be/bxVZoIqm11Y"]http://youtu.be/bxVZoIqm11Y[/URL]

Norm Swann 03-05-2012 02:46 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees, 10 Ball Cleans, 22lb
25*bench situps, 15 kipping pull-ups
10 Toes to Bar,5 bouldering routes 3/5

Skill: MU
MU 5 in Skill + 5 month =10 total for month

CFGames 11.2
AMRAP in 15 minutes of:
9 Deadlift, 155lb.
12 HR Push-ups
15 Box Jumps, 24" box
6 + 4DL
Compare to 5 + 4DL a year ago

15 min. Stretching

Norm Swann 03-07-2012 08:04 PM

Re: The Barn
 
Climbed at Hinckley with Rick. Hinckley Crack area. It was nice climbing outside!

Norm Swann 03-08-2012 06:27 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU: Jump rope, a few push presses

CFGames 12.3 AMRAP in 18 mins. of:
15 Box Jumps or step ups, 20"
12 Push Press, 95 lbs.
9 T-2-B 4 rounds + 15+ 6=165

15 min. Stretching


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