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

Norm Swann 06-23-2012 12:15 PM

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

WU #4: 1 round of:
400m Run 2:10 Rest 1 min. Run 400m 1:44
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 Muscle-ups: 1-2-2 False grip
5 bouldering routes 4/9 Blue w/o sit down start, Blue,Yellow, Dyno(IC),Red

Skill: Worked on Paoli's progression 2 for MU
MU= 5 total + 5 WU=10 total for June
HSPU=5 total + 5 in Skill (5 in row, 2 strict, 3 kipping)=10 total for June

WOD: 3-3-3-3-3-3-3 75-95-100-105-110-115-120

Crackboard: 3 laps

15 min. Stretching

Norm Swann 07-04-2012 07:30 PM

Re: The Barn
 
6/24 - 6/25 Drive to Sitting Bull Campground near Ten Sleep, Wyoming

6/26 - 7/1 Climb at Ten Sleep-variety of limestone sport routes from 5.7 to 5.11d

7/2 - 7/3 Drive home

Great trip with Tim, a lot of high quality routes, and we only scratched the surface.

Norm Swann 07-04-2012 07:34 PM

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

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, 65 lb., 5 bouldering routes: 5/6

Skill:
MU= 0 total for July
HSPU=5 in Skill (5 in row, 3 strict, 2 kipping)=5 total for July

WOD: Deadlift 5-5-5-5-5 135-165-phone call, had to stop workout

Norm Swann 07-06-2012 02:33 PM

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

WU #6
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25*bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 4/7

Skill: MU= 5 in skill(3 w/o false grip, 2 w/false grip)=5 total for July
HSPU=5 total for July

WOD: For time:
50 Wall Ball Shots, 20 lb. ball @ 10' target
25 T-2-B
40 WB
20 T-2-B
30 WB
15 T-2-B
20 WB
10 T-2-B
10 WB 38:47

Norm Swann 07-07-2012 10:25 AM

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

WU #7:
9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows, 10 jerk, 75lb.
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes 5/7

Skill: MU=5 total for July
HSPU=5 in skill + 5 total =10 total for July

WOD: 21-15-9 reps for time of:
225 lb. Back Squat, [B]75lb.[/B]
2 pood KBS, [B]1.5 pood[/B] 9:50

15 min. Stretching

Norm Swann 07-08-2012 06:46 PM

Re: The Barn
 
Bike 12 miles with Sandy

Norm Swann 07-09-2012 03:25 PM

Re: The Barn
 
Climb with Rick and Kerry at Hinckley: Hinckley Crack area; Sandy Ledges and the arete on the island.

Norm Swann 07-10-2012 09:12 PM

Re: The Barn
 
Disc Golf w/ retirees

Norm Swann 07-12-2012 08:09 AM

Re: The Barn
 
Yesterday: Climb @ Hinckley w/Rick. Snoopy and Hinckley Crack areas.

Norm Swann 07-13-2012 12:32 PM

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

WU #8:
BOSU Total Body Workout (TBW)A
5 bouldering routes 4/10

Skill: MU=5 total for July Tried Bar MU 0/6
HSPU=5 in WOD + 10 total =15 total for July

WOD: For time:
70 Burpees
60 Sit-ups
50 KBS, 1.5 pood
40 Pull-ups
30 HSPU, [B]5[/B] 29:51

15 min. Stretching

Norm Swann 07-14-2012 09:50 AM

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

WU #9:
Rock Ring 10 min. workout; 15sec deadhang at end
3 laps on Crackboard

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 1.5x bodyweight 233lbs.; [B]155[/B]
Bench Press, bodyweight 155 lbs.;[B] 105[/B]
Clean, 3/4 bodyweight 117lbs.; [B]95[/B] 37:10

Norm Swann 07-17-2012 08:22 PM

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

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, , 5 Handstand push-ups 4+ 1 all strict

10 front squat, 65 lb. , 15 Kipping Pull-ups

3 Forearm Rolls @ 15lb., 20 one-legged squat 5 assisted WU, 11/15
5 bouldering routes 5/5

WOD "Elizabeth" 21-15-9 reps for time of:
135 lb. Clean; [B]85 lbs.[/B]
Dips 12:10
Compare to 2/20/12 13:07 @ 80lbs., 10/3/11 19:19 @ 75 lbs.(Squat Cleans), 2/9/11 11:56 @ 75lbs., 1/15/11 21:58 @ 65lbs.

15 min. Stretching

Norm Swann 07-20-2012 02:30 PM

Re: The Barn
 
Yesterday: Hinckley w/Rick; Hinckley Crack, Burnout, Rain

Roller- clfs, quads, back/shoulders, hip

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 5/6

Skill: MU=5 w/o false grip in skill (1 at a time) +10 total= 15 total for July
HSPU=5 in skill (3strict+2kipping,unbroken) + 10 total =15 total for July

WOD:OHS 5-3-3-3-1-1-1-1-1 45-55-65-75-85-95(F)-95(F)-95(F)-95(F)

Norm Swann 07-21-2012 09:44 AM

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

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 5 Wall Climbs
10 push press, 65lb., 10 Deadlift, 115 lb.
10 bench Press, 115 lb., 5 bouldering routes 4/7

Skill: MU=5 w/o false grip in skill (1 at a time) +15 total= 20 total for July
HSPU=5 in skill (3strict+2kipping,unbroken) + 15 total =20 total for July

WOD: Jag 28, For time:
Run 800m
28 KBS, 2 pood, [B]1.5 pood[/B]
28 Strict Pull-ups
28 KB Clean and Jerk, 2 pood, [B]1 pood[/B]
28 Strict Pull-ups
Run 800m 28:29

15 min. Stretching

Norm Swann 07-22-2012 12:27 PM

Re: The Barn
 
Kayaking w/ Sandy

Norm Swann 07-23-2012 10:16 AM

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

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
5 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 Muscle-ups
5 bouldering routes 4/8

Skill: MU=3 w/o false grip + 2 w/false grip in WU (1 at a time) +20 total= 25 total for July
HSPU=5 in skill (2strict+3kipping,unbroken) + 20 total =25 total for July

WOD: Fran w/run: For time:
Run 400m
21 Thrusters, 95 lbs.; [B]75 lbs.[/B]
21 Pull-ups
Run 300m
15 Thrusters
15 Pull-ups
Run 200m
9 Thrusters
9 Pull-ups 17:10

15 min. Stretching

Norm Swann 07-24-2012 01:54 PM

Re: The Barn
 
Hinckley w/Ed
Sandy Ledges
Arete
Hinckley Crack Climbs

Norm Swann 07-25-2012 05:38 PM

Re: The Barn
 
Kayak w/ Rick & Kerry
Also did some Geocaching

Norm Swann 07-31-2012 12:38 PM

Re: The Barn
 
Yesterday:
Mile run on heavy sand at Beach-did not time.

Today: WU: arm/leg swings
WOD: Tabata
Push-ups: 8
Air Squats: 14
Burpees: 4
Sit-ups: 10

Niece: 1st Crossfit workout
Sit-ups: 9
Burpees: 3
Air Squats: 10
Push-ups: 5

Norm Swann 08-01-2012 12:42 PM

Re: The Barn
 
WU: arm/leg swings

WOD: 3 rounds for time of:
K-2-E, 17 reps
Box Jumps, 17 reps, 16" (best I could find)
Run to beach, maybe 400m+
Standing broad jump, 100'; do 3 burpees after every 5 broad jumps
Run 400m back to beach house. 26:30

15 min of stretching

Norm Swann 08-12-2012 10:15 AM

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

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, [B]45[/B] lb.([B]rt. shoulder sore?[/B]), 5 bouldering 5/6

Skill: MU= 0 for August
HSPU=0 for August

WOD: 8 rounds w/90 sec. rest between rounds of:
Run 400m
Post total time not including 8th rest; 24:50
1:48-1:41-1:41-1:44-1:45-1:50-1:47-1:40

15 min. Stretching

Norm Swann 08-13-2012 01:44 PM

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

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25 bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 5/6

WOD: Bench Press 3-3-3-3-3 110-115-120-125-130

15 min. Stretching

Norm Swann 08-16-2012 07:38 AM

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

WU #7:
9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows, 10 jerk, 75lb.
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes 5/5

WOD: AMRAP in 15 minutes, with 10 reps each of:
KBS, 2 pood, [B]1.5 pood[/B]
Box Jump, 24"
Ring dips 4 + 22

15 min. Stretching

Norm Swann 08-16-2012 06:57 PM

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

WU #8:
BOSU B
5 bouldering routes 5/6

WOD: Clean and Jerk 3-3-3-3-3
65-75-85-95-105

15 min. Stretching

Norm Swann 08-18-2012 09:02 AM

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

WU #9:
Rock Ring 10 min. workout (25 sec. on last skill)
Crackboard

Skill: MU= 0 for August
HSPU=0+5(3+2) in skill=5 for August

WOD: "Michael" 3 rounds for time of:
Run 800m (3:56-4:24-4:12)
50 Back Extensions. [B]25 Bench sit-ups[/B]
50 Sit-ups 28:08

15 min. Stretching

Norm Swann 08-19-2012 08:53 AM

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

WU #1: 1 round of:

50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, , 5 Handstand push-ups
10 front squat, 65 lb. , 15 Kipping Pull-ups

3 Forearm Rolls @ 15lb., 20 one-legged squat:4/20
5 bouldering routes
 5/6
Roller- clfs, quads, back/shoulders, hip

Skill: MU= 0 for August
HSPU=5+5(4+1) in WU=10 for August

WOD: 5 rounds for time of:
275 lb. Deadlift, 5 reps. [B]200 lbs.[/B]
10 Burpees 7:59

15 min. Stretching

Norm Swann 08-27-2012 08:51 AM

Re: The Barn
 
Tuesday-Thursday Climbing at Red. Variety of routes from 5.9 to 5.11c

Sunday-Bike with Sandy: 16 miles.

Norm Swann 08-31-2012 04:54 PM

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

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 5/5

WOD: For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20"
20 DU
25 Ring Dips
20 K-2-E
30 KBS, 2 pood, [B]1.5 pood[/B]
30 Sit-ups
20 Hang Squat Cleans, 30 lb. dumbell, [B]Barbell @ 65 lbs.[/B]
25 Back Extensions (on the Tom Bench)
30 Wall Balls @ 10' target, 20 lb.
3 rope climbs, [B]Bachar Ladder[/B] 39:22
Did this around 4:30pm-it was hot!

15 min. Stretching

Norm Swann 09-01-2012 07:56 AM

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

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 5 Wall Climbs
10 push press, 65lb., 10 Deadlift, 115 lb.
10 bench Press, 115 lb., 5 bouldering routes 5/5

Skill: MU= 0 total for September
HSPU=0+5 in Skill=5 total for September

WOD: 3 rounds for time of:
Run 800m
Rest 2 min. (don't count the last 2 min rest)
3:45*-3:45-3:43 Total w/ 2 rests = 15:13
*hit wrong button on timer-time was probably faster than 3:45

15 min. Stretching

Norm Swann 09-02-2012 09:11 AM

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

WU #4: 1 round of:
1 Tabata run outside
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 65lb., 5 Muscle-ups
5 bouldering routes 5/5

Skill: MU= 0 + 5 (1-1-1-1-1 w/false grip)WU= 5 total for September
HSPU=5 total for September

WOD: Back Squat 2-2-2-2-2-2-2-2-2-2
95-105-115-125-135-145-155-165-175(1)-175

15 min. Stretching

Norm Swann 09-03-2012 10:39 AM

Re: The Barn
 
16/20 routes
I/C =Green/blk,Yellow, Red/blk, blue w/o sit down start

3 laps on crackboard

JT Kalnay 09-03-2012 02:08 PM

Re: The Barn
 
Monday September 3, 2012

Four Rounds of:

1 mile
30 GTO (95#)

then practiced ring dips and ring pullups, still working to get that first muscle up...

Norm Swann 09-05-2012 09:40 AM

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

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, 65 lb.(3-3-4 shoulder pain), 5 bouldering routes 5/7

Skill: MU= 5 total for September
HSPU=5 + 5 in Skill= 10 total for September

WOD: For time:
100 Air Squats
4 rope ascents, [B]Bachar Ladder[/B]
75 Air Squats
3 Bachar Ladder
50 Air Squats
2 Bachar Ladder
25 Air Squats
1 Bachar Ladder 24:50

15 min. Stretching

Hi JT.

JT Kalnay 09-05-2012 03:18 PM

Re: The Barn
 
Wednesday September 5, 2012

Supervised warmup
deadlifts, presses, air squats, flutter kicks


Diane
21-15-9
Deadlifts, 225#
HSPU, 4 abmats, only moving about 1" on each rep
11:13


Cool down (games prep, games standard)
3 rounds of
35 kbs at 35#, 1 minute rest in between

Hey Norm, is it okay if I post on your board? (guess I shoulda asked first...)

Norm Swann 09-05-2012 06:26 PM

Re: The Barn
 
Bike ride w/ Sandy and Sharon; 18 miles

Welcome to "The Barn" thread JT. Your welcome to post here as long as you want.

Norm Swann 09-06-2012 09:41 AM

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

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25*bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 4/8

WOD: Push Press 2-2-2-2-2-2-2 65-75-85-95-100-105-110

JT Kalnay 09-06-2012 02:21 PM

Re: The Barn
 
Thursday September 6, 2012

Rest Day

walked 1 mile to work, worked, walked 1 mile back.

JT Kalnay 09-07-2012 03:22 PM

Re: The Barn
 
Friday September 7, 2012

Supervised barbell warmup, then...

12 minutes to find 1RM of OHS
105

12 minutes to find 1RM of PC+PP
220 (PR)

12 minutes to find 1RM of Squat Clean
195 (PR)

Am open to suggestion concerning regaining mobility in hips, quads and hammies 3 years post hip replacement, am suffering with stupid lack of mobility and strength in the hips...

Norm Swann 09-07-2012 03:36 PM

Re: The Barn
 
Climb at Hinckley w/ Rick and Ed-Crack area-conditions were fair to poor. 10% chance of rain turned into 100% rain, but we finished before it got to bad.

JT- have you checked mobilityWOD.com?

JT Kalnay 09-08-2012 12:09 PM

Re: The Barn
 
Saturday September 8, 2012

15 minutes of rolling around whining about how worked I am from yesterday. 15 minutes of figuring out what to do.

KBS
10x10#
20x20#
35x35#
40X35#
41x35#
42x35#
10x45#
15x45#
20x45#

worked in 100 kinda sorta air squats where I was dropping down onto a box or wall ball

did some wall slides, shoulders really need work

25 pushups unbroken
25 situps unbroken
plank
side plank

Thanks for the idea about looking at the mobility site. Looks like there's lots of good stuff there.

Climbing in the rain is zero fun...


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