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Norm Swann 06-11-2010 06:00 AM

The Barn
 
:welcome:

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.

Norm Swann 06-11-2010 06:03 AM

Re: The Barn
 
Test test

Norm Swann 06-11-2010 08:44 AM

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

Tim Babcock 06-12-2010 02:45 PM

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.

Norm Swann 06-12-2010 04:52 PM

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"

Norm Swann 06-13-2010 08:27 AM

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

Norm Swann 06-14-2010 10:01 AM

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

Norm Swann 06-15-2010 11:36 AM

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

Norm Swann 06-16-2010 09:36 AM

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

Norm Swann 06-17-2010 12:31 PM

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!

Norm Swann 06-18-2010 08:33 AM

Re: The Barn
 
1000

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 @ [B]5lb[/B]
12 Tricep Bar Extensions @ 25lb
12 Wrist Curls @ 10lb
12 Reverse Curls @ 10lb
3 Forearm Rolls @ 10lb
3 sets

Christine modified:see 6/12/10
9:05

70 degrees

Norm Swann 06-19-2010 10:26 AM

Re: The Barn
 
1200

Warmup: see 6/18/10

Horizontal Crackboard and Chimney: see 6/13/10

80 degrees

Norm Swann 06-20-2010 08:51 AM

Re: The Barn
 
1030

Warmup: see 6/18/10

Rock Rings 10 minute Sequence
The sequence consists of 10 tasks, 1 performed at the start of each minute, with the remaining time for rest until the start of the next minute.

[U]MINUTE[/U] [U]TASK[/U] [U](HOLD)[/U]
1: 3 pull-ups (Jugs)
2: 10 sec. bent arm hang (Medium)
15 sec. dead hang (Small)
3: 2 offset pull-ups (Large/small)
2 offset pull-ups (Reverse)
4: 20 sec. L hang (Large)
5: 5 pull-ups (Medium)
)6: 20 sec. bent arm hang (Small)
7: 15 sec. L hang (Medium)
15 sec. dead hang (Medium)
8: 10 sec. offset hang (Medium/Small)
10 sec. offset hang (Reverse)
9: 20 sec. L hang (Large)
10: 5 pull-ups (Medium)
dead hang to failure (Small) (15 sec.)

75 degrees

Norm Swann 06-21-2010 09:42 AM

Re: The Barn
 
1000

Climbing Wall (see 6/11/10)
Incomplete: Green/Blk, Red, Yellow, Blue, Blue Yellow
2 sets

75 degrees

Norm Swann 06-22-2010 09:48 AM

Re: The Barn
 
1130

Warmup: see 6/18/10

Tabata Treadmill:
[B]11%[/B] Grade, 6.0 Speed
Goal; Obtain Rx of 12% grade @ 7.5 speed


72 degrees, humid

Norm Swann 06-23-2010 03:24 PM

Re: The Barn
 
Warmup: see 6/18/10

Horizontal Crackboard and Chimney: see 6/13/10

75 degrees, humid

Norm Swann 06-24-2010 08:48 AM

Re: The Barn
 
1030

Warmup: see 6/18/10

Annie are you ok
20 Kettlebell to chin 20#
25 Rows on Rock Rings
20 Thruster 20#
[B]8[/B] Burpee
10 Ball Clean 22#
15 Wall Balls 15#
7:58


75 degrees

Norm Swann 06-25-2010 07:28 PM

Re: The Barn
 
1000

Rick setup the Hinkley Crack Climbs

2 Crack
1 Buzzard
1 Burnout
1 Right of Burnout

Tim setup Snoopy
4 Snoopy right (2 complete)
2 Snoopy left (1 complete)

11 Total

Fun day

Norm Swann 06-26-2010 08:59 AM

Re: The Barn
 
1000

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode
30 Situps, 2nd=15 wheel, 3rd=15 bench
[B]20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= same[/B]
12 Wrist Pronators @ 5lb
12 Tricep Bar Extensions @ 25lb
12 Wrist Curls @ 10
3 Forearm Rolls @ [B]11.25lb[/B]
[B]No longer doing Reverse Curls due to pain in left elbow[/B]
3 sets

Christine modified:see 6/12/10
8:52

72 degrees

Norm Swann 06-27-2010 09:39 AM

Re: The Barn
 
1130

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 w/ 4 dips, 2nd=same, [B]3rd= 5 dips[/B]
12 Wrist Pronators @ 5lb
12 Tricep Bar Extensions @ 25lb
12 Wrist Curls @ 10
3 Forearm Rolls @ 11.25lb
3 sets

Horizontal Crackboard and Chimney: see 6/13/10
No falls

78 degrees and humid

Norm Swann 06-28-2010 08:39 AM

Re: The Barn
 
1000

Climbing Wall:
Worked on incompleted routes:see 6/21/10

Completed Blk/White, Both Red routes (pulled muscle/pinched nerve on lft side neck:(

Got crux move on yellow, didn't get anywhere on blue.

70 degrees

Norm Swann 06-29-2010 07:41 AM

Re: The Barn
 
0930

Warmup: see 6/27/10

Tabata Treadmill:
11% Grade, 6.0 Speed

70 degrees

Norm Swann 07-03-2010 02:00 PM

Re: The Barn
 
Wed. & Thursday; New River Climbing with Tim and Joel
Perfect weather for summer.
11 routes ranging from 5.9 to 5.12a. Great trip!!!!




Today:1000

Bike Ride: 14.9 Average
20.7 Miles in 1 hour and 23 minutes with one stop.

1430
Warmup: see 6/27/10

Annie are you ok: see 6/24/10
8:04

75 degrees

Norm Swann 07-04-2010 08:11 AM

Re: The Barn
 
0930

Climbing Wall; see 6/21/10
2 sets
Incomplete: Yellow, Blue, Blue/Yellow



72 degrees

Norm Swann 07-05-2010 08:42 AM

Re: The Barn
 
1330

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode
[B]35[/B] Situps, 2nd=[B]20[/B] wheel, 3rd=15 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
12 Tricep Bar Extensions @ 25lb
12 Wrist Curls @ 10
3 Forearm Rolls @ 11.25lb
3 sets

Christine modified:see 6/12/10
8:30

Norm Swann 07-06-2010 09:06 AM

Re: The Barn
 
1100

Warmup:see 7/5/10

Horizontal Crackboard and Chimney: see 6/13/10
No falls

80 degrees

Norm Swann 07-07-2010 08:43 AM

Re: The Barn
 
1030

Warmup:see 7/5/10

Tabata Treadmill:
[B]12[/B]% Grade, 6.0 Speed

80 degrees

Norm Swann 07-08-2010 09:00 AM

Re: The Barn
 
1000

Climbing Wall:
Blue/Green
10 tries on Yellow-did all the moves, close to putting it togeather
10 tries on Blue-making a little progress
1 try on Red using black hold
1 try on Red
Orange holds
Several tries on dyno off giant Orange hold-got it twice

80 degrees

Norm Swann 07-09-2010 11:33 AM

Re: The Barn
 
1330

Warmup:see 7/5/10

Annie are you ok: see 6/24/10
6:45 PR

80 degrees and rain

Norm Swann 07-10-2010 09:23 AM

Re: The Barn
 
0900

Warmup:see 7/5/10

Horizontal Crackboard and Chimney: see 6/13/10
No falls

75 degrees

Norm Swann 07-12-2010 05:44 PM

Re: The Barn
 
Sunday-rest day

1900

Climbing Wall; see 6/21/10
2 sets
Incomplete: Blue, Blue/Yellow
Got the Yellow route first try

75 degrees

Norm Swann 07-13-2010 05:42 PM

Re: The Barn
 
1730

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode
[B]40[/B] Situps, 2nd=[B]25[/B] wheel, 3rd=15 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
12 Tricep Bar Extensions @ 25lb
12 Wrist Curls @ 10
3 Forearm Rolls @ [B]12.5[/B]lb
3 sets

Tabata Treadmill:see 7/7/10

80 degrees

Norm Swann 07-16-2010 09:30 AM

Re: The Barn
 
Thursday 2100

Annie Speal(modified):
50-40-30-20-10 sit-ups,alternating with:
100 each single unders, alt. footstep, jump3 explode(1 minute),single unders, alt. footsteps

Horizontal Crackboard and Chimney: see 6/13/10
80 degrees


Today:
1100

Warmup:see 7/5/10

Annie are you ok: see 6/24/10
6:24 PR

80 degrees

Norm Swann 07-17-2010 09:00 AM

Re: The Barn
 
1100

Climbing Wall:
Blue/Green
10 tries on Blue-making more progress
5 tries on Yellow-2 completes
5 tries on dyno off giant Orange hold-got it 5 times
2 try on Red using black hold
2 try on Red


75 degrees

Norm Swann 07-18-2010 09:01 AM

Re: The Barn
 
1100

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode
[B]50[/B] Situps, 2nd=25 wheel, 3rd=15 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
12 Tricep Bar Extensions @ 25lb
12 Wrist Curls @ 10
3 Forearm Rolls @ 12.5lb
3 sets

Tabata Treadmill:see 7/7/10

80 degrees

Norm Swann 07-19-2010 06:13 PM

Re: The Barn
 
2000

Horizontal Crackboard and Chimney: see 6/13/10

Christine modified:see 6/12/10 6:16 PR

80 degrees

Norm Swann 07-20-2010 11:59 AM

Re: The Barn
 
1400

Warmup: see 7/18/10

Annie are you ok: see 6/24/10
6:09 PR


Tabata Treadmill:see 7/7/10

80 degrees

Norm Swann 07-21-2010 02:59 PM

Re: The Barn
 
1000

Climbing Wall; see 6/21/10
[B]3[/B] sets
Incomplete: Blue, Blue/Yellow


78 degrees

Norm Swann 07-22-2010 08:31 AM

Re: The Barn
 
1000

Warmup: see 7/18/10

Annie are you ok: see 6/24/10
6:33


Tabata Treadmill:see 7/7/10

78 degrees

Norm Swann 07-23-2010 08:58 AM

Re: The Barn
 
1000

Climbing Wall:
Blue/Green
10 tries on Blue-close
5 tries on Yellow-1 completes
3 dyno off giant Orange hold
3 tries on Red
1 try on Blue/Yellow-close


82 degrees and humid


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