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

Norm Swann 03-31-2012 03:11 PM

Re: The Barn
 
Monday-Drive to Red w/Rick
Tuesday: Curbside
2-5.10a
1-5.10b
1-5.10c
1-5.10d All onsights
1- 5.11a redpoint
All new routes.

Wed. What about Bob
1-5.10c- 2 falls
Rival
5.10d redpoint
5.10c redpoint
Long and pumpy-fell on both of these last year.

Thursday Courtesy
5.10a
The Shire
5.7
5.8
5.9
5.10c
5.10b
5.10a
All onsights, all new routes.

Friday-drove home. Stopped at Rogue and picked up some bumper plates.

Norm Swann 03-31-2012 05:41 PM

Re: The Barn
 
Checked my CF Open results:

If I would have entered; 248 out of 312 that finished. Need to work on intensity and lifting. Improved on last years numbers.

Tim Babcock 04-01-2012 05:57 AM

Re: The Barn
 
Sounds like you and Rick had a great trip. New toys for the Barn. What plates did you get? I plan on taking a New trip soon. I'll let you know when.

Norm Swann 04-01-2012 03:44 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 5/5

Skill #1: MU 5 in Skill + 0 month =5 total for month
Did 3 in a row (3-2)

WOD: OHS 3-3-3-3-3 45-65-75-80-85(1)

15 min. Stretching

Norm Swann 04-02-2012 03:13 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, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 Muscle-ups
5 bouldering routes 5/5

Skill #1: MU 5 in WU + 5 month =10 total for month 1-1-2-1
Skill #3: HSPU in WOD + 0 month=23 for month

WOD:"Diane" 21-15-9 [B]modified 11-7-5[/B]
225 lb. deadlift [B]190lbs.[/B]
HSPU 11:42

15 min. Stretching

Norm Swann 04-09-2012 05:37 AM

Re: The Barn
 
4/6/12
Climb at Hinckley with Rick and Ed. Beautiful day! Crack and snoopy areas.

Norm Swann 04-09-2012 01:48 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.

Skill #1: MU 12 in WOD + 10 month =22 total for month
Skill #3: =23 for month

WOD:9-6-3 reps for time of:
165lb. Thruster, [B]100lbs.[/B]
MU

9 Thrusters/9 MU 6 Thrusters/2 MU 3 Thrusters/1 MU 19:47
Was able to turn the MU, couldn't get dip so had to do less of the MU.

15 min. Stretching

Norm Swann 04-11-2012 01:35 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 5/9

Skill #1: MU=22 total for month
Skill #3: HSPU, HS=5 for Skill + 23 for month=28 total for month

WOD:"Barbara" 5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 mins. after each round
5:46-6:00-6:15-7:05-6:45
Total of 43:50

15 min. Stretching

Norm Swann 04-14-2012 08:11 PM

Re: The Barn
 
Friday
Hinckley w/Rick
Hinckley Crack Area
Another beautiful day!

Norm Swann 04-14-2012 08:20 PM

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 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes 5/7

Skill #1: MU=22 total + 25 WOD=47 total for month
Skill #3: =28 total for month

WOD:5 rounds for time of:
7 MU, [B]5[/B]
21 SDHP, 95 lbs. [B]65 lbs.[/B]
35:29

15 min. Stretching

Norm Swann 04-15-2012 01:25 PM

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

WU #8:
BOSU A
5 Bouldering Routes 5/5

Skill #1: MU=47 total for month
Skill #3: =28 total +15 WOD=43 total for month

WOD:For time of:
25 HSPU, [B]15[/B] 5-2-2-2-2-1-1
50 T-2-B, [B]25[/B] 15-10
RUN 800m
75 Push Press 75 lbs., [B]35[/B] 10-10-8-7
150 DU, [B]50[/B] Broke Jump Rope, glad I had a spare. 10-20-18-2
19:39

15 min. Stretching

Norm Swann 04-20-2012 09:17 PM

Re: The Barn
 
Red River Climbing Trip

4/17/12
Pendergrass-Murray Audie 5.8 Top rope
The Shire Miranda Rayne 5.9 Redpoint
Rick, Kerry
North 40 Amarillo Sunset 5.11b Falls ***** Great route

The Shire K.S.B. 5.10d 1 Fall

Rival Wall Monobrow 5.10a Onsight
Rorschach Inkblot Test 5.8 Onsight

4/18/12
Pendergrass-Murray DaVinci’s Left Ear 5.10b Onsight
Gallery Crude Awakening 5.10b 1 Fall
Rick, Kerry Random Percision 5.11b Onsight ****
27 Years of Climbing 5.8- Toprope


4/19/12
Pendergrass-Murray Oompa 5.10a Onsight
Chocolate Factory Loompa 5.10c 1 Fall *****
Rick, Kerry One Side Makes You Taller 5.11a 1 Fall
Chocolate River 5.9 Onsight
Augustus Gloop 5.9 Onsight
Sugar Rush 5.10a Onsight

Norm Swann 04-24-2012 02:26 PM

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

WU #9: 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.
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) (30 sec.)

Skill #1: MU=47 total for month
Skill #3: HSPU=43 total + 5 Skill=48 total for month

WOD: "Klepto" 4 rounds for time of: I did [B]3[/B] rounds
27 Box Jumps, 24"
20 Burpees
11 Squat Cleans, 145 lbs., [B]85 lbs.[/B] 26:50

15 min. Stretching

Norm Swann 04-25-2012 03:25 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
10 front squat, 65 lb.
15 Kipping Pull-ups 
3 Forearm Rolls @ 15lb.
20 one-legged squat 6/20
5 bouldering routes
 3/5


Skill #1: MU=47 total for month
Skill #3: HSPU=48 total + 5 WU=53 total for month

WOD: For time:
Run 800m
10 rounds of couplet:[B] 5 rounds[/B]
10 pull-ups
10 ring dips
Run 800m 26:05

15 min. Stretching

Norm Swann 04-26-2012 02:11 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 4/5

Skill #1: MU=47 total + 5 Skill = 52 total for month
Skill #3: HSPU=53 total for month

WOD: Clean & Jerk 1-1-1-1-1-1-1
75-85-95-105-115-120-120 [B]PR[/B]

15 min. Stretching

Norm Swann 04-27-2012 01:50 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
5 Wall Climbs , 10 push press, 65lb.
10 Deadlift, 115 lb. , 10 bench Press, 115 lb.
5 bouldering routes 4/5

Skill #1: MU= 52 total for month
Skill #3: HSPU=53 total + 18 WOD = 71 total for month

WOD: "Diane" 21-15-9 [B]I tried 15-9-5[/B]
225 lb. Deadlift, [B]190lb.[/B]
HSPU [B]Did 15-2-1[/B] 16:47 couldn't do anymore HSPU
Compare to: 4/2/12 11-7-5 11:42
Compare to: 9/26/11 155lbs., shoulder and push press instead of HSPU

15 min. Stretching

Norm Swann 04-29-2012 03:18 PM

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

WU #4: 1 round of:
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 bouldering routes 3/5

Skill #1: MU= 52 total + 20 WOD =72 total for month
Skill #3: HSPU= 71 total for month

WOD: 5 rounds for time of:
Run 800m
9 MU, I did [B]4[/B] 37:55

15 min. Stretching

Norm Swann 04-30-2012 01:21 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, 65 lb., 5 bouldering routes 5/5

Skill #1: MU=72 total for month
Skill #3: HSPU= 71 total + 5 Skill = 76 total for month 5 kipping in a row

WOD: Back Squat 5-5-5-5-5 115-125-135-145-155 [B]PR[/B]

15 min. Stretching

Norm Swann 05-04-2012 10:49 AM

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 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 5/5

Skill #1: MU=5 total for month 1-2-2
Skill #3: HSPU= 0 total for month

WOD: "The Chief" Max rounds in 3 mins. of:
3 reps. of 135lb. Power Clean [B]95 lbs.[/B]
6 push-ups
9 squats
Rest 1 min. Repeat for a total of 5 cycles.
3 + 2 Cleans, 3 + 4 push-ups, 4, 4, 4 + 3 cleans

15 min. Stretching

Norm Swann 05-05-2012 10:02 AM

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

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

Skill #1: MU=5 total for month 1-2-2
Skill#2: ?RM; Snatch 1RM: 75-85-95-105F-105-105F -105F [B] PR[/B]
Skill #3: HSPU= 0 total for month

WOD: 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
C-2-B pull-ups
30" Box Jumps
Bench sit-ups 18:39

15 min. Stretching

Norm Swann 05-06-2012 10:26 AM

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

WU #8:
BOSU Total Body Workout (TBW)B
5 bouldering routes 2/5


Skill #1: MU=5 total for month
Skill#2: ?RM;
Skill #3: HSPU= 21 WOD=21 total for month

WOD: "Pheezy" 3 rounds for time of:
165lb. Front Squat, 5 reps [B]100 lbs.[/B]
18 Pull-ups
225 lb. Deadlift, 5 reps [B]195 lbs.[/B]
[I]18 T-2-B[/I] [B]Skipped this[/B]
165lb. push jerk, 5 reps [B]80 lbs.[/B]
18 HSPU [B] 7 reps[/B] 25:45

15 min. Stretching

Norm Swann 05-10-2012 05:36 PM

Re: The Barn
 
Tuesday, Wednesday at New with Barney
Tuesday: Meadows, 1st and 2nd buttress-routes ranging from 5.10c to 5.11c. Placed some gear on a mixed route
Wednesday: Summersville: 5.10b and c on Orange Oswald wall
Narcissus:12a bolt to bolt. Cool route
A lot of rain but we found some great routes that were dry.

Norm Swann 05-13-2012 03:33 PM

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

WU #9: Rock Rings 10 minute Sequence: added 1 rep and 5 secs. to each:
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.
1: 4 pull-ups (Jugs)
2: 15 sec. bent arm hang (Medium)
20 sec. dead hang (Small)
3: 3 offset pull-ups (Large/small)
3 offset pull-ups (Reverse)
4: 25 sec. L hang (Large)
5: 6 pull-ups (Medium)
6: 25 sec. bent arm hang (Small)
7: 20 sec. L hang (Medium)
20 sec. dead hang (Medium)
8: 15 sec. offset hang (Medium/Small)
15 sec. offset hang (Reverse)
9: 25 sec. L hang (Large)
10: 6 pull-ups (Medium)
dead hang to failure (Small) (20 sec.)

WOD: 3 rounds for time of:
Run 800m
Rest 2 mins. 3:54-3:49-3:49
Total w/ (2) 2 min. rests: 15:32

15 min. Stretching

Norm Swann 05-16-2012 07:28 AM

Re: The Barn
 
Yesterday:
Hinckley w/ Rick
Dunes, 2 reps
Routes on front of island, 7 reps
Ed's rope on Hinckley Crack, 1 rep, several attempts on Buzzard direct
Beautiful Day!

Norm Swann 05-21-2012 04:38 PM

Re: The Barn
 
Friday-Sunday New River w/Tim; climbed w/Jeff on Saturday

Routes were all good, rated from 5.9-5.12a. Another great trip! It was good to climb with Tim and Jeff again.

Monday
Rest Day

Norm Swann 05-22-2012 10:30 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.
5 Kipping Pull-ups

3 Forearm Rolls @ 15lb., 20 one-legged squat
5 bouldering routes 5/6

Skill #1: MU=5 total for month
Skill#2: ?RM;
Skill #3: HSPU= 21 for month + 30 WOD=51 total for month

WOD: 3 rounds for time of:
50 DU
40 Sit-ups
30 Med Ball Cleans, 22 lbs.
20 Pull-ups
10 HSPU 39:40

15 min. Stretching

Norm Swann 05-23-2012 01:22 PM

Re: The Barn
 
Hinckley w/ Rick and Ed
O-wall
Humidity in the 60% range. Noticeable, but not too bad.

Norm Swann 05-25-2012 10:55 AM

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 5/8
Skill #1: MU=5 total for month
Skill#2: 5RM; Shoulder Press 75-75-80-85-[B]90 PR[/B]
Skill #3: HSPU=51 total for month

WOD: For time:
75lb. Back Squat, 50 reps / [B]25 reps[/B]
5 rope ascents / substitute [B]5 Bachar Ladder climbs[/B]
75lb. Back Squat, 40 reps / [B]20 reps[/B]
4 rope ascents / substitute [B]4 Bachar Ladder climbs[/B]
75lb. Back Squat, 30 reps / [B]15 reps[/B]
3 rope ascents / substitute [B]3 Bachar Ladder climbs[/B]
75lb. Back Squat, 20 reps / [B]10 reps[/B]
2 rope ascents / substitute [B]2 Bachar Ladder climbs[/B]
75lb. Back Squat, 10 reps / [B]5 reps[/B]
1 rope ascents / substitute [B]1 Bachar Ladder climbs[/B]
32:42

15 min. Stretching

Norm Swann 05-26-2012 09:52 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

WOD: 5K run 29:20

15 min. Stretching

Norm Swann 05-27-2012 10:27 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
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 Muscle-ups
5 bouldering routes 5/6

Skill #1: MU=5 total + 5 WU (3-1-1) + 5 Skill(2-2-1)=15 total for month
Skill#2: ?RM;
Skill #3: HSPU=51 total for month

WOD: "DT" 5 rounds for time @ 155lbs. [B]85lbs.[/B]of:
12 Deadlifts
9 Hang power cleans
6 Push jerk; [B]push press[/B] 14:54

15 min. Stretching

Norm Swann 05-29-2012 09:03 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., 5 bouldering routes 4/7

Skill: Attempted no false grip MU-fail

WOD: 21-15-9 for time of:
95 lb. Front Squat [B]75lb.[/B]
Burpees
Pull-ups 13:18

10 min. Stretching

Norm Swann 05-30-2012 01:51 PM

Re: The Barn
 
Climb at Hinckley Crack area with Rick and Kerry.

Norm Swann 05-31-2012 02:09 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 5/5

WOD: AMRAP in 20 mins. of:
5 C-2-B
5 Ring Dips
15 Air Squats 10 rounds + 5 + 1

10 min. Stretching

Norm Swann 06-16-2012 04:22 PM

Re: The Barn
 
6/4/12

Brief WU

WOD:
1 pull-up the first minute, 2 the second, etc.
8 +4

Norm Swann 06-17-2012 05:40 PM

Re: The Barn
 
18/21 routes; did the black route on vertical wall twice.
I/C =Black,blue, blue w/o sit down start

Norm Swann 06-18-2012 04:51 PM

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 5/5

Skill: Worked on Paoli's progression 2 for MU

WOD: Helen: 3rounds for time of:
Run 400m
1.5 pood KBS, 21 reps
12 Pull-ups 19:12
Compare to 11/2/11 14:52 2 weeks in Europe not working out and eating wrong really hurt my time. Sucking air.

Norm Swann 06-19-2012 02:17 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
10 front squat, 65 lb. ,
15 Kipping Pull-ups 
3 Forearm Rolls @ 15lb.,
20 one-legged squat, 5 bouldering routes 4/9

Skill: Worked on Paoli's progression 2 for MU

WOD: Front Squat 3-3-3-3-3 95-125-145(1)-145(2)-145(2)

3 rounds for time:
Run 400m
Rest 1 min. between rounds 2-1R-1:50-1R-1:57 Total=7:47

Norm Swann 06-21-2012 12:02 PM

Re: The Barn
 
Weds.- Hinckley w/ Rick and Ed

Hinckley crack area and arete on island.
Hot and humid, but still climbable.

Norm Swann 06-21-2012 02:50 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

Skill: Worked on Paoli's progression 2 for MU
1 MU w/false grip

WOD: 21-15-9 reps for time of:
225 lb. Deadlift, [B]180 lb.[/B]
95 lb. Thruster, [B]75 lb.[/B] 19:52
Note: had to switch weights back and forth; only have 1 bar.

Norm Swann 06-23-2012 06:38 AM

Re: The Barn
 
Friday:
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.

Skill: Worked on Paoli's progression 2 for MU
4 MU w/false grip

WOD: 1 route on the min for 20 routes: 17/20

15 min. Stretching


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