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Norm Swann 09-28-2010 03:40 PM

Re: The Barn
 
1500 68 degrees

Warmup: see 9/24/10 (minus the burpees)
17 double unders in row on third set of jumprope

WOD from yesterday; 10 rounds for time:
60 lb. Deadlift, 15 reps
15 pushups
18:35

Built 24" poly box.

Carl Amolat 09-28-2010 03:46 PM

Re: The Barn
 
Norm -

Nice to see another rock climber on this board.

You might want to check out this site for more climber specific workouts: [URL="http://www.mtnathlete.com/"]Mountain Athlete. (wfs)[/URL]

And this article is on the Mountain Athlete training methods. It was in the Alpinist a couple years back. [URL="http://www.alpinist.com/doc/web08x/wfeature-mountain-athlete-training"]Weight Training for Climbing (wfs).[/URL]

Tim Babcock 09-28-2010 04:31 PM

Re: The Barn
 
Great box Norm! Looks professionally made.
You are looking very lean.

Norm Swann 09-29-2010 01:58 PM

Re: The Barn
 
1500 68 degrees

Warmup: see 9/24/10 (the burpees hurt after doing 150 pushups yesterday)
18 double unders in row on third set of jumprope

WOD, complete as many rounds as possible in 20 mins.:
10 reps each of:
50 lb. Push press
KB swings, 20 lb.
Box Jumps, 20" (I got to try out my new box)
7 rounds complete in 20 mins.

Norm Swann 09-30-2010 05:57 PM

Re: The Barn
 
1900 68 degrees

Climbing Wall
5 (C) Misc.
5 (IC) Blue
4 (C) 1 (IC) Red, Red/Blk
4 (C) 1 (IC) Dyno
3 (C) 2 (IC) Yellow
5 (C) Blu/Yellow

Norm Swann 10-01-2010 02:47 PM

Re: The Barn
 
1530 68 degrees

Warmup: see 9/24/10 (Light on jumprope due to WOD)

WOD:
1 snatch 60 lb.
1 clean & Jerk 80 lb.
AMRAP in 10 mins.
6 squat cleans @ 60 lb.
12 pull ups
24 Double unders
2 rounds

Norm Swann 10-02-2010 04:29 PM

Re: The Barn
 
1530 62 degrees

Climbing Wall:
4 routes-Vertical Wall
12 routes-Overhanging Wall
3 routes-Overhang
1 route-Arete
Total of 20 routes
2 sets IC=Blue

Norm Swann 10-08-2010 07:02 AM

Re: The Barn
 
10/3 drive to Red River Gorge w/Rick
10/4 to 10/7 Climb (all sport routes):
Onsights 1 5.6,1 5.7,2 5.8,2 5.9,2 5.10a,2 5.10b,3 5.10d,1 5.11a,2 5.11b,1 5.11c
Redpoint-1 5.9 and 1 5.11b(onsighted them several years ago)
10/7 drive home

Norm Swann 10-10-2010 06:09 PM

Re: The Barn
 
1930 72 degrees

Warmup: see 9/24/10

WOD from Tuesday w/ 60 sec. rest between sets:
60-70-80-90-100-110-120-125-110-110lb.

Norm Swann 10-11-2010 07:35 PM

Re: The Barn
 
2030 70 degrees

Warmup #1:w/o pushups and situps
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ 15lb.
3 sets

WOD w/ 60 sec. rest between rounds:
Row 13,13,11,11,10,10,10,10
Air Squat 12,12,12,12,12,12,12,12
Pull up 5,5,5,5,5,5,4,4
Push up 10,10,10,10,8,8,8,8
Sit up 12,12,10,10,10,10,10,10
score;lowest reps in each round: 10+12+4+8+10=44

Norm Swann 10-15-2010 03:34 PM

Re: The Barn
 
1530 60 degrees

Climbing Wall:
4 routes-Vertical Wall
12 routes-Overhanging Wall
3 routes-Overhang
1 route-Arete
Total of 20 routes
2 sets IC=Blue

Jason Halm 10-16-2010 08:39 PM

Re: The Barn
 
I have a question. How would I even go about getting into rock climbing?

Norm Swann 10-21-2010 01:28 PM

Re: The Barn
 
10/17 drive to Red River Gorge w/Rick
10/18 to 10/20 Climb (all sport routes):
Onsights: 1 5.8, 5 5.10b, 2 5.10c, 4 5.10d, 2 5.11a, 1 5.11b
Falls: 1 5.11c
10/21 drive home

Norm Swann 10-24-2010 02:39 PM

Re: The Barn
 
1600 70 degrees

Warm-up#1 (see 10/11/10)

WOD; 21-15-9 reps of
75 lb. Deadlift
30 lb. Overhead squat
7:19 Note: could only squat 1/2 way.

Norm Swann 10-25-2010 06:28 PM

Re: The Barn
 
1930 68 degrees

Warm-up #2

1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
3 sets

Ten for load and time of:
1 Clean and Jerk @ 60lb.
5 Pull-ups
10 Push-ups
15 Squats
21:30

Norm Swann 10-26-2010 06:23 PM

Re: The Barn
 
1930 68 degrees

Climbing Wall
5 (C) Misc.
5 (IC) Blue
3 (C) 2 (IC) Red, Red/Blk
4 (C) 1 (IC) Dyno
4 (C) 1 (IC) Yellow
5 (C) Blu/Yellow

Norm Swann 11-11-2010 06:29 AM

Re: The Barn
 
Climbed @ Whips Ledges with Rick & Kerry on Tuesday. Perfect rock conditions!
Back to the final push on Kitchen renovation.

Norm Swann 12-03-2010 11:16 AM

Re: The Barn
 
Worked out today after 37 days. The kitchen is very close to done. Great visit with Andrew and Jennifer over Thanksgiving. Had a cold for about a week.

Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=[B]20 [/B]wheel, 3rd=[B]20[/B] bench
5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb
3 Forearm Rolls @ 15lb
3 sets

Tim Babcock 12-03-2010 05:11 PM

Re: The Barn
 
Good to see you back. I was getting worried.;)

Norm Swann 12-04-2010 11:43 AM

Re: The Barn
 
Thanks Tim. I'm paying for the rest; sore already.

Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
3 sets

Norm Swann 12-05-2010 06:43 PM

Re: The Barn
 
Warmup#3:
1st= 20 Air Squats, 2nd=1min.Jump-Jump-Jump-Explode, 3rd 20 Air Squats
1st=10 Pull-ups, 2nd=10 knees to elbows, 3rd=10 Towel Pull-ups
5 bench Press, 100 lb.
1st=5 Shoulder press, 60lb.,2nd=5 split jerk, 60lb.,3rd 5 Thruster, 40lb.
1st= 5 Deadlift, 75 lb., 2nd= 5 push press, 60lb., 3rd 5 cleans, 40lbs.
3 sets

Norm Swann 12-06-2010 05:14 PM

Re: The Barn
 
Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb
3 Forearm Rolls @ 15lb
3 sets

Norm Swann 12-07-2010 06:11 PM

Re: The Barn
 
Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
3 sets

Norm Swann 12-08-2010 04:30 PM

Re: The Barn
 
Got the plywood delivered and togeather for a lifting platform. The rubber should be coming tomorrow or Friday.


Warmup#3:
1st= 20 Air Squats, 2nd=1min.Jump-Jump-Jump-Explode, 3rd 20 Air Squats
1st=10 Pull-ups, 2nd=10 knees to elbows, 3rd=10 Towel Pull-ups
5 bench Press, 100 lb.
1st=5 Shoulder press, 60lb.,2nd=5 split jerk, 60lb.,3rd 5 Thruster, 40lb.
1st= 5 Deadlift, 75 lb., 2nd= 5 push press, 60lb., 3rd 5 cleans, 40lbs.
3 sets

Norm Swann 12-10-2010 11:47 AM

Re: The Barn
 
Thursday: Rest Day

Friday
Warm-up; 2 reps of each exercise listed below.

WOD changed to Tweaked Twenty-five
For time:
25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings, [B]20lb.[/B]
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 45 pounds
25 [B]Sit-ups[/B]
25 Wall ball shots,[B] 15 [/B]pound ball
25 Burpees
25 Double unders
30 minutes 32 seconds.

Norm Swann 12-11-2010 08:28 PM

Re: The Barn
 
Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 30lb.
3 Forearm Rolls @ 15lb
3 sets

WOD: 100 lb. bench instead of body weight
8/8, 8/8, 5/5, 5/5, 5/5

Norm Swann 12-13-2010 07:33 PM

Re: The Barn
 
Yesterday: Hung two solid pine doors on existing frame for a friend. Didn't get to workout but did alot of lifting.

Today:
"Whitten" cut in half, kind-of.
Five rounds for time of:
12 Kettlebell swings, [B]20 lb[/B]
12 Box jump, [B]20[/B] inch box
Run 400 meters. 5.5 speed
12 Burpees
12 Wall ball shots, [B]15[/B] pound ball
41:18

Norm Swann 12-19-2010 03:18 PM

Re: The Barn
 
"Nutts" for Norm

For time:
10 [B]assisted[/B] Handstand push-ups (heel to wall)
[B]110[/B] pound Deadlift, 15 reps
25 Box jumps, [B]24[/B] inch box
[B]30[/B] Pull-ups
[B]50[/B] Wallball shots, [B]15[/B] pounds, 10'
[B]20[/B] Double-unders, 200 single unders
Run 400 meters with a [B]25[/B]lb plate
27:42

Norm Swann 12-21-2010 10:00 AM

Re: The Barn
 
Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
3 sets

Back Squats 3-3-3-3-3
55-65-75-85-95

Norm Swann 12-22-2010 08:18 PM

Re: The Barn
 
1 Attachment(s)
Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 30lb.
3 Forearm Rolls @ 15lb
3 sets

Randy Reduced:
45 lb. power snatch, 25 reps. 3:07

Photo of weight lifting platform I built and my new olympic weight set.

Tim Babcock 12-23-2010 02:43 PM

Re: The Barn
 
Sweet platform Norm! I've been busy too. I added a new feature to my wall. Your welcome to come over the holidays and climb.

Norm Swann 12-23-2010 04:08 PM

Re: The Barn
 
Thanks Tim. I'll see what i can do about making it over.

Warmup#3 (minus the air squats):
2nd=1min.Jump-Jump-Jump-Explode,
1st=10 Pull-ups, 2nd=10 knees to elbows, 3rd=10 Towel Pull-ups
5 bench Press, 100 lb.
1st=5 Shoulder press, 60lb.,2nd=5 split jerk, 60lb.,3rd 5 Thruster, 40lb.
1st= 5 Deadlift, 75 lb., 2nd= 5 push press, 60lb., 3rd 5 cleans, 40lbs.
3 sets

WOD: Burning thighs Tabata "Bottom to Bottom" Squat.
13-13-12-12-10-9-8-8; 9:34 mile

Norm Swann 12-24-2010 02:57 PM

Re: The Barn
 
Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
3 sets

DT modified: 5 rounds for time
110lb. Deadlift, 12 reps
50lb. Hang Power Clean, 9 reps
50lb. Push Jerk, 6 reps 12:49

Norm Swann 12-26-2010 09:13 PM

Re: The Barn
 
Short warm-up

"Bull" modified: Two rounds for time of:
25 Double-unders
45 pound Overhead squat, 25 reps
25 Pull-ups
Run 1 mile
36:42

Norm Swann 12-27-2010 03:58 PM

Re: The Barn
 
Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 30lb.
3 Forearm Rolls @ 15lb
3 sets

Split Jerk 85-95-100-105-110(U)-110-115

Norm Swann 12-28-2010 02:24 PM

Re: The Barn
 
Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/[B]5[/B] dips
3 sets

Seven rounds for time of:
45-50-55-60-65-70-75 (one/round) pound Front squat, 3 reps
7 L-pull-ups
11:14

Norm Swann 12-29-2010 09:08 AM

Re: The Barn
 
20 routes on climbing wall, several incompletes & 1 broken jib.

Tim, I will have to take a raincheck for a visit; need to get into better shape before I come to the Shed.

Norm Swann 12-30-2010 03:36 PM

Re: The Barn
 
Warmup#3:
1st = 20 Air Squats 2nd=1min.Jump-Jump-Jump-Explode, 3rd = 20 Air Squats
1st=10 Pull-ups, 2nd=10 knees to elbows, 3rd=10 Towel Pull-ups
5 bench Press, [B]105[/B] lb.
1st=5 Shoulder press, 60lb.,2nd=5 split jerk, [B]75[/B]lb.,3rd 5 Thruster, [B]50[/B]lb.
1st= 5 Deadlift, [B]105[/B] lb., 2nd= 5 push press, [B]75[/B]lb., 3rd 5 cleans, [B]50[/B]lbs.
3 sets

AMRAP in 20 minutes of:
4 Dips
4 Assisted Handstand push-ups (heel to wall)
8 20lb. Kettlebell swings
8 rounds and one dip

Norm Swann 12-31-2010 10:57 AM

Re: The Barn
 
"Murph" modified, For time:
1 mile Run
60 Pull-ups
110 Push-ups
160 Squats
1 mile Run
53:04

Norm Swann 01-01-2011 11:40 AM

Re: The Barn
 
Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups;toes to wall, unassisted.Heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 30lb.
3 Forearm Rolls @ 15lb
3 sets

"Jack" jacked;
Complete as many rounds as possible in 20 minutes of:
[B]65[/B] pound Push press, 10 reps
10 KB Swings, [B]20 lb.[/B]
10 Box jumps, [B]20[/B] inch box
6 rounds


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