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Norm Swann 03-30-2011 10:29 AM

Re: The Barn
 
Crossfit Youngstown

Warm-up

Completed week #2 workout:
9 Deadlifts @ 155lbs.
12 pushups
15 Box jumps, 24"
5 rounds + 4 Deadlifts
36 pts. per round x 5 rounds=180 + 4 Deadlifts=184 points

Norm Swann 03-31-2011 08:49 PM

Re: The Barn
 
Rest Day

Replaced all my dogbones yesterday.
Today, used the old dogbones to replace all the anchors on my climbing wall (except the overhanging wall).

My second pair of Galileos came today. Still to small. Ordered the next 1/2 size up.

Norm Swann 04-01-2011 11:06 AM

Re: The Barn
 
Put up my old Bachar Ladder.

Did some warm-up exercises/stretches

:pepper:Did (5) Single,Unassisted, Rock Ring Muscle-ups, with many failures in between. Couldn't come close to doing 2 in a row w/o touching the ground.

1 lap up the Bachar ladder; 1 rung at a time, no feet. Pretty tired from muscle-ups.

Climbing Wall;
Misc. 4 Complete/out of 5 attempts
Red 2/5
Blue 0/5
Yellow 2/5
Dyno 3/5

Tim Babcock 04-01-2011 06:24 PM

Re: The Barn
 
Awesome job on the muscle ups. Now that you know how to do them, you will improve on them very quickly. Keep up the great work.

Norm Swann 04-03-2011 10:45 AM

Re: The Barn
 
140 Single Unders
1 min. Headstand
5 Chest to bar pull-ups
28 Double unders in a row: [B]PR[/B]
Several attempts @ hand stand; 1 @ 1 sec.

1 Single,Unassisted, Rock Ring Muscle-up, with many failures in between.

1 lap up the Bachar ladder; 1 rung at a time, no feet.

Climbing Wall;
Red,Yellow,Dyno,Orange,Green/Blk

45 Pullups, 45 Dips.

Norm Swann 04-08-2011 03:13 PM

Re: The Barn
 
Monday: Drive to Red
Tuesday-Thursday: Climb @ Red, 1st day was cold, next 2 were perfect!
Friday: Drive home

Norm Swann 04-09-2011 12:52 PM

Re: The Barn
 
Crossfit Youngstown

Crossfit Games: week 3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Was able to do 1 clean, then front squat: jerk wasn't even close. 1 point-still in the games! This one almost shut me down.

Did several muscle-ups on rings-did 2 in a row once.
2 bar muscle-ups w/ many unsuccessful attempts inbetween
1 wall climb
2 HSPU
3 HSPU

JT Kalnay 04-10-2011 09:44 AM

Re: The Barn
 
Norm

Excellent job getting the point in 11.3.
That workout eliminated about half the people who were still in the games!

And excellent work on the muscle up.

jt

Norm Swann 04-11-2011 10:43 AM

Re: The Barn
 
140 SU, 5 Chest to bar, 15 DU in row, 2 bachar Ladder, Several ring and bar MU, unseccessful, HSPU 1-3-1,

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
80-85-90-95-100-105-110(1)-110-115(1)


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters 20:45 + 6 min. rests= 26:45

Norm Swann 04-11-2011 04:47 PM

Re: The Barn
 
I wasn't sure what type of press they wanted in the above workout; i did jerks.

After 3 weeks, I'm 181 out of 185 in the Crossfit games.

Norm Swann 04-13-2011 10:01 AM

Re: The Barn
 
Misc. warmup

10 bar facing burpees
worked on overhead squat; after 45lbs. it goes downhill fast. No chance of even 1 @ 120 lbs.

Misc. exercises

JT Kalnay 04-13-2011 01:08 PM

Re: The Barn
 
You may be #181 out of 185, but you are still in it!

A lot of people will get the 60 bar facing burpees and 30 OHS but zero muscle ups (e.g., me).

Many people will only get the 60 bar facing burpees.

Some people won't even get the 60 bar facing burpees.

So hang in there Norm. #181 out of #185 is actually #181 out of 185 + 20 million in your age group!

So 181 out of 20,000,185 is pretty impressive!

And, I like your competitive spirit that you are actually in the Games.

I will be officially be in next year when I am 50.

Norm Swann 04-14-2011 04:07 PM

Re: The Barn
 
JT, thanks for the encouragement! I do the burpees tomorrow @ 9am.
I will look forward to following your progress in the games next year.

"Rest Day"-Dug up my gutter drain at the barn and repaired.

Norm Swann 04-15-2011 09:00 AM

Re: The Barn
 
Crossfit Youngstown

Warm-up

Practiced Overhead Squats: [B]PR of 95 lbs.[/B]

Week 4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Completed 60 Bar-facing Burpees: 60 points

Rested than did 4 MU on the wooden rings

JT Kalnay 04-15-2011 09:00 AM

Re: The Barn
 
Hey Norm be sure to post your score b/c there are only 28 people left in the 50-54 category, the squat/jerk workout eliminated over 60% of the competitors!

You only need to get one burpee to complete the workout...

Norm Swann 04-15-2011 08:42 PM

Re: The Barn
 
If I'm reading this right I'm ranked 90 out of 92 right now(score has been entered and validated) - but there will be more entries by Sunday. I'm also on the Crossfit Youngstown team, not sure what the teams ranking is this week.

If anyone is interested there is a video of my eighth muscle up on the Crossfit Youngstown website, under WOD Archives, Sunday,10 April 11.

Tim Babcock 04-16-2011 05:29 AM

Re: The Barn
 
Awesome video, Norm. Great job on the muscle ups. You are looking fit.

JT Kalnay 04-16-2011 06:31 AM

Re: The Barn
 
Here is a cool website that is analysing the games.

This particular link shows how 11.3 dropped many athletes.
[url]http://xfit2011.blogspot.com/2011/04/week-3-destroyer-of-lightweights.html[/url]


It also shows how valuable being able to do just one muscle up is to scoring...


Yeah Norm I'm reading it this morning as you being in 96th overall, and having come 73rd in 11.4, but you are right that there are still more results to come.

If there is a pullup WOD, are you going to crush it b/c you are a climber???

Norm Swann 04-17-2011 09:57 AM

Re: The Barn
 
JT-that is a cool website; thanks for the info.

Saturday: rest day (things are starting to hurt; backing off a little).

Sunday
Warmup: [B]PR[/B] of 26 DU in row.

"Hammer"
Five rounds, each for time, of:
[B]85[/B] pound Power clean, 5 reps
[B]85[/B] pound Front squat, 10 reps
[B]85[/B] pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds Post time of each round.
7:30-7:06-7:37-9:17-8:32

Norm Swann 04-18-2011 02:17 PM

Re: The Barn
 
Morning: Joe from Crossfit Youngstown came to "The Barn" today. Did some bouldering and a couple rope climbs/belay. Played around on the Bachar ladder. He did well for his first time; strong athlete!

Afternoon; more climbing, finished the rest of the 20 routes I didn't get to in the morning.

I'm 210 out of 218 after week 4 (it still may change as the scores get valadited).

JT Kalnay 04-20-2011 08:17 AM

Re: The Barn
 
Norm:

Good luck on 11.5 and 11.6.

Did you see how effortlessly the woman demonstrating the WODs did pullups (and thrusters, and T2B, and WBS...)

That is one fit woman.

Good luck, and keep us "posted".

Norm Swann 04-20-2011 02:05 PM

Re: The Barn
 
Thanks JT. Heres the latest:

Crossfit Youngstown; Thanks to Joe and Angela for the encouragement!

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
3 rounds, +5, + 10, +13 for a total of 118
[B]The :censored: power cleans spanked me![/B] The best was 2 in a row. Things are really starting to hurt. I'm glad there is only 1 week left!

Norm Swann 04-23-2011 02:32 PM

Re: The Barn
 
Thursday & Friday: much needed rest days

Saturday-YMCA with my son, Andrew.
800 meter run on inside track
Warm-up for Thrusters: bar, 65 lbs., 100 lbs.
Practiced workout six:
AMRAP in 7 minutes of 3-6-9-etc. reps of:
Thrusters, 100 lb.
Chest to bar pull-ups

Completed Rounds of 3 & 6, Then 6 C2Bar Thrusters in 7 minutes: used 115 lb. for rounds 3 & 6; finished w/100 lbs for 7 reps. Note: there wasn't a good place to do the pull-ups; most of them would not have counted. Also, couldn't drop the weights.

Deadlifts up to 185 lbs; Andrew did 225. :notworth:
25 Dips
Worked various situps and stretching.
Working out with Andrew=priceless!!!!

Norm Swann 04-27-2011 12:15 PM

Re: The Barn
 
Sunday; Philly. Monday- drive home. Tuesday-work.
Wed @ Crossfit Youngstown:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 12, go on to 15, etc.
Completed the 9 rep round, + 4 Thrusters=40 total

Norm Swann 04-28-2011 10:41 AM

Re: The Barn
 
Warm-up; Stretch, 140 SU, Thrusters w/PVC-45-65-95

Tried 100lb. thrusters again. The idea is to do the workout again Saturday and hopefully improve my score. Didn't go well. Pain started in left shoulder; also very hard to do two reps in row. Maybe just tired from yesterday. The
C2B pull-ups went well. Didn't time the workout due to the problems with the thrusters.

Friday-Rest Day

Norm Swann 04-30-2011 05:54 AM

Re: The Barn
 
Rest Day

Andrew "drank the cool aide" and joined a crossfit affiliate near Philly. Best of luck Andrew!!!!

Norm Swann 05-01-2011 09:36 AM

Re: The Barn
 
Saturday:To beat up to do a second effort on workout#6. Purchased a pair of Vibram 5 fingers, KomodoSport. Took a hike at the park w/Sandy. Love them so far.
Injuries from the competition:
-Right hip from week 3
-Left hand, below smallest 2 fingers from week 6
-Left shoulder from week 6
-Left elbow from week 6
Immediate Goals; heal up and start gearing my workouts to climbing.

Today:
Warmup#1: 3 rounds of:
1st=140 Single Unders, 2nd=16 DU, 3rd=20 DU
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb (had to reduce to 2.5 lbs. for my left hand)
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.
Note: SU and DU seemed a little easier w/ the new shoes.

Run @ 5.5 speed, 1% incline for 10 minutes. Going slow, getting my body use to the new shoes. The five fingers made a big difference in Sandy's hip pain. I hope they help mine.

JT Kalnay 05-02-2011 07:47 AM

Re: The Barn
 
Norm,

Congratulations on completing the competition. I am impressed that you entered, that you completed, and that you performed. Some of the heavier weights bounced a lot of competitors, and some of the harder workouts bounced others.

I am sorry to hear that you are dinged up from the competition. But pleased to hear that you will shake off the dings to get ready for climbing. It will be interesting to see how, if at all, for better or for worse, the competition affects your training for climbing and climbing.

Congratulations also to your son for his post kool-aid membership!

Norm Swann 05-03-2011 10:13 AM

Re: The Barn
 
JT, thanks for the positive comments.
On a different subject, Martina knows Kanes secret. Kane knows Martinas secret; when will the reader (me) find out (-:

Monday-Rest; Yearly physical. I had lost 18 pounds since my last visit. Everything looks good. Waiting for the blood test results to see how the diet is working.

Tuesday:
Warmup#2: 3 rounds of:
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., 2nd & 3rd = 35 lb.
[B]10 dips[/B]

1 trip up the Bachar Ladder. Still pain in left hand.

Run @ 5.5 speed, 1% incline for 10 minutes. Going slow, getting my body use to the new shoes. Still a little sore from Sundays run in the five fingers.

Finished 196 out of 196 that completed the competition. There were 277 competitors in Week 1. I'll work on the weights and do better next year. Very glad to finish;the 165 lb. clean squat almost put me out of the competition.

JT Kalnay 05-04-2011 08:08 AM

Re: The Barn
 
Norm,

196 out of 196 finishers reminds me of my 54th out of 54th place finish in the Ironman in Ottawa Canada in 2007.

I always view it as 54th out of 300,000,054!

Yes Kane and Mina know each other's secrets and you, the reader, will too, if you dare to read on. But, be prepared, these are disturbing secrets.

I will be in the competition next year also. This year I would have finished 197th out of 197...

Norm Swann 05-04-2011 10:19 AM

Re: The Barn
 
Crossfit Youngstown

Warm-up: 50 SU, 18 DU, 40 lunges each leg, 1000m Row, 40 20lb. wall balls

4 rounds of 200 meter sprints w/2min. rest inbetween each round
Used the five fingers for the 1st 2 rounds.

WOD:
21-15-9
OHS (scaled to 35 lbs.)
Burpees
Forgot to write down the time;11:42 maybe

JT; looking forward to the comp. next year. Glad you will be competing.
I'm almost 1/2way through the book. It is keeping my interest.

Norm Swann 05-06-2011 09:16 AM

Re: The Barn
 
Thursday: Rest

Friday:
HSPU Challange @ Crossfit Youngstown started May 1st. I did 15 on 5/1, on 5/4 did 2, today did 15=32


Warmup#1: 3 rounds of:
1st=140 Single Unders, 2nd=8-10-19 DU, 3rd=13-17 DU
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups (did 5 in a row on last 2 rounds)
12 Wrist Pronators @ 5lb (had to reduce to 3.75 lbs. for my left hand)
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

1 trip up and down the Bachar Ladder.

Run @ 6.0 speed, 1% incline for 10 minutes. increased speed the last couple mins., ending @ 10.

Update: Finished 199 out of 199 that completed the competition.

Norm Swann 05-07-2011 09:29 AM

Re: The Barn
 
Warmup#2: 3 rounds of:
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., 2nd & 3rd = 35 lb.
10 dips

1 trip up and down the Bachar Ladder.

Ran to Durst Clagg and back in 8:30 w/five fingers.

HSPU Challange: 32 + 5 today=37

Norm Swann 05-12-2011 10:34 AM

Re: The Barn
 
Sun-Wed: catch up on projects around the house.

Thursday:
20 routes on climbing wall: Blue and Dyno#2 IC.

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.

Norm Swann 05-13-2011 10:31 AM

Re: The Barn
 
Crossfit Younstown:
Warm-up
Run 400m
20 Dislocates
40 Air Squats
40 DU
15 Burpees

30" Box Jump

Birthday workout "Norm"
500m Row
Bachar Ladder: 4 rungs (climb down or drop from top)
Alternate:
1. Pull-ups 15/12/9/6/3
with
2. Wall Balls 30/24/18/12/6
Bachar Ladder
500m Row 28:44

3 HSPU for a total of 40 for the month

Norm Swann 05-14-2011 01:40 PM

Re: The Barn
 
Climbing Wall;
Misc. 5 Complete/out of 5 attempts
Red 3/5
Blue 0/5
Yellow 3/5
Dyno#1 & #2 3/5
Starting to feel the humidity already.

Alternate HSPU w/3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.
HSPU: 3+2,5,5

Ran to Durst Clagg and back in 6:59 (compared to 8:30 last time) w/five fingers. Starting to get used to them.

15 HSPU today, for a total of 55 for the month

Norm Swann 05-15-2011 12:53 PM

Re: The Barn
 
Warmup#2: 3 rounds of:
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., 2nd & 3rd = 35 lb.
10 dips

Annie:
50 DU, 50 Sit-ups
13 DU -Strained the left side of my left calf, stopped DU. 40 Sit-ups
30-20-10 Sit-ups 13:14

HSPU Challange: 55 + 15 today=70

Norm Swann 05-20-2011 05:26 PM

Re: The Barn
 
Monday; drive to Red w/Rick
Tuesday - Thursday; climbing
Friday; return home

Good trip-alot of rain, but got alot of good climbs in, all in new areas for us.

Norm Swann 05-21-2011 06:25 PM

Re: The Barn
 
Ran to Durst Clagg and back in 7:32:Strained left calf injury from 5/15/11 seems completely healed. The day it was injured: iced it for 3 sessions of 15 minutes each, allowing it to warm back up completely between sessions. Also, elevated it, rest, and compression wrap when I had to walk. It was a little sore walking into Muir on Tuesday, but was hardly noticeable by the next day.

Warmup#2: 3 rounds of:
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., 2nd & 3rd = 35 lb.
10 dips

HSPU:1-2-2,4-1,2-2-1
HSPU Challange: 70 + 15 today=85

Norm Swann 05-22-2011 07:33 PM

Re: The Barn
 
Jeff Barney came over to climb.

Did his first muscle-up after minimal instruction!!

18 routes on climing wall.


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