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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


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