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

Norm Swann 12-17-2014 06:51 PM

Re: The Barn
 
12/13/14 Prior weeks added about 3x the T nuts to wall-strip wall Sat: put up 4 new routes

12/14/14 CRG-Boulder and some TR

12/15/14 Fizek: Dips, front squats, deadlifts, KBS
Hot Yoga
Found 2 sets of rings upstairs: did my first MU in many months

12/17/14 Fizek: Hot Yoga
4 Mu
10 Ring Dips
HS
HSPU with rolled Yoga mat under my head
Ring pushups

Norm Swann 12-21-2014 03:51 PM

Re: The Barn
 
Yesterday: Vertical Adventures in Columbus: Boulder, TR, Lead

Norm Swann 12-23-2014 07:38 AM

Re: The Barn
 
Fizek: Hot Yoga
7 Mu
15 Ring Dips
HS
HSPU with rolled Yoga mat under my head
10 Box Jumps
Jump Rope
KBS

Norm Swann 12-30-2014 06:01 AM

Re: The Barn
 
12/27/14 Boulder at CRG w/Tim

12/29/14 Hot Yoga

Jump rope
10 MU (2 in a row once)
10 attempts at HSPU (1 kipping)
10 pullups
10 ring pushups
Treadmill Tabata: 10% incline, 5.0 speed

Norm Swann 01-01-2015 05:01 PM

Re: The Barn
 
The Barn
Added 2 new boulder routes: 13 total
Climbed 12/13

Norm Swann 01-04-2015 06:53 AM

Re: The Barn
 
Saturday
CRG: Boulder

Norm Swann 01-06-2015 01:05 PM

Re: The Barn
 
Yesterday:
Fizek- Body Camp class
I hour of moving from station to station; doing something different at each station.

Norm Swann 01-08-2015 08:01 PM

Re: The Barn
 
The Barn:
Added 2 new boulder routes
Climbed 13/13 routes- w/8 falls total

Norm Swann 01-10-2015 03:15 PM

Re: The Barn
 
Boulder at CRG w/Jeff

Norm Swann 01-17-2015 08:53 AM

Re: The Barn
 
Monday: Hot Yoga-back getting tight

Wed: Hot Yoga-back worse

Norm Swann 01-18-2015 07:58 PM

Re: The Barn
 
The Barn: Boulder 16/16 3 falls
Back felt ok.

Norm Swann 01-20-2015 02:20 PM

Re: The Barn
 
WU: Arm and leg swings
10 Wrist pronators @ 2.5 lbs.
30 Situps
3 wrist rolls @ 15 lbs
50 SU/25 x-over/50 alt footstep/25 DU
30 Situps

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 75; 10 reps of 85 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD: 3 rounds for time of:
15 Wall Balls @ 10' target; 10 lb ball
10 C-2-B
5 Ring dips 9:34

Norm Swann 01-21-2015 07:35 PM

Re: The Barn
 
Hot Yoga, then:

100 SU/25 x-over/50 alt footstep/25 DU
10 MU, did 2 in a row twice
The 4 MU to do 10 dips
10 pushups
5 C-2-B, 10 pushups, 15 Air Squats
Roller
Shoulder band stretches

Norm Swann 01-22-2015 09:28 AM

Re: The Barn
 
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/50 alt footstep
10 wrist rolls @ 15 lbs.
5 Wall Climbs

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 75; 10 reps of 85 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD:

50 Situps-10 DU
40 SU- 20 DU
30 SU- 30 DU
20 SU- 40 DU
10 SU- 50 DU 12:38 Worked through stomach cramps; I need Ab work

Roller
Shoulder band stretches

Norm Swann 01-24-2015 03:03 PM

Re: The Barn
 
CRG-Boulder w/Tim & Jeff; 3 TR routes with John, Robert & Nahomi

Norm Swann 01-25-2015 10:54 AM

Re: The Barn
 
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
10 wrist rolls @ 15 lbs.
5 HSPU w/AbMat under head (1 kipping)

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 75; 10 reps of 85 1.5 min. rest in-between

WOD:
50 AbMat Situps
25 Wall Ball @ 10 lbs., 10' target
25 Ab Rolls
50 Air Aquats
50 K-2-E
25 KBS @ 35 lbs.
25 AbMat Situps 16:01

15 reps on reverse hyper @ 70 lbs.
Roller
Shoulder band stretches

Norm Swann 01-29-2015 03:09 PM

Re: The Barn
 
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
10 wrist rolls @ 15 lbs.
5 HSPU w/AbMat under head (1 kipping)

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 3 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80; 10 reps of 90 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD:
50 AbMat Situps
25 Wall Ball @ 15 lbs., 9' target
25 Ab Rolls
50 Burpees
50 AbMat Situps
20 pushups
50 AbMat Situps 12:22

15 reps on reverse hyper @ 70 lbs.
Roller
Shoulder band stretches

Norm Swann 01-29-2015 09:23 PM

Re: The Barn
 
1/26/15 Hot Yoga, then: Worked on HSPU and misc exercises
Roller


1/28/15 Hot Yoga, then:
50 SU/25 x-over/50 alt footstep/25 DU
10 MU: 1-2-2-1-1x-1x-1-1-1-1
5 HSPU 1-1x-1x-2k-2k
25 T-2-B
25 K-2-B
100 DU, 1st 47 unbroken
Roller
Shoulder band stretches

Norm Swann 02-01-2015 11:40 AM

Re: The Barn
 
Saturday: CRG-Boulder w/Jeff; 3 TR routes with Robert & Nahomi

Sunday:Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
10 wrist rolls @ 15 lbs.
5 Wall Climbs

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 3 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80; 10 reps of 90 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD:
50 Situps-10 DU
40 SU- 20 DU
30 SU- 30 DU
20 SU- 40 DU
10 SU- 50 DU 11:24 Compare to 1/22/15 12:38

Shoulder band stretches
Roller

Norm Swann 02-03-2015 11:27 AM

Re: The Barn
 
2/3/15 Hot Yoga, then: Worked on HSPU; 1 regular, 1-2-2-3-1-1 kipping w/3/4" foam, 1-1 kipping w/1.5" foam. 10 KBS @ 54lbs., 10 k-2-b, 10 t-2-b, 10 c-2-b pullups, 100 DU (44 unbroken), Shoulder stretches, roller

Today: WU =
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
10 wrist rolls @ 15 lbs.
10 C-2-B Pullups

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 3 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80; 10 reps of 90 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD:For Time:
25 Burpees
50 AbMat Situps
25 HR pushups
25 AbWheel
10 Dips
10 K-2-E
10 T-2-B 11:46

Shoulder band stretches
Roller

Norm Swann 02-04-2015 07:34 PM

Re: The Barn
 
Hot Yoga, then:
Jump rope, HSPU 1@1.5" foam under head, 1 @ 3/4", 1, 3 kipping @ 3/4", 4 kipping @ 3/4" foam. 25 AbRoller, 10 c-2-b, 10 k-2-b, 10 t-2-b
Tabata treadmill: 12% w/5.5 speed, Shoulder band stretches, Roller

Norm Swann 02-10-2015 09:35 PM

Re: The Barn
 
Saturday: CRG-Boulder w/Tim & Jeff

Sunday:WU =
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
10 C-2-B Pullups

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 40,45; 10 reps of 50 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85; 10 reps of 95 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD: 3 rounds for time of:
5 HSPU (all kipping)
40 AbMat Situps
10 WB @ 20 lbs., 10' target
15 AbWheel 6:06-4:53-4:42 15:43

Shoulder band stretches
Roller

Monday: Hot Yoga, then:
50 SU/25 x-over/50 alt footstep/25 DU, MU 1-3-2-2-1-1, 100 DU, 15 AbWheel, 10 C-2-B, 10 K-2-E, 10 T-2-B, shoulder band stretches

Tuesday: x-country ski

Norm Swann 02-12-2015 08:11 PM

Re: The Barn
 
Wed: 50 SU/25 x-over/50 alt footstep/25 DU, practice HS, Hot Yoga, then:
MU 1-2-3-2-1-1, 100 DU, 25 AbWheel, 10 C-2-B, 10 K-2-E, 10 T-2-B, shoulder band stretches

Thursday: 16/16 climbs, had to work out the start on one

Shoulder Press; 5 reps of: 40,45; 10 reps of 50 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85; 10 reps of 95 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

Roller

Norm Swann 02-14-2015 07:03 PM

Re: The Barn
 
Friday: Fizek
Arm/Leg Swings, 50 SU/25 x-over/50 alt footstep/25 DU
HSPU: 1-2-3-2-2, As Few MU As Possible to do 15 Dips: 2
25 AbRoller, 10 C-2-B, 15 K-2-E, 15 T-2-B
Tabata Treadmill @ 12%, 6.0 speed, Shoulder band stretches

Saturday: WU
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
50 AbMat Situps
3 wrist rolls @ 15 lbs.
Parallette HSPU practice
50 AbMat Situps

Shoulder Press; 5 reps of: 40,45; 10 reps of 50 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85; 10 reps of 95 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD: Front Squat 1RM(-)
75-85-95-105-125

Roller

Norm Swann 02-17-2015 01:43 PM

Re: The Barn
 
Sunday: Vertical Adventures

Monday: Hot Yoga, Then
10 MU: 1-2-3-2-1-1x-1x-1, 5 HSPU 1x-4-1 all kipping w/3/4" under head, 30 Ab Roller, 15 T-2-B, 15 K-2-B, 15 C-2-B, 50 Air Squats, 25 Burpees, Arm stretches

Tuesday: WU
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
HS practice

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 25,30, 35; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 45, 55, 65; 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD: For Time:
25 Burpees, 5 Situps,
20 B, 10 SU,
15 B, 15 SU,
10 B, 20 SU,
5 B, 25 SU 10:09

Roller

Norm Swann 02-19-2015 04:46 AM

Re: The Barn
 
Wed: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, 10 HSPU:4-3-3 all kipping w/3/4" under head, As few MU as possible to do 10 dips: 2MU, 100 DU, 30 Ab Roller, 15 T-2-B, 15 K-2-B, 15 C-2-B, Shoulder stretches

Norm Swann 02-21-2015 05:59 PM

Re: The Barn
 
Thurs. Climb in The Barn w/Robert: Did all but 4 routes.

Sat: x-country ski- Later:
WU
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
HS practice

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 25,30, 35; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 45, 55, 65; 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD: 3 rounds for Time:
20 DU - 15 KBS @ 35 lbs. - 10 Pullups 2:03-1:51-1:57 Total: 5:51

Roller

Norm Swann 02-22-2015 09:25 PM

Re: The Barn
 
15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 25,30, 35; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 45, 55, 65; 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

Climb in The Barn: Did all 17 routes. Route Setting-finished one incomplete route, created 1 new one.

Norm Swann 02-24-2015 06:36 PM

Re: The Barn
 
Mon: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, MU: 1-3-2-2-2, 5 HSPU:5 all kipping w/3/4" under head, , 100 DU:47-33-20, 30 Ab Roller, 15 T-2-B, 15 K-2-B, 15 C-2-B, Shoulder stretches

Tues: The BarnWU
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
HS practice, Bar MU practice

Shoulder Press; 5 reps of: 40,45, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80, 10 reps of 90; 1.5 min. rest in-between

WOD: Deadlift 1RM: 95-115-125-145-150 Back felt ok: stopped here as precaution.

15 reps on reverse hyper @ 70 lbs
15 reps on reverse hyper @ 80 lbs
Roller

Norm Swann 02-27-2015 05:50 AM

Re: The Barn
 
Wed.:Hot Yoga, Then

50 SU/25 x-over/50 alt footstep/25 DU, HSPU: 1-4-2-2-1 all kipping w/3/4" under head,As few MU as possible to do 15 dips: 2MU, 100 DU:49-31-20, 30 Ab Roller, 15 T-2-B, 15 K-2-B, 15 C-2-B, Shoulder stretches

Thurs: Climb at The Barn w/Robert 13 routes, had to do The Companion twice.

Norm Swann 03-01-2015 06:55 PM

Re: The Barn
 
Sat: CRG

Sun: x-country ski across Mosquito Lake and back with Sandy, Robert and Nahomi-2.68 miles

Then: Climb at The Barn with Robert and Nahomi: 11 routes

JT Kalnay 03-02-2015 05:30 PM

Re: The Barn
 
Cross country skiing and climbing sounds like a great way to spend a day!

Norm Swann 03-03-2015 06:40 AM

Re: The Barn
 
Yesterday: Hot Yoga

JT: It was a good day!

Norm Swann 03-10-2015 05:11 PM

Re: The Barn
 
Getting over a cold.
Monday: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, 10 MU: 1-3-2-2-2, 1 HSPU kipping w/1 1/2" under head, 25 Ab Roller, 10 T-2-B, 10 K-2-B, 10 C-2-B, As few MU as possible to do 10 dips: 2MU, 50 DU

Tuesday: Climb at The Barn with Robert: 10 routes

Norm Swann 03-12-2015 05:52 PM

Re: The Barn
 
Wed: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, 10 HSPU: 3-4-3 kipping w 3/4" under head, 30 Ab Roller, 10 T-2-B, 10 K-2-B, 10 C-2-B, As few MU as possible to do 10 dips: 2MU, 50 DU

Thurs: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps
Bar MU practice

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 5 reps of: 40,45, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80, 10 reps of 90; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs
Roller

Norm Swann 03-14-2015 05:41 PM

Re: The Barn
 
WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 5 reps of: 40,45, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80, 10 reps of 90; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs
Roller

Norm Swann 03-16-2015 04:07 AM

Re: The Barn
 
Sunday: Lead climb at Vertical Adventures. Fun day.

Norm Swann 03-17-2015 06:31 PM

Re: The Barn
 
Mon: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, MU: 2-3-2-2-1,50 AbMat Situps, 100 DU:38-65-99-100 (100 Total), 30 Ab Roller,10 C-2-B 6-4, 15 T-2-B, 15 K-2-B, , Shoulder stretches

Tues:
15 reps on reverse hyper @ 80 lbs
Shoulder Press; 3 reps of: 45,50, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85, 10 reps of 95; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs
Roller

Norm Swann 03-20-2015 03:25 AM

Re: The Barn
 
Wed: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU(unbroken), 10 HSPU: 3-4-3 kipping w 3/4" under head, 30 Ab Roller, 15 T-2-B, 15 K-2-B, 15 C-2-B 9-6, As few MU as possible to do 10 dips: 2MU 10-5, 100 DU 50-78-100

Thurs.: Climb at The Barn with Robert & Nahomi: 16 routes (took 4 tries to do red route)

Norm Swann 03-22-2015 03:55 PM

Re: The Barn
 
Saturday: Hinckley, good to climb outside
11 routes + failed attempts on Buzzard direct

Sun: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 3 reps of: 45,50, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85, 10 reps of 95; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs

WOD: 3 rounds for time of:
10 Box Jumps, 24"
10 Pushups
10 WB, 20 lb @ 10' target 5:23

Roller


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