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

Norm Swann 10-09-2017 07:05 PM

Re: The Barn
 
Tuesday: Hinckley
Saturday:Rock Mill
Sunday: Beach City Nature Preserve
Monday: Rock Mill - strained an upper right glut muscle; add it to the list

Norm Swann 10-19-2017 06:21 PM

Re: The Barn
 
10/13 to 10/17 at New with old friends Tim, Mark, Glen and Lee. New friends Joi and Tony. Great trip with good weather!

10/19/17 Yoga

Norm Swann 10-25-2017 05:20 AM

Re: The Barn
 
10-21-17 Logtown w/Sandy. Inventoried all bolts and anchors. Climbed 4 routes that had good bolts

10-24-17 Got Admin rights to BadBolts.com. Added Logtown with rusty bolts and anchors. Also added The Butcher Man from the New.

Norm Swann 10-27-2017 02:10 PM

Re: The Barn
 
Hinckley

Norm Swann 10-28-2017 05:24 PM

Re: The Barn
 
Mill: Green, Yellow & Pink

Norm Swann 11-04-2017 08:47 PM

Re: The Barn
 
Thurs: Yoga
Sat: Hike Akron Gorge w/Sandy

Norm Swann 12-09-2017 10:52 AM

Re: The Barn
 
12-9-17
WU: Arm Leg Swings, 15 Air Squats, 50 AbMat Sit-ups, 10 wrist pronators @ 3.75 lbs., 50 SU, 25 x-overs, 50 Alt. footstep, 3 wrist rolls @ 16.25 lbs., 50 AbMat Situps.
15 Reverse Hyper @ 90 lbs.(forgot these today)

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Wall Push-up, feet 20" from wall
1st 2 sets orange band, last set red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral

Ball roller, tube roller

12-7-17 same as above, except all orange band and 40 sit-ups on first set

12-5-17 same as above, except all orange band and 40 sit-ups on first set

12-4-17 physical therapy, evaluation

Norm Swann 12-27-2017 06:57 PM

Re: The Barn
 
12-27-17 The Barn
WU: Arm Leg Swings, 15 Air Squats, 50 AbMat Sit-ups, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,
15 Reverse Hyper @ 90 lbs.

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up
1 sets, 15 each w/orange band and 2 sets w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral

WOD:
50 Alt footstep 10 Sit-ups
40 20
30 30
20 40
10 50
9:27

tube roller

12-23-17 and 12-25-17 W/O in Indiana at Andrews:
WU: Arm Leg Swings, 15 Air Squats, 50 AbMat Sit-ups, 50 SU, 50 Alt. footstep, 50 AbMat Situps.

1 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up
1st set orange band, last 2 sets red band of:
arm T to front
Arms outstretched, rotating

Foam roller

12-21-17 same as 12-19 & 16

12-20-17 physical therapy

12-19-17 & 12-16-17
WU: Arm Leg Swings, 15 Air Squats, 50 AbMat Sit-ups, 10 wrist pronators @ 3.75 lbs., 50 SU, 25 x-overs, 50 Alt. footstep, 3 wrist rolls @ 16.25 lbs., 50 AbMat Situps.
15 Reverse Hyper @ 90 lbs.

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Crack Board Push-up
1 sets, 15 each w/orange band and 2 sets w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral

Ball roller, tube roller

12-13-17 physical therapy

Norm Swann 01-02-2018 12:37 PM

Re: The Barn
 
12-30-17 The Barn
WU: Arm Leg Swings, 15 Air Squats, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,
15 Reverse Hyper @ 100 lbs.
3 sets of 15 KBS @ 20 lbs.

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up
1 sets, 15 each w/orange band and 2 sets w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral

WOD:
50 x-over 10 Sit-ups
40 20
30 30
20 40
10 50
12:13

Gemini Ball
SuperNova
tube roller

Norm Swann 01-02-2018 12:44 PM

Re: The Barn
 
1-1-18 Hike Nelson Ledges w/Ken & Kerry: look for ice climbings areas

1-2-18 The Barn
WU: Arm Leg Swings, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up
1 sets, 15 each w/orange band and 2 sets w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral
15 Reverse Hyper @ 100 lbs.
KBS @ 20 lbs.
WB, 1st set: basketball, 2nd & 3rd sets: 10lb.
Air Squats


WOD:
50 Single Unders 10 Sit-ups
40 20
30 30
20 40
10 50
8:38

Gemini Ball
SuperNova
tube roller

Norm Swann 01-17-2018 06:29 PM

Re: The Barn
 
12/29/18 Physical Therapy

1/3/18 Physical Therapy

1/4/18 The Barn
WU: Arm Leg Swings, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up
1 sets, 15 each w/orange band and 2 sets w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral
15 Reverse Hyper @ 100 lbs.
KBS @ 20 lbs.
WB, 1st set: basketball, 2nd & 3rd sets: 10lb.
15 Air Squats

WOD:
50 x-overs 10 Sit-ups
40 20
30 30
20 40
10 50
10:17

Gemini Ball, SuperNova, Tube roller

1/6/18 The Barn
Similiar workout to 1/4/18

1/9-17/2018 Vacation in Bahamas, tried to do what I could with shoulder rehab/bands, women pushups, Abmat and jump rope (workout)
1/10/18 workout
1/11/18 1.33 miles in 20.36 (run on beach)
1/12/18 1.10 miles in 12:16 (run on beach)
1/13/18 1.33 miles in 14:58 (run on beach) + workout 1:11:57
1/15/18 workout 1:11:04

Norm Swann 01-21-2018 01:41 PM

Re: The Barn
 
1-19-18 Physical Therapy

1-21-18
WU: Arm Leg Swings, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,
15 Air Squats, 15 KB swings @ 20 lbs.
3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up (3 sets total) went to 90 degrees, little pain
1 set, 15 each w/red band and 2 sets w/blue band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral
15 Reverse Hyper @ 100 lbs.(4 sets total)
KBS @ 20 lbs.(4 sets total)
15 Air Squats (4 sets total)
PVC pipe: laying down on back, bring pvc overhead to mat. right side will touch mat, left side won't (4 sets total)
Curls @ 5 lbs. each hand. Palms in curl, palms up, lower slowly, (4 sets total)

WOD:
50 x-overs 10 Sit-ups
40 20
30 30
20 40
[U]10 50[/U]
12:50

Tube roller

Norm Swann 02-04-2018 06:39 PM

Re: The Barn
 
1-22-18 Dr. Konya MRI ordered
1-23-18 Didn't feel like working out
1-24 to 27-18 Bad Flu
1-25-18 MRI, left shoulder
1-28 to 31-18 Hospital w/pneumonia

Norm Swann 02-15-2018 02:17 PM

Re: The Barn
 
2-15-18
WU: Arm Leg Swings, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,
15 Air Squats, 15 KB swings @ 20 lbs., 50 SU, 25 x-overs, 50 Alt. footstep, 25 DU

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up (1 set total) @ 90 degrees
3 set, 15 each w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral
15 Reverse Hyper @ 100 lbs.(1 set total)
PVC pipe: laying down on back, bring pvc overhead to mat. right side will touch mat, left side won't (1 set total)
Curls @ 5 lbs. each hand. Palms in curl, palms up, lower slowly, (1 set total)

Tube Roller

2-13-18 Consult w/surgeon: Partial tear of left rotator cuff. Will try to put off surgery until July.

Norm Swann 02-18-2018 02:48 PM

Re: The Barn
 
2-18-18 Walk w/Sandy 2.68 miles in 44:03

Later:1:01:19
WU: Arm Leg Swings, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,
15 Air Squats(2 sets total), 15 KB swings @ 20 lbs. (2 sets total), 50 SU, 25 x-overs, 50 Alt. footstep, 25 DU

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up (2 sets total) @ 90 degrees
3 set, 15 each w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral
15 Reverse Hyper @ 100 lbs.(2 sets total)
PVC pipe: laying down on back, bring pvc overhead to mat. right side will touch mat, left side won't (2 sets total)
Curls @ 5 lbs. each hand. Palms in curl, palms up, lower slowly, (2 sets total)

Norm Swann 02-24-2018 02:40 PM

Re: The Barn
 
Mill: All green, Yellow and 2 pink routes

Norm Swann 03-09-2018 06:39 PM

Re: The Barn
 
Thursday: All yellow and pink except 1 of each

Tuesday: Yellow and pink; unable to complete several

Norm Swann 03-11-2018 01:40 PM

Re: The Barn
 
Sat. Climb at CRG

Sun. Hike at Nelson Ledges w/Sandy

Norm Swann 03-16-2018 03:48 AM

Re: The Barn
 
Tues. Mill: all pinks and yellows, 2 purple

Thurs. Hike Beach City w/Pat

Fri. Last day of work

Norm Swann 03-19-2018 02:54 PM

Re: The Barn
 
Sat.: Mill, Yellows, Pinks and 3 Purple
Mon.: YSU, 3 top ropes at 53' each, bouldering

Norm Swann 03-20-2018 04:25 PM

Re: The Barn
 
Tues. Mill: All Yellow, Pink, 3 purple

Norm Swann 03-25-2018 04:36 AM

Re: The Barn
 
Sat: Climb at Mill w/Glenn, Joi, Robert, Ken

Norm Swann 03-30-2018 08:00 AM

Re: The Barn
 
Thurs: Mill w/Tim & Pat
All yellows, pinks & 4 purples

Norm Swann 04-06-2018 04:14 AM

Re: The Barn
 
Sat: All yellows, pinks & 4 purples, worked several others

Tues:All yellows, pinks & 5 purples

Thurs: All yellows, pinks & 6 purples, worked 1 more

Norm Swann 04-10-2018 02:57 PM

Re: The Barn
 
Tues:All yellows, pinks & 8 purples

Norm Swann 04-12-2018 06:04 PM

Re: The Barn
 
Thurs @ Mill:All yellows, pinks & 10 purples

Norm Swann 04-13-2018 12:41 PM

Re: The Barn
 
Friday: Whips w/Rick, Ken and Don: great day
Hinckley Crack climbs and painted bolts on Island

Norm Swann 04-16-2018 03:16 PM

Re: The Barn
 
Sat.: Adopt-a-Crag Beach City, rolled/carried tires up a hill, a lot of hiking.

Mon@ Mill:All yellows, pinks & 11 purples

Norm Swann 04-18-2018 03:09 PM

Re: The Barn
 
Wed@ Mill:All yellows, pinks & 12 purples

Norm Swann 04-22-2018 10:34 AM

Re: The Barn
 
Fri: NRG, Bubba City, Beer Wall

Gilded Otter 5.7 redpoint
Micro Brew 5.5 TR
St. Pauli Girl 5.10b redpoint
Delirium Tremors 5.11a redpoint
My Sister Makes Cluster Bombs 5.11c blackpoint
Near Beer 5.6 redpoint

Got sick , sore throat, cough; went home next morning.

Norm Swann 04-29-2018 08:46 AM

Re: The Barn
 
Thurs: work at Logtown

Sat: Mill

Norm Swann 05-01-2018 06:32 PM

Re: The Barn
 
Monday: Hinkley w/Rick, Ken and Mike Wright

Tuesday: Logtown w/Pat, Nahomi and Mike/replace 3 bolts and add anchor chains to 1 route/ climb 5 routes afterwards.

Norm Swann 05-04-2018 02:40 PM

Re: The Barn
 
Wed. Mill: tried several of the new blue, sent several purple

Fri. Mill: got 2 of the new blue, tried 2 other blues, got all the new purple and pink

Norm Swann 05-08-2018 03:16 PM

Re: The Barn
 
Monday: chainsaw work at Logtown

Tuesday: Mill
worked on 3 blue, got most of the purple, got all the pink and yellow

Norm Swann 05-09-2018 03:49 PM

Re: The Barn
 
Wed. Hinkley w/Rick, Ken & Don: Crack Routes + 3 Snoopy routes. 9 total

Norm Swann 05-12-2018 12:09 PM

Re: The Barn
 
Thurs: Mill
5 blue routes
most purple
all pink and yellow

Fri:
Logtown:
Unknown 5.7
Beam me up Scotty 5.9
Try to TR unknown to the right of Scotty; unable to make the move
Covalent Bonding 5.10a (more like 5.10d)
Footloose and Finger Free 5.9 (more like 5.10c)

Sat: Mill
6 blues
try 2 white
try 2 orange
a few yellow and pink

Norm Swann 05-15-2018 06:31 AM

Re: The Barn
 
Monday: Mill
1 White
Worked on another White
1 Orange
Blackpoint on another Orange(too late in the day)
6 Blue, Blackpoints on 1 Blue
All Purple, Pink(except 1-forgot it)and Yellow

Norm Swann 05-18-2018 02:21 AM

Re: The Barn
 
Wed: Mill
Repeated 1 White
Worked on another White
2 Orange
7 Blue
All Purple, Pink and Yellow

Thursday: Logtown
Drill concrete-hopefully it will break Sat.
Clean routes left of Beam me up Scotty

Friday: Bike to work w/Sandy

Norm Swann 05-21-2018 06:38 PM

Re: The Barn
 
Sat: Adopt-a-Crag at Logtown

Mon: Mill: Warm-up on a few yellows and pinks
worked 3 whites
1 orange, worked 2 more
3 blues, black pointed 4 others
all purples

Norm Swann 05-24-2018 02:00 PM

Re: The Barn
 
Wed: Beach City. Install 2 Top Rope Anchor stations
Clean routes with brush and leaf blower

Thurs: Hinckley w/ Rick, Ken and Kevin-Hinkley crack routes. Worst conditions this year


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