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

Norm Swann 11-07-2019 01:30 PM

Re: The Barn
 
11/5/19
Arm/Leg Swings
SU 46-62-24-90
DU 3-2-5-6-3
Situps 50
Push ups 10
Dips 5-5-5
4 Wrist Rolls @ 10 lbs.
10 rows, 5 w/ false grip
Pull ups 5-5-5
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5-5 sec. false grip hang
15 Reverse Hyper @ 80 lbs.

1 lap across climbing wall starting L-R

Norm Swann 11-07-2019 01:34 PM

Re: The Barn
 
11/7/19
Arm/Leg Swings
SU 100-52-51
DU 1-1-2-2-1-1-2-2
Situps 50
Push ups 10
Dips 6-6-6
4 Wrist Rolls @ 10 lbs.
10 rows, 8 w/ false grip
Pull ups 6-6-6
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5-5 sec. false grip hang
15 Reverse Hyper @ 80 lbs.

1 lap across climbing wall starting L-R
1 lap across climbing wall starting R-L
2-1/2 lap crack board, feet on top

Norm Swann 11-08-2019 12:29 PM

Re: The Barn
 
11/8/19
Arm/Leg Swings
SU 85-83-82
DU 1-2-1-2-1
Situps 50
Push ups 10
Dips 6-6-6
4 Wrist Rolls @ 10 lbs.
10 rows, 8 w/ false grip
Pull ups 6-6-6
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 80 lbs.

1 lap across climbing wall starting L-R
1 lap across climbing wall starting R-L
(2): 1/2 lap crack board, feet on top

Norm Swann 11-11-2019 08:07 PM

Re: The Barn
 
11/10/19
Arm/Leg Swings
SU 34-68-47-74
DU 1-2-5-7-7
Situps 50
Push ups 12
Dips 7-7-7
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 7-7-7
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 80 lbs.

1 lap across climbing wall starting L-R
1 lap across climbing wall starting R-L
(2): 1/2 lap crack board, feet on top

Norm Swann 11-11-2019 08:10 PM

Re: The Barn
 
11/11/19
Arm/Leg Swings
SU 62-72-28-30
DU 2-4-6-1-1-5-8
Situps 50
Push ups 12
Dips 9-8-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 9-8-8
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R
1 lap across climbing wall starting R-L
(2): 1/2 lap crack board, feet on top

Norm Swann 11-14-2019 07:12 PM

Re: The Barn
 
Climb in The Barn w/Kevin

Norm Swann 11-17-2019 09:31 AM

Re: The Barn
 
11/15/19
Arm/Leg Swings
SU 32-73-76-100
DU 1-2-7-5-5-7
Situps 50
Push ups 12
Dips 9-8-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 9-8-8
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R
Start of boulder routes, got all but 1
(2): 1/2 lap crack board, feet on top

Norm Swann 11-17-2019 09:35 AM

Re: The Barn
 
11/16/19
Climb in barn, do boulder routes as high as I felt comfortable; jumped off a couple times at the halfway mark, still favoring left leg.

(2): 1/2 lap crack board, feet on top, was able to make turn on 2nd 1/2 lap.

Norm Swann 11-18-2019 10:42 AM

Re: The Barn
 
11/18/19
Arm/Leg Swings
SU 55-100-62-54
DU 2-3-2-3-4-2-5-6=27
Situps 50
Push ups 15
Dips 10-9-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-9
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R
1 lap across climbing wall starting R-L
(2): 1/2 lap crack board, feet on top

Norm Swann 11-22-2019 10:12 AM

Re: The Barn
 
11/19/19 Climb at Beach City w/ Ken
11/20/19 Work at Beaver Creek w/Tom
11/21/19 Climb at The Barn w/Kevin
11/22/19
Arm/Leg Swings
SU 81-19-73-52
DU 2-6-2-7-8-4=29
Situps 50
Push ups 15
Dips 10-9-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-9
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

(1): 1/2 lap crack board, feet on top
(1): lap crack board, feet on top


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