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

Norm Swann 08-19-2010 02:28 PM

Re: The Barn
 
8/18/10 Rest Day

8/19/10 0900

Warmup (see 8/9/10) [B]Did several double unders once, did two double unders in a row once.[/B]

Did several assisted handstand pushups
Practiced Muscle ups-not even close
10 kettlebell swings

Rock Rings 10 minute Sequence (see 8/13/10)
2 sets

Norm Swann 08-20-2010 09:06 AM

Re: The Barn
 
1015

Warmup (see 8/9/10) Did several double unders once, did two double unders in a row once.

WOD modified:
5 rounds for time:
10 Towel pullups; alternate to rope climb
4 Rock ring dips
30 Air Squats
17:55

80 degrees

Norm Swann 08-21-2010 09:28 AM

Re: The Barn
 
1000

Climbing Wall; see 6/21/10
3 sets
Incomplete: Blue, Blue/Yellow,Red

80 Degrees

Norm Swann 08-22-2010 04:47 PM

Re: The Barn
 
1530

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode-3 double unders in row, then four.
50 Situps, 2nd=25 wheel, 3rd=[B]20[/B] bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
[B]5 Handstand push-ups (assisted)[/B]
12 Tricep Bar Extensions @ [B]30[/B]lb
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ [B]13.75lb[/B]
3 sets

Tabata Treadmill:
12% Grade, 6.5 Speed

80 degrees

Norm Swann 08-23-2010 12:59 PM

Re: The Barn
 
1400

Horizontal Crackboard and Chimney
1 lap on Crackboard; 8' one way, 16' total with feet on top of board
1 Chimney to top
3 sets; last set with toes jammed in crack-several falls

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
Started @ my driveway.Jogged back. 0.9 mile one-way;left hamstring tight
Took the bicycle out and measured distance to nearest 1/10 mile.

Note:Right before Frantz's mailbox is 1mile and an estimated 50' one-way (see 8/17/10)

Nice breeze but the black clouds were following me. Thought I was back in Colorado.

Norm Swann 08-24-2010 12:18 PM

Re: The Barn
 
1000

14 Routes off Hinkley Crack tree with Rick.
Rock conditions were good

72 degrees

Norm Swann 08-25-2010 09:10 AM

Re: The Barn
 
1030

Warmup (see 8/22/10) minus dips

WOD modified
Tabata Squat: lowest number of squats per set = 12
Replaced muscle-ups with dips = 17
Total = 204

75 degrees

Norm Swann 08-26-2010 08:07 AM

Re: The Barn
 
0930

Warmup (see 8/22/10) minus assisted handstand pushups

WOD modified
14,12,10,8,6,4,2 Pull-ups alternating with
7,6,5,4,3,2,1 assisted Handstand pushups (example:start w/14 pull-ups then 7 handstand pushups, then 12 pull-ups...)
11:46

72 degrees

Norm Swann 08-27-2010 10:00 AM

Re: The Barn
 
1030
10 sets of each of the following climbs:
Dynos 5C (Complete) 5IC (Incomplete)
Blue 10 IC making progress
Yellow 5C 5IC
Misc. 10C
Regular Red 3C 2IC
Red w/black hold 2C 3IC
Total of 50 attempts

70 degrees

Norm Swann 08-28-2010 09:38 AM

Re: The Barn
 
1030

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode-[B]5[/B] double unders in row.
50 Situps, 2nd=25 wheel, 3rd=20 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
5 Handstand push-ups (assisted)
[B]5 Burpees[/B]
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ 13.75lb
3 sets

Started WOD w/40lbs. got interupted and had to stop.

70 degrees


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