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

Tim Babcock 08-29-2010 11:59 AM

Re: The Barn
 
You are making some awesome progress, Norm. You should have a really good autumn. Keep up the good work.

Norm Swann 08-31-2010 05:50 PM

Re: The Barn
 
1900

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode-5 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)
5 Burpees
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ [B]15lb.[/B]
3 sets

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

90 degrees

Norm Swann 09-02-2010 09:24 AM

Re: The Barn
 
1030

Warmup: see 8/31/10

WOD: Split Jerk
20-50-60-70-80-85-90(failed)

80 degrees

Norm Swann 09-07-2010 02:21 PM

Re: The Barn
 
Visited my son over Labor Day weekend-missed 4 days of working out and gained 5 lbs.

Back to the workouts;

1600

Warmup: see 8/31/10

WOD modified: 5 rounds for time
25 Rock Ring Rows
10 Front Squat @ 20 lb. These are very ackward for me.
15 Sit-ups
12 Box jumps @ 18"
15:09

80 degreees

Norm Swann 09-08-2010 01:30 PM

Re: The Barn
 
1000

Met Rick @ Hinckley.
Banana Routes

Walk around the lake.

68 degrees

Norm Swann 09-09-2010 02:31 PM

Re: The Barn
 
1600

Warmup: see 8/31/10

WOD modified;
21-15-9
Thrusters; started @ 40 lbs., went to 30 lbs. during first set
Pull-ups
9:40

72 degrees

Norm Swann 09-10-2010 07:30 AM

Re: The Barn
 
0900 70 degrees

WOD: modified
3 sets for time:
1/2 mile run
10 reps each arm of Kettlebell cleans @ 20lb.
10 Burpees
24:55

Norm Swann 09-11-2010 02:56 PM

Re: The Barn
 
1600 70 degrees

Climbing Wall:
7 routes-Vertical Wall
9 routes-Overhanging Wall; 4 were incomplete
3 routes-Overhang
1 route-Arete
Total of 20 routes
3 sets IC=Blue, Blue/Yellow

Norm Swann 09-12-2010 07:28 PM

Re: The Barn
 
1930 78 degrees

Warmup: see 8/31/10 (minus burpees and handstand pushups)

WOD from yesterday modified: Seven
7 rounds for time:
7 assisted handstand pushups
7 Thrusters @ 40 lb.
7 Rock ring knees to elbows
7 deadlift @ 75 lbs.
7 burpees
7 kettlebell swings @ 20 lbs.
7 Rock ring pullups
47:33

Norm Swann 09-14-2010 06:17 PM

Re: The Barn
 
9/13/10 Rest Day

9/14/10 1900 78 degrees
Warmup: see 8/31/10

WOD modified; 5 rounds of
7 Inverted lowers off rock rings
10 Rock Ring pushups


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