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

Norm Swann 04-15-2012 01:25 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hip

WU #8:
BOSU A
5 Bouldering Routes 5/5

Skill #1: MU=47 total for month
Skill #3: =28 total +15 WOD=43 total for month

WOD:For time of:
25 HSPU, [B]15[/B] 5-2-2-2-2-1-1
50 T-2-B, [B]25[/B] 15-10
RUN 800m
75 Push Press 75 lbs., [B]35[/B] 10-10-8-7
150 DU, [B]50[/B] Broke Jump Rope, glad I had a spare. 10-20-18-2
19:39

15 min. Stretching

Norm Swann 04-20-2012 09:17 PM

Re: The Barn
 
Red River Climbing Trip

4/17/12
Pendergrass-Murray Audie 5.8 Top rope
The Shire Miranda Rayne 5.9 Redpoint
Rick, Kerry
North 40 Amarillo Sunset 5.11b Falls ***** Great route

The Shire K.S.B. 5.10d 1 Fall

Rival Wall Monobrow 5.10a Onsight
Rorschach Inkblot Test 5.8 Onsight

4/18/12
Pendergrass-Murray DaVinci’s Left Ear 5.10b Onsight
Gallery Crude Awakening 5.10b 1 Fall
Rick, Kerry Random Percision 5.11b Onsight ****
27 Years of Climbing 5.8- Toprope


4/19/12
Pendergrass-Murray Oompa 5.10a Onsight
Chocolate Factory Loompa 5.10c 1 Fall *****
Rick, Kerry One Side Makes You Taller 5.11a 1 Fall
Chocolate River 5.9 Onsight
Augustus Gloop 5.9 Onsight
Sugar Rush 5.10a Onsight

Norm Swann 04-24-2012 02:26 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hip

WU #9: Rock Rings 10 minute Sequence
The sequence consists of 10 tasks, 1 performed at the start of each minute, with the remaining time for rest until the start of the next minute.
1: 3 pull-ups (Jugs)
2: 10 sec. bent arm hang (Medium)
15 sec. dead hang (Small)
3: 2 offset pull-ups (Large/small)
2 offset pull-ups (Reverse)
4: 20 sec. L hang (Large)
5: 5 pull-ups (Medium)
6: 20 sec. bent arm hang (Small)
7: 15 sec. L hang (Medium)
15 sec. dead hang (Medium)
8: 10 sec. offset hang (Medium/Small)
10 sec. offset hang (Reverse)
9: 20 sec. L hang (Large)
10: 5 pull-ups (Medium)
dead hang to failure (Small) (30 sec.)

Skill #1: MU=47 total for month
Skill #3: HSPU=43 total + 5 Skill=48 total for month

WOD: "Klepto" 4 rounds for time of: I did [B]3[/B] rounds
27 Box Jumps, 24"
20 Burpees
11 Squat Cleans, 145 lbs., [B]85 lbs.[/B] 26:50

15 min. Stretching

Norm Swann 04-25-2012 03:25 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hip

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 
5 Handstand push-ups
10 front squat, 65 lb.
15 Kipping Pull-ups 
3 Forearm Rolls @ 15lb.
20 one-legged squat 6/20
5 bouldering routes
 3/5


Skill #1: MU=47 total for month
Skill #3: HSPU=48 total + 5 WU=53 total for month

WOD: For time:
Run 800m
10 rounds of couplet:[B] 5 rounds[/B]
10 pull-ups
10 ring dips
Run 800m 26:05

15 min. Stretching

Norm Swann 04-26-2012 02:11 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls , 10 Box Jumps, 24”,
25 Wall Ball Sit-ups: 4 lb. ball @ 4’ from wall
1 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1’s),
10 Kettlebell swings, 1.5 pood, 10 dips, 5 bouldering routes 4/5

Skill #1: MU=47 total + 5 Skill = 52 total for month
Skill #3: HSPU=53 total for month

WOD: Clean & Jerk 1-1-1-1-1-1-1
75-85-95-105-115-120-120 [B]PR[/B]

15 min. Stretching

Norm Swann 04-27-2012 01:50 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches
1/2 lap Inch Worm, 20 Air Squats
5 Wall Climbs , 10 push press, 65lb.
10 Deadlift, 115 lb. , 10 bench Press, 115 lb.
5 bouldering routes 4/5

Skill #1: MU= 52 total for month
Skill #3: HSPU=53 total + 18 WOD = 71 total for month

WOD: "Diane" 21-15-9 [B]I tried 15-9-5[/B]
225 lb. Deadlift, [B]190lb.[/B]
HSPU [B]Did 15-2-1[/B] 16:47 couldn't do anymore HSPU
Compare to: 4/2/12 11-7-5 11:42
Compare to: 9/26/11 155lbs., shoulder and push press instead of HSPU

15 min. Stretching

Norm Swann 04-29-2012 03:18 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 bouldering routes 3/5

Skill #1: MU= 52 total + 20 WOD =72 total for month
Skill #3: HSPU= 71 total for month

WOD: 5 rounds for time of:
Run 800m
9 MU, I did [B]4[/B] 37:55

15 min. Stretching

Norm Swann 04-30-2012 01:21 PM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #5: 1 round of:
10 each, arm/leg stretches, 25 wheel Sit-ups
10 Wall Ball @22lb, 10 Chest to Bar Pull-ups
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 OHS, 65 lb., 5 bouldering routes 5/5

Skill #1: MU=72 total for month
Skill #3: HSPU= 71 total + 5 Skill = 76 total for month 5 kipping in a row

WOD: Back Squat 5-5-5-5-5 115-125-135-145-155 [B]PR[/B]

15 min. Stretching

Norm Swann 05-04-2012 10:49 AM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25*bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 5/5

Skill #1: MU=5 total for month 1-2-2
Skill #3: HSPU= 0 total for month

WOD: "The Chief" Max rounds in 3 mins. of:
3 reps. of 135lb. Power Clean [B]95 lbs.[/B]
6 push-ups
9 squats
Rest 1 min. Repeat for a total of 5 cycles.
3 + 2 Cleans, 3 + 4 push-ups, 4, 4, 4 + 3 cleans

15 min. Stretching

Norm Swann 05-05-2012 10:02 AM

Re: The Barn
 
Roller- clfs, quads, back/shoulders, hips

WU #7:
9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows, 10 jerk, 75lb.
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes 5/5

Skill #1: MU=5 total for month 1-2-2
Skill#2: ?RM; Snatch 1RM: 75-85-95-105F-105-105F -105F [B] PR[/B]
Skill #3: HSPU= 0 total for month

WOD: 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
C-2-B pull-ups
30" Box Jumps
Bench sit-ups 18:39

15 min. Stretching


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