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

Norm Swann 01-18-2015 07:58 PM

Re: The Barn
 
The Barn: Boulder 16/16 3 falls
Back felt ok.

Norm Swann 01-20-2015 02:20 PM

Re: The Barn
 
WU: Arm and leg swings
10 Wrist pronators @ 2.5 lbs.
30 Situps
3 wrist rolls @ 15 lbs
50 SU/25 x-over/50 alt footstep/25 DU
30 Situps

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 75; 10 reps of 85 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD: 3 rounds for time of:
15 Wall Balls @ 10' target; 10 lb ball
10 C-2-B
5 Ring dips 9:34

Norm Swann 01-21-2015 07:35 PM

Re: The Barn
 
Hot Yoga, then:

100 SU/25 x-over/50 alt footstep/25 DU
10 MU, did 2 in a row twice
The 4 MU to do 10 dips
10 pushups
5 C-2-B, 10 pushups, 15 Air Squats
Roller
Shoulder band stretches

Norm Swann 01-22-2015 09:28 AM

Re: The Barn
 
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/50 alt footstep
10 wrist rolls @ 15 lbs.
5 Wall Climbs

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 75; 10 reps of 85 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD:

50 Situps-10 DU
40 SU- 20 DU
30 SU- 30 DU
20 SU- 40 DU
10 SU- 50 DU 12:38 Worked through stomach cramps; I need Ab work

Roller
Shoulder band stretches

Norm Swann 01-24-2015 03:03 PM

Re: The Barn
 
CRG-Boulder w/Tim & Jeff; 3 TR routes with John, Robert & Nahomi

Norm Swann 01-25-2015 10:54 AM

Re: The Barn
 
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
10 wrist rolls @ 15 lbs.
5 HSPU w/AbMat under head (1 kipping)

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 75; 10 reps of 85 1.5 min. rest in-between

WOD:
50 AbMat Situps
25 Wall Ball @ 10 lbs., 10' target
25 Ab Rolls
50 Air Aquats
50 K-2-E
25 KBS @ 35 lbs.
25 AbMat Situps 16:01

15 reps on reverse hyper @ 70 lbs.
Roller
Shoulder band stretches

Norm Swann 01-29-2015 03:09 PM

Re: The Barn
 
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
10 wrist rolls @ 15 lbs.
5 HSPU w/AbMat under head (1 kipping)

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 3 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80; 10 reps of 90 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD:
50 AbMat Situps
25 Wall Ball @ 15 lbs., 9' target
25 Ab Rolls
50 Burpees
50 AbMat Situps
20 pushups
50 AbMat Situps 12:22

15 reps on reverse hyper @ 70 lbs.
Roller
Shoulder band stretches

Norm Swann 01-29-2015 09:23 PM

Re: The Barn
 
1/26/15 Hot Yoga, then: Worked on HSPU and misc exercises
Roller


1/28/15 Hot Yoga, then:
50 SU/25 x-over/50 alt footstep/25 DU
10 MU: 1-2-2-1-1x-1x-1-1-1-1
5 HSPU 1-1x-1x-2k-2k
25 T-2-B
25 K-2-B
100 DU, 1st 47 unbroken
Roller
Shoulder band stretches

Norm Swann 02-01-2015 11:40 AM

Re: The Barn
 
Saturday: CRG-Boulder w/Jeff; 3 TR routes with Robert & Nahomi

Sunday:Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
10 wrist rolls @ 15 lbs.
5 Wall Climbs

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 3 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80; 10 reps of 90 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD:
50 Situps-10 DU
40 SU- 20 DU
30 SU- 30 DU
20 SU- 40 DU
10 SU- 50 DU 11:24 Compare to 1/22/15 12:38

Shoulder band stretches
Roller

Norm Swann 02-03-2015 11:27 AM

Re: The Barn
 
2/3/15 Hot Yoga, then: Worked on HSPU; 1 regular, 1-2-2-3-1-1 kipping w/3/4" foam, 1-1 kipping w/1.5" foam. 10 KBS @ 54lbs., 10 k-2-b, 10 t-2-b, 10 c-2-b pullups, 100 DU (44 unbroken), Shoulder stretches, roller

Today: WU =
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
10 wrist rolls @ 15 lbs.
10 C-2-B Pullups

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 3 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80; 10 reps of 90 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD:For Time:
25 Burpees
50 AbMat Situps
25 HR pushups
25 AbWheel
10 Dips
10 K-2-E
10 T-2-B 11:46

Shoulder band stretches
Roller


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