Re: The Barn
 

Great work recently Norm. You must be seeing great results from all the cycling?

Richard

Re: The Barn
 

Yesterday:
10 routes at Hinckley Crack with Rick

Re: The Barn
 

Monday Yoga Class

Re: The Barn
 

Sunday: Sunshine(6) + O wall (5) w/ Rick. Ground bees by Hinckley Crack tree.
Monday: Yoga
Tuesday: Spray bees, Sandy Ledges (6), Flakes (2) w/ Rick and Kerry

Re: The Barn
 

That's quite a trip report when you have to spray bees...

Tuesday August 20, 2013

Press Clinic with Julie Foucher (see attached link), then three rounds, for time, of 15 STO 95#, 12 pullups.
6:24

[url]http://jtkalnaynovels.wordpress.com/...s-for-sharing/[/url]

Re: The Barn
 

JT- I couldn't get the link to work

WU
50 Singles,20 x-overs,50 alt. footstep, 20 DU
50 Situps,
3 sets 5 Kipping Pull-ups,

3 Forearm Rolls @ 15lb.,

Shoulder Press; 5 reps of: 25-30; 10 reps of 35 1 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 55 1 min. rest in-between
Felt twinge in right side of lower back; stopped immediately.

3 rounds of 10 reps on reverse hyper @ 50 lbs.; back feels a little better.

Re: The Barn
 

Hi Norm,

Whoops...

Try these:
[url]http://jtkalnaynovels.wordpress.com/2013/08/21/dear-crossfit-thanks-for-sharing/[/url]

[url]http://jtkalnaynovels.wordpress.com/2013/08/23/dear-crossfit-the-deadlift-is-not-a-squat/[/url]

Re: The Barn
 

JT: pretty cool and well written articles!

WU
9 Forward Rolls
10 Box Jumps, 20”,
25 Wall Ball Sit-ups: basketball @ 4’ from wall
1 lap lunges
20 Sit-ups

Shoulder Press; 5 reps of: 25-30; 10 reps of 35 1 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 60 1 min. rest in-between

WOD: 3 rounds for time of:
Run 300m
15 WB shots, basketball
10 push-ups
7 pull-ups
9:29 compare to 10:21(5/22/13)

3 rounds of 15 reps on reverse hyper; 50 lbs.

Re: The Barn
 

Saturday: Hinckley w/ Rick, Tim, Robert, Nahomi, Ken, Kel, George
2-Snoopy
3-Arete
1-Patagonia
9-Hickley Crack area
15 Total

Re: The Barn
 

WU: Roller, 10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 5 pull-ups(strict), 3 sets 15 sit-ups

Shoulder Press; 5 reps of: 25-30; 10 reps of 35 1 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 60 1 min. rest in-between

AMRAP in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
7 + (5 + 10 + 10) compare to 5 +(5+10+1) on 5/31/13

3 sets of 15 reps on reverse hyper @ 50 lbs.

Re: The Barn
 

Roller
Arm and leg swings
Run 800m 4:06 compare to 4:05 on 6/16/13
3 sets of 15 sit-ups

Shoulder Press; 5 reps of: 25-30; 10 reps of 35 1 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 50-55; 10 reps of 60 1 min. rest in-between

WOD: 3 rounds for time of:
4 Burpee Ring Dips
10 Box Jumps, 20"
12 DU
15 Air Squats
2:34-2:20-2:55 Total 7:49
(Compare to 6/16/13 3:19-3:43-4:49 Total 10:55)

3 rounds of:
15 reps on reverse hyper @ 50 lbs.

Re: The Barn
 

Tuesday: Hinckley w/ Rick, Kerry
4-Bananna
7-Hickley Crack area
11 Total

I think we got the bees this time.

Re: The Barn
 

Tuesday-Red with Rick
Drive by Crag
2-5 star 10d
11a & 11b slab

Wed.
8 routes on Tectonic and Johnny Walls

Thurs.
5.10c
5.11b TR w/falls-*** kicker

Another great trip to the Red!

Re: The Barn
 

Tuesday: Hinckley w/ Rick, Kerry
3-Sally and Don (regular) got it clean on third try
7-Hinckley Crack area
10 Total

Re: The Barn
 

Red
Tuesday: Zoo
Wednesday: Stadium: took a 30' fall on Tug-o-War. Sprained right ankle. Should be ok in a few days.

Re: The Barn
 

Sorry to hear about your ankle. A 30 footer is a pretty good whipper. Did you hit on the wall at the end of your fall? I hope it gets better quickly.

Re: The Barn
 

Tim: Hit wall with both feet, but right foot took the worst of it. Then I rolled over with my back against the wall. It swelled a little but I soaked it in the creek before walking out + took 2 Advil, then 2 more about 4 hours later + the usual fish oil. Rick and Kerry also parted with some of their beer ice! Very little swelling after all that.

Going down stairs is the hardest, but both feet are feeling some better tonight.

Sounds like you had a great trip!

Re: The Barn
 

Sorry to hear about the sprained ankle norm. But I'm glad you hit your feet and not your head. A 30 footer can be big medicine. Beer ice? What is this beer ice of which you speak?

Re: The Barn
 

Tuesday, Dec. 3: Climb in The Barn with Nick
Tuesday, Dec. 10 Climb in The Barn
Thursday, Dec. 12 Climb in the Barn with Nick, Robert and Nahomi

Re: The Barn
 

Tuesday, Dec. 17 Climb in the Barn with Nick, Robert and Nahomi

Re: The Barn
 

Dec 24 with Andrew and Jennifer

7 rounds for time of:

7 Burpees
7 Sit-ups
7 Toes to Beam
7 Push-ups
7 Air Squats
7 sec. chin over beam hold
7 up and backs(about 30')
26:21

Great working out with my son and his wife!

Re: The Barn
 

Nice WOD Norm!

And yes getting in the work with family is most excellent.

Re: The Barn
 

Thanks JT!

Climb at The Barn: 14 routes

Re: The Barn
 

WU: Arm and leg swings
50 Singles
25 Situps
8 Kipping pullups
3 Forearm rolls
10 Wrist pronators

10 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 25-30; 10 reps of 30 1 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 60 1 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
4 Burpee Ring Dips
10 Box Jumps, 20"
12 DU
15 Air Squats 9:45 Compare to 8/13/13(7:49) and 6/16/13(10:55)

Roller

Re: The Barn
 

WU: Arm and leg swings
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
30 Situps
5 Dips
2 Wall climbs

10 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 25-30; 10 reps of 30 1 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 60 1 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: AMRAP IN 10 mins. of:
5 Pullups
10 Pushups
15 Air Squats 6+(10+7) Compare to 7+(5+10+10) on 8/28/13
and 5+(5+10+1) on 5/31/13

Roller

Re: The Barn
 

It's good to see you back at it! I hope you have a good year training. Stay healthy!

Re: The Barn
 

Thanks Tim.

Climb at The Barn: 16 routes

Re: The Barn
 

WU: Arm and leg swings
20 Situps
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
3 Wall climbs
10 KBS @ 20 lbs.

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 25-30; 10 reps of 30 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 60 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
4 Ring Dips
8 Man on Fire Burpees
16 Situps
Run 300m (treadmill) 13:09
Compare to 6/25/13 11:55

Roller

Re: The Barn
 

That reverse hyper is a device fashioned in hades...

Re: The Barn
 

The reverse hyper helps keep my back out of hades :smiley_ev

Jt, have you considered the Cleveland Hiking Club for help with your Peru training? I saw Kel at the CRG on Sat. He hikes a lot with them; he made it sound intense (steep hills, mud, creeks etc.)

Re: The Barn
 

1/12/14 CRG with Robert

Re: The Barn
 

WU: Arm and leg swings
25 Situps
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
3 Wall climbs
10 KBS @ 20 lbs.
25 Situps

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 50-65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of: (Treadmill broke again-had to change WOD)
25 Situps
20 DU
15 WBS w/basketball
10 Pushups
5 Pullups (2:51-3:21-3:52) Total: 10:05

Roller

Re: The Barn
 

WU: Arm and leg swings
10 Wrist Pronators
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
15 WBS @ 4 lbs.
15 KBS @ 20 lbs.
10 Wrist Pronators

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 50-65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: For time:
30 Situps, 25 DU, 5 Dips
25 Situps, 20 DU, 4 Dips
20 Situps, 15 DU, 3 Dips
15 Situps, 10 DU, 2 Dips
10 Situps, 5 DU, 1 Dips 11:25

Roller

Re: The Barn
 

Thursday: Hot Yoga, 1 hour

Today:
WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
40 Situps
15 WBS @ 4 lbs.
15 KBS @ 20 lbs.
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 50-65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
17 Air squats
7 T-2-B
5 Ring Dips
3 Wall Climbs 12:01

15 reps on reverse hyper @ 50 lbs., Roller

Re: The Barn
 

CRG with Robert and Nahomi

Re: The Barn
 

The Barn with Robert and Nahomi

Re: The Barn
 

Friday: Mobility work

Re: The Barn
 

WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
15 4lb. ball throw Situps
15 WBS @ 4 lbs.
15 KBS @ 20 lbs.
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 55-60; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
20 Sit-ups
17 DU
12 Pullups
7 Pushups
5 Burpees (Hit the wrong button, not sure of time.)

Mobility: focus on right elbow
______

Re: The Barn
 

Saturday:

CRG with Robert and Nahomi and Ken

Re: The Barn
 

WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
15 4lb. ball throw Situps
15 WBS @ 4 lbs.
15 KBS @ 20 lbs.
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 55-60; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
20 Sit-ups
17 DU
12 Pullups
7 Pushups
5 Burpees 2:51-3:38-3:31 10:00

Mobility: focus on adductors and glutes