Re: The Barn
 

7/24/10 - 7/30/10

Seven days of climbing in Colorado with Tim, Rick and Kerry. Great times and good exercise. Climbed mostly at Animal World in Boulder Canyon. Great routes; the crossfit training is paying off.

7/31/10 - 8/6/10

Hiking with Sandy in Rocky Mountain National Park.
Sunday; Chasm Lake 8.4 miles
Tuesday; Lumpy Ridge 11 miles. Helped an injured hiker down to parking lot.
Thursday; Bear Lake, Nyphm Lake, Dream Lake, Emerald Lake, Lake Haiyaha, Alberta Falls 9 miles
Friday;Cub Lake, The Pool, Fern Lake Falls, Fern Lake, Odessa Lake, 10.6 miles

GREAT 2 WEEKS IN COLORADO!!!!!!:)

I will try to post a few pics later.

Re: The Barn
 

8/8/10
1100
Climbing Wall; see 6/21/10
2 sets
Incomplete: Blue, Blue/Yellow,Red

8/9/10
1000
Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode
50 Situps, 2nd=25 wheel, 3rd=15 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
12 Tricep Bar Extensions @ 25lb
12 [I]Rev[/I] Wrist Curls @ 10
3 Forearm Rolls @ 12.5lb
3 sets
Note: Weak when doing dips;2,3,2 instead of 4,4,5!!! The rest of the workout went well.

Tabata Treadmill:
12% Grade, [B]6.5 Speed[/B]

80 degrees

Re: The Barn
 

That's a lot of hiking! Almost 40 miles. All the hikes you did are beautiful too.

Re: The Barn
 

1000

Warmup (see 8/9/10) still weak with the dips

Annie are you ok (see 6/24/10)
6:30

80 degrees

Re: The Barn
 

[QUOTE=Norm Swann;795948]:welcome:

Starting this Thread to track my workouts. My goal is general fitness and to improve my Rock Climbing ability. I retired in August 2009 and am going through the house renovation phase of retirement. Probably another year to go until the house is back in shape. For the first time in many years, I now have the time to workout on a daily basis, to try and get me back in shape.

The Barn is a 30' x 40' building with a climbing wall and some basic Crossfit equipment. I will add more equipment as time goes on; until then will improvise with what I have.

I would like to thank Tim Babcock for introducing me to Crossfit.[/QUOTE]

I notice! rock climbing is a very effective way of conditioning.

Re: The Barn
 

0900

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
Note: didn't get first full lap on Chimney; should have warmed up more.


Christine modified:see 6/12/10
reset timer to zero by mistake; estimated 6:20

80 degrees and very humid

Re: The Barn
 

8/12/10 1000
Warmup (see 8/9/10) able to do dips

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.

MINUTE TASK (HOLD)
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) (15 sec.)
80 degrees

Today 0900
Warmup (see 8/9/10) minus the 1st set situps and all jumproping.

WOD: Annie(modified)
50-40-30-20-10 sit-ups,alternating with:
100 each single unders, alt. footstep, jump3 explode(1 minute),single unders, alt. footsteps
12:50
80 degrees

Re: The Barn
 

1000

5 Dyno
5 Blue
5 Yellow
5 Red Route
Incomplete: Blue

80 degrees

Re: The Barn
 

1230

Warmup (see 8/9/10)

WOD: modified

3 sets of:
30 Wallball @ 15 lbs.
30 Squat snatches @ 20 lb.
24:43

80 degrees

Re: The Barn
 

1400

Warmup (see 8/9/10) minus last set of jumprope

WOD:
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
Started @ my driveway. Ended right before Frantz's mailbox. Jogged most of the way back.

80 degrees

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

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

Re: The Barn
 

1000

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

80 Degrees

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

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.

Re: The Barn
 

1000

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

72 degrees

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

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

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

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

Re: The Barn
 

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

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

Re: The Barn
 

1030

Warmup: see 8/31/10

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

80 degrees

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

Re: The Barn
 

1000

Met Rick @ Hinckley.
Banana Routes

Walk around the lake.

68 degrees

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

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

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

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

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

Re: The Barn
 

Yesterday; rest day; visited family in WV

Today; 1930 75 degrees

Horizontal Crackboard and Chimney
1 lap on Crackboard; 8' one way, 16' total with feet on top of board
1 Chimney to top-didn't complete any-wore wrong shorts
3 sets; last set with toes jammed in crack-several falls

WOD from yesterday, 5 rounds for time;
1/4 mile run
15 plank jumps, 18" plank
20 wall ball, 15 lb. ball
27:16

Re: The Barn
 

1930 75 degrees

5 sets of each of the following climbs:
Dynos 4C (Complete) 1IC (Incomplete)
Blue 5 IC
Yellow 3C 2IC
Misc. 5C
Red, Red/Blk 4C 1IC
Total of 25 attempts

8 Burpees
12 Wrist pronators
5 assisted handstand pushups
4 dips

Re: The Barn
 

1000 70 degrees

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode-7 double unders in row(I've done 12).
50 Situps, 2nd=25 wheel, 3rd=20 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
[B]5 Handstand push-ups (assisted)[/B]did not do because of WOD
[B]8 Burpees[/B]
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ 15lb.
3 sets

WOD, modified. 5 rounds of:
Deadlift, 3 reps.
Max rep assisted Handstand pushups
110-10,110-10,110-7, 110-7, 110-7.
Total 550 lbs. and 41 assisted handstand pushups

Re: The Barn
 

9/20 & 9/21

Climbed at "The Other Place", Meadow, NRG w/ Rick and Kerry. New area for us-excellent climbing.

9/22 rest day

Re: The Barn
 

Looking great Norm. What drove me to read your log was the place you train, "the barn" I built a similar shed with my father very similar to yours and its great! Everything I need and what I don't have I build or try and buy cheap.

Keep up the good work, I'll be following your log!

Re: The Barn
 

Dan, Thanks for the positive comments.

1500 80 degrees
Yesterdays WOD modified, for time;
25 walking lunge
20 pullups
50 box jumps, [B]18"[/B]
20 double unders
25 rock ring dips, 15 dips plus 10 dip jumps
20 knees to elbows
30 kettlebell swings, [B]20lb.[/B]
30 situps
20 hang squat cleans, [B]40 lb. barbell[/B]
25 back extensions
30 wall ball, [B]15 lb.[/B]
[B]Subsitute[/B]; 3 rope climb ascents for 45 towel pullups(1 pullup for every feet of rope climb; 15' standard rope x 3 = 45)
41:49

Later; bike 11.7 miles

Re: The Barn
 

1930 80 degrees

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode-10 double unders in row, then 6.
50 Situps, 2nd=25 wheel, 3rd=[B]25[/B] bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
5 Handstand push-ups (assisted)
8 Burpees
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ 15lb.
3 sets

Yesterdays WOD;
Shoulder Press 3-3-3-3-3-3-3
40-50-60-65-70-75(2)70(1)-70

Re: The Barn
 

1000 62 degrees

Bike 14.5 miles on Greenway

Re: The Barn
 

1500 70 degrees

Climbing Wall:
4 routes-Vertical Wall
12 routes-Overhanging Wall
3 routes-Overhang
1 route-Arete
Total of 20 routes
2 sets IC=Blue
[B]Finally got Blue/Yellow[/B]:)

Re: The Barn
 

Pics of Poly Box, Paarallette, and Rock rings. I made the poly box and the Parallette.