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

Norm Swann 11-21-2011 02:49 PM

Re: The Barn
 
CFYO
WU: arm/leg stretches, JR x 140, lunges w/twist, sit-ups x 40, push-ups x 20, du x 25

Skill: 1RM Squat Snatch: 105

WOD:
"Jackie"
Row 1000m
50 thrusters @ 45 lb.
30 pull-ups Rx 13:10

Norm Swann 11-22-2011 02:52 PM

Re: The Barn
 
CFYO
WU:arm/leg stretches, air sqats x 10, push-ups x 10, pull-ups x 10, grasshoppers x 10

Skill: Incline push-ups(pu), Decline pu, clapping pu, HSPU, planche, HSPU w/parallettes. 1,3,& 10 reps. Got a 45 degree planche, lost my HSPU-will have to work on those again.

WOD:
10 rounds for time:
25 Air squats
7 Power Cleans @ 50% 1RM 75 lbs. Rx 15:32

Norm Swann 11-23-2011 10:45 AM

Re: The Barn
 
CFYO
WU: 10 min. trigger point, arm/leg swings, 15 x air squats, push-ups and pull-ups

Skill: Singles, crossovers, 1 foot variation

WOD: AMRepsAP in 20 minutes w/groups of 4
25% Shoulder Press 1 min. 45lbs.
25% Back Squat 1 min. 65lbs.
25% Deadlift 1 min. 85lbs.
20/14 MB Cleans 1 min. 20lbs.

Team: Thorn amoung Roses
Merissa 312
Candice 309
Ursala 427
Norm 350
Avg. of 349.5

It was fun working out as a team!

Norm Swann 11-28-2011 02:14 PM

Re: The Barn
 
CFYO
WU:10 min. TP, arm/leg stretches, x15 push-ups, air squats and pull-ups, Elbow lunges/ lunges w/twist,

Skill: Deadlift 1RM 260 [B]PR[/B], Compare to 255

WOD
"Annie"
50/40/30/20/10
DU
SU 9:28 [B]PR[/B]
Did first 50 DU in a row [B]PR[/B]
Note: on 5-15-11 strained left calf muscle attempting "Annie"
On 2-17-11 my time was 21:04

Norm Swann 11-30-2011 01:48 PM

Re: The Barn
 
CFYO
WU: TP, arm/leg stretches, 10 push-ups, 25 air squats, 10 pull-ups, 8 grasshoppers

Skill:none

WOD: use 50% OHS 1RM for all lifts: 105/2=52.5 or 55 lbs.
For time:
500m row
50 Burpees
50 Thrusters
50 pull-ups
50 DU
50 Snatches
50 T-2-B
50 push press
500m row 54:14 Rx

Norm Swann 12-01-2011 08:59 AM

Re: The Barn
 
CFYO
WU: TP,arm/leg stretches,10 x push-ups & pull-ups, 25 x air squats, elbow lunges-1/2 lap

Skill: 1RM shoulder press 105[B] PR[/B]

WOD: 100 Burpees 11:32

Norm Swann 12-02-2011 10:31 AM

Re: The Barn
 
CFYO
WU: TP,arm/leg stretches,3 rounds of 8 reps of: push-ups,air squats,pull-ups, farmers carry, 55lb. kettlebells

Skill=exercise of month. OHS for lbs./tons=1 ton 400 pounds

Wod: "DT"
5 rounds for time of,
12 Deadlift
9 hang power cleans
6 push jerk
75lbs. 10:20

Norm Swann 12-05-2011 03:06 PM

Re: The Barn
 
Sunday:

5 boulder problems

50 ab mat sit-ups
5 parallettee planche

5 boulder problems

7 xover jump ropes in a row
2/5 muscle-ups

5 boulder problems

50 ab mat sit-ups
0/5 HSPU

5 ab mat sit-ups

Norm Swann 12-05-2011 03:17 PM

Re: The Barn
 
CFYO
WU: 10 min. TP therapy, arm/leg stretches, 10 air squats, pull-ups, & push-ups

Skill: 7 min. OHS technique and reps
45lbs. x 10=450
65 lbs. x 10=650
65 lbs. x 10=650 Total of 1750 lbs. Total for month: 2 ton + 150lbs.

WOD: "Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 air squats Rx 29:42

Norm Swann 12-06-2011 10:43 AM

Re: The Barn
 
CFYO
WU: arm/leg stretches,
7 rounds of: air squats, push-ups, & pull-ups x3 each
Skill: None
WOD:
300m row
30 wall ball 20lb.
300 singles
30 push press
30 squat cleans
30 front squats: all lifts @ 75lbs. (50% OH press 1RM)
30 DU
30 OH lunge, each leg @ 45lb.
30 x 30' Shuttle Run Rx 31:51

OHS for month:
75 x (5x2)=750, 65 x 10=650, 65 lbs. x (5x2)=650, 45 x 10= 450
Total of 2500 lbs. Total for month:3 ton + 650lbs.

Norm Swann 12-07-2011 02:09 PM

Re: The Barn
 
Rest Day

Practiced front rolls, backward rolls, candlesticks, planche on parallettees,alt. footstep jump rope, x-over jump ropes.

Norm Swann 12-08-2011 10:12 AM

Re: The Barn
 
CFYO
WU: TP, arm/leg stretches, dips x 10, air squats x20, push-ups & pull-ups x 10

Skill: 1RM push press 125lbs. [B]PR[/B]

WOD: 5 rounds of:
Row 250m
Rest 1 min.
53-52-53-[B]54[/B]-53

OHS for month:
4 x 10=450, 65 x (5x2)=650, 65 lbs. x 10=650, 45 x 10= 450
Total of 2200 lbs. Total for month:4 ton + 850lbs.

Norm Swann 12-09-2011 10:19 AM

Re: The Barn
 
CFYO
WU: arm/leg stretches, air squats, pull-ups and push-ups x20

Skill: Inverted ring work: Inverted hangs, tuck, pike, levers, tried shoulder stand

WOD: 100 reps each for time of:
Dips
Burpees
Switch on the minute between Dips and Burpees 24:25 Note:did 50 dips, then did 3 sec. x50 Ring Holds. Noticed slight pain in left elbow during the first 50 Dips.

OHS for month:
45 x 10=450, 65 x (5x2)=650, 0, 25 x 6= 150
Total of 1250 lbs. Total for month:5 ton + 100lbs.

Norm Swann 12-10-2011 10:20 AM

Re: The Barn
 
The Barn
WU: Arm/Leg Stretches, push-ups & pull-ups x5, 10 PVC OHS

Skill: practice front and backward roll, Sot presses and hanging ring extensions

WOD: 5 rounds for time of:
5 hanging ring extensions
5 forward rolls
5 backward rolls
10 sot presses @ 45 lbs. Rx 18:45

Backward rolls weren't pretty, finally made a fist with right hand and they went better. Fun workout!

Tim Babcock 12-11-2011 09:56 AM

Re: The Barn
 
I tried the Sot Presses about a year ago. I thought they were brutal. They really highlight any mobility issues you might have.

I like that you are incorporating some gymnastic work in your wods. You'll have to take some video and share. Keep up the good work.

Norm Swann 12-11-2011 03:41 PM

Re: The Barn
 
Thanks Tim.

Climbing Wall
Misc. 4/4
Red 4/7
Blue 0/4
Yellow 4/7
Dyno:4/8

After 5 successful problems:
Alt footstep x 140
x-over x 50 (18 in row)
After 10 successful problems:
3 parallettes planches
3 10 sec. parallette L sits
After 15 successful problems:
x-over x 67 (26 in row)
Alt footstep x 140

I've done better.

Norm Swann 12-12-2011 11:50 AM

Re: The Barn
 
CFYO
WU: 4 min. AMRAP:
5 push-ups,5 air squats,5 pull-ups

WOD: "Filthy Fifty"
50 box jumps, 24"
50 jumping pull-ups
50 kettlebell swings, 35 lbs.
50 walking lunges
50 knees 2 elbows
50 push press, 45 lbs.
50 Supermans
50 wall balls, 20 lb.
50 burpees
50 DU Rx 38:50

Norm Swann 12-15-2011 06:21 AM

Re: The Barn
 
Yesterday @ CFYO
WU: worked on bridge up.
Skill: 1RM Push Jerk 140 [B]PR[/B]

WOD: 7 rounds for time of:
10 reps of 50 % Deadlift 1RM; 130lbs.
Pull-ups, 10 rep Rx 13:50

Norm Swann 12-15-2011 10:11 AM

Re: The Barn
 
CFYO
WU: Run 400m, arm/leg stretches, Air squats, push-ups, pull-ups x 15

Skill: muscle-ups-got 1

WOD: Power cleans on the minute:
1 on 1st minute, 2 on second...

Beg. 75/45
Int. 95/65
Adv 135/95 Int. @ 95 lbs. 11 + 7

Norm Swann 12-17-2011 03:41 PM

Re: The Barn
 
Kipping pull-ups x 10
Alt footstep x 140
x-over x 50

Climbing Wall
Misc. 4/4
Red 4/4
Blue 0/4
Yellow 4/4
Dyno:4/4

After 5 problems:
3 parallettes planches
3 10 sec. parallette L sits
After 10 problems:
Muscle-ups 2/5
HSPU 0/4 2/2 w/Ab Mat under head
After 15 problems:
x-over x 50

Norm Swann 12-18-2011 10:57 AM

Re: The Barn
 
The Barn
WU: arm/leg swings
Skill: Bench Press 1RM (5)45-(5)65-(5)95-(2)115-135-145-155(F)-155 [B]PR[/B]
WOD: 3 rounds for time:
50 x-overs
10 Kipping Pull-ups
1 Muscle-up
100 Alt. Footstep
5 HSPU w/ abmat under head Rx 19:40

Norm Swann 12-19-2011 10:45 AM

Re: The Barn
 
CFYO
WU: arm/leg stretches, jump rope
WOD: 12 days of Crossfit
1 HSPU (used 1 AbMat
2 Burpees
3 OHS (95/65) 75 lbs.
4 Back Squat (95/65) 75 lbs.
5 Thrusters (95/65) 75 lbs.
6 MB Cleans (20/14)
7 Pull-ups
8 Wall Balls (20/14)
9 OH Lunges (45/35)
10 Power Cleans (95/65) 75 lbs.
11 KB Swings (70/55) 55 lbs.
12 Toes-2-Bar 59:34

Norm Swann 12-21-2011 11:58 AM

Re: The Barn
 
CFYO
WU: Back roller, arm/leg stretches, Air Squats, pull-ups,push-ups, 4/5 MU, 4 abmat HSPU, 1 HSPU
Skill: 1RM Back Squat (5)45-(5)95-(3)135-165-185-205
WOD:
DU 100/75/50/25
Push Press(40% 1RM) 20/20/20/20 went heavy @ 75lbs.
Air Squats 25/50/75/100
Rx 30:00

Norm Swann 12-22-2011 11:04 AM

Re: The Barn
 
CFYO
WU: Run 500m, arm/leg swings, Ais Squats,push-ups,pull-ups x10, 6 HSPU w/ AbMat, 4 HSPU (2 in row)
Skill: row 500m
WOD: For time: 30 Muscle-ups did one at a time, from ground w/bent elbows
32:39

Norm Swann 12-23-2011 12:35 PM

Re: The Barn
 
CFYO
WU: Back roller, arm/leg swings, air squats, push-ups, pull-ups x 10, 1 min. cumulative L-sit on parallettes, 5 l rope climbs, 10 l pull-ups
Skill:OHS 10 reps each of 45/(8)(2)65/(5)(5)75/65/45=2950 6T+1300 for Dec
WOD: 15 min AMRAP of:
15 push-ups
15 pull-ups 9 +13

Norm Swann 12-25-2011 02:59 PM

Re: The Barn
 
The Barn
WU: Jump rope,various exercises
Skill: Self defense rolls/falls etc.
WOD Front squat 2-2-2-2-2-2
Andrew & Norm: (5)45-95-115-135-145-155-165

It was great working out w/Andrew!

Norm Swann 12-26-2011 10:51 AM

Re: The Barn
 
CFYO
WU: arm/leg stretches, !/2 lap elbow lunges, 8 frogger, 10 grasshoppers, Pistols w/ 10lb. kettlebell, couple pistols w/o weight
Skill: 1RM Front Squat
(5)45-(5)95-115-135-165-180(F)-180(F)-180(F)
WOD: "Cindy"
AMRAP in 20 mins. of:
5 Pull-ups
10 Push-ups
15 Air Squats
15 +27 [B]PR[/B]
Compare to 14+4 on 9/8/11
Compare to 12 + 5 on 6/24/11

OHS (6)(4)45-(4)(6)65-(5)(5)55-(10)45=2100 7T+1400 for Dec

Norm Swann 12-28-2011 09:37 AM

Re: The Barn
 
The Barn w/Andrew
Skill:
Norm:Snatch 1RM=95lbs. @ 90% =85.5
(50%=45 x 3)(60%=50x3)(70%=60x3)(80%=70x3)(90%=75x3+(7))

Andrew:Snatch 1RM=135lbs. @ 90% =
(50%=60 x 3)(60%=70x3)(70%=85x3)(80%=95x3)(90%=110x3+(5))

WOD:"Jeremy"
21-15-9 for time of:
OHS (95/65) 75lbs.
Burpees
Andew:15:23 Norm:11:53

OHS from WOD=3,375 9T+775 for Dec

Norm Swann 12-28-2011 07:32 PM

Re: The Barn
 
Above workout was done yesterday(Tuesday)
Today at "The Barn"
WU: arm/leg swings,10 Air squats, push-ups, pull-ups
Skill: Bench Press irm of 155x90%=140 1RTM
10 w/bar, 50%=70x5, 60%=85 x 5, 70%=100 x 3, 80%= 115 x 3, 90% = 130 x3+(6)
WOD: (Good one to Repeat)
1/3/5 Bachar ladder
Then 3 rounds:
Shoulder Press 15 reps
Front Squat 15
Dips 25
Push Press 20
Back squat 25
Ring Row 20 sec./ 10 sec rest for 2 mins.
(use 50% shoulder press 1RM=55lbs.) 61:20

Norm Swann 12-31-2011 04:14 PM

Re: The Barn
 
"The Barn"
WU: arm/leg swings, 15 air squats, push-ups, pull-ups
Skill:1RM OHS
(5)45-(5)65-(2)-75-85-95-110[B]PR[/B]-(2)95-(10)65
OHS from Skill=1,840 10T+615 for Dec [B]Goal reached[/B]

WOD: 7 rounds for time of:
7 Thrusters (45% of jerk 1RM) 65lbs.
14 Med Ball Cleans, 22 lbs.
21 DU 25:47Rx

Norm Swann 01-02-2012 10:26 AM

Re: The Barn
 
Yesterday @ "The Barn"
75 x-overs
5 Planches
5 bouldering routes
140 Alt. footstep
5 HSPU 1-1-1-2
5 bouldering routes
MU practice
5 bouldering routes
5 HSPU 3-2
MU practice
5 bouldering routes

Norm Swann 01-02-2012 10:31 AM

Re: The Barn
 
CFYO
WU: jump rope, arm/leg swings, 20 air squats,push-ups,pull-ups
Skill: 1RM squat snatch 45-65-65-75-85-[B]95[/B]-110F-110F-110F

WOD: For time
Squat Snatch 30/20/10
Push-ups 20/40/60 21:31

Norm Swann 01-04-2012 05:16 PM

Re: The Barn
 
CFYO
WU: jump rope variety, arm/leg swings
Skill: max pull-ups (5)0-10-20-25-35-45-55-[B]65[/B]
WOD:
Row 1000m
Then 10 rounds of:
95/65lbs. shoulder press [B]80 lbs.[/B]
Burpees 7 reps 28:05

Norm Swann 01-05-2012 03:25 PM

Re: The Barn
 
CFYO
WU:arm/leg stretches, 11 air squats, pull-ups, push-ups

WOD:For time:
20" Box jumps 50
Air squats 100
45 lb. Thruster 50
DU 100
45 OHS 35
Lunge (each leg) 50
Ring Dips 30
20# Wall Balls 50
Sit-ups 50
55lb. KB, SDHP 50 44:32 Rx

Norm Swann 01-06-2012 08:27 AM

Re: The Barn
 
CFYO
WU: jump rope variety, arm/leg swings, 21 air squats,push-ups-pull-ups
1RM Shoulder Press (5)45-65-85-95-110 [B]PR[/B]
5 HSPU=15 for the month
WOD:
10 rounds for time of:
40 lb. DB Squat Cleans 5 rep
T-2-B 5 rep
after 5 rounds run 400m 18:44

Norm Swann 01-06-2012 04:52 PM

Re: The Barn
 
Climbed @ Hinkley w/ Rick:Routes at Hinkley Crack. Good to be outside in Jan!

Norm Swann 01-20-2012 03:13 PM

Re: The Barn
 
Cold for a week

Yesterday:
WU #1: 2 rounds of:
1st=50 Singles,25 x-overs,50 alt. footstep, 25 DU
1st=50 Situps, 2nd=25 wheel,
5 Handstand push-ups
12 Wrist Pronators @ 5lb
1st=10 Burpees 2nd=25 bench situps
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

Today:
WU #2: 2 rounds of:
1st=50 Singles,25 x-overs,50 alt. footstep, 25 DU, 2nd=10 Box Jumps, 24,
10 Wall Ball, 1st=15lb(2 fer 1s),2nd=22lb
10 Ball Cleans,1st=15lb,2nd=22lb
1st=20 Rock Ring Rows, 2nd=10 Box Jumps,24
15 Kettlebell swings 1st =1 pood, 2nd = 1.5 pood
10 dips

Norm Swann 01-23-2012 08:10 PM

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

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 15 butterfly pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
10 TGU, 25 lb., 10 Chest to Bar Pull-ups
5 Muscle-ups (attempts)

Skill: 8 front rolls, 8 Candlesticks

WOD:7 rounds for time of:
7 Deadlifts (225 lbs.) 185 lbs.
7 L-pull-ups 14:53

Stretching for 15 mins.

Norm Swann 01-24-2012 07:49 PM

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

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups 1/5
12 Wrist Pronators @ 5lb, 10 Burpees
15 Kipping Pull-ups
12 Rev Wrist Curls @ 10lb. dumbbells,25 wheel Sit-ups
3 Forearm Rolls @ 15lb., 20 assisted one-legged squat: 5lb

Skill:Front Roll 10
Candlestick progression 10
Candlestick w/ bent knees/palms on mat 10
Baskward Roll 3/7

WOD: Rest 60 sec. between sets:
Shoulder Press: 2-2-2-2-2-2-2-2-2-2 45-50-55-60-65-70-75-80-85-90

15 min. Stretching

Norm Swann 01-26-2012 09:16 PM

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

WU #2: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Box Jumps, 24, 25 Wall Ball Sit-ups
1/2 lap Weighted lunges, 45 lbs.
10 Wall Ball @ 15lb (2 fer 1s),
10 Ball Cleans, 22lb, 10 Wall Ball @22lb
20 Rock Ring Rows
15 Kettlebell swings, 1.5 pood
25 bench situps, 10 dips

Skill:Front Roll 15
Candlestick w/ bent knees/palms on mat 10
Backward Roll 9/10 (ugly)

WOD: 3 rounds for time:
Run 800 meters
45lb. thruster, 50 reps
30 pull-ups

15 min. Stretching


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