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Norm Swann 07-09-2011 08:45 AM

Re: The Barn
 
Climbing Wall:
Misc. 5-5
Red 5-5
Blue 0-5
Yellow 4-5
Dyno 4-5

Left shoulder very sore, didn't do crack board or bachar ladder.
Left hand still feels a little funny but alot better than yesterday-tomorrow is a rest day.

Norm Swann 07-11-2011 09:04 AM

Re: The Barn
 
Warmup#1: 3 rounds of:
1st=140 Single Unders, 30 DU next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb
1-1Muscle-up instead of 8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

5 rounds for time of:
Run 400 meters
145lb. deadlift, 20 reps
20 push-ups
145lb. deadlift, 10 reps
10 push-ups 42:33

July Muscle-up challenge (stepped): 4 previous, 5 today (6).
July push-up challenge:15 previous + 150 today=165

Left hand seemed almost back to normal-noticed a little numbness during some of the push-ups. Left shoulder seems back to normal.

Norm Swann 07-12-2011 06:58 PM

Re: The Barn
 
Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=25 dbl unders, 3rd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press, 115 lb., 2nd=5 front squat, 55 lb., 3rd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 2nd=5 push press, 75lb., 5 split jerk, 75lb.
1st= 5 Deadlift, 115 lb., 2nd=, 3rd 5 cleans, 65lbs. 3rd 5 Thruster, 65lb.

Snatch one rep every minute on the minute for 15 minutes.
50-55-60-65-70-75-80-85-90-95-100F-100-105F-105F-105F

July Muscle-up challenge (stepped): 5 previous, 6 today.

Norm Swann 07-13-2011 08:09 AM

Re: The Barn
 
Climbing Wall:
Misc. 5-5
Red 5-5
Blue 1-5
Yellow 4-5
Dyno 4-5

Left shoulder still sore, didn't do crack board or bachar ladder.

Norm Swann 07-15-2011 11:55 AM

Re: The Barn
 
Crossfit Youngstown

Warm-up

12 min. AMRAP:
Run 100m
7 box jumps, 24"
11 DU
8 rounds + run+7 box jumps

July push-up challenge=220
July muscle-up challenge=7

Norm Swann 07-16-2011 10:17 AM

Re: The Barn
 
Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=25 dbl unders, 3rd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press, 115 lb., 2nd=5 front squat, 55 lb., 3rd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 2nd=5 push press, 75lb., 5 split jerk, 75lb.
1st= 5 Deadlift, 115 lb., 2nd=, 3rd 5 cleans, 65lbs. 3rd 5 Thruster, 65lb.

Front Squat: 1-10-1-20-1-30 reps
75-55-85-55-95-55+1 rep of 105 [B]PR[/B]

Norm Swann 07-18-2011 07:09 PM

Re: The Barn
 
Saturday afternoon-kayak w/Sandy

Sunday-Bike 18.2 miles w/Sandy

Monday-Rest Day

Norm Swann 07-19-2011 09:12 AM

Re: The Barn
 
4 rounds of:
5 Climbing Routes
1 Bachar Ladder(up & down)
2 Muscle-ups (1-1)
10 Push-ups
Then:
3 rounds of:
1 Crackboard (down and back)
10 Push-ups
Forgot to start the timer.

July muscle-ups=8
July push-ups=220 previous + 70 today=290

Norm Swann 07-20-2011 09:11 AM

Re: The Barn
 
Crossfit Youngstown: 1st day as trainer in training.

Warm-up: run 800 meters, arm swings, inch worms knee to chest lunges, rope climb

Skill: DU, did 10 minutes of DU at a reasonible rate for me w/ many rests.

WOD: Amber birthday workout: 7 rounds of:
10 Push-ups
20 Kettlebell swings
30 DU 21:53 [B]PR of 30 DU in row for 3 of the rounds![/B]

July Muscle-ups= 9

Norm Swann 07-21-2011 08:07 AM

Re: The Barn
 
Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=25 dbl unders, 3rd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press, 115 lb., 2nd=5 front squat, 55 lb., 3rd=5 overhead squat, 55 lb.
1st=played w/handstands on parrellettes (F) instead of 5 Shoulder press, 65lb., 2nd=5 push press, 75lb., 5 split jerk, 75lb.
1st= 5 Deadlift, 115 lb., 2nd=, 3rd 5 cleans, 65lbs. 3rd 5 Thruster, 65lb.

Shoulder Press 5-5-5-5-5 70-75-80-85-90F

Norm Swann 07-22-2011 06:57 PM

Re: The Barn
 
Crossfit Youngstown
Warm-up including Medicine Ball volley (my best time of day was 15 sec.)

5 rounds, 1 starting every four minutes of:
Run 400 meters 1:48-1:40-1:36-1:34-1:42
For every round that varies more than 5 secs from the first round=10 burpees. I did 30 burpees total.

July Muscle-ups= 10

Norm Swann 07-24-2011 08:28 AM

Re: The Barn
 
Warmup#2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb(2 fer 1s),15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 1st only=1 pood
4 Muscle-ups 1st & 2nd . 3 for 4th; total 11

July Muscle-ups= 11

"Helen": 3 rounds for time of:
Run 400m
1.5 pood Kettlebell swings, 21 reps
12 Pull-ups 18:02

Norm Swann 07-25-2011 11:38 AM

Re: The Barn
 
Warm-up: experimented with Parkour training course
Precision Jump
Obstacle Course 54sec.-40-35

Push Jerk: 1-1-1-1-1 85-90-95-105-115F-115
Sumo Deadlift Highpull 1-1-1-1-1 55-65-75-85-90

[URL="http://www.youtube.com/watch?v=ZNOU5OlB6c8"]http://www.youtube.com/watch?v=ZNOU5OlB6c8[/URL]

[URL="http://www.youtube.com/watch?v=2x3bZSE15Dk"]http://www.youtube.com/watch?v=2x3bZSE15Dk[/URL]

This was a blast!!!

Tim Babcock 07-25-2011 02:11 PM

Re: The Barn
 
That looks like a lot of fun! Why are you so out of breath at the end?;)

Norm Swann 07-26-2011 04:05 PM

Re: The Barn
 
"Shed 'O Pain"
Tried many routes, got 2 with alot of work. Excellent, hard problems. Also, got instruction on TGU. Did a couple muscle-ups also.

Also, checked my body fat reading on Tim's scale; 7.2%. Way better than I thought it would be.

Thanks Tim for a great morning at the Shed.

Tim Babcock 07-27-2011 02:38 PM

Re: The Barn
 
Hey Norm, I found a good video describing the TGU.
[URL="http://www.youtube.com/watch?v=l-MMnltV1h8&feature=player_embedded#at=466"]http://www.youtube.com/watch?v=l-MMnltV1h8&feature=player_embedded#at=466[/URL]
Work and Family Safe

Norm Swann 07-28-2011 09:11 AM

Re: The Barn
 
Tim: thanks for the link-I worked on TGU today.

Reduced my standard warm-ups to 2 rounds instead of three and added a skill I want to work on after the warm-up.

Warmup#3: 2 rounds of:
1st= 20 Air Squats, 2nd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows
1st=5 Wall Climbs, 2nd=10 Toes to Bar
1st=5 front squat, 55 lb., 2nd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 5 push press, 75lb., 5 split jerk, 85lb.,No 2nd round.
1st= 5 Deadlift, 115 lb., 2nd= 5 bench Press, 115 lb.,
1st= 5 cleans, 65lbs., 2nd= 5 Thruster, 65lb.

SKILL: TGU: 5 each arm @ 20 lbs.

WOD: from Wed. Crossfit Youngstown WOD
Run 1 mile (treadmill due to lightning; 1% slope)
150 Hand Raise Push-ups
Immediately after the push-ups, 1 min. each to complete:
Shoulder Press
Push Press
Jerk 24:22 75-85-(95)100=260

Norm Swann 07-29-2011 02:23 PM

Re: The Barn
 
Warm-up

Game #1 WOD minus swim:
Run 1500m
50 C2B Pull-ups
100 HR Push-ups
200 Squats
Run 1500m 52:00

July Muscle-ups= 11

Norm Swann 07-30-2011 09:08 AM

Re: The Barn
 
1 different climbing route on the minute, every minute for 20 minutes.
IC=Blue

This was fun-thanks for the idea Tim.

3 rounds of 10 dips

Norm Swann 08-01-2011 10:23 AM

Re: The Barn
 
Warmup#3: 2 rounds of:
1st= 20 Air Squats, 2nd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows
1st=5 Wall Climbs, 2nd=10 Toes to Bar
1st=5 front squat, 55 lb., 2nd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 5 push press, 75lb., 5 split jerk, 85lb.,No 2nd round.
1st= 5 Deadlift, 115 lb., 2nd= 5 bench Press, 115 lb.,
1st= 5 cleans, 65lbs., 2nd= 5 Thruster, 65lb.

Skill: 3 rounds of Precision Jumps, 5 reps

WOD Deadlift: 1-1-1-1-1-1-1 195-205-215-225-235-245-255[B]PR[/B]

Norm Swann 08-02-2011 09:45 AM

Re: The Barn
 
25 Climbing Routes:
Misc. 5/5
Blue 2/5
Red 5/5
Yellow 5/5
Dyno 4/5
After every 5 routes for 4 rounds:
(10) 2x4 wall facing air squats 1st=5"(from wall), 2nd=3.5", 3rd=1.5", 4th=0"(unable to do a full squat).
(10) Ring Dips

Norm Swann 08-04-2011 06:01 AM

Re: The Barn
 
Crossfit Youngstown;
Warm-up; Run 400m, 3 rounds of; 10 squat box jumps, 10 45lb. plate raises, 10 ring pull-ups.

Skill; Wall air squat practice; 5"-3.5"-1.5"-0"(F)

WOD: Helen 3 rounds of:
400m run
21 Ketlebell swings, 1.5 pood
12 pull-ups 18:14
On 7/24/11 time was 18:02

Norm Swann 08-04-2011 11:46 AM

Re: The Barn
 
Helen workout in above post was done on Wed. Today is rest day.

Norm Swann 08-08-2011 12:48 PM

Re: The Barn
 
Friday: Drive to Crossfit Maximus

Saturday: Level 1 training w/ Russell, Christmas, Nichole & Bobby
Fran scaled to 65lbs.
Stopped by instructor @ 10 min. before started last 9 pull-ups. My kipping were a train wreck so did strict.

Sunday: 2nd day of Level 1 training
WOD: Partnered with Dawn. Kettlebell swings w/ 35lb. kettlebell while other athlete runs;then switch at each lap. When trainer yells "push-ups",stop wherever you are and do 5 HR push-ups, then continue. Amrap for 7? mins. ; 150 swings total.

Lunch; Christmas helped me with my kipping pull-ups; much better.

Passed written test!

Class photo on main site for 8/8/11.
Photo taken by Sandy Swann.

Tim Babcock 08-08-2011 02:01 PM

Re: The Barn
 
Congratulations Norm!
Sounds like you learned a lot and had fun.

Norm Swann 08-09-2011 05:31 PM

Re: The Barn
 
Thanks Tim.

Warmup#3: 2 rounds of:
1st= 20 Air Squats, 2nd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows
1st=5 Wall Climbs, 2nd=10 Toes to Bar
1st=5 front squat, 55 lb., 2nd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 5 push press, 75lb., 5 split jerk, 85lb.,No 2nd round.
1st= 5 Deadlift, 115 lb., 2nd= 5 bench Press, 115 lb.,
1st= 5 cleans, 65lbs., 2nd= 5 Thruster, 65lb.

Skill: Strict Muscle-up; failed. Did one the old way

WOD: Overhead Squat 3-3-3-3-3 45-50-55-60-65(2)

Norm Swann 08-10-2011 12:09 PM

Re: The Barn
 
Crossfit Youngstown

Skill; 1 Deadlift + 1 Snatch every minute for 10 minutes
75-75-75-75-85-85-90-95-100F-100F

"Meliza" Meliza's last day at the gym. Going back to Florida for the winter.
5 rounds for time of:
15 deadlifts; weight same as snatch
10 Box Jumps, 30"
5 snatches(75% of max) 75 lbs. 17:57?

Norm Swann 08-11-2011 04:44 PM

Re: The Barn
 
Whips Ledges w/ Rick & Kerry. Great to get out.

6 times up Snoopy or Snoopy right
4 routes up Buzzard/Burnout wall

Norm Swann 08-13-2011 01:02 PM

Re: The Barn
 
Warmup#4: 2 rounds of:
1st= 1 lap Inch Worm, 2nd=1 lap, frogger
1st=10 Kipping Pull-ups, 2nd=10 Kippping pull-ups
1st=5 Back Squat, 115lb., 2nd=5 Sumo Deadlift Highpull, 75lbs.
1st=10 TGU, 20 lb., 2nd=6 TGU, 35 lb.
1st=10 Chest to Bar Pull-ups 2nd =5 Muscle-ups

Skill: Strict Muscle-up(F)

Behind the neck Jerk: 1-1-1-1-1-1-1 90-95-100-105-110-115-120

Norm Swann 08-14-2011 02:17 PM

Re: The Barn
 
20 rounds for time of:
6 Pistols or pistol attempts(3 each leg) w/ 5 lb. weight in hand
12 Dips
18 Air Squats
2 Climbing Routes 1 hr.2min.5sec. IC=Blue

Norm Swann 08-15-2011 12:25 PM

Re: The Barn
 
CYO: WU: 3 rounds:
30 Air Squats
20 push-ups
10 pull-ups (strict)

WOD: "Nancy" 5 rounds of:
Run 400m
15 OHS (45 lb.) Little over 20 mins. (forgot to write it down).

Norm Swann 08-18-2011 06:06 PM

Re: The Barn
 
Yesterday: Climb @ Whips Ledges with Rick and Tim;
Snoopy and Hinkley Crack routes
Little slimy but it was good to get out.

Today:
Warmup#3: 2 rounds of:
1st= 20 Air Squats, 2nd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows
1st=5 Wall Climbs, 2nd=10 Toes to Bar
1st=5 front squat, 55 lb., 2nd=5 overhead squat, 55 lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 bench Press, 115 lb.,
1st= 5 cleans, 65lbs., 2nd= 5 Thruster, 65lb.

Skill: Muscle-up; got 1-very sore. Worked on kipping pull-ups

WOD: Shoulder Press 1-1-1 75-85-95F
Push Press 1-1-1 95-105-115 [B]PR[/B]
Push Jerk 1-1-1 120F-120F-120F

Norm Swann 08-19-2011 11:01 AM

Re: The Barn
 
CYO
WU:SU, Lunges, Wall Air Squats
Skill:Front Squat max. 175# [B]PR[/B]
WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing @ 55 lb.
1-2-3-4-5-6-7-8-9-10 T2B 10:04

Norm Swann 08-21-2011 09:24 AM

Re: The Barn
 
Warmup#3: 2 rounds of:
1st= 20 Air Squats, 2nd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows
1st=5 Wall Climbs, 2nd=10 Toes to Bar
1st=5 front squat, 55 lb., 2nd=5 overhead squat, 55 lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 bench Press, 115 lb.,
1st= 5 cleans, 65lbs., 2nd= 5 Thruster, 65lb.
2nd; Sumo Deadlift High Pull

Skill; 1 MU-5 dips

WOD:
Shoulder Press: 5-5-5-5-5 70-75-80(F)-80(4)-80

Norm Swann 08-22-2011 11:46 AM

Re: The Barn
 
CFYO:
WU: 100SU, arm/leg stretches, lunges w/twist, 20 squats, 20 push-ups
Skill:10 min. 1RM Deadlift: 245 lb.
WOD: "Kristen" birthday workout
.25 mile run
25 Burpees
25 Squat Snathes 65lb. (Rx=95lb.)
25 Box Jump, 24"
25 Wall Balls, 20 lb.
25 Push-ups
25 Hang-Power Cleans 65lb. (Rx=95lb.)
.25 mile run 23:49 Guess how old Kristen is!

Norm Swann 08-23-2011 06:36 PM

Re: The Barn
 
Hinkley w/ Rick and Ed. Did all 3 routes on O wall. Had to work the center route. Did 2 outside routes several times. Good to be getting outside.

Norm Swann 08-25-2011 01:32 PM

Re: The Barn
 
Warmup#1: 2 rounds of:
1st=140 Single Unders, 2nd=40 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.

Skill: Kipping pull-ups 1 Muscle-up

WOD: "Nancy" 5 rounds of:
Run 400m
15 OHS 65lbs. 23:09

Norm Swann 08-28-2011 02:31 PM

Re: The Barn
 
1 different climbing route on the minute, every minute for 20 minutes.
IC=Blue

Norm Swann 08-29-2011 12:28 PM

Re: The Barn
 
CFYO
WU: Singles for 2 min., 20:air squats, push-ups,sit-ups, arm leg swings,
Skill:Tabata Medicine Ball Cleans (5 reps each round)
WOD "Kelly" 5 rounds of:
400m run
30 Box Jumps
30 Wall Balls 41:32

Norm Swann 08-31-2011 06:58 PM

Re: The Barn
 
Tuesday:
Warmup#4: 2 rounds of:
1st= 1 lap Inch Worm, 2nd=1 lap, frogger
1st=15 PVC OHS, 2nd=5 45lb. OHS
1st=10 Kipping Pull-ups, 2nd=10 Kippping pull-ups
1st=5 Back Squat, 115lb., 2nd=5 Sumo Deadlift Highpull, 75lbs.
1st=10 TGU, 20 lb., 2nd=6 TGU, 35 lb.
1st=10 Chest to Bar Pull-ups 2nd =5 Muscle-ups

Skill: 5 Muscleups

WOD-Deadlift:1-1-1-1-1-1-1
185-205-225-245-255F-255F-255F


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