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

Norm Swann 09-01-2011 08:54 AM

Re: The Barn
 
26 Climbing Routes:
Misc. 5/5
Blue 1/6
Red 5/5
Yellow 4/5
Dyno 5/5

Norm Swann 09-03-2011 11:44 AM

Re: The Barn
 
Crossfit Generation:

"Murph"-teams of four
39 people total (one team was of 3)
2 people on team rum 400m; when they both get back the other 2 run 400 m
25 pull-ups each team member
50 HR push-ups each team member
75 Air Squats each team member
2 people on team rum 400m; when they both get back the other 2 run 400 m
36:14
Pull-ups,pushups, & squats;only 1 team member at a time can do these.
Alot of fun-got to workout with Andrew!

Norm Swann 09-07-2011 04:01 PM

Re: The Barn
 
CFYO
WU:Run 800m, Stretch, Lunge w/twist, PVC: DL,BS,SP x 20
Hollow Rock x 15
Wall Climbs x 7

Skill: Snatch 1RM 95lbs.

3 rounds of:
30 Wall balls
30 Hang Squats snatches 75/45
I did 65 lbs; probably should have done 45lbs. 45:09

Norm Swann 09-08-2011 08:30 AM

Re: The Barn
 
CFYO
Warm-up: 50 DU, 20 squats, 10 inch worms, 10 strict PU, stretch, 10 PVC OHS

Skill: Running Drills

Cindy
AMRAP in 20 minutes of:
5 Pull-ups
10 push-ups
15 Air Squats
14 rounds + 4 pull-ups

Norm Swann 09-08-2011 02:13 PM

Re: The Barn
 
[QUOTE=Norm Swann;983330]
Cindy
AMRAP in 20 minutes of:
5 Pull-ups
10 push-ups
15 Air Squats
14 rounds + 4 pull-ups[/QUOTE]

Compare to 6/24/11: 12 rounds + 5 pull-ups

Norm Swann 09-09-2011 01:46 PM

Re: The Barn
 
CFYO
WU: Run 400m, Stretch, Knee to Chest Lunges, 20 Air Squats, 20 PVC OHS,
10 Frogger, 15 Box Jumps, Ring Work; Dips, Lower Downs, Rows, Push-ups.

Skill: 1RM Back Squat 200lb. [B]PR[/B]
Compare to 195lbs. on 6/30/11

WOD:
G-2-O 4/3/2/1 85 lbs.
DU 40/30/20/10 6:18
80% Clean 1RM

Norm Swann 09-11-2011 09:54 AM

Re: The Barn
 
WU#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:10 Inverted Ring lower downs

1RM Deadlift

135 (5 reps)-205-225-245-260(F)-255(F)-250(F)(F)(F)

Norm Swann 09-12-2011 02:06 PM

Re: The Barn
 
CFYO

WU: 2 min. DU/Singles, Run 400m, 16 Dips, 16 Inverted Lowers, 12 T-2-R, 10 Goblet Squats, 15 hollow rocks, 1 Lap Lunges w/ twist

Skill: 1RM Shoulder Press 75-85-105(F)-105(F)-100(F)-100(F)-95

Crossfit Total: 540 [B]PR[/B]
Compare to 520 on 6/30/11

WOD: "Joey" (Olivia)
AMRAP in 12 mins:
Run 100m
6 Burpees
6 G-2-O 65lbs. 6+50m run [B]PR[/B]
Compare to 5+run+3 on 6/27/11

Norm Swann 09-14-2011 06:54 PM

Re: The Barn
 
Woke up w/ sore back on Tuesday morning-not sure what caused it. Put ice on it for 15 min. 2x

Wed. evening after using the roller at CFYO and icing it again for 15 min. it is feeling alot better.

Norm Swann 09-23-2011 12:44 PM

Re: The Barn
 
Friday:Started tearing the 1st layer of shingles off the back of my house and garage.

Saturday: tore second layer of shingles off.

Sunday: Covered roof

Monday; rain

Tuesday: Shingled west valley

Wed. Shingled house

Thursday: Shingled east valley and garage

Friday rain; cut some shingles and cleaned garage

Back holding up so far.

Norm Swann 09-25-2011 03:37 PM

Re: The Barn
 
Sat. Shingled around skylights
Sunday: Ridge Vent on Sun room, clean and install gutter guards

Norm Swann 09-26-2011 02:50 PM

Re: The Barn
 
CFYO:
WU-Run 800m, Arm/leg stretches, 10 inch worms, 10 push-ups, 20 air squats, 10 strict pull-ups

Skill-Handstands

WOD "Diane" modified
21-15-9
Deadlift 155 lb.
Shoulder Press 75 lb. (did push press on 2nd & 3rd rounds)
16:10

Back was tight during Shoulder Presses

Norm Swann 09-28-2011 12:24 PM

Re: The Barn
 
CFYO

Yesterday:
WU-Run 400m, Arm/leg stretches, 10 inch worms, lunges w/twist, 10 Hand box jumps 40", 20 air squats, Dislocates.

Skill-1RM OHS 105 ([B]PR[/B])

WOD-10/9/8/7/6/5/4/3/2/1 for time of:
DU
T-2-B
Wall Balls, 20 lb. 15:17 Rx

Today:
WU-Run 400m, Arm/leg stretches, 10 inch worms, lunges w/twist, 20 air squats, Frisbee walk.

Skill-Med. Ball Cleans

WOD- For Time:
150 Med. Ball Cleans

Norm Swann 10-01-2011 10:45 AM

Re: The Barn
 
CFYO
WU: 140 Single Unders, Arm/Leg Stretches, 10 Shoulder Stretches, 15 Jumping Lunges, 140 Single Unders

WOD: 3 rounds for time of:
800m run
95/65 Push Press, 30 reps. ( I did 75lbs.)
30:03

Norm Swann 10-02-2011 10:03 AM

Re: The Barn
 
20 Climbing Routes
Blue-IC

Norm Swann 10-03-2011 01:32 PM

Re: The Barn
 
WU:arm/leg stretches, back stretches, Run 400m, 15 Wall balls, 15 Box Jumps, 2 minute pull-up max(24)

Skill: Squat Clean

WOD:
"Elizabeth"
21-15-9
135/95 Squat Clean (75lbs.)
Dips
19:19 not a good time compared to my last time of 11:56. I might have done power cleans instead of squat cleans the past two times I did "Elizabeth".

Norm Swann 10-04-2011 10:49 AM

Re: The Barn
 
CFYO: Rest day

Didn't have anyone for the 9am. Studied videos on pull-ups. Ended up doing 100 while working on mechanics.

15 Dips

Shoulder stretches

Norm Swann 10-07-2011 04:11 AM

Re: The Barn
 
Wed: Phase 2 of roof. Stripped west side, covered
Thurs: Stripped rest, covered, put shingle bundles on roof

Norm Swann 10-09-2011 05:07 PM

Re: The Barn
 
Friday: shingle east valley and and part of main roof
Sat. Shingle west valley and more of main roof
Sunday: Shingle west side to meet east side of main roof above bedroom ridge; shingle rest of bedroon roof

Norm Swann 10-11-2011 06:53 PM

Re: The Barn
 
Monday-Tuesday: Phase 2 finished!

Norm Swann 10-12-2011 04:56 PM

Re: The Barn
 
CFYO:
WU: Row 500m, arm/leg stretches, 45 pull-ups,shoulder stretches x 7, lunges w/twist, frogger x8

Back still sore from 7 days on roof-took it easy today.

Norm Swann 10-13-2011 06:12 PM

Re: The Barn
 
CFYO
WU:Run 600m,arm/leg stretches, 9 Inch worms w/push-up,10 pull-ups, 15 Dips, Elbow Lunges, Bear Crawl for time 27/22/20

Skill: 3x5 Push Press 65-75-85

WOD: 30 minute Cartwheel w/ as many reps of Hollow Rocks every 5 minutes w/o stopping

12-10-11-20-12-23 Cartwheels mixed w/ wall HS
27-28-22-30-31 Hollow Rocks

Norm Swann 10-14-2011 02:03 PM

Re: The Barn
 
CFYO
WU: 400m run, arm/leg stretches, 16 Dips, elbow lunges 1/2 lap, 8 inch worms w/ push-up

Skill: Deadlifts 5 x 8 65-75-85-135-135

WOD: 3 rounds for time of:
10 strict pull-ups
10 Wallballs
10 push-ups
10 KB swings, 55lb.
10 Sit-ups
10 MB cleans
10 box jumps, 24"
10 KB swings, 55 lb. 18:47

Norm Swann 10-17-2011 12:01 PM

Re: The Barn
 
Sat.-Mon. great visit from my daughter-in-law Jennifer!!!

Norm Swann 10-18-2011 11:02 AM

Re: The Barn
 
CFYO:
WU: 1 min. Single Unders, arm/leg stretches, lunges w/twist,11 dips, 1 min. Single unders
WOD: 5 rounds for time of:
200m run
20 Pull-ups
200m run
20 Push-ups
200m run
20 Sit-ups
200m run
20 Air Squats 48:23

Norm Swann 10-25-2011 07:20 AM

Re: The Barn
 
The roof is done!!!
Clean-up today.

Norm Swann 10-26-2011 03:39 PM

Re: The Barn
 
CFYO
WU:140 JR, arm/leg stretches, 8 grasshoppers, elbow lunge, 20 air squats, 20 push-ups, 20 sit-ups, 3 laps waiter carry-1 pood
Skill: Hollow Rock tabata 12
WOD: pull-ups on the minute 10 + 7

Norm Swann 10-27-2011 11:20 AM

Re: The Barn
 
CFYO
WU: 140 JR, 10 grasshoppers, 10 up-downs, 1 min. pull-ups, 11 dips, 140 JR
WOD:
50 push-ups
50 wall balls, 20 lb.
50 air squats
50 cleans, 65 lbs.
50 box jumps, 24"
50 KB snatches, 25 lb.
50 sit-ups
50 shoulder-2-overhead, 65 lb.
50 k-2-e
50 med ball cleans 52:25*
*should have been close to finishing under 50 minutes but a possible client walked in while doing the med ball cleans.

Norm Swann 10-29-2011 02:36 PM

Re: The Barn
 
20 Climbing Routes
Blue-IC

Norm Swann 10-31-2011 01:22 PM

Re: The Barn
 
CFYO
WU: JR x 140, Lunges w/twist, arm/leg stretches,
Pull-ups-2 mins.=25, Dips-1 min.=10, Sit-ups x 25, wall Ball, 20 lb. x 10, 2 fer 1's x8

Skill: 30 Barbell Squat clean thrusters @ 65 lbs. + 3 DB @ 25 lbs. shoulder to overhead on the min. 6:48

WOD:
21-15-9 reps for time of:
70 % deadlift max=180 lbs.
30" Box Jumps 12:28 Rx

Norm Swann 11-02-2011 05:23 PM

Re: The Barn
 
Yesterday @ CFYO

WU: 250m row, Arm/leg stretches, 25 sit-ups, 20 air squats, 8 inch worms

Skill: None

WOD:
For time:
15 Squat Cleans (155/100lb/60% Clean) 75 lbs.
30 T2B
30 Box Jumps (24/20") 24"
15/10 Muscle-ups (x2 Ring Dips or 90/60s Ring Hold)2 MU+ 3(F)MU+26 Dips
30 DB Shoulder-to-Overhead (40/25lb) 25 lbs.
30 Double-Unders
15 Thrusters (135/95lb/50% Clean) 65 lbs.
30 Pull-ups
30 Burpees
300ft OH Walking Lunge (45/25lb Plate) 25 lb.
45:09

Norm Swann 11-02-2011 07:33 PM

Re: The Barn
 
CFYO

WU: 140 JR, Arm/leg stretches,Frogger x 7, Grasshopper x8

Skill: Handstand hold w/ support: 10 sec., 45 sec.

WOD:
"Helen"
3 Rounds for time of:
Run 400m
55/35lb KB Swings, 21 reps : 55 lb.
Pull-ups, 12 reps
14:52 [B]PR[/B] Rx
Compare to 7/24/11=18:02 and 8/4/11=18:14

Tim Babcock 11-03-2011 03:58 AM

Re: The Barn
 
Great time on Helen Norm. You crushed your old PR. For me, Helen is always a very painful WOD.

Norm Swann 11-04-2011 08:33 PM

Re: The Barn
 
Yesterday, CFYO

WU: Run 400m, Arm/Leg stretches, Elbow Lunges, Sit-ups x 25, Air Squats x 25

Skill: 1RM Clean
Power Clean 135
Squat Clean 115

WOD:
Row 500m
Rest
Row 1000m
Rest
Row 500m
1:52-4:11-1:51+ 7:59=7:54

Norm Swann 11-07-2011 01:38 PM

Re: The Barn
 
WU: Arm/Leg Stretches,140 JR, Lunge w/twist, Dips x 10, Handstand Hold

Skill: N/A

WOD:
"Eva"
5 Rounds for time of:
Run 800m
70/55lb KB Swings, 30 reps [B]45lbs.[/B]
Pull-ups, 30 reps
56:01

Norm Swann 11-08-2011 05:36 PM

Re: The Barn
 
Whips Ledges w/Rick - also saw Kyle & Ed
Hinkley crack and related routes.

Norm Swann 11-09-2011 11:49 AM

Re: The Barn
 
WU: 1 min. jumprope, arm/leg sstretches, Lunge w/twist, 10 inch worms, PU,SU,air squat pull-ups.

Skill: Ring work

WOD:
21-15-9
Deadlift (60% of 1RM) 155lbs.
Ring Dips
10:29

Norm Swann 11-14-2011 12:05 PM

Re: The Barn
 
CFYO
WU: Arm/leg stretches, Elbow lunges/Lunges w/twist,Row 400m, Frogger x 10, Sit-ups x 30, Dislocates x 10, Air Squats x 20

Skill: Runnning

WOD: "Nancy"
5 rounds of:
400m Run
15 OHS (95/65) 65lbs.
21:26 [B]PR[/B]

Compare to 8/25: 23:09 @ 65lbs.

Norm Swann 11-16-2011 12:18 PM

Re: The Barn
 
CFYO: yesterday
WU:Arm/leg stretches, 400m run, 20 Dodge ball sit-ups, 10 pull-ups, 10 dips, 8 grasshoppers

Skill: handstand practice

WOD:
15 min. AMRAP:
20 DU
20 Burpees
20 Wall Ball, 20 lbs.
3rounds +21=201

Norm Swann 11-17-2011 11:21 AM

Re: The Barn
 
CFYO, Yesterday:
WU, Skill: 10 x 3 push press: worked up to 70 lbs.
WOD:
100 S2O
Complete 5 Burpees on min.
60% 1RM push press
16:42
Started with 60lbs., took off 5 lbs. after 2nd minute-couldn't keep up
Dropped to 3 Burpees mid way through the workout.

Today:
WU: 400m run, arm/leg stretches, Elbow lunges, inch worms x 8, grasshoppers x9, frogger x7
WOD:
50 Push-ups
40 deadlifts
30 Ring dips
40 DU
50 sit-ups
40 pull-ups
30 squat cleans
40 DU
500m Row 30:13 @ 65lbs.


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