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

Norm Swann 10-09-2017 07:05 PM

Re: The Barn
 
Tuesday: Hinckley
Saturday:Rock Mill
Sunday: Beach City Nature Preserve
Monday: Rock Mill - strained an upper right glut muscle; add it to the list

Norm Swann 10-19-2017 06:21 PM

Re: The Barn
 
10/13 to 10/17 at New with old friends Tim, Mark, Glen and Lee. New friends Joi and Tony. Great trip with good weather!

10/19/17 Yoga

Norm Swann 10-25-2017 05:20 AM

Re: The Barn
 
10-21-17 Logtown w/Sandy. Inventoried all bolts and anchors. Climbed 4 routes that had good bolts

10-24-17 Got Admin rights to BadBolts.com. Added Logtown with rusty bolts and anchors. Also added The Butcher Man from the New.

Norm Swann 10-27-2017 02:10 PM

Re: The Barn
 
Hinckley

Norm Swann 10-28-2017 05:24 PM

Re: The Barn
 
Mill: Green, Yellow & Pink

Norm Swann 11-04-2017 08:47 PM

Re: The Barn
 
Thurs: Yoga
Sat: Hike Akron Gorge w/Sandy

Norm Swann 12-09-2017 10:52 AM

Re: The Barn
 
12-9-17
WU: Arm Leg Swings, 15 Air Squats, 50 AbMat Sit-ups, 10 wrist pronators @ 3.75 lbs., 50 SU, 25 x-overs, 50 Alt. footstep, 3 wrist rolls @ 16.25 lbs., 50 AbMat Situps.
15 Reverse Hyper @ 90 lbs.(forgot these today)

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Wall Push-up, feet 20" from wall
1st 2 sets orange band, last set red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral

Ball roller, tube roller

12-7-17 same as above, except all orange band and 40 sit-ups on first set

12-5-17 same as above, except all orange band and 40 sit-ups on first set

12-4-17 physical therapy, evaluation

Norm Swann 12-27-2017 06:57 PM

Re: The Barn
 
12-27-17 The Barn
WU: Arm Leg Swings, 15 Air Squats, 50 AbMat Sit-ups, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,
15 Reverse Hyper @ 90 lbs.

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up
1 sets, 15 each w/orange band and 2 sets w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral

WOD:
50 Alt footstep 10 Sit-ups
40 20
30 30
20 40
10 50
9:27

tube roller

12-23-17 and 12-25-17 W/O in Indiana at Andrews:
WU: Arm Leg Swings, 15 Air Squats, 50 AbMat Sit-ups, 50 SU, 50 Alt. footstep, 50 AbMat Situps.

1 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up
1st set orange band, last 2 sets red band of:
arm T to front
Arms outstretched, rotating

Foam roller

12-21-17 same as 12-19 & 16

12-20-17 physical therapy

12-19-17 & 12-16-17
WU: Arm Leg Swings, 15 Air Squats, 50 AbMat Sit-ups, 10 wrist pronators @ 3.75 lbs., 50 SU, 25 x-overs, 50 Alt. footstep, 3 wrist rolls @ 16.25 lbs., 50 AbMat Situps.
15 Reverse Hyper @ 90 lbs.

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Crack Board Push-up
1 sets, 15 each w/orange band and 2 sets w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral

Ball roller, tube roller

12-13-17 physical therapy

Norm Swann 01-02-2018 12:37 PM

Re: The Barn
 
12-30-17 The Barn
WU: Arm Leg Swings, 15 Air Squats, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,
15 Reverse Hyper @ 100 lbs.
3 sets of 15 KBS @ 20 lbs.

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up
1 sets, 15 each w/orange band and 2 sets w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral

WOD:
50 x-over 10 Sit-ups
40 20
30 30
20 40
10 50
12:13

Gemini Ball
SuperNova
tube roller

Norm Swann 01-02-2018 12:44 PM

Re: The Barn
 
1-1-18 Hike Nelson Ledges w/Ken & Kerry: look for ice climbings areas

1-2-18 The Barn
WU: Arm Leg Swings, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up
1 sets, 15 each w/orange band and 2 sets w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral
15 Reverse Hyper @ 100 lbs.
KBS @ 20 lbs.
WB, 1st set: basketball, 2nd & 3rd sets: 10lb.
Air Squats


WOD:
50 Single Unders 10 Sit-ups
40 20
30 30
20 40
10 50
8:38

Gemini Ball
SuperNova
tube roller


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