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

JT Kalnay 09-09-2012 09:35 AM

Re: The Barn
 
Sunday September 9, 2012

Mobility work from foundations and mobilitywod


Cindy, 11 rounds

Practiced C&J up to 195#.

Am going to do some running metcon this afternoon.

JT Kalnay 09-10-2012 01:02 PM

Re: The Barn
 
Monday September 10, 2012

Mobility work warmup

Low bar back squats skill and strength practice


Work Capacity Wod

5 rounds of:
10 back squats, 7 burpee box jumps

13:11

Norm Swann 09-10-2012 03:03 PM

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

WU #7:
9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows, 10 jerk, 75lb.
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes


Skill: MU= 5 total for September
HSPU=10 + 5 in Skill= 15 total for September

WOD: For time:
Run 1600m
150 DU
50 Burpees
Run 800m
100 DU
35 Burpees
Run 400m
50 DU
20 Burpees 47:37

15 min. Stretching

Norm Swann 09-11-2012 02:37 PM

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

WU #8:
BOSU C
5 bouldering routes 5/8

WOD: Front Squat 2-2-2-2-2-2-2
95-115-135-150-160-145-135

15 min. Stretching

Norm Swann 09-12-2012 01:53 PM

Re: The Barn
 
Hinckley w/ Rick and Ed; Hinckley Crack area and 3 Bannana routes. Fair to good conditions.

Later: Bike 18 miles with Sandy

Norm Swann 09-13-2012 03:37 PM

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

WU #9:
Rock Ring 10 min. workout
3 laps on Crackboard

Skill: MU= 5 total for September
HSPU=15 + [B]49 in WOD[/B](all kipping)= 64 total for September

WOD: "The Seven" 7 rounds for time of:
7 HSPU
135 lb. Thruster, 7 reps; [B]85 lb.[/B]
7 K-2-E
245 lb. Deadlift, 7 reps; [B]190 lb.[/B]
7 Burpees
7 KBS, 2 pood; [B]1.5 pood[/B]
7 Pull-ups 1:17:36

15 min. Stretching

JT Kalnay 09-17-2012 03:06 PM

Re: The Barn
 
Monday September 17, 2012

Welcome to the thread Eric. Welcome back Jeff.

I am back from the Great White North.

rode bike to CTown CrossFit.
warmup: 3x:
25 dubs, 10 push ups, 10 PVC OHS

15 minutes to find 1RM snatch:
145 (did it both regular and split)
could have gone heavier but ran out of time

Then...... (drumroll.......)
Helen (Tim, now I understand your moniker for this workout!)
16:40 RX

rode my bike home.

Norm: The 7 sounds like it reaches the 7th inner ring of HELL!:smiley_ev

JT Kalnay 09-18-2012 11:55 AM

Re: The Barn
 
Tuesday September 18, 2012

Supervised warmup:
pushups, squats, KTE

WOD:
"Smash"
20 minute cap, 3 rounds, FT
7 squat clean thrusters (125#)
50 dubs
7 burpee box jumps (18")

After the 3 rounds, 20 strict pullups.

I made 2 rounds plus 7 squat clean thrusters....

Norm Swann 09-19-2012 07:33 AM

Re: The Barn
 
Saturday-Monday, Red River with Ed
Did some Trad for the first time in a long time 5.7 - 5.8
Redpoint (Sport): Lip Service 11.c. Been thinking about this one for a month
A variety of other great routes.
I followed Ed up the classic "Autumn" at Long's Wall-then the rain hit.

JT; "Seven" was brutal, over an hour!

JT Kalnay 09-19-2012 10:19 AM

Re: The Barn
 
Here is a youtube of the skill ladder for the senior comp in columbus.

[url]http://www.youtube.com/watch?v=X5pgoLR1hKA&feature=g%E2%80%90all%E2%80%90u[/url]

JT Kalnay 09-20-2012 08:37 AM

Re: The Barn
 
Norm,

This link provides the context for the skill ladder in my previous post.
It's from a master's comp being held in Columbus in October.
I entered in the 50+ category, primarily to find weaknesses, which I have already found a few just by trying the skills ladder!

[url]http://www.friendshipcrossfit.com/FCF_Masters_2012.html[/url]

JT Kalnay 09-20-2012 01:39 PM

Re: The Barn
 
Thursday September 20, 2012

[B]Master's Comp Skills Ladder Exploration and Practice
[/B]Here is the link to the comp:
[url]http://www.friendshipcrossfit.com/FCF_Masters_2012.html[/url]

Today's Practice: (one minute on, one minute to move to next station)
Round One
Goblet Squat, 53#, 1 minute, yes, 1 point
20 second bar hang, yes, 2 points (was able to hang on for over 40 seconds)
30 second front plank, yes, 1 point
30 second right plank, yes, 1 point
30 second left plank, yes, 1 point
30 second handstand, yes, 1 point (nearly rotated back, need to find the right distance to have my hands away from the wall)
30 double unders, no, 23, (would have been eliminated here)
TGU, 53#, yes, 2 points (did one on each side)
3 strict pullups, yes, 2 points (did six)
2 strict ring dips, yes, 2 points (did four)
5 one arm KB OHS 44#, no, epic fail, not even close
stopped here (five minute rest)

Round Two
Goblet Squat, 53#, 1 minute, yes, 1 point
20 second bar hang, yes, 1 point
30 second front plank, yes, 1 point
30 second right plank, yes, 1 point
30 second left plank, yes, 1 point
30 second handstand, yes, 1 point (same balance issue)
30 double unders, no, 29, (would have been eliminated here)
TGU, 53#, yes, 2 points (did one on each side)
3 strict pullups, yes, 2 points (did six)
2 strict ring dips, yes, 2 points (did four)
5 one arm KB OHS 10#, (Rx is 44#), yes
stopped here
(will try skin the cats at my barn)
So, I think I ought to consider skipping the dubs (unless I get a lot better and can guarantee I'll get 30) and skip the KB OHS, b/c I think I can get the skin the cats, maybe two or three times in a minute.

Will keep practicing. If I can get the dubs, then I'll skip the one arm KB OHS and the pistols, because I think I could get the rope climb twice.

Finished off with a 1000m row in 5:02

Norm Swann 09-21-2012 09:21 AM

Re: The Barn
 
Yesterday: Climb at Hinckley with Rick: Hinckley Crack Area, Banana Routes and Dunes. Best conditions in a long time, 40% Humidity.

JT,
Comp looks awesome. I'll have to try the workout in my barn. Thanks for the info.

JT Kalnay 09-21-2012 04:34 PM

Re: The Barn
 
Yes conditions would have been ideal for climbing yesterday.
My day job is kicking my *ss right now...


Friday September 21, 2012

warmup:
65#
deadlift x 3, power clean x3, front squat x3, push press x3, backsquat x3
run 200m

three rounds


WOD
15-12-9-6-3 (with 200m run in between)
115# snatch

then 15 HSPU
I did 10 "HSPU" (three abmats) and 5 negatives (if you can call collapsing onto the abmats a negative)

then did one round of the Master's skill challenge, and today I did it right, where there was no break in between skills

60 second 55# goblet squat, 1 point
20 second bar hang, 2 points
30 second front plank, 1 point
30 second right side plank, 1 point
30 second left side plank, 1 point
30 second handstand, 1 point
30 dubs (failed, only got 22)
53# TGU, 1 point
3 strict pullups, 1 point
2 strict ring dips, 1 point
5 one arm OHS w/ KB (Rx is 44, I did 20), 0 points
2 skin the cats, 1 point
5 pistols (skipped this)
1 rope climb, 1 point
did not attempt HSPU, 5 yard handstand walk, 10 second L sit, or muscle ups.

Gotta keep working this skills ladder (and need to get better on double unders...)

JT Kalnay 09-23-2012 06:02 PM

Re: The Barn
 
Sunday 9-23-2012

Mobility work and stretching.

ten rounds of:
10KBS, 45#, 3GHD

then, practiced dubs
Had a new PR of 27 (might have been 28) unbroken.
While doing the dubs, someone turned off the oxygen and made the world spin faster. It was an uncomfortable experience....


Went climbing in the afternoon.
Did 5 easy routes.

Norm Swann 09-24-2012 01:45 PM

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

WU #1: 1 round of:

50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, , 5 Handstand push-ups

10 front squat, 65 lb. , 15 Kipping Pull-ups 

3 Forearm Rolls @ 15lb., 20 one-legged squat 9/20
5 bouldering routes
 5/5

Skill: MU= 5 total + 5 in Skill(w/false grip, 2+2+1)=10 for September
HSPU=64 + 5 in WU(4+1)= 69 total for September

WOD: "Adrian" 7 rounds for time of:
3 Forward Rolls
5 Wall Clmbs
7 T-2-B
9 Box Jumps, 30" Box 28:51

15 min. Stretching

Norm Swann 09-26-2012 08:48 PM

Re: The Barn
 
Yesterday: Disc Golf

Norm Swann 09-27-2012 12:32 PM

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

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls
10 Box Jumps, 24”,
25 Wall Ball Sit-ups: 4 lb. ball @ 4’ from wall
1 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1’s),
10 Kettlebell swings, 1.5 pood, 10 dips
5 bouldering routes, 5/5

Skill: MU=10 for September
HSPU= 69 total for September
Bar MU=several failed attempts

WOD: Back Squat 5-5-5-5-5 135-145-160(1)-160-145

15 min. Stretching

Norm Swann 09-28-2012 05:00 PM

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

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 5 Wall Climbs
10 push press, 65lb., 10 Deadlift, 115 lb.
10 bench Press, 115 lb., 5 bouldering routes 5/7

Skill: MU=10 + 5 in Skill (2+1+1+1 all false grip)=15 total for September
HSPU= 69 total for September
Bar MU=0 for September

WOD: "Filthy Fifty"
50 box jumps, 24"
50 jumping pull-ups
50 kettlebell swings, 35 lbs.
50 walking lunges
50 K-2-E
50 push press, 45 lbs.
50 Back Extensions: [B]Bench sit-ups[/B]
50 wall balls, 20 lb.
50 burpees
50 DU 49:47
Compare to 12-12-11, doing Supermans(easier) instead of Bench Sit-ups. 38:50. The jumping pull-ups were harder today also: need to come up w/consistent height.

15 min. Stretching

Norm Swann 09-29-2012 09:20 AM

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

WU #4: 1 round of:
1 Tabata Run,
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 Muscle-ups(2+2+1 w/false grip)
5 bouldering routes 5/5

Skill: MU=15 + 5 in WU=20 total for September
HSPU= 69 + 6 in Skill(4 + 2)=75 total for September
Bar MU=0 for September

WOD: Crossfit Total: 1 rep each of:
Back Squat 135-185-200
Shoulder Press 95-105(F)-100(F)-100(F)
Deadlift 185-215-250
200 + 95 + 250 = 545 [B]PR[/B]
Compare to:
1/16/11 430
6/30/11 520
9/12/11 540

Practiced climbing and putting pro in my crackboard.

JT Kalnay 09-30-2012 11:20 AM

Re: The Barn
 
Sunday September 30, 2012

Skills Ladder Practice

Fran: Rx, 13:28

Norm Swann 10-01-2012 09:08 AM

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

WU #5: 1 round of:
10 each, arm/leg stretches, 25 wheel Sit-ups
10 pushups, 10 inverted ring hangs,
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 OHS, 45 lb. (shoulder still sore)
5 bouldering routes 5/6

Skill: MU=20 total for September
HSPU= 75 + 5 in Skill(3 + 2)=80 total for September
Bar MU=0 for September

WOD: 50-35-20 reps for time of:
WallBall, 20 lb.
Pull-ups
DU 27:03

Practiced climbing and putting pro in my crackboard.

JT Kalnay 10-01-2012 12:08 PM

Re: The Barn
 
Monday October 1st, 2012

Warmup

15 minutes to find 1RM clean
195# squat clean
205# power clean (PR is 240#)
I felt weak from Friday's WOD, saturday's oly lifting seminar, and sunday's skill ladder + FRAN.

15 minutes to find 1RM low bar squat
145# (didn't feel like pushing it at all...)

METCON
5 rounds, for time,
5 deadlifts 235#
10 burpees
8:38

JT Kalnay 10-08-2012 01:54 PM

Re: The Barn
 
[B]Sunday October 7, 2012
[/B]Tried to shake off some of the rust at the shed.
Some easy TGUs, easy KBS, easy air squats, and lots of groaning.
It was interesting and disgusting that I hurt worse from five days of inactivity and travel than I would have if I'd been CrossFitting. Apparently Neil Young is correct, that it's better to burn out, than it is to rust....

[B]Monday October 8, 2012
[/B]Today's report can be found on my blog....
[url]http://jtkalnaynovels.wordpress.com/2012/10/08/crossfit-dont-poke-bears-with-sticks/[/url]

And some social commentary....
[url]http://jtkalnaynovels.wordpress.com/2012/10/08/federal-reserve-direction/[/url]

Norm Swann 10-08-2012 02:51 PM

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

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25 bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 5/6

Skill: MU=0 total for October
HSPU= 5 + 5 in Skill(5)=10 total for October
Bar MU=0 for October

WOD: 4 rounds for time of:
3 Rope Climbs at 15'; [B]3 Bachar Ladder[/B]
30 push-ups
30 sit-ups 29:38

15 min. Stretching

Norm Swann 10-09-2012 07:02 PM

Re: The Barn
 
Hinckley w/Rick; crack climbs

Norm Swann 10-11-2012 03:54 PM

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

WU #7: 9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows, 10 jerk, 75lb.
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes 5/5

Skill: MU=5 in skill (2+1+1+1, all false grip)=5 total for October
HSPU=10 total for October
Bar MU=0 for October

WOD:Weighted pull-ups 1-1-1-1-1-1-1 35-45-55-65-75(F)-75(F)-70 154lb. BW
Compare to 1/9/11 25-35-45-55-65-70-75 164lb. BW

JT Kalnay 10-12-2012 11:11 AM

Re: The Barn
 
Friday October 12, 2012

First CrossFit Competition...
[url]http://jtkalnaynovels.wordpress.com/2012/10/12/first-crossfit-competition/[/url]

Norm Swann 10-12-2012 01:35 PM

Re: The Barn
 
Good Luck at the competition JT!!!

Norm Swann 10-13-2012 01:06 PM

Re: The Barn
 
Hinckley w/Rick, Tim and Jeff. Best conditions of season!

Hinckley Crack Area:5/5 routes
Banana: 3/6 routes
Snoopy: 2/3 routes
14 routes total

JT Kalnay 10-14-2012 05:22 AM

Re: The Barn
 
CrossFit Comp, Day One Summary

[url]http://jtkalnaynovels.wordpress.com/2012/10/14/crossfit-competition-day-one/[/url]

Comp was fun, but climbing would have been more fun (and slightly less painful....)

JT Kalnay 10-21-2012 07:46 AM

Re: The Barn
 
10/20

Did walking lunges in the desert, air squats in the desert, and goblet squats holding random pieces of granite in the desert. Also climbed (only on-sighted the 5.4):

[url]http://www.mountainproject.com/v/holds-to-hollywood/105724393[/url]
[url]http://www.mountainproject.com/v/buckets-to-burbank/105724318[/url]
[url]http://www.mountainproject.com/v/ledges-to-lawndale/105723457[/url]
[url]http://www.mountainproject.com/v/pullups-to-pasadena/105724321[/url]

and then, for something slab-tastic...
[url]http://www.mountainproject.com/v/buenos-aires/105722104[/url]

The slab was a big effort for the legs, it was about 75 degrees on most parts, with one easy part at 70 degrees and the crux at about 80 degrees. The largest hold was the size of an old, worn dime. Thank heavens for sticky rubber.

Norm Swann 10-26-2012 10:33 AM

Re: The Barn
 
Climbing at the Red with Chris, then later Chris, Rick and Kerry.

Highlights:
Amarillo Sunset 5.11b, redpoint with draws
Bedtime for Bonzo 5.6 trad, 2 pitches
Psyberpunk 5.11c, redpoint
The Arrowhead 5.7 trad
Glide 5.12a, couldn't do all the moves; stick clipped the 3rd bolt
Gym Jones Approved 5.11b onsight (with hand jams at crux)
100 years of Solitude 5.11a onsight, steep
Check your grip 5.12a 1 fall; very steep
Size doesn't Matter 5.11a Rick onsighted! very thin, tough onsight.
Taking my new Elantra into Pundergrass Murray (twice).

Great weather, a little warm the last couple days. 7 days of climbing,
plus 1 rest day. Another great trip to the Red!!!

JT Kalnay 10-28-2012 12:10 PM

Re: The Barn
 
Nice job on the 5.11a onsight!
Sounds like CrossFit has helped your climbing?
How do you feel about it?

Sunday October 28, 2012

Two laps around the farm in the wind, cold, and rain. There's nothing Gore-Tex! Here's the answer to a question one of my coaches asked...

[url]http://jtkalnaynovels.wordpress.com/2012/10/28/crossfit-why-do-you-compete/[/url]

Eric T. Daniel 10-29-2012 05:44 PM

Re: The Barn
 
Hey Norm,
I have heard many great things from you by our mutual friend Tim. I know you are level 1 certified and I was wondering if I send you some videos on form if you could critique if you have time on here?
God bless,
Eric

JT Kalnay 10-30-2012 05:55 AM

Re: The Barn
 
Here's some video from day 1 of Hurricane Sandy, as seen from my window in downtown Cleveland.

[url]http://jtkalnaynovels.wordpress.com/...its-cleveland/[/url]

Norm Swann 10-30-2012 01:44 PM

Re: The Barn
 
JT,
Thanks. Crossfit has helped my climbing a lot. Mainly working the opposing muscles-I had no pain in my wrists or elbows the entire trip. Since I started Crossfit the pain has all but gone. Before Crossfit, the pain in my elbows and wrists was severe enough to case negative progress-the harder I "trained" the worse it got. I was considering giving up climbing after 30 years; now I don't have to.
I'm 55 and plan to climb even harder next year.
Crossfit seems to have made a big difference in your life also. I enjoy reading your posts. Sounds like you had a great time in the desert! I saw on Facebook you climbed an 5.11 that you liked a lot. The Columbus comp sounded awesome also!



Eric,
I've heard alot about you also. You have a great training partner in Tim; he works very hard and is also smart with the program he has developed.

I would be happy to critique any videos you send my way. Best of luck with Crossfit!

Norm Swann 11-02-2012 09:21 AM

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

WU #8:
BOSU Total Body Workout (TBW)A,B or C
5 bouldering routes 3/9
Put up a new route to mimic "Glide" 12a at Red

Between my shoulder blades still very sore from...a 5.7 trad route

Skill: MU=0 total for November
HSPU=5 in Skill (2+3 kipping)=5 total for November; Wore old style running shoes instead of 5 fingers while doing these. I might have bruised my heel doing kipping HSPU with the 5 finger shoes on before the trip to the Red (was limping most of the trip). I can get a more powerful kip with running shoes.
Bar MU=0 for November

No WOD; visitor

Norm Swann 11-03-2012 12:31 PM

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

WU #9:
Rock Ring 10 min. workout
3 laps on Crackboard

Skill:
MU=5 in Skill(2+2+1; all false grip)=5 total for November
HSPU=5 total for November
Bar MU=0 for NovemberWOD: 5 rounds for time of:
45lb. OH bar lunges, 50'; [B]25'[/B]
21 Burpees 16:36

Norm Swann 11-04-2012 07:52 PM

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

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, , 6 Handstand push-ups

10 front squat, 65 lb. , 15 Kipping Pull-ups 

3 Forearm Rolls @ 15lb., 20 one-legged squat 2/20
5 bouldering routes
 4/7

Skill:
MU=5 total for November
HSPU=6 in WU (4+2, w/2 non kipping)=11 total for November
Bar MU=0 for November

WOD: Shoulder Press 3-3-3-3-3-3-3 45-65-75-90-95-95 [B]PR[/B]


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