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

Norm Swann 03-24-2015 06:14 PM

Re: The Barn
 
Mon: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, MU: 3-2-2-2-1,50 AbMat Situps, 100 DU:40-68-100 (100 Total), 30 Ab Roller,15 C-2-B 10-5, 15 T-2-B, 15 K-2-B,10 Box Jumps @ 24" box , Shoulder stretches

Tues:WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 3 reps of: 45,50, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85, 10 reps of 95; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs

WOD: 3 rounds for time of:
8 Ring Dips
10 KBS @ 55 lbs.
15 Burpees 9:39

Roller

Norm Swann 03-26-2015 06:45 PM

Re: The Barn
 
Wed: 50 SU/25 x-over/50 alt footstep/25 DU, 10 HSPU: 5-1-3-1 kipping w 3/4" under head, 30 Ab Roller, Then

Hot Yoga, Then

15 T-2-B, 15 Box Jumps, 24", 15 K-2-B, 15 pull-ups, As few MU as possible to do 10 dips: 2MU 10-5, 100 DU 19-53-81-100

Thurs.: Climb at The Barn with Robert: 20 routes (took 2 tries to do Hollowdeck Holmes)did 2 routes twice.

Norm Swann 03-30-2015 04:15 AM

Re: The Barn
 
Sat: Climb at CRG

Sun: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 5/3 reps of: 45,50, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5/3 reps of: 80, 90, 10 reps of 100; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs

Roller

Norm Swann 04-01-2015 04:16 AM

Re: The Barn
 
Mon: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, MU: 2-3-3-2,15 Box Jumps @ 24", 50 AbMat Situps, 100 DU:33-63-90-100 (100 Total), 30 Ab Roller,15 C-2-B 10-5, 15 T-2-B, 15 K-2-B, Shoulder stretches

Tues: Climb at The Barn with Robert & Ben: 20 + routes, did several routes twice, 1 fall

Norm Swann 04-02-2015 03:35 AM

Re: The Barn
 
Wed: 50 SU/25 x-over/50 alt footstep/25 DU, 50 Pushups 10-10-15-15, 30 Ab Roller,

Hot Yoga

Back felt tight, skipped normal workout

Norm Swann 04-04-2015 04:01 PM

Re: The Barn
 
Rest Thurs & Friday due to back

Sat: Climb at CRG with Jeff

Norm Swann 04-07-2015 06:36 PM

Re: The Barn
 
Monday: Climb at Hinckley w/Rick, Ken & Don
Finally got Buzzard direct and got Burnout Dyno from ground up for the first time. Cut short with rain around noon.

Monday night: 50 SU/25 x-over/50 alt footstep/25 DU, 50pushups 10-15-15-10, Hot Yoga, Then
MU: 3-3-2-2, 15 Box Jumps @ 24", 50 AbMat Situps, 100 DU:50-75-100 (100 Total), 30 Ab Roller,15 C-2-B 10-5, 15 T-2-B, 15 K-2-B, Shoulder stretches

JT Kalnay 04-08-2015 05:41 AM

Re: The Barn
 
Excellent work at Hinckley! Nice job!

Norm Swann 04-08-2015 06:52 PM

Re: The Barn
 
Thanks JT, felt good to climb outside.

Wed: 50 SU/25 x-over/50 alt footstep/25 DU, 50 AbMat, 15 K-2-B, 60 Pushups 15-15-15-15, 15 Box Jumps 24"

Hot Yoga, Then

10 HSPU:4-6 kipping w 3/4" under head, 30 Ab Roller, 15 T-2-B, 20 kipping pull-ups, As few MU as possible to do 20 dips: 2MU 12-8, 100 DU 21-60-94-100, 15 KBS @ 55 lb., Shoulder stretches

Norm Swann 04-09-2015 07:44 PM

Re: The Barn
 
The Barn w/Robert
10 routes

Norm Swann 04-11-2015 03:10 PM

Re: The Barn
 
Hinckley w/Rick, Tim, Robert, Nahomi, and Ken
Usual + worked on starting moves of When-u-Dance

Norm Swann 04-13-2015 07:09 PM

Re: The Barn
 
Monday: 50 SU/25 x-over/50 alt footstep/25 DU, 75 pushups 15-15-15-15-15, Hot Yoga, Then
MU: 4-4-2, 15 Box Jumps @ 24", 50 AbMat Situps, 100 DU:38-?-?-100 (100 Total), 30 Ab Roller,15 C-2-B 10-5, 15 T-2-B, 15 K-2-B, Shoulder stretches

Norm Swann 04-24-2015 10:17 AM

Re: The Barn
 
Climb at The Barn
18 routes readpoint w/1 fall

Norm Swann 04-26-2015 08:54 AM

Re: The Barn
 
Sun: WU
Arm/Leg Swings
40 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 DU/50 alt footstep/25 x-over
3 wrist rolls @ 15 lbs.
40 AbMat Situps

Shoulder Press; 5/3 reps of: 45,50, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5/3 reps of: 80, 90, 10 reps of 100; 1.5 min. rest in-between

Roller

Norm Swann 04-26-2015 01:17 PM

Re: The Barn
 
Saturday: Hinckley w/Robert, Nahomi and Ken
11 routes, Snoopy/Buzzard and Crack Area.

Norm Swann 04-28-2015 08:08 PM

Re: The Barn
 
Monday: 50 SU/25 x-over/50 alt footstep/25 DU, 50 pushups 10-10-10-10-10, Hot Yoga, Then
MU: 2-2-2-2-2, 10 Box Jumps @ 24", 40 AbMat Situps, 75 DU:37-75 (75 Total), 20 Ab Roller,10 Pullups, kipping 10, 10 T-2-B, 10 K-2-B, Roller

Tuesday: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 DU/50 alt footstep/25 x-over
3 wrist rolls @ 15 lbs.
50 AbMat Situps

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 5/3 reps of: 45,50, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5/3 reps of: 80, 90, 10 reps of 100; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs

15 Routes on climbing wall w/Robert

Norm Swann 05-04-2015 07:32 PM

Re: The Barn
 
Friday: Miller Fork, Secret Garden
Hippie Lip Balm 5.9 Flash w/draws
**** to the Rock 5.10b Flash w/draws
Linear Regression 5.11a Flash w/draws
Red Devil 5.11b TR, didn't get crux move

Saturday : Secret Garden
Little Wing 5.9 Onsight
? 5.11? Onsight
Next route right of ? 5.11 ? Onsight
Little T 5.11b Onsight
Sloppy Seconds 5.11a Onsight

Sunday: Zoo
Chimp 5.10a Redpoint
Barrel Full of Monkeys 5.11a Flash w/draws

All new routes but one. Great Climbing w/Rick and Tim. Had some adventures getting in and out of Millers Fork; they were fixing the washed out road both days.

Monday: 50 SU/25 x-over/50 alt footstep/25 DU, 75 pushups 15-15-15-15-15, Hot Yoga, Then
MU: 3-4-2-1, 15 Box Jumps @ 24", 50 AbMat Situps, 100 DU:52-87-100 (100 Total), 30 Ab Roller,15 C-2-B Pullups 10-5, 15 T-2-B, 15 K-2-B, Roller

Norm Swann 05-06-2015 07:12 PM

Re: The Barn
 
Wed: Hot Yoga, Then
50 SU/25 DU/50 alt footstep/25 x-over, 10 HSPU: 10! kipping w 3/4" under head, 30 Ab Roller, 15 T-2-B, 15 Box Jumps, 24", 15 K-2-B, 15 pull-ups, As few MU as possible to do 10 dips: 2MU 11-4, 100 DU 41-79-100
Then,
Fizek climbing wall, auto belay, challaging to find a route up wall using natural features for hands and anything for feet. Project.

Norm Swann 05-10-2015 05:17 PM

Re: The Barn
 
Saturday: Hinckley w/Don and Jeff
O wall: 4 routes
Appearing Handholds & 2 routes to the right

Snoopy left, Snoopy right
Buzzard, Right Arete, Crack

Sunday: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 DU/50 alt footstep/25 x-over
3 wrist rolls @ 15 lbs.
50 AbMat Situps

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 5 reps of: 25,30,40 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45, 55, 65; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs

Run for time:
800m 4:42
400m 2:09
300m 1:33
200m 0:48
100m 0:26 Total w/rest 17:46

Norm Swann 05-11-2015 07:42 PM

Re: The Barn
 
Arm/Leg swings, 50 SU/25 DU/50 alt footstep/25 x-over, 75 push-ups: 15-20-20-15-5 Hot Yoga, Fizek Climbing Wall

Norm Swann 05-12-2015 07:32 PM

Re: The Barn
 
The Barn: 18 routes redpoint w/1 fall

Norm Swann 05-13-2015 05:57 PM

Re: The Barn
 
Wed: 50 SU/25 DU/50 alt footstep/25 x-over, 10 MU 2-3-2-2-1, 10 HSPU: 4-4-2 kipping w 3/4" under head, 30 Ab Roller, 15 T-2-B, 15 Box Jumps, 24", 15 K-2-E,
75 push-ups in sets of 15, 50 AbMat Situps

Hot Yoga,

Then C-2-B 12-3, DU 31-63-100, 15 KBS @ 55 lbs.

Then,
Fizek climbing wall, auto belay, challaging to find a route up wall using natural features for hands and anything for feet. Project. + speed climbing.

Norm Swann 05-15-2015 06:25 PM

Re: The Barn
 
Thursday: Hinckley w/Rick, Nahomi, Don & Ken
3 Banana routes, 2 Snoopy routes, and several routes at Crack Area

Friday Ride to work 12+ miles in 1 hour 10 mins.

Norm Swann 05-22-2015 08:36 PM

Re: The Barn
 
5/19/15 Red River w/ Rick & Craig
Millers Fork, Coopers Cove
Grain of Salt 5.10c Onsight
Road Kill 5.10c Onsight
Grab n' Go 5.10d Onsight
Miller Fork, Fruit wall
JewJew Fruit 5.10c Onsight ****

5/20/15
Miller Fork, Fruit Wall
Banana Split 5.8 Onsight
Poppin Cherries 5.8 Onsight
Peach Fuzz 5.11b Red point on 3rd try ****
Heath Ledger 5.10c Onsight

5/21/15
Miller Fork, Deep End
Fluffer 5.10a Onsight ****
Pool Boy 5.10b Onsight ****
Half Mast 5.11b Onsight ****

Norm Swann 05-28-2015 05:25 PM

Re: The Barn
 
Wed: Fizek climbing wall, 60 push-ups in sets of 15, 5 MU 3-2, 5 HSPU: 5 kipping w 3/4" under head,
50 AbMat Situps, 15 T-2-B
Hot Yoga: Then
50 SU/25 DU/50 alt footstep/25 x-over, 30 Ab Roller, 15 Box Jumps, 24", 15 K-2-E, 15 C-2-B, 10-5, 100 DU 30-58-80-100, As few MU as possible to do 10 dips: 2MU 10-5, Tabata Treadmill: 12% slope, 6.0 speed

Thursday: Hinckley w/Rick, Nahomi, Don, Kerry, & Ken
8 trips up O-Wall, 2 routes up Sunshine, Appearing Handholds, Owls Eyes, Arete, Left of Arete. Not the best conditions but fun day.

Norm Swann 05-31-2015 02:28 PM

Re: The Barn
 
Saturday evening: Fizek 5K glow run w/Sandy. 32:30

Sunday: Boulder at CRG for 3 hours

Norm Swann 06-02-2015 03:25 PM

Re: The Barn
 
Monday:50 SU/25 DU/50 alt footstep/25 x-over, 75 push-ups in sets of 15,
Hot Yoga-didn't workout after Yoga, upset stomach

Tuesday: Hinckley w/Rick, Ken, Nahomi, Don
Double O, Double O left start, Dunes, Dunes w/o Texas (used holds to right),
Dunes w/o Texas (used holds to right) start to right of Dunes (same finish), Buzzard, Crack, Burnout dyno, Dunes 8 routes

Norm Swann 06-04-2015 02:02 PM

Re: The Barn
 
Wed:60 push-ups in sets of 15, 5 MU 5, 5 HSPU: 5 kipping w 3/4" under head,
50 AbMat Situps, 15 T-2-B
Hot Yoga: Then
50 SU/25 DU/50 alt footstep/25 x-over, 30 Ab Roller, 15 Box Jumps, 24", 15 K-2-E, 15 belly-2-B(close to doing a bar MU, 6-4-5, 100 DU 16-33-56-83-100, As few MU as possible to do 10 dips: 2MU 8-7

Thursday: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 DU/50 alt footstep/25 x-over
3 wrist rolls @ 15 lbs.
50 AbMat Situps

Shoulder Press; 5 reps of: 25,30,40 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45, 55, 65; 1.5 min. rest in-between

Run for time:
1mile 9:47
2 minute rest
1mile 10:36

Roller
_____________

Norm Swann 06-08-2015 07:42 PM

Re: The Barn
 
Sunday: Climb at Hinckley w/ Jeff, Robert, Nahomi, Ken, Matt, Kerry
Ape Traverse, Dunes, Quicksand, Crack, Burnout, both aretes, Buzzard, Banana right, worked on Banana center, The Climb I hate.

Monday: 50 SU/25 DU/50 alt footstep/25 x-over, 75 push-ups in sets of 15,
50 AbMat Situps,
Hot Yoga: Then
10 MU, 5-3-2, 30 Ab Roller, 15 Box Jumps, 24", 15 K-2-E, 15 kipping pullups, 100 DU 52-100, 15 T-2-B, 5 pistols each leg w/ 10 lb kb counterweight.

Norm Swann 06-10-2015 05:49 PM

Re: The Barn
 
Wednesday: Climb at Hinckley w/Rick and Don-Hinckley crack area.

Norm Swann 06-13-2015 01:31 PM

Re: The Barn
 
Saturday: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 DU/practice skier and tap dance
3 wrist rolls @ 15 lbs.
50 AbMat Situps

Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 25,30,40 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45, 55, 65; 1.5 min. rest in-between
Reverse Hyper: 15 reps of 90 lb

Run for time:
1mile 9:11
2 minute rest
800m 4:18
2 minute rest
400m 1:49

Roller
_______

Norm Swann 06-14-2015 01:44 PM

Re: The Barn
 
Sunday: Boulder at CRG for 3 hours

Norm Swann 06-15-2015 07:08 PM

Re: The Barn
 
Monday: 50 SU/25 DU/50 alt footstep/25 x-over, 75 push-ups in sets of 15,
Hot Yoga: Then
10 MU, 5-3-2, 30 Ab Roller, 15 Box Jumps, 24", 15 K-2-E, 50 AbMat Situps, 15 kipping pullups, 100 DU 40-75-100, 15 T-2-B, 5 pistols each leg w/ 10 lb kb counterweight. Tabata treadmill at 12% slope and 5.5 speed

Norm Swann 06-18-2015 06:27 PM

Re: The Barn
 
Wed:75 push-ups in sets of 15, , 10 HSPU: 9-1 kipping w 3/4" under head,
50 AbMat Situps, 15 T-2-B
Hot Yoga: Then
50 SU/25 DU/50 alt footstep/25 x-over, 30 Ab Roller, 15 Box Jumps, 24", 15 K-2-E, 15 belly-2-B 3-2-3-3-4, 100 DU (3 tries to get to 100), As few MU as possible to do 15 dips: 2MU 12-3

Today: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 DU/practice skier and tap dance
3 wrist rolls @ 15 lbs.
50 AbMat Situps

Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,55,10 reps of 60 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 75, 90, 10 reps of 100; 1.5 min. rest in-between
Reverse Hyper: 15 reps of 90 lb

1 boulder route in-between each exercise including WU

Roller

Then: Bike w/Sandy 18.04 miles, 13.6 average,

Norm Swann 06-23-2015 04:14 PM

Re: The Barn
 
Monday: 50 SU/25 DU/50 alt footstep/25 x-over, 75 push-ups in sets of 15,
Hot Yoga: Then
10 MU, 4-3-2-1, 30 Ab Roller, 15 Box Jumps, 24", 15 K-2-E, 50 AbMat Situps, 15 kipping pullups, 100 DU 50-82-100, 15 T-2-B, 5 pistols each leg w/ 8.8 lb kb counterweight. Tabata treadmill at 12% slope and 5.5 speed

Tues: Climb at The Barn. 11/11 routes. Took 5 tries each to do 2 of the routes
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,55,10 reps of 60 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 75, 90, 10 reps of 100; 1.5 min. rest in-between

Norm Swann 06-24-2015 07:39 PM

Re: The Barn
 
Wed:50 SU/25 DU/50 alt footstep/25 x-over, 75 push-ups in sets of 15, 15 T-2-B, 50 AbMat Situps, 15 Box Jumps, 24", 18 C-2-B 3-3-4-4-1-1-2,15 K-2-E, As few MU as possible to do 15 dips: 2MU 11-4
Hot Yoga: Then
10 HSPU: 1-1-3-4-1 kipping w 3/4" under head, 30 Ab Roller, 100 DU 41-58-83-100, 5 Pistols each leg(alternate), 15 Burpees
Tabata Treadmill, 12% incline at 6.0 speed

Norm Swann 06-25-2015 05:25 PM

Re: The Barn
 
Climb at The Barn. 11/11 routes. Took 3 tries each to do 1 of the routes
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,55,10 reps of 60 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 75, 90, 10 reps of 100; 1.5 min. rest in-between

Norm Swann 06-27-2015 05:52 PM

Re: The Barn
 
Climb at The Barn. 13/13 routes. Took 3 tries each to do 1 of the routes and 2 tries for another
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,60,10 reps of 65 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 85, 95, 10 reps of 105; 1.5 min. rest in-between
Reverse Hyper: 15 reps of 90 lb

Norm Swann 06-29-2015 05:00 PM

Re: The Barn
 
Climb at The Barn. 13/13 routes. Took 3 tries each to do 2 of the routes and 2 tries for another
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,60,10 reps of 65 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 85, 95, 10 reps of 105; 1.5 min. rest in-between
Reverse Hyper: 15 reps of 90 lb

Norm Swann 07-04-2015 08:18 PM

Re: The Barn
 
Wed, Thurs, Friday: run with Sandy (Vacation in Seneca Falls, NY. Great seeing Andrew and Jennifer).


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