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

Norm Swann 11-05-2012 02:57 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 4/7 making progress on my new route

Skill:
MU=5 total for November
HSPU=20 in WOD (all kipping)=31 total for November
Bar MU=0 for November

WOD: "Holleyman" 30 rounds for time of: [B]20 rounds[/B]
5 WB shots, 20 lb. ball
3 HSPU, [B]1[/B]
225 lb. Power Clean, 1 rep [B]95 lb.[/B] 33:27

Eric T. Daniel 11-08-2012 02:54 PM

Re: The Barn
 
Hey Norm,

Let me know what you think of form. Please be as critical as you can, blunt is good and much appreciated.

Thanks,
Eric

[url]http://m.youtube.com/watch?feature=y...e_gdata_player[/url]

Norm Swann 11-08-2012 03:15 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 4/10

Skill:
MU=6 in skill (1+1+2+1+1; 1 w/false grip, 5 w/o)=11 total for November
HSPU=31 total for November
Bar MU=0 for November

WOD: For time:
135 lb. Thruster x15; [B]75 lb.[/B]
Run 200m
95 lb. Thruster x 20; [B]70 lbs.[/B]
Run 400m
65 lb. Thruster x 30
Run 800m 20:05

Norm Swann 11-08-2012 03:18 PM

Re: The Barn
 
Eric,

I'm getting an "Invalid video id" message in Red when I click on the link???

Eric T. Daniel 11-08-2012 06:16 PM

Re: The Barn
 
[url]http://m.youtube.com/watch?feature=youtube_gdata_player&v=RC6_fC8QRnA&desktop_uri=%2Fwatch%3Fv%3DRC6_fC8QRnA%26feature%3Dyoutube_gdata_player[/url]

Let me know if that doesn't wprk

Norm Swann 11-09-2012 09:01 AM

Re: The Barn
 
Hi Eric,

Still no luck. The link takes me to You Tube-I can see your pic-I click on that and it takes me to Quicktime Player.
Then it says "waiting for media"
Then "Not Found"

The related videos on the page do the same thing.

I haven't used You Tube much, not sure why it's not working?

Norm Swann 11-09-2012 04:24 PM

Re: The Barn
 
Review of Eric's 275 lb. Squat Clean
1. Stance; between hip width and shoulder width-Good(best I can tell)
2. Weight on arms-no jerk at start of lift-Good
3.Weight on heels-Good
4.Shoulders slightly in front of bar-Good
5. Back arched/lumbar curve locked in-Good
6.Symmetrical grip just outside the knees-Good
7. Chest up-Good
8. Neutral Head-Lower head to neutral position
9. Bar stays in contact w/legs; I can see both blue short legs move up w/bar-Good
8.Hips and shoulders rise at the same time-Good
9. Once bar passes knees, hip opens up all the way-Good
10.Both feet leave floor as you go under the bar-left foot comes higher; Left foot moves out slightly, right foot goes straight down. Both feet should move out to Shoulder width or slightly wider.
10. Nice turnover, full squat, elbows high, bar resting on chest-Good
11. Full hip and knee extension for a split second at end of lift. make sure you don't drop the bar to early (you didn't on this lift but it was close).

I viewed at slow motion by clicking on the video to pause(don't use the pause button). Then hold the spacebar down for slow motion.

Summary-Excellent form, bad *** lift! Hope this helps. Work on neutral head and foot placement after the jump.

Norm Swann 11-09-2012 07:55 PM

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

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 Muscle-ups
5 bouldering routes, 4/9 moved key left hand over to the left, more like original route; still hard but making progress

Skill:
MU=6 in WU (1+1+1+1+1; all w/o false grip)=17 total for November
HSPU=6 in Skill (6, 2 w/o kip)=37 total for November
Bar MU=0 for November

WOD: Squat Clean 1-1-1-1-1-1-1 65-75-95-105-135-145-155(F)-155(F)-155(F)

Norm Swann 11-10-2012 03:38 PM

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

WU #5: 1 round of:
10 each, arm/leg stretches, 25 wheel Sit-ups
10 Wall Ball @22lb, 10 Chest to Bar Pull-ups
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 OHS, 65 lb., 5 bouldering routes 4/7

Skill:
MU=6 in Skill (1+1+1+1+1; 4 w/o false grip)=23 total for November
HSPU=37 total for November
Bar MU=0 for November

WOD:
Run 1600m 8:12
Rest 3 mins.
Run 800m 3:50
Rest 2 mins.
Run 1200m 6:38
Rest 1 min.
Run 400m 1:54

Eric T. Daniel 11-12-2012 07:33 PM

Re: The Barn
 
Just got the critique, just what I needed. Thank you very much, I will work on it and keep you updated. Also might post a jerk and some snatches if you have time.

Norm Swann 11-14-2012 04:28 PM

Re: The Barn
 
Sunday: Hinckley w/Rick Beautiful day!
Met a couple from my area Robert and Nahomi
Ed, Kyle and John Gill were also there; haven't seen Kyle and John for years.

I was like a kid in a candy store with all the ropes up. I climbed until my left arm cramped and then had to go home.

Worked on "And Now for Something Completely Different"
John had the Cave set up; got it first go.
Banana Routes, took me 3 tries to get the easiest route-got the others w/falls
Crack Routes
Snoopy:took 2 attempts
Several other routes were set up-ran out of energy before I got to them.

Monday-Wed. Morgantown. Mother-in-Law had knee surgery. Everything went well.

Eric;
I'll be happy to look at other videos you post.

Norm Swann 11-15-2012 10:53 AM

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
15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 4/8

Skill:
MU=6 in Skill (1+1+1+1+1; 4 w/o false grip)=23 total for November
HSPU=37 total for November
Bar MU=0 for November

WOD: For time:
25 GHD sit-ups; [B]Bench sit-ups[/B]
1 MU
20 Bench sit-ups
2 MU
15 Bench sit-ups
3 MU
10 Bench sit-ups
4 MU
5 Bench sit-ups
5 MU 20:00

Norm Swann 11-15-2012 11:45 AM

Re: The Barn
 
Forgot to update Skill on previous post

Skill:
MU=15 in WOD (all w/false grip, all singles)=38 total for November

Norm Swann 11-16-2012 07:45 PM

Re: The Barn
 
All Heart Crossfit: Charlie, Lisa and Doug? Good gym, great people
Saw some of the people that use to go to Crossfit Youngstown: Kristen, Kevin, Nick, Angie.

Warm-up

3x5 Deadlift 135-165-195

WOD:
500m Row
10 Wall Climbs
15 SDHP, 95 lbs.; [B]65lbs[/B]
20 Warrior Burpees
25 Thrusters 65lbs.
30 KBS 55 lbs
Run 440m 21:17 Couldn't find the fire hydrant- ran to far to stop sign- probably added 30 sec. to my already slow time.

I was greast working out with other people!

Norm Swann 11-17-2012 02:13 PM

Re: The Barn
 
Hinckley w/Rick and Ed
Crack Area
Sore from yesterday.

JT Kalnay 11-19-2012 01:39 PM

Re: The Barn
 
Monday November 19, 2012

Strenth:
Back squats and weighted pullups.

Metcon:
21-15-9
HSPU (3 ab mats {which is down from four...})
WBS, 25#
T2B

While embracing the suck during the round of 15, this thought came to mind. It was something Tim and I discussed yesterday.
[url]http://jtkalnaynovels.wordpress.com/...r-gets-easier/[/url]

I know Robert and Nahomi and think they are nice folks.

Norm Swann 11-19-2012 03:02 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=38 total for November
HSPU=37 total for November
Bar MU=0 for November
Snatch 1-1-1-1-1-1-1 75-85-90-95-100-105(F)-105(F)-105(F)

WOD: AMRAP in 20 mins of:
Run 400m
3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
3 rounds + run + Pull-ups + 9 Push-ups

Norm Swann 11-19-2012 06:41 PM

Re: The Barn
 
JT,
Robert and Nahomi do seem nice. Its great to have climbers living close to me!

Norm Swann 11-20-2012 02:57 PM

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

WU #8:
BOSU Total Body Workout B
5 bouldering routes 4/9 Got all the moves on new route;need to put it together.

Skill:
MU=38 total for November
HSPU=15 in WOD(all kipping)=52 total for November
Bar MU=0 for November

WOD: "Dell" For time:
25 Burpees
Run 400m w/20lb. ball
25 weighted pull-ups, 20 lb.
Run 400m w/20lb. ball
25 HSPU; [B]15[/B]
Run 400m w/20lb. ball
25 C-2-B pull-uops
Run 400m w/20lb. ball
25 Burpees 38:25

Norm Swann 11-22-2012 08:23 PM

Re: The Barn
 
20 minute run

Norm Swann 11-23-2012 10:24 PM

Re: The Barn
 
Run about 2 miles

Norm Swann 11-24-2012 09:27 AM

Re: The Barn
 
Crossfit Generation

Warm-up : hurt right side of lower back on 500m row-felt it go.

Cindy: AMRAP in 20 mins of:
5 pull-uops
10 push-ups; [B]Hand release[/B]
15 Squats 14 rounds +10 push-ups

Tim Babcock 11-24-2012 04:53 PM

Re: The Barn
 
Norm, I hope your back is okay. It sucks to be injured. You must be out of town for the holiday.

Norm Swann 11-25-2012 04:03 PM

Re: The Barn
 
Thanks Tim,
Just got back from Philly; visiting Andrew. Back feels a little better today, even after the long drive. Rest and ice seem to be helping.

Norm Swann 11-28-2012 02:44 PM

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

WU #9:
Rock Ring 10 min. workout
1 lap on Crackboard-put in and removed gear; clipped rope.

Skill:
MU=38 total for November
HSPU=52 total for November
Bar MU=0 for November

WOD For time:
Thrusters @ 75 lbs., 30 reps [B]65 lbs.[/B]
15' rope ascents, 3 reps [B]Bachar Ladder[/B]
Thrusters, 20 reps
Bachar Ladder, 2 reps
Thrusters, 10 reps
Bachar Ladder, 1 rep 18:30
Note: used lighter weight and weight belt; back felt ok

Norm Swann 11-29-2012 08:49 PM

Re: The Barn
 
Climb at The Barn with Robert and Nahomi.

Norm Swann 12-07-2012 02:45 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 4/20
5 bouldering routes 5/7

Skill:
MU=0 total for December
HSPU=6 in WU (5 kipping)=6 total for December
Bar MU=0 for December

WOD AMRAP in 15 mins. of:
8 ring dips
10 box jumps, 24" box
12 step lunges w/95 lb barbell; I used [B]45 lb plate[/B]
4 rounds + 8 + 10 + 6 lunges

15 min stretching

Norm Swann 12-08-2012 07:07 PM

Re: The Barn
 
CRG with Robert and Nahomi
Easy to Moderate routes
Fun day!

Norm Swann 12-12-2012 03:07 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 4/7 (new route down to 1 fall)

Skill:
MU=0 total for December
HSPU=30 in WOD (all kipping)=36 total for December
Bar MU=0 for December

5 rounds for time:
275 lb. Deadlift, 7 reps ; [B]190 lbs.[/B]
30 Squats
HSPU, 7 reps; [B]6 reps[/B] 22:51

Norm Swann 12-13-2012 09:14 PM

Re: The Barn
 
Climb at The Barn with Robert and Nahomi.

Got my new route using anything for feet.

Robert and I saw 10 shooting stars between us in about 20 mins.; around 9 pm

Norm Swann 12-14-2012 03:33 PM

Re: The Barn
 
Climb at Hinckley w/Rick
8/10 Crack area climbs
Nice day, especially for December!

Norm Swann 12-16-2012 04:47 PM

Re: The Barn
 
CRG with Robert and Nahomi/Ken,Kel, and Kevin
Easy to Moderate routes/worked on a 5.12
Another fun day!

Norm Swann 12-19-2012 03:41 PM

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

WU: arm/leg swings
5 bouldering routes 5/5 (2nd time up new route; need to narrow down the foot holds)

Skill:
MU=5 in skill (3 w/fg+1 w/o + 1 w/o)=5 total for December
HSPU=36 total for December

WOD: For time, 20 reps each of;
WBS, 20 lb @ 10' target
Situps
BJ, 24" box
Pushups
Clean, 135 lb. [B]75 lb.[/B]
DU
Trusters, 35 lb dumbell [B]65 lb barbell[/B]
Pullups
OHS, 95 lb [B]65 lb[/B]
Push Press, 95 lb [B]65 lb[/B]
Ring Dips
SDHP, 95 lb [B]65 lb[/B]
Burpees
Back Squat, 135 lb [B]95 lb[/B]
GHD Situps, Bench Situps
Walking Lunge
Deadlift, 135 lb [B]95 lb[/B]
K-2-E
Front Squat, 135 lb 95 lb
53:27 missed KBS; need a bigger board

Norm Swann 12-21-2012 03:47 PM

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

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, [B]75[/B]lb., 6 Muscle-ups,
5 bouldering routes 4/7

Skill:
MU=6 in WU (1+1+1 w/o + 1+1 w/fg)=11 total for December
HSPU=36 total for December

WOD: AMRAP in 7 mins. of:
Burpees to 6" target above reach
65

Note: aggravated my back last Sat. at CRG doing a high step; wore weight belt, seemed to help.

15 min stretching

Norm Swann 12-23-2012 04:11 PM

Re: The Barn
 
Climb at The Barn with Jeff Barney

He was able to easily bypass the small holds on the new route; removed one of the starter holds and made one smaller; now a little harder and unable to bypass holds; still need to work out the feet.

Back still giving me trouble; climbed with weight belt.

Norm Swann 01-26-2013 07:31 PM

Re: The Barn
 
MRI results are in:
Bulging disk at L5 S1; right side; irritation of the lateral femoral cutaneous nerve.
3 options:
1. Physical Therapy (at Rehab Center + looking into a reverse hyper)
2. Caudal Steroid Injections(Three)
3. Surgery
Going to start with PT; if that doesn't do it I'll have to have the injections.

9/5/2006 was in the hospital for severe back pain-couldn't walk. Problem was the C-arm at left L4; pain was on left side-still seems to be ok. Took care of it with PT and the Caudal Steroid Injections. Took about three months to get back to anything close to normal. Didn't start CrossFit until Spring of 2010.

This is something new, but doesn't seem to be as severe. I'm hoping PT will take care of it.

Norm Swann 01-31-2013 07:58 PM

Re: The Barn
 
Short workout:

Situps: 25
Pullups: 3X5
Push-ups: 3x10
Air Squats: 2x10

Tim Babcock 02-01-2013 05:25 AM

Re: The Barn
 
Good to see you back at it.:)

Norm Swann 02-02-2013 06:54 PM

Re: The Barn
 
Thanks Tim.

3 rounds of:
25 Situps
10 Valeo swings
5 Ring Dips

3 rounds of:
10 reverse hyper on Yoga ball on bench
5 Pullups
5 Ring Dips

10 Air Squats

Norm Swann 02-03-2013 03:01 PM

Re: The Barn
 
9 bouldering routes


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