CrossFit Discussion Board

CrossFit Discussion Board (
-   Workout Logs (
-   -   The Barn (

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 1s),
10 Kettlebell swings, 1.5 pood, 10 dips
5 bouldering routes 4/7 making progress on my new route

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.



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

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

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

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

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

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

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.

All times are GMT -7. The time now is 02:20 AM.

CrossFit is a registered trademark of CrossFit Inc.