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

Norm Swann 01-02-2011 10:41 AM

Re: The Barn
 
20 routes on climbing wall: Blue and Dyno#2 IC.

Norm Swann 01-03-2011 09:44 AM

Re: The Barn
 
BOSU 15 min. complete core workout

3 rounds for time of:
Run 400 meters
30 Overhead squats, [B]45[/B] pounds
21 Pull-ups
23:34

Norm Swann 01-04-2011 09:26 AM

Re: The Barn
 
BOSU 15 min. complete upper body workout

Front Squat: 70-75-80-85-90, 3 reps each

Norm Swann 01-05-2011 09:30 AM

Re: The Barn
 
BOSU 15 min. complete core workout

"Fran"
3 rounds, 21-15-9 reps, for time of:
[B]45[/B] pound Thruster
Pull-ups
9:36

Norm Swann 01-06-2011 10:36 AM

Re: The Barn
 
20 routes on climbing wall: Blue and Dyno#2 IC.

Norm Swann 01-07-2011 10:25 AM

Re: The Barn
 
BOSU 15 min. complete body workout

"Rankel" AMRAP in 20 minutes of:
[B]100[/B] pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings,[B]20lb.[/B]
Run 200 meters
5 rounds + 6 deadlifts+1 Burpee pull-up

Norm Swann 01-08-2011 10:55 AM

Re: The Barn
 
BOSU 15 min. complete body workout

Five rounds for time of:
[B]5[/B] Wall climbs
10 Toes to bar
20 Box jumps, [B]20[/B]" box
28:28

Norm Swann 01-09-2011 12:10 PM

Re: The Barn
 
1 Attachment(s)
BOSU 15 min. complete body workout

Weighted Pull-ups
25lb.-35-45-55-65-70-75 @ 1 rep each. 164lb. BW

This WOD was fun. Wore my climbing harness. The last set was w/ 45 lb. weight attached to harness. Put slings over each shoulder with 10lbs. + 5lbs. attached to each side.

Norm Swann 01-10-2011 10:27 AM

Re: The Barn
 
20 routes on climbing wall: Blue and Dyno#2 IC.

Norm Swann 01-11-2011 03:40 PM

Re: The Barn
 
BOSU 15 min. complete body workout

3 rounds for time of:
6 [B]Dips[/B]
30 Wall Ball Shots, [B]15[/B] lbs.
12 [B]Assisted[/B] Handstand push-ups
[B]55lb[/B]. Power Clean, 15 reps.
21:28

Norm Swann 01-12-2011 09:08 AM

Re: The Barn
 
Purchased a Groupon Coupon for Youngstown Crossfit-15 visits for $50. First visit was today.

We did Lunges, Inch Worm(Keep knees and elbows straight;inch across the floor), 25lb. overhead standing in place lunge, and Hollow Rocks (lie on back legs straight and elevated, arms straight and elevated; rock back and forth).

WOD: 5 rounds for time of:
250 meter rows
10 Burpees
13:21

Joe did a great job as instructor!

Norm Swann 01-13-2011 12:33 PM

Re: The Barn
 
BOSU 15 min. complete body workout

5 rounds for time of:
25: 1st set=floor sit-ups,2nd=wheel,3rd=bench,4th=floor,5th=wheel
5 Push Jerk, 75lb.
8:46

Norm Swann 01-14-2011 10:54 AM

Re: The Barn
 
5 rounds of 1 rep shoulder press:
75-80-85-90-95

20 routes on climbing wall [B]for time[/B]: Blue and Dyno#2 IC.
38:44

Norm Swann 01-15-2011 10:50 AM

Re: The Barn
 
BOSU 15 min. complete body workout


"Elizabeth"
21-15-9 reps for time of:
Clean [B]65[/B] pounds
[B]Rock[/B] Ring dips
21:58

Norm Swann 01-16-2011 11:54 AM

Re: The Barn
 
BOSU 30 min. complete body workout

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
130-95-205

Norm Swann 01-17-2011 10:22 AM

Re: The Barn
 
BOSU 30 min. complete body workout

5 rounds of [B]towel pull-ups[/B], max. reps in 3 mins. [B]w/3 min. rest inbetween rounds.[/B]25-25-21-22-23 Total of 116

Norm Swann 01-18-2011 09:39 AM

Re: The Barn
 
Crossfit Youngstown

Warm-up: Jumps, 1 legged jumps, backward jumps, did a few exercises on the gym ring. Foot/feet to hands in a push-up position. practiced Sumo deadlift to chins? and thrusters.

WOD: 35/28/21/14/7 reps for time of:
Sumo deadlift to Chins
Thrusters
Both @ 55lbs.
Forgot to write down time. It was over 28 minutes.

Talked to Joe about Kipping pull-ups. Tried a few.

Started the 100 pull-ups in 100 day challange.

Norm Swann 01-19-2011 11:47 AM

Re: The Barn
 
BOSU 30 min. complete body workout

5 rounds for time of:
Run 400 meters
20 Burpees
15 2 hand dumbell bent over row, [B]20 lb[/B]. each
30:48
[B]Note: got an error message on treadmill on 4th round-unable to complete the run part of the workout.[/B]:mad:

2 pull-ups (100 pull-up challenge)

Norm Swann 01-20-2011 10:53 AM

Re: The Barn
 
Warmup #1: 3 rounds of:
140 Single Unders (1st round only), work on dbl unders next 2 rounds50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 1 set toes to wall, unassisted. 2 sets heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 30lb.
3 Forearm Rolls @ 15lb

Snatch 1-1-1-1-1-1-1 reps
65-70-70-75-80-90-95

2 pull-ups (100 pull-up challenge)

Norm Swann 01-21-2011 02:11 PM

Re: The Barn
 
BOSU 30 min. complete body workout

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
[B]All One legged squats were assisted-one hand on 24" poly box[/B]
12:51

4 pull-ups (100 pull-up challenge) Note: yesterdays was entered incorrectly at 2, should have been 3.

Norm Swann 01-22-2011 10:15 PM

Re: The Barn
 
Rest Day

5 pull-ups (100 pull-up challenge)

Norm Swann 01-23-2011 03:28 PM

Re: The Barn
 
20 routes on climbing wall: Blue, Yellow and Dyno#2 IC.

Jeff Barney came over to climb today. Great to see him!

6 pull-ups (100 pull-up challenge)

Norm Swann 01-24-2011 12:14 PM

Re: The Barn
 
Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=1min.Jump-Jump-Jump-Explode, 3rd=20 assisted one-legged squat:16”chair
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
5 bench Press, 115 lb.
1st=5 Shoulder press, 65lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 65lb.
1st= 5 Deadlift, 110 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 65lbs.

3 rounds for time of:
Run 400 meters
135lb. Deadlift-10 reps
30 Double Unders
19:19

7 pull-ups (100 pull-up challenge)

Norm Swann 01-25-2011 10:02 AM

Re: The Barn
 
Crossfit Youngstown

Warm-up:
Practiced kipping pull-ups, Jump rope, Palm up- palm down stretch, windmills, Tire flop, PVC behind back, push-ups

AMRAP in 24 minutes of:
2 Pull-ups
4 Ball Cleans
2 Thrusters @ 65lbs.
4 Wall balls
16 + everything but 4 wall balls on round 17

8 pull-ups (100 pull-up challenge)

Norm Swann 01-26-2011 11:31 AM

Re: The Barn
 
Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=1min.Jump-Jump-Jump-Explode, 3rd=20 assisted one-legged squat:16”chair
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press115 lb, 2nd=5 bench Press120 lb, 3rd=5 bench Press125 lb.
1st=5 Shoulder press, 65lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 65lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 65lbs.

3 rounds for time of:
12 Dips
75 Squats
17:54

9 pull-ups (100 pull-up challenge)

Norm Swann 01-27-2011 11:27 AM

Re: The Barn
 
Warmup #1: 3 rounds of:
140 Single Unders (1st round only), work on dbl unders next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 1 set toes to wall, unassisted. 2 sets heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb

"Holbrook": Ten rounds, each for time of:
[B]65[/B] pound Thruster, 5 reps
10 Pull-ups
[B]400[/B] meter [B]Run[/B]
Rest 1 minute
1-5=3:21,3:35,3:37,4:18,4:22
6=3:11;Treadmill broke again with about 0.1mile on round 6:(
7-10;replaced run with [B]100 Single unders[/B]=3:10,3:45,3:38,3:02

10 pull-ups (100 pull-up challenge)

Norm Swann 01-28-2011 10:47 AM

Re: The Barn
 
Warmup#2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 5 dips

Clean 3-3-3-3-3-3-3 reps
65-70-75-80-85-90-95

11 pull-ups (100 pull-up challenge)

Norm Swann 01-29-2011 03:10 PM

Re: The Barn
 
BOSU 30 min. complete body workout

For time:
20 inch Box jump, 50 reps
[B]Towel Pull-ups, 50 reps[/B]
[B]20 lb[/B] Kettlebell swing, 50 reps
50 sit-ups
[B]10[/B] pound dumbbell Hang power clean, 50 reps
[B]Single Unders, 280 reps[/B] Treadmill broke again-I would starve if I had to repair them for a living;back to the drawing board:(
[B]Supermans[/B], 50 reps
28:55

12 pull-ups (100 pull-up challenge)

Norm Swann 01-30-2011 11:01 AM

Re: The Barn
 
20 routes on climbing wall: Blue and Dyno#2 IC.
36:20

13 pull-ups (100 pull-up challenge)

Norm Swann 01-31-2011 10:39 AM

Re: The Barn
 
Warmup#2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 6 dips

For time:
[B]125[/B] pound Deadlift, 21 reps
400 meter Run
[B]125[/B] pound Deadlift, 18 reps
400 meter Run
[B]125[/B] pound Deadlift, 15 reps
400 meter Run
[B]125[/B] pound Deadlift, 12 reps
400 meter Run
16:56 I may have the treadmill fixed this time-it lasted a mile and still going.

14 pull-ups (100 pull-up challenge)

Norm Swann 02-01-2011 09:33 PM

Re: The Barn
 
Rest day-Ear infection

Norm Swann 02-02-2011 07:38 PM

Re: The Barn
 
Rest day-Ear infection

Got my new $16.00 jump rope. It doesn't look like much but it performs! Thanks for the tip Tim.

Norm Swann 02-03-2011 10:36 AM

Re: The Barn
 
Crossfit Youngstown

Warm-up:
Jump rope,Leg swings, Palm up- palm down stretch, windmills,
variety of lunges, PVC behind back, push-ups

Power Clean max:65/95/115/125/135/145/155

5 rounds for time of:
10 power cleans, 75lb.
10 dips
14:18

15 pull-ups (100 pull-up challenge)

Norm Swann 02-04-2011 10:54 AM

Re: The Barn
 
Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=work on dbl unders, 3rd=20 assisted one-legged squat:16”chair
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press115 lb, 2nd=5 bench Press120 lb, 3rd=5 bench Press125 lb.
1st=5 Shoulder press, 65lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 65lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 65lbs.

Snatch balance 3-3-3-3-3; 45-50-55-60-65

16 pull-ups (100 pull-up challenge)
16 dips just because I need practice on these

Norm Swann 02-05-2011 11:31 AM

Re: The Barn
 
Warmup#2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 6 dips

100 Burpee pull-ups for time @ bar [B]6"[/B] above reach 30:18

17 pull-ups (100 pull-up challenge)
17 dips

Norm Swann 02-06-2011 06:23 PM

Re: The Barn
 
Warmup #1: 3 rounds of:
140 Single Unders (1st round only), work on dbl unders next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 1 set toes to wall, unassisted. 2 sets heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb

150 Wall Ball shots for time, [B]15[/B] lb. ball 12:43

18 pull-ups (100 pull-up challenge)
18 Dips

Norm Swann 02-07-2011 11:49 AM

Re: The Barn
 
20 routes on climbing wall: Red, Blue and Dyno#2 IC.
56:32 Not a good day.

19 pull-ups (100 pull-up challenge)
19 Dips

Norm Swann 02-08-2011 03:53 PM

Re: The Barn
 
BOSU 30 min. complete body workout

AMRAP in 20 mins. of:
5 Parallette [B]assisted[/B] handstand pushups
10 Toes to top of [B]rock[/B] rings
[B]20[/B] ball cleans, [B]22[/B] lbs. 4 rounds + 12 ball cleans

20 pull-ups (100 pull-up challenge)
20 Dips

Norm Swann 02-09-2011 10:07 AM

Re: The Barn
 
Crossfit Youngstown

Warmup: Jump rope,lunges,leg swings,Cleans with bar

"Elizabeth"
21-15-9 reps for time of:
[B]75lb.[/B] Cleans
Ring Dips 11:56
[B]Note: Did Elizabeth on 1/15/11 w/ 65lbs. time was 21:58. Cut 10:02 off time:PR Attribite the difference to Joe's instruction on the Cleans and practicing Dips.[/B]

21 pull-ups (100 pull-up challenge)

Norm Swann 02-10-2011 10:50 AM

Re: The Barn
 
5K (3.11 mile) run
Ran about 1/4 mile @ 1% grade, 6.5 speed. [B]Treadmill then broke, again[/B].

22 pull-ups (100 pull-up challenge)
22 Dips


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