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

Norm Swann 05-17-2016 08:33 PM

Re: The Barn
 
[B]Tues[/B]: 11:00 am, Physical Therapy-heat and massage
12:30 pm- Climb at Rock Mill for 2 hours; Green and Yellow Routes; right arm felt pretty good, got fatigued towards the end.

9:30 pm 30 mins heat, 10 min massage-right elbow

[B]Mon[/B]
Noon: right elbow, heat for 30 mins., massage for 10 mins.

Fizek: 6pm- Climb on wall for 1/2 hour-right arm felt weak. Jump rope (50 SU, 25 x-over, 50 alt footstep, 25 DU), 50 AbMat Situps, 5 pistols each leg, 50 AbMat Situps, Lat Machine(3 sets of 15 reps: 62,69,76), Run 5K on treadmill in 33:27; got left calf cramp, had to walk part of it.

9pm-ice right elbow for 20 mins., ice left calf for 20 mins.

Norm Swann 05-19-2016 09:01 AM

Re: The Barn
 
[B]Wed[/B]:Noon: right elbow, heat for 30 mins., massage for 10 mins.

Norm Swann 05-27-2016 07:36 PM

Re: The Barn
 
[B]Thurs[/B]: Climb at my barn-still didn't attempt the hard routes.

[B]Sat:[/B] Fizek 5K Glow Run: didn't get my time, long story:mad:

[B]Fri:[/B] Rock Mill:7 pm Climb at Rock Mill for 1.5 hours; Green and Yellow Routes(2 times each), 2 Pink routes.; right arm felt pretty good

Fri-Wed: Renovate friends bathroom.

[B]Thurs:[/B] Noon: right elbow, heat for 30 mins., massage for 10 mins.

Norm Swann 05-29-2016 06:37 PM

Re: The Barn
 
[B]Sun:[/B] 50 Sit-ups

Climb in Barn, used elbow brace, added 10-15% to about 70%. Did all routes but 2 hardest. Had to stop and get back on with a couple of the harder routes. (minus one move on red).

Crack Board: noticeable weakness, but able to make 1/2 laps. 4 1/2 laps total.

Norm Swann 06-26-2016 08:26 AM

Re: The Barn
 
Great trip-very hot; 105-110 degrees in Vegas, mid 90's at Red Rocks and pleasant mid 80's at Mt Charleston

May 31, 2016
Pine Creek Canyon
Dark Shadows 5.8
Matt lead pitch 1 & 2(combined). Note, started on route left of Dark Shadows(by mistake)and angled right
Pitch 3: Norm lead
Pitch 4: Matt lead

June 1, 2016
Black Velvet Canyon
The Gobbler
Pitch 1: Matt lead
Pitch 2: Norm lead (hurt elbow again) falls at crux
Pitch 3: Matt lead

June 2, 2016
Zion National Park: hike the Narrows

June 3, 2016
Willow Springs
Ragged Edges 5.8. 1stPitch, Redpoint
Go Ahead and Jump 5.6 TR
Tonto 5.7 variation 2nd

June 4, 2016
Mt Charleston
The Hood
Friction Addiction 5.6 Onsight
Do-Do Love 5.9 Onsight
TR to the left of Do-Do Love 5.9?
Touch of Grey 5.10a Flash
Finger Injection 5.10c Flash
Fresh Start 5.6 TR

Yellow Pine
1057 5.10 TR
Yellow Pine 5.10 Onsight

June 5, 2016
Panty Wall
Brief Encounter 5.8 Onsight
Boxer Rebellion 5.7 finish lead for Nahomi
Panty Raid 5.10a. TR no falls
Totally Clips 5.11a TR no falls

Second Pullout
The Black Corridor
Nightmare on Crude Street. 5.10d. Onsight
Burros Don't Gamble. 5.10c. Top rope, no falls

June 6, 2016
Rest Day: Vegas

June 7, 2016
The Black Corridor
757 2x4. 5.7. Flash
Dancin' with a God 5.10a Onsight
Black Gold. 5.10 b Onsight
Thermal Breakdown 5.9+ Onsight
Bonaire 5.9+. Onsight
Black Corridor #4. 5.11a Falls then Redpoint

June 8, 2016.
Mt Charleston
Walla Walla Wash
Where's my Dog 5.8 TR
Lost and Found 5.9+ Onsight
Hundredth Monkey, The 5.10a Onsight
Nighttime Shenanigans 5.8 TR
Just the Tip 5.10 b/c Onsight

Mary Jane Cliff
Chimney/Slab 5.8 Onsight
Pine in the *** 5.10b Onsight

Norm Swann 06-26-2016 08:30 AM

Re: The Barn
 
6/22/2016 Wed. Hot Yoga
6/23/2016 Thurs. Yoga
6/25/16 Sat. Climb at Hinckley, starting to get a little humid-Good climbing with great friends!

Norm Swann 06-27-2016 06:43 PM

Re: The Barn
 
6pm: Boot Camp
7pm: Hot Yoga

Norm Swann 06-30-2016 04:31 AM

Re: The Barn
 
Wed: Hot Yoga
Misc. exercises: 5 Box Jumps @ 20", 10 @ 24", 5 @ 30", 50 AbMat Situps, 1-1-1 MU(kipping), 30 AbWheel, 1-1 MU(kipping), 37-74-100 DU(100 total), HSPU 1-2-2-1, 5 pistols alt each leg, Tabata treadmill(12%, 6.5)

Norm Swann 07-04-2016 02:29 PM

Re: The Barn
 
Monday: Climb at Hinckley w/ Robert, Nahomi, Don & Jon

Thursday: Yoga

Norm Swann 07-08-2016 03:47 PM

Re: The Barn
 
4th: Climb at Hinckley w/Robert, Nahomi, Don and Jon

Wed: Hot Yoga
Misc. exercises: 10 Box Jumps @ 24", 5 @ 30", 50 AbMat Situps, 2-1-1-1 MU(kipping)+ 5 dips on last MU, 30 AbWheel, 50 AbMat Situps, 40-75-100 DU(100 total), HSPU 2-1-1-1, 5 pistols alt each leg, Treadmill: 1 mile run, 9:50

Thurs: Rock Mill w/ Robert, Nahomi, Kevin & Jon

Norm Swann 07-09-2016 09:03 PM

Re: The Barn
 
Climb at Rock Mill w/Robert, Nahomi, Kevin, Tim & Jeff

Norm Swann 07-12-2016 05:28 AM

Re: The Barn
 
Mon: Boot Camp
Hot Yoga

Sun:Arm/Leg Swings, 0 wrist pronators @ 3.75 lbs, 50 SU/25 x-overs, 50 alt footsteps.
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

Annie: 10:45

Norm Swann 07-12-2016 01:20 PM

Re: The Barn
 
Rock Mill w/ Laura

Norm Swann 07-20-2016 05:34 PM

Re: The Barn
 
7/20/16: Wednesday: WU: 50 SU/25 x-overs, 50 alt footsteps,25 DU, 50 AbMat Situps, 1-MU(kipping)+ 5 dips on last MU, 30 AbWheel, 50 AbMat Situps, HSPU 1reg,1 kipping
WOD: Cindy 13+5+10+14
Hot Yoga

Tuesday: Hinkley with Rick & Kerry

Monday: Boot Camp, Hot Yoga
Still very weak w/right arm curls, everything else seemed ok

Sunday: Hinckley w/Rick, Don, Robert & Nahomi

Saturday: Rock Mill w/ Robert, Nahomi, Kevin

Thursday: Rock Mill w/Tim

7/13/16:Wed: Hot Yoga
Misc. exercises: 10 Box Jumps @ 24", 5 @ 30", 50 AbMat Situps, 1-2-1-1 MU(kipping)+ 5 dips on last MU, 30 AbWheel, 50 AbMat Situps, DU(100 total), HSPU 3-1-1, 5 pistols alt each leg

Norm Swann 07-24-2016 06:27 AM

Re: The Barn
 
Saturday: Climb at Rock Mill w/Jeff, Spent a lot of time on the comp blue, fun but hard, got the moves on about 1/2 of it.

Thursday: Climb at Rock Mill: Did week 2 comp routes, got up through purple(one fall on one purple) + bonus

Norm Swann 08-06-2016 01:55 PM

Re: The Barn
 
Great trip to Wild Iris w/ Tim

7/28/16 Wednesday
Wild Iris, Ok Corral
Annie Get Your Drill 5.9 flash
Greenhorns in Velvet 5.8 flash
Doob Loob 5.10b flash
Whips, Chaps, and Chains 5.11d falls
Back in the Saddle 5.10c Onsight
Red as a Blooming Rose 5.11a falls

7/29/16 Thursday
Wild Iris, Ok Corral
Red Rider 5.10a. Flash
Winchester Pump 5.11b Flash
Diamond and Rain 5.12a (Tim-falls)
Whips, Chaps, and Chains 5.11d (Norm-Redpoint)
A Man from Laramie 5.10c Flash

7/30/16 Friday
Wild Iris, Ok Corral
Western Grip 5.10b Flash
Rooster Cogburn 5.12a Flash
Wrong End of a Gun 5.11c (Tim-falls/Redpoint)
The Duke 5.11a falls/Redpoint
Never Sit With Your Back to the Door 5.10b Onsight
Aces and Eights 5.10b (Norm-Onsight)

Sat waterfall & disc golf

Sunday:
Main Wall, Five Ten Wall
Indian Country 5.10b Flash

Rode Hard
Easy Ridin 5.10d Flash
Tomahawk Slam 5.12a falls, did not do crux move
Belle Star 5.11a Onsight

Five Ten Wall
Ryobi Wrangler 5.11a falls
Ryobi Wrangler 5.11a Redpoint

Monday
The North Country
The Trailhead
Domestic Disturbance 5.10b Flash
Unknown 5.10c Flash
Unknown 5.10c Flash
(No Name)5.11b/c Flash

Where the Wild Things Are
Devil's in Baggy Pants 5.11b Onsight

Tuesday:
Disc Golf
Mountain Biking in Sinks Canyon

Wednesday:
Main Wall
Take Your Hat Off 5.10b Flash
Easy Ridin' 5.10d TR
Tomahawk Slam 5.12a TR all moves, falls
Arizona Cowgirl 5.11c Onsight
Cowboy Poetry 5.11b Onsight

Norm Swann 08-09-2016 05:05 PM

Re: The Barn
 
Mon:Boot Camp, Hot Yoga

Tues: Rock Mill:Handstand class and ring class w/Antonio: 1 hour
HS for a couple seconds, Did one strict MU.
Climb for several hours afterwards

Norm Swann 08-13-2016 02:29 PM

Re: The Barn
 
Wednesday:Wrist warm-ups, HS at work
Later: misc. exercises
WOD- 3 sets for time of:
5 Wall Climbs
5 Box Jumps, 24"
5 Ring chin-ups w/ 1 sec pause at top
5 Dips w/turnout at top
13+ mins.

Thursday: Rock Mill w/Tim

Friday: Wrist warm-ups, HS at work

Saturday: Rock Mill w/Jeff, Robert, Nahomi and Kevin
Later: walk w/Sandy

Norm Swann 08-17-2016 08:08 PM

Re: The Barn
 
Monday: Boot Camp
Hot Yoga

Wed: WU: Arm Swings, Jump rope, 50 ab Mat situps
WOD
3 sets for time of:
5 false grip rig pull-ups
5 Box Jumps @ 30"
5 ring dips w/turnout at top
5 Wall Climbs
12:56
1 MU, 52 + 48 DU (great for me to get 100 in 2 sets)
HS (was able to hold 1 for a couple seconds)

Hot Yoga

Norm Swann 08-25-2016 06:49 AM

Re: The Barn
 
Monday: Boot Camp, Hot Yoga

Tuesday: Class w/ Antonio, Climb at Rock Mill

Weds: Arm/leg stretches, 50 AbMat setups, shoulder band stretches, wrist stretches, 5 Strict MU 1-1-1-1-1 (lost some more skin)

Not for time: 3 sets of:
5 Strict Ring Dips w/turnout at top, 5-10 second ring false grip hangs, 5 Wall Climbs

100 DU: 58-100, 3 HS practice

Hot Yoga

Norm Swann 08-27-2016 05:59 PM

Re: The Barn
 
Rock Mill w/Tim and Jeff
3 false grip ring hangs
3 attempts at HS

Norm Swann 08-30-2016 05:13 PM

Re: The Barn
 
Monday:
Boot Camp
Hot Yoga

Tuesday:
Rock Mill:Handstand class and ring class w/Antonio: 1 hour
HS for a couple seconds, Did 8 strict MU: 1-1-2-2-2.
Climb for several hours afterwards

Norm Swann 08-31-2016 05:29 PM

Re: The Barn
 
Arm/leg stretches, 50 AbMat setups, shoulder band stretches, wrist stretches, 6 Strict MU 1-1-2-1-1

1 set of 10, 1 set of 5:
Strict Ring Dips w/turnout at top
Ring pullups(2 second pull, 1 sec hold, 4 sec lower)

1 set of 10 ring false grip hangs while doing knee raises

3 sets of:
5 Wall Climbs
HS against wall

100 DU: 50-94-100

Hot Yoga

Norm Swann 09-02-2016 12:49 PM

Re: The Barn
 
Thurs: Yoga

Fri:
Hinckley w/Rick, Don & Nahomi
7 climbs on Hinkley Crack rope
3 climbs on Snoopy rope
2 failed attempts on Snoopy rope

Norm Swann 09-03-2016 03:08 PM

Re: The Barn
 
Rock Mill w/Tim,Jeff,Robert,Nahomi,Kevin

Norm Swann 09-04-2016 05:58 PM

Re: The Barn
 
Kayak @ Mosquito Lake w/Sandy, Robert & Nahomi

Norm Swann 09-05-2016 08:24 AM

Re: The Barn
 
The Barn:
WU
Arm/Leg Stretches
50 AbMat Sit-ups
10 Wrist Pronators per wrist
50 SU/25 x-overs/50 alt footsteps, 25 DU
3 Wrist Rolls @ 16 1/4 lbs.
50 AbMat Sit-ups
15 Reverse Hyper @ 90 lbs.

Practice HS on mat w/o much success

Practice Strict MU
5 ring pullups
2 10 sec ring false grip hangs
Strict MU: 1-1-2-[B]3(PR)[/B]
5 ring pullups
2 10 sec ring false grip hangs
10 ring dips non kipping w/turnout at top 5-3-2

Norm Swann 09-06-2016 08:31 PM

Re: The Barn
 
Tuesday:
Rock Mill:Handstand class and ring class w/Antonio: 1 hour
HS for a 5-6 seconds, Did 8 strict MU: 1-3-3-1.
Climb for several hours afterwards

Norm Swann 09-10-2016 05:35 PM

Re: The Barn
 
Rock Mill w/Tim and Jeff

Norm Swann 09-12-2016 09:06 PM

Re: The Barn
 
Arm/leg stretches, 50 AbMat setups, shoulder band stretches, wrist stretches, 7 Strict MU 2-2-3

1 set of 5:
Strict Ring Dips w/turnout at top
Ring pullups(2 second pull, 1 sec hold, 4 sec lower)

HS against wall


Hot Yoga

Norm Swann 09-13-2016 02:05 PM

Re: The Barn
 
Tuesday:
Rock Mill:Handstand and ring class w/Antonio: 1 hour
HS for a 5-6 seconds, Did 8 strict MU: 2-3-3.

Climb for several hours afterwards; did a few pink routes to warm up, then all the purples(4 tries on two, 2 tries on 1).

Norm Swann 09-14-2016 05:55 PM

Re: The Barn
 
arm/leg stretches, 50 AbMat situps, shoulder band stretches, wrist stretches,
50 SU/25 x-overs/50 alt footsteps, 25 DU
5 Ring pullups(2 second pull, 1 sec hold, 4 sec lower)
7 Strict MU 1-2-2-x-1-x-1

HS against wall
110 DU 46-80-110
5 push ups
10 pushups

Hot Yoga

Norm Swann 09-16-2016 06:22 PM

Re: The Barn
 
Thursday:
Yoga

Friday:
Hinkley w/Rick, Don, Nahomi
Crack and Snoopy area: 12 routes, no falls
Conditions are getting better but still not crisp.

Norm Swann 09-18-2016 01:58 PM

Re: The Barn
 
Saturday:The Barn:
WU
Arm/Leg Stretches
30 AbRoller Sit-ups
10 Wrist Pronators per wrist
50 SU/25 x-overs/50 alt footsteps, 25 DU
3 Wrist Rolls @ 16 1/4 lbs.

Practice HS on mat

Practice Strict MU
5 ring pullups
1 5 sec ring false grip hangs
8 Strict MU: 1-1-1-2-2-1

Norm Swann 09-18-2016 02:14 PM

Re: The Barn
 
Saturday:The Barn:
WU
Arm/Leg Stretches
30 AbRoller Sit-ups
10 Wrist Pronators per wrist
50 SU/25 x-overs/50 alt footsteps, 25 DU
3 Wrist Rolls @ 16 1/4 lbs.

Practice HS on mat

Practice Strict MU
5 ring pullups
1 5 sec ring false grip hangs
8 Strict MU: 1-1-1-2-2-1

Sun: Rock Mill
Climb w/Tim, Jeff; Miles, Robert, Nahomi, Lara, Lindsey

Norm Swann 09-19-2016 07:12 PM

Re: The Barn
 
Boot Camp

Hot Yoga

Norm Swann 09-20-2016 01:14 PM

Re: The Barn
 
Rock Mill:Handstand and ring class w/Antonio: 1 hour
HS for a 5-6 seconds, Did 10 strict MU: 2-4([B]PR[/B])-4.

Climb for several hours afterwards; did a few pink routes to warm up, tried 1 orange and 1 blue(not enough left after Antonio's class to give them a solid attempt), then all the purples(2 tries on two).

Norm Swann 09-22-2016 04:58 AM

Re: The Barn
 
Arm/leg stretches, 50 AbRoller situps, shoulder band stretches, wrist stretches,
50 SU/25 x-overs/50 alt footsteps, 25 DU

3 sets of 5 reps:
Wall Climbs
Box Jumps, 30"
Strict Ring Dips w/turnout at top
8:45

DU: 51-85-115

Worked on pistols, keeping foot flat on ground using counterweight.

Hot Yoga

Norm Swann 09-28-2016 05:54 AM

Re: The Barn
 
New River

9/23/16 Rick, Brenden, Phil
Kaymoor, Butchers Branch
Flight of the Gummbie 5.9 Redpoint
The Green Piece 5.10b TR
Lost Souls 5.12a Falls
Lost Souls 5.12a TR-falls but close

9/24/16 Rick, Brenden, Phil, Emily, Marie
Bubba City, Tattoo Wall
Geisha Girl 5.8 Redpoint
Mrs. Fields Follies 5.8 Redpoint
The Decameron 5.10b Redpoint
Witches of Bangor 5.10c Flash
Jaws of Life 5.11a Falls
Badass Tattoo 5.10b Redpoint

9/25/16 Rick
Bubba City, Head Wall, Left Side
Hubba Bubba 5.9 Onsight
Verde Suave 5.7 Onsight

Headless Wall
Pyro Vixen 5.10a Onsight
Kingfish
Solitude Standing 5.10b Onsight
Sandstonia Right
Pay it Forward 5.9 Redpoint
Sandstonia Left
Crescendo 5.9 Onsight

9/26/16 Rick
Bubba City, Beer Wall
Cerveza Verde 5.9 Redpoint
St. Pauli Girl 5.10b Redpoint
Daisy Cutter 5.7 Redpoint

Norm Swann 10-04-2016 03:04 PM

Re: The Barn
 
Mon:
Fizek-Boot Camp then Hot Yoga

Tues:
Rock Mill:Handstand and ring class w/Antonio: 1 hour
HS are getting more consistent; hand balance is improving, Did 12 strict MU: 3-3-3-3.

Climb for several hours afterwards; did a few yellow routes to warm up, then several pinks and purples. Completed all but 2 purples.


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