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

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)


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