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Norm Swann 03-30-2011 10:29 AM

Re: The Barn
Crossfit Youngstown


Completed week #2 workout:
9 Deadlifts @ 155lbs.
12 pushups
15 Box jumps, 24"
5 rounds + 4 Deadlifts
36 pts. per round x 5 rounds=180 + 4 Deadlifts=184 points

Norm Swann 03-31-2011 08:49 PM

Re: The Barn
Rest Day

Replaced all my dogbones yesterday.
Today, used the old dogbones to replace all the anchors on my climbing wall (except the overhanging wall).

My second pair of Galileos came today. Still to small. Ordered the next 1/2 size up.

Norm Swann 04-01-2011 11:06 AM

Re: The Barn
Put up my old Bachar Ladder.

Did some warm-up exercises/stretches

:pepper:Did (5) Single,Unassisted, Rock Ring Muscle-ups, with many failures in between. Couldn't come close to doing 2 in a row w/o touching the ground.

1 lap up the Bachar ladder; 1 rung at a time, no feet. Pretty tired from muscle-ups.

Climbing Wall;
Misc. 4 Complete/out of 5 attempts
Red 2/5
Blue 0/5
Yellow 2/5
Dyno 3/5

Tim Babcock 04-01-2011 06:24 PM

Re: The Barn
Awesome job on the muscle ups. Now that you know how to do them, you will improve on them very quickly. Keep up the great work.

Norm Swann 04-03-2011 10:45 AM

Re: The Barn
140 Single Unders
1 min. Headstand
5 Chest to bar pull-ups
28 Double unders in a row: [B]PR[/B]
Several attempts @ hand stand; 1 @ 1 sec.

1 Single,Unassisted, Rock Ring Muscle-up, with many failures in between.

1 lap up the Bachar ladder; 1 rung at a time, no feet.

Climbing Wall;

45 Pullups, 45 Dips.

Norm Swann 04-08-2011 03:13 PM

Re: The Barn
Monday: Drive to Red
Tuesday-Thursday: Climb @ Red, 1st day was cold, next 2 were perfect!
Friday: Drive home

Norm Swann 04-09-2011 12:52 PM

Re: The Barn
Crossfit Youngstown

Crossfit Games: week 3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Was able to do 1 clean, then front squat: jerk wasn't even close. 1 point-still in the games! This one almost shut me down.

Did several muscle-ups on rings-did 2 in a row once.
2 bar muscle-ups w/ many unsuccessful attempts inbetween
1 wall climb

JT Kalnay 04-10-2011 09:44 AM

Re: The Barn

Excellent job getting the point in 11.3.
That workout eliminated about half the people who were still in the games!

And excellent work on the muscle up.


Norm Swann 04-11-2011 10:43 AM

Re: The Barn
140 SU, 5 Chest to bar, 15 DU in row, 2 bachar Ladder, Several ring and bar MU, unseccessful, HSPU 1-3-1,

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters 20:45 + 6 min. rests= 26:45

Norm Swann 04-11-2011 04:47 PM

Re: The Barn
I wasn't sure what type of press they wanted in the above workout; i did jerks.

After 3 weeks, I'm 181 out of 185 in the Crossfit games.

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