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

Norm Swann 09-16-2010 06:23 PM

Re: The Barn
 
Yesterday; rest day; visited family in WV

Today; 1930 75 degrees

Horizontal Crackboard and Chimney
1 lap on Crackboard; 8' one way, 16' total with feet on top of board
1 Chimney to top-didn't complete any-wore wrong shorts
3 sets; last set with toes jammed in crack-several falls

WOD from yesterday, 5 rounds for time;
1/4 mile run
15 plank jumps, 18" plank
20 wall ball, 15 lb. ball
27:16

Norm Swann 09-18-2010 06:32 PM

Re: The Barn
 
1930 75 degrees

5 sets of each of the following climbs:
Dynos 4C (Complete) 1IC (Incomplete)
Blue 5 IC
Yellow 3C 2IC
Misc. 5C
Red, Red/Blk 4C 1IC
Total of 25 attempts

8 Burpees
12 Wrist pronators
5 assisted handstand pushups
4 dips

Norm Swann 09-19-2010 08:53 AM

Re: The Barn
 
1000 70 degrees

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode-7 double unders in row(I've done 12).
50 Situps, 2nd=25 wheel, 3rd=20 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
[B]5 Handstand push-ups (assisted)[/B]did not do because of WOD
[B]8 Burpees[/B]
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ 15lb.
3 sets

WOD, modified. 5 rounds of:
Deadlift, 3 reps.
Max rep assisted Handstand pushups
110-10,110-10,110-7, 110-7, 110-7.
Total 550 lbs. and 41 assisted handstand pushups

Norm Swann 09-22-2010 03:58 PM

Re: The Barn
 
9/20 & 9/21

Climbed at "The Other Place", Meadow, NRG w/ Rick and Kerry. New area for us-excellent climbing.

9/22 rest day

Daniel Pope 09-22-2010 04:17 PM

Re: The Barn
 
Looking great Norm. What drove me to read your log was the place you train, "the barn" I built a similar shed with my father very similar to yours and its great! Everything I need and what I don't have I build or try and buy cheap.

Keep up the good work, I'll be following your log!

Norm Swann 09-23-2010 08:07 PM

Re: The Barn
 
Dan, Thanks for the positive comments.

1500 80 degrees
Yesterdays WOD modified, for time;
25 walking lunge
20 pullups
50 box jumps, [B]18"[/B]
20 double unders
25 rock ring dips, 15 dips plus 10 dip jumps
20 knees to elbows
30 kettlebell swings, [B]20lb.[/B]
30 situps
20 hang squat cleans, [B]40 lb. barbell[/B]
25 back extensions
30 wall ball, [B]15 lb.[/B]
[B]Subsitute[/B]; 3 rope climb ascents for 45 towel pullups(1 pullup for every feet of rope climb; 15' standard rope x 3 = 45)
41:49

Later; bike 11.7 miles

Norm Swann 09-24-2010 06:27 PM

Re: The Barn
 
1930 80 degrees

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode-10 double unders in row, then 6.
50 Situps, 2nd=25 wheel, 3rd=[B]25[/B] bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
5 Handstand push-ups (assisted)
8 Burpees
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ 15lb.
3 sets

Yesterdays WOD;
Shoulder Press 3-3-3-3-3-3-3
40-50-60-65-70-75(2)70(1)-70

Norm Swann 09-25-2010 02:12 PM

Re: The Barn
 
1000 62 degrees

Bike 14.5 miles on Greenway

Norm Swann 09-26-2010 01:56 PM

Re: The Barn
 
1500 70 degrees

Climbing Wall:
4 routes-Vertical Wall
12 routes-Overhanging Wall
3 routes-Overhang
1 route-Arete
Total of 20 routes
2 sets IC=Blue
[B]Finally got Blue/Yellow[/B]:)

Norm Swann 09-26-2010 02:04 PM

Re: The Barn
 
3 Attachment(s)
Pics of Poly Box, Paarallette, and Rock rings. I made the poly box and the Parallette.


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