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JT Kalnay 10-14-2012 05:22 AM

Re: The Barn
CrossFit Comp, Day One Summary


Comp was fun, but climbing would have been more fun (and slightly less painful....)

JT Kalnay 10-21-2012 07:46 AM

Re: The Barn

Did walking lunges in the desert, air squats in the desert, and goblet squats holding random pieces of granite in the desert. Also climbed (only on-sighted the 5.4):


and then, for something slab-tastic...

The slab was a big effort for the legs, it was about 75 degrees on most parts, with one easy part at 70 degrees and the crux at about 80 degrees. The largest hold was the size of an old, worn dime. Thank heavens for sticky rubber.

Norm Swann 10-26-2012 10:33 AM

Re: The Barn
Climbing at the Red with Chris, then later Chris, Rick and Kerry.

Amarillo Sunset 5.11b, redpoint with draws
Bedtime for Bonzo 5.6 trad, 2 pitches
Psyberpunk 5.11c, redpoint
The Arrowhead 5.7 trad
Glide 5.12a, couldn't do all the moves; stick clipped the 3rd bolt
Gym Jones Approved 5.11b onsight (with hand jams at crux)
100 years of Solitude 5.11a onsight, steep
Check your grip 5.12a 1 fall; very steep
Size doesn't Matter 5.11a Rick onsighted! very thin, tough onsight.
Taking my new Elantra into Pundergrass Murray (twice).

Great weather, a little warm the last couple days. 7 days of climbing,
plus 1 rest day. Another great trip to the Red!!!

JT Kalnay 10-28-2012 12:10 PM

Re: The Barn
Nice job on the 5.11a onsight!
Sounds like CrossFit has helped your climbing?
How do you feel about it?

Sunday October 28, 2012

Two laps around the farm in the wind, cold, and rain. There's nothing Gore-Tex! Here's the answer to a question one of my coaches asked...


Eric T. Daniel 10-29-2012 05:44 PM

Re: The Barn
Hey Norm,
I have heard many great things from you by our mutual friend Tim. I know you are level 1 certified and I was wondering if I send you some videos on form if you could critique if you have time on here?
God bless,

JT Kalnay 10-30-2012 05:55 AM

Re: The Barn
Here's some video from day 1 of Hurricane Sandy, as seen from my window in downtown Cleveland.


Norm Swann 10-30-2012 01:44 PM

Re: The Barn
Thanks. Crossfit has helped my climbing a lot. Mainly working the opposing muscles-I had no pain in my wrists or elbows the entire trip. Since I started Crossfit the pain has all but gone. Before Crossfit, the pain in my elbows and wrists was severe enough to case negative progress-the harder I "trained" the worse it got. I was considering giving up climbing after 30 years; now I don't have to.
I'm 55 and plan to climb even harder next year.
Crossfit seems to have made a big difference in your life also. I enjoy reading your posts. Sounds like you had a great time in the desert! I saw on Facebook you climbed an 5.11 that you liked a lot. The Columbus comp sounded awesome also!

I've heard alot about you also. You have a great training partner in Tim; he works very hard and is also smart with the program he has developed.

I would be happy to critique any videos you send my way. Best of luck with Crossfit!

Norm Swann 11-02-2012 09:21 AM

Re: The Barn
Roller- clfs, quads, back/shoulders, hip

WU #8:
BOSU Total Body Workout (TBW)A,B or C
5 bouldering routes 3/9
Put up a new route to mimic "Glide" 12a at Red

Between my shoulder blades still very sore from...a 5.7 trad route

Skill: MU=0 total for November
HSPU=5 in Skill (2+3 kipping)=5 total for November; Wore old style running shoes instead of 5 fingers while doing these. I might have bruised my heel doing kipping HSPU with the 5 finger shoes on before the trip to the Red (was limping most of the trip). I can get a more powerful kip with running shoes.
Bar MU=0 for November

No WOD; visitor

Norm Swann 11-03-2012 12:31 PM

Re: The Barn
Roller- clfs, quads, back/shoulders, hip

WU #9:
Rock Ring 10 min. workout
3 laps on Crackboard

MU=5 in Skill(2+2+1; all false grip)=5 total for November
HSPU=5 total for November
Bar MU=0 for NovemberWOD: 5 rounds for time of:
45lb. OH bar lunges, 50'; [B]25'[/B]
21 Burpees 16:36

Norm Swann 11-04-2012 07:52 PM

Re: The Barn
Roller- clfs, quads, back/shoulders, hip

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, , 6 Handstand push-ups

10 front squat, 65 lb. , 15 Kipping Pull-ups 

3 Forearm Rolls @ 15lb., 20 one-legged squat 2/20
5 bouldering routes

MU=5 total for November
HSPU=6 in WU (4+2, w/2 non kipping)=11 total for November
Bar MU=0 for November

WOD: Shoulder Press 3-3-3-3-3-3-3 45-65-75-90-95-95 [B]PR[/B]

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