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

Norm Swann 02-04-2014 07:41 PM

Re: The Barn
 
WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
35 Situps
2 HS (against wall)
10 T-2-B
10 Box Jumps, 24"
35 Situps
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 55-60; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
5 Ring Dips
10 DU
5 HS (against wall)
10 Box Jumps, 24" 2:00-2:17-2:33 6:50

Mobility: focus on adductors and glutes

Norm Swann 02-10-2014 06:21 PM

Re: The Barn
 
Saturday:
CRG with Robert, Nahomi, Ken and Kel

Sunday:
X-country ski with Robert, Nahomi and Kevin

Norm Swann 02-12-2014 09:34 PM

Re: The Barn
 
Tuesday: Climbing at Barn
Wednesday: x-country skiing at Turkey Run Trail

Norm Swann 02-13-2014 09:16 PM

Re: The Barn
 
Hot Yoga

Norm Swann 02-16-2014 04:31 PM

Re: The Barn
 
Saturday: CRG
Today: x-country skiing with Sandy

Norm Swann 02-17-2014 09:00 PM

Re: The Barn
 
Interval/Strength and Stretch training: 1 hour

Norm Swann 02-22-2014 08:41 PM

Re: The Barn
 
Tuesday: Yoga
Wed:Interval/Strength and Stretch training: 1 hour
Thurs: Climb at Barn
Sat: Climb at CRG

JT Kalnay 02-23-2014 10:30 AM

Re: The Barn
 
That combination of interval training, weights, yoga, and climbing is going to make you a beast for climbing this climbing season!!

Norm Swann 02-24-2014 05:52 AM

Re: The Barn
 
Thanks JT; you are making great progress with the weights!

Saturday: CRG

Norm Swann 02-28-2014 05:21 AM

Re: The Barn
 
Yesterday:
The Barn 13/15 routes on the minute

Norm Swann 03-01-2014 09:20 PM

Re: The Barn
 
CRG, fun day

Norm Swann 03-04-2014 07:12 PM

Re: The Barn
 
WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
15 Situps
2 HS (against wall)
10 T-2-B
10 Box Jumps, 24"
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 55-60; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: AMRAP IN 10 mins of:
30 DU
20 Situps
10 Pushups 4 +38 (278)

Mobility: quads, adductors, and back

Norm Swann 03-07-2014 06:02 AM

Re: The Barn
 
Set route and climb at The Barn

Norm Swann 03-22-2014 01:09 PM

Re: The Barn
 
Maui, Hawaii

All workouts consisted of WU of arm/leg swings, situps, and jump rope. WOD's were not timed (didn't want to leave my phone unattended). Distances are estimates.

Monday, March 10, 2014
3 rounds of:
100m run
10 Burpees
15 Air Squats

Tuesday
3 rounds of:
300m run
15 pushups

Thursday
3 rounds of:
Run 600m
15 Burpees
25 Air Squats

Saturday
100 DU

Sunday: Hike 4 miles and saw one waterfall at 185', one at 425'

Tuesday
3 rounds of:
Run 400m
10 Lava Wall jumps
15 pushups
20 air squats
25 DU

Later: took my first surfing lesson

Thursday, March 20, 2014
Run to 5 Palms and back on beach with Sandy: about 2 miles

Then
25 Burpees
25 Air Squats

Great Vacation!

Tim Babcock 03-22-2014 05:19 PM

Re: The Barn
 
Sounds like you had a great vacation. I would love to learn how to surf!

JT Kalnay 03-23-2014 09:12 AM

Re: The Barn
 
Maui? Zowie!!

Did you notice how the start of the "pop up" on surfing looks an awful lot like a burpee?

Wods on the beach, it's a tough life, but someone's got to do it!!

Norm Swann 03-25-2014 08:20 PM

Re: The Barn
 
Surfing was great. Got hit on the head once by the board so hard my teeth felt weird; went right back out and tried it again.

Climb at Barn with Robert and Nahomi

Norm Swann 03-30-2014 10:28 AM

Re: The Barn
 
Saturday: CRG

Norm Swann 04-01-2014 06:35 PM

Re: The Barn
 
Hot Yoga

Norm Swann 04-07-2014 07:07 PM

Re: The Barn
 
Friday: Kayak 1/3 of route (Potomac River near Petersburg, WV) Camp with Jeff Barney and several other boaters/rafters.

Saturday: Lead short route to anchors on Blue Fin-Top rope 85' crack below-everything loose, we broke a lot of holds.
Walked upstream from campsite: 1 bolted route about 40'. Onsight 10a?
The hike was way worse then the climb.

Sunday: Kayak 2/3 of route back.

Great trip, great group of boaters. Good climbing with Jeff again!

Norm Swann 04-12-2014 07:06 PM

Re: The Barn
 
Wednesday: Climb at The Barn w/Robert & Nahomi

Thursday: Hinckley w/Rick & Ed
Hot Yoga

Saturday: Bike 12 miles w/Sandy

Norm Swann 04-19-2014 02:45 PM

Re: The Barn
 
Red
Tues. Zoo
Wed: Redpointed Tug-o-War at The Stadium, the climb I took the 30' fall on last Oct.
Thurs: 5.11a flash at Hideout(Special K), and 5.11a onsight at The Great Wall (Momma Cindy)

No Falls all week. We left just in time-it got real busy on Friday night.
Great weather!

Norm Swann 04-21-2014 04:48 AM

Re: The Barn
 
Sunday: 14 mile bike ride w/Sandy

JT Kalnay 04-21-2014 01:22 PM

Re: The Barn
 
@Norm, nice work at the Red!

Did you hear there's a forest fire burning at Endless?

Norm Swann 04-24-2014 07:44 AM

Re: The Barn
 
Thanks JT; I didn't know about the fire. Looked like you had a great trip!

Tuesday: Boat Slippery Rock Creek (McConnels Mill State Park) in an inflatable kayak. Fun!

Norm Swann 04-27-2014 08:01 PM

Re: The Barn
 
Hinckley w/Rick
10 routes
Snoopy and the Hinckley crack area

Norm Swann 05-02-2014 03:49 AM

Re: The Barn
 
Yesterday: Hot Yoga

Norm Swann 05-04-2014 08:08 PM

Re: The Barn
 
Sat: CRG

Norm Swann 05-11-2014 08:33 AM

Re: The Barn
 
Mon: drive to Red with Rick
Tuesday: Buccaneer 11b + 4 misc routes
Wed: hang draws on Buccaneer then redpoint + redpoint on Captain Blondie Sinks the Ship 11a + 3 misc routes
Thurs: Apotheosis Denied 11c: will have to come back for redpoint + 3 misc routes
Fri: drive home
Another great trip: humidity is rising.

Norm Swann 05-11-2014 04:11 PM

Re: The Barn
 
Bike ride w/Sandy 18.2 miles

JT Kalnay 05-12-2014 12:27 PM

Re: The Barn
 
Climbin' an' ridin' and hot yoga...

Brother you are livin' the dream!!!

Norm Swann 05-15-2014 04:37 AM

Re: The Barn
 
Wed: Hot Yoga
Living the dream! :D

Norm Swann 05-16-2014 04:25 PM

Re: The Barn
 
Bike to work day: 9 miles with Sandy

JT Kalnay 05-17-2014 09:51 AM

Re: The Barn
 
Bike to work? It was cold, rainy, and WINDY....

That's hard core.

Norm Swann 05-17-2014 01:13 PM

Re: The Barn
 
Bike ride wasn't to bad. It was cold but no rain and not much wind.

CRG with Ken, Robert and Nahomi

Norm Swann 05-26-2014 06:29 AM

Re: The Barn
 
Sunday: Hinckley w/Rick, Tim and Lisa

Norm Swann 06-01-2014 02:23 PM

Re: The Barn
 
Saturday: Hinckley w/Robert, Nahomi, Ken, Kevin, Ed,
Crack, Burnout, Patagonia, Snoopy(3), Sandy Ledges left, Double O, Arete, and Dunes

Saw Brodie, Kim and 2 year old Rica(sp) there.

Sunday: Bike ride w/Sandy; 19.3 miles.

Norm Swann 06-05-2014 05:34 AM

Re: The Barn
 
Tuesday: Kayak @ McConnels Mills
Wed: Hot Yoga

Norm Swann 06-16-2014 08:33 PM

Re: The Barn
 
Sunday: Climb @ Hinckley: 13 routes

Norm Swann 06-19-2014 03:22 PM

Re: The Barn
 
Wed. Hot Yoga


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