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JT Kalnay 09-09-2012 09:35 AM

Re: The Barn
Sunday September 9, 2012

Mobility work from foundations and mobilitywod

Cindy, 11 rounds

Practiced C&J up to 195#.

Am going to do some running metcon this afternoon.

JT Kalnay 09-10-2012 01:02 PM

Re: The Barn
Monday September 10, 2012

Mobility work warmup

Low bar back squats skill and strength practice

Work Capacity Wod

5 rounds of:
10 back squats, 7 burpee box jumps


Norm Swann 09-10-2012 03:03 PM

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

WU #7:
9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows, 10 jerk, 75lb.
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes

Skill: MU= 5 total for September
HSPU=10 + 5 in Skill= 15 total for September

WOD: For time:
Run 1600m
150 DU
50 Burpees
Run 800m
100 DU
35 Burpees
Run 400m
50 DU
20 Burpees 47:37

15 min. Stretching

Norm Swann 09-11-2012 02:37 PM

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

WU #8:
5 bouldering routes 5/8

WOD: Front Squat 2-2-2-2-2-2-2

15 min. Stretching

Norm Swann 09-12-2012 01:53 PM

Re: The Barn
Hinckley w/ Rick and Ed; Hinckley Crack area and 3 Bannana routes. Fair to good conditions.

Later: Bike 18 miles with Sandy

Norm Swann 09-13-2012 03:37 PM

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

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

Skill: MU= 5 total for September
HSPU=15 + [B]49 in WOD[/B](all kipping)= 64 total for September

WOD: "The Seven" 7 rounds for time of:
135 lb. Thruster, 7 reps; [B]85 lb.[/B]
7 K-2-E
245 lb. Deadlift, 7 reps; [B]190 lb.[/B]
7 Burpees
7 KBS, 2 pood; [B]1.5 pood[/B]
7 Pull-ups 1:17:36

15 min. Stretching

JT Kalnay 09-17-2012 03:06 PM

Re: The Barn
Monday September 17, 2012

Welcome to the thread Eric. Welcome back Jeff.

I am back from the Great White North.

rode bike to CTown CrossFit.
warmup: 3x:
25 dubs, 10 push ups, 10 PVC OHS

15 minutes to find 1RM snatch:
145 (did it both regular and split)
could have gone heavier but ran out of time

Then...... (drumroll.......)
Helen (Tim, now I understand your moniker for this workout!)
16:40 RX

rode my bike home.

Norm: The 7 sounds like it reaches the 7th inner ring of HELL!:smiley_ev

JT Kalnay 09-18-2012 11:55 AM

Re: The Barn
Tuesday September 18, 2012

Supervised warmup:
pushups, squats, KTE

20 minute cap, 3 rounds, FT
7 squat clean thrusters (125#)
50 dubs
7 burpee box jumps (18")

After the 3 rounds, 20 strict pullups.

I made 2 rounds plus 7 squat clean thrusters....

Norm Swann 09-19-2012 07:33 AM

Re: The Barn
Saturday-Monday, Red River with Ed
Did some Trad for the first time in a long time 5.7 - 5.8
Redpoint (Sport): Lip Service 11.c. Been thinking about this one for a month
A variety of other great routes.
I followed Ed up the classic "Autumn" at Long's Wall-then the rain hit.

JT; "Seven" was brutal, over an hour!

JT Kalnay 09-19-2012 10:19 AM

Re: The Barn
Here is a youtube of the skill ladder for the senior comp in columbus.


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