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

Norm Swann 03-01-2015 06:55 PM

Re: The Barn
 
Sat: CRG

Sun: x-country ski across Mosquito Lake and back with Sandy, Robert and Nahomi-2.68 miles

Then: Climb at The Barn with Robert and Nahomi: 11 routes

JT Kalnay 03-02-2015 05:30 PM

Re: The Barn
 
Cross country skiing and climbing sounds like a great way to spend a day!

Norm Swann 03-03-2015 06:40 AM

Re: The Barn
 
Yesterday: Hot Yoga

JT: It was a good day!

Norm Swann 03-10-2015 05:11 PM

Re: The Barn
 
Getting over a cold.
Monday: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, 10 MU: 1-3-2-2-2, 1 HSPU kipping w/1 1/2" under head, 25 Ab Roller, 10 T-2-B, 10 K-2-B, 10 C-2-B, As few MU as possible to do 10 dips: 2MU, 50 DU

Tuesday: Climb at The Barn with Robert: 10 routes

Norm Swann 03-12-2015 05:52 PM

Re: The Barn
 
Wed: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, 10 HSPU: 3-4-3 kipping w 3/4" under head, 30 Ab Roller, 10 T-2-B, 10 K-2-B, 10 C-2-B, As few MU as possible to do 10 dips: 2MU, 50 DU

Thurs: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps
Bar MU practice

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 5 reps of: 40,45, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80, 10 reps of 90; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs
Roller

Norm Swann 03-14-2015 05:41 PM

Re: The Barn
 
WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 5 reps of: 40,45, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80, 10 reps of 90; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs
Roller

Norm Swann 03-16-2015 04:07 AM

Re: The Barn
 
Sunday: Lead climb at Vertical Adventures. Fun day.

Norm Swann 03-17-2015 06:31 PM

Re: The Barn
 
Mon: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, MU: 2-3-2-2-1,50 AbMat Situps, 100 DU:38-65-99-100 (100 Total), 30 Ab Roller,10 C-2-B 6-4, 15 T-2-B, 15 K-2-B, , Shoulder stretches

Tues:
15 reps on reverse hyper @ 80 lbs
Shoulder Press; 3 reps of: 45,50, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85, 10 reps of 95; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs
Roller

Norm Swann 03-20-2015 03:25 AM

Re: The Barn
 
Wed: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU(unbroken), 10 HSPU: 3-4-3 kipping w 3/4" under head, 30 Ab Roller, 15 T-2-B, 15 K-2-B, 15 C-2-B 9-6, As few MU as possible to do 10 dips: 2MU 10-5, 100 DU 50-78-100

Thurs.: Climb at The Barn with Robert & Nahomi: 16 routes (took 4 tries to do red route)

Norm Swann 03-22-2015 03:55 PM

Re: The Barn
 
Saturday: Hinckley, good to climb outside
11 routes + failed attempts on Buzzard direct

Sun: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
50 AbMat Situps

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 3 reps of: 45,50, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85, 10 reps of 95; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs

WOD: 3 rounds for time of:
10 Box Jumps, 24"
10 Pushups
10 WB, 20 lb @ 10' target 5:23

Roller


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