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

Norm Swann 01-31-2020 02:24 PM
Re: The Barn
 
1/30/20
Climb at The Barn w/Kevin & Conner

1/31/20
Arm/Leg Swings
SU 150-84-150-150=534
DU 5-2-7-3-11=28
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard

Norm Swann 02-03-2020 04:46 PM
Re: The Barn
 
Arm/Leg Swings
SU 150-150-150-132=582
DU 7-7-4-4-4=26
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard

Norm Swann 02-07-2020 01:54 PM
Re: The Barn
 
Wed. Climb at Shaker

Thurs. Climb at The Barn.

Friday
Arm/Leg Swings
SU 150-150-150-150=600
DU 7-7-19-7-7=47
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard

Norm Swann 02-10-2020 09:58 AM
Re: The Barn
 
Sunday: Boulder at The Barn

Monday:
Arm/Leg Swings
SU 100
x-over 6-6-22=34
Alt Footstep 9-50=59
DU 17-8=25
Situps 50
4 Wrist Rolls @ 11.25 lbs.
Pull ups 15K
5 Wall HS
10 Front Squats @ 25 lbs.
4 sets: 5, 1 leg squat while holding on
5 Bouldering Routes

Norm Swann 02-12-2020 11:31 AM
Re: The Barn
 
Arm/Leg Swings
SU 150-150-81-200=581
DU 3-3-15-3-4=28
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S-5KCTB-10K
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard

Norm Swann 02-21-2020 01:59 PM
Re: The Barn
 
Thursday 2/13/20 Climb at The Barn w/Kevin

Tuesday 2/18/20 Climb at Shaker

Thursday 2/20/20 Climb at The Barn w/Kevin

Norm Swann 02-23-2020 10:27 AM
Re: The Barn
 
Saturday: Walk 2.5 miles at Park w/Sandy

Sunday:
Arm/Leg Swings
SU 150-96-107-103=456
DU 3-3-4-9-9=28
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S-5KCTB-10K
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard

Later: Walk 2.5 miles at Park w/Sandy

Norm Swann 02-24-2020 03:16 PM
Re: The Barn
 
Arm/Leg Swings
15 Ab Roller
Dips 6-6
15 Air squats
50 SU
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
x-over 14-11=25
Alternate Footsteps 22-24-14-8-100=168

Boulder at The Barn

Norm Swann 02-25-2020 09:36 AM
Re: The Barn
 
Arm/Leg Swings
SU 150
x-over 15-15=30
Alt Footstep 24-42-64=
DU 15-10=25
Situps 50
1 MU attempt, 1 MU****
Pull ups 15K
5 Wall Climbs
10 Squats @ 25 lbs.
10 Leg Raises/each leg @ 10 lbs.
10 Knee Raises/each leg @ 10 lbs.
(3) 1/2 lap on Crackboard

Norm Swann 03-03-2020 10:39 AM
Re: The Barn
 
2/26/20 Boulder at The Barn
2/28/20 Boulder at The Barn, Tweaked left shoulder

3/3/20
Arm/Leg Swings
SU 150-85-175-200=610
DU 4-4-4-6-19=37
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

Norm Swann 03-05-2020 10:33 PM
Re: The Barn
 
Weds.
Climb at Shaker w/Jeff, Nahomi and Tana.

Thurs.
Climb at The Barn w/Kevin

Norm Swann 03-08-2020 09:45 AM
Re: The Barn
 
Arm/Leg Swings
SU 77-100=177
x-over 14-9-16=39
Alt Footstep 12-96=108
DU 20-11=31
Situps 50
MU 1-1=2
Pull ups 15K
5 Wall Climbs 3-2=5
10 Air Squats (x@ 25 lbs.x)
10 Leg Raises/each leg @ 10 lbs.
10 Knee Raises/each leg @ 10 lbs.

1 lap on Crackboard
0.75 lap on Crackboard
0.5 lap on Crackboard

Friday:
Arm/Leg Swings
SU 89-181-180-150=600
DU 17-11-7-7-8=50
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 140 lbs
15 Ab Roller
(3) 1/2 lap on Crackboard

Norm Swann 03-16-2020 09:55 AM
Re: The Barn
 
Sunday:
Arm/Leg Swings
SU 144-150-156-150=600
DU 12-6-6-6-5=35
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 140 lbs
20 Ab Roller
(3) 1/2 lap on Crackboard

Today:
Arm/Leg Swings
20 Ab Roller
Dips 6-6
15 Air squats
50 SU
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
x-over 10-9-16=35
Alternate Footsteps 30-28-100=158

Boulder at The Barn

Norm Swann 03-17-2020 12:09 PM
Re: The Barn
 
Arm/Leg Swings
JSU 100
x-over 13-4-12=29
Alt Footstep 57-100=157
DU 3-5-13-9=30
Situps 50
MU 1-1-1=3
Pull ups 15K
5 Wall Climbs 3-2=5
20 Ab Roller
10 Air Squats (x@ 25 lbs.x)
10 Leg Raises/each leg @ 10 lbs.
10 Knee Raises/each leg @ 10 lbs.

Norm Swann 03-19-2020 09:15 AM
Re: The Barn
 
Arm/Leg Swings
SU 150-150-150-150=600
DU 11-11-11-15-16=64
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller
(3) 1/2 lap on Crackboard

Norm Swann 03-21-2020 09:34 AM
Re: The Barn
 
Arm/Leg Swings
20 Ab Roller
Dips 6-6
15 Air squats
50 SU
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
x-over 14-4-15=33
Alternate Footsteps 23-28-100=151

Boulder at The Barn

Norm Swann 03-26-2020 06:15 AM
Re: The Barn
 
3/25/20
Arm/Leg Swings
SU 150-150-146-92-62=600
DU 4-11-7-6-6=34
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller
(3) 1/2 lap on Crackboard

Norm Swann 03-27-2020 11:59 AM
Re: The Barn
 
Arm/Leg Swings
JSU 100
x-over 8-6-4-11=29
Alt Footstep 35-25-100=160
DU 4-13-4-12-9=42
Situps 50
MU x-x-1=1
Pull ups 15K
5 Wall Climbs 3-2=5
20 Ab Roller
10 Squats (@ 45 lbs.x)
15 Leg Raises/each leg @ 10 lbs.
15 Knee Raises/each leg @ 10 lbs.

Norm Swann 03-29-2020 09:24 AM
Re: The Barn
 
Arm/Leg Swings
20 Ab Roller
Dips 6-6
15 Air squats
50 SU
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
x-over 19-7=26
Alternate Footsteps 35-46-100=181

Boulder at The Barn

Norm Swann 03-30-2020 09:22 AM
Re: The Barn
 
Arm/Leg Swings
SU 150-150-150-150=600
DU 8-7-5-5-6=31
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller
(3) 1/2 lap on Crackboard

Norm Swann 04-01-2020 08:06 AM
Re: The Barn
 
Arm/Leg Swings
JSU 100
x-over 28
Alt Footstep 38-35-100=173
DU 11-11-5=27
Situps 50
MU 1-1-1=1
Pull ups 15K
5 Wall Climbs 4-1=5
20 Ab Roller
10 Squats (@ 45 lbs.x)
15 Leg Raises/each leg @ 10 lbs.
15 Knee Raises/each leg @ 10 lbs.

Norm Swann 04-02-2020 09:11 AM
Re: The Barn
 
Arm/Leg Swings
20 Ab Roller
Dips 6-6
15 Air squats
50 SU
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
x-over 14-8-11=33
Alternate Footsteps 45-49-100=194

Boulder at The Barn

Norm Swann 04-27-2020 09:02 AM
Re: The Barn
 
Light bouldering at The Barn

Norm Swann 04-29-2020 09:27 AM
Re: The Barn
 
Arm/Leg Swings
SU 100-100-100-100=400
DU 5-6-4-5-11=31
Situps 50
Push ups 10
Dips 6-6-6
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 2 KCTB, 7 S, 7 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller

Norm Swann 04-30-2020 08:40 AM
Re: The Barn
 
Arm/Leg Swings
JSU 100
x-over 25
Alt Footstep 25-10-12-48-8=103
DU 5-10-10=25
Situps 50
5- False Grip-2 pull up then 5 sec. hang
Pull ups 10 K
5 Wall Climbs 1-2-2=5
20 Ab Roller
10 Squats (@ 45 lbs.x)
15 Leg Raises/each leg @ 10 lbs.
15 Knee Raises/each leg @ 10 lbs.

Norm Swann 05-03-2020 05:18 AM
Re: The Barn
 
5/1/20
Boulder at The Barn

Norm Swann 05-06-2020 10:04 AM
Re: The Barn
 
5/4/20
Arm/Leg Swings
SU 125-125-125-125=500
DU 10-6-10-11-8=45
Situps 50
Push ups 10
Dips 8-8-8
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 3 KCTB, 8 S, 8 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-1 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller

5/5/20
Boulder at The Barn

5/6/20
Arm/Leg Swings
JSU 100
Jx-over 18-8=26
JAlt Footstep 58-100=158
JDU 10-11-13-5-10=49
MU 1-1-1
Pull ups 10 K
5 Wall Climbs 3-2=5
20 Ab Roller
10 Squats (@ 45 lbs.x)
15 Leg Raises/each leg @ 10 lbs.
15 Knee Raises/each leg @ 10 lbs.

Norm Swann 05-11-2020 12:17 PM
Re: The Barn
 
5/8/20 Boulder at The Barn

Today:
Arm/Leg Swings
SU 150-109-192-149=600
DU 12-11-4-7-5=39
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
15 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-1 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller

Norm Swann 05-12-2020 08:28 AM
Re: The Barn
 
Boulder at The Barn

Norm Swann 05-16-2020 11:26 AM
Re: The Barn
 
5/14/20

Boulder at The Barn w/Kevin

Norm Swann 05-18-2020 09:47 AM
Re: The Barn
 
Arm/Leg Swings
JSU 100
Jx-over 18-16=34
JAlt Footstep 8-12-7-16-8-54=105
JDU 6-8-14-5-8=41
MU x-x-1
Pull ups 10 K
5 Wall Climbs 3-2=5
20 Ab Roller
10 Squats (@ 45 lbs.x)
15 Leg Raises/each leg @ 10 lbs.
15 Knee Raises/each leg @ 10 lbs.

Norm Swann 05-22-2020 04:56 AM
Re: The Barn
 
Tuesday & Thursday
Boulder at The Barn

Norm Swann 05-26-2020 08:52 PM
Re: The Barn
 
Boulder at The Barn

Norm Swann 05-30-2020 12:19 PM
Re: The Barn
 
Arm/Leg Swings
(1) Jog about 1/8 mile
(2) Jog about 1/4 mile
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
15 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-1 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller

Norm Swann 06-05-2020 12:47 PM
Re: The Barn
 
Boulder at The Barn w/Kevin

Norm Swann 06-07-2020 07:38 AM
Re: The Barn
 
Boulder at The Barn

Norm Swann 06-12-2020 12:27 PM
Re: The Barn
 
Wed. Boulder at the Mill w/Tim

Thurs. Boulder/TR at The Barn w/Kevin

Norm Swann 06-27-2020 09:55 AM
Re: The Barn
 
Wed - Friday: Climb at the New with Tim. Another great trip!

Norm Swann 07-03-2020 06:59 PM
Re: The Barn
 
Climb at The Barn w/Kevin, Robert and Nahomi

Norm Swann 07-11-2020 02:11 PM
Re: The Barn
 
Thursday: Climb at The Barn w/Kevin


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