CrossFit Discussion Board

CrossFit Discussion Board (
-   Workout Logs (
-   -   The Barn (

Norm Swann 09-03-2012 10:39 AM

Re: The Barn
16/20 routes
I/C =Green/blk,Yellow, Red/blk, blue w/o sit down start

3 laps on crackboard

JT Kalnay 09-03-2012 02:08 PM

Re: The Barn
Monday September 3, 2012

Four Rounds of:

1 mile
30 GTO (95#)

then practiced ring dips and ring pullups, still working to get that first muscle up...

Norm Swann 09-05-2012 09:40 AM

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

WU #5: 1 round of:
10 each, arm/leg stretches, 25 wheel Sit-ups
10 Wall Ball @22lb, 10 Chest to Bar Pull-ups
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 OHS, 65 lb.(3-3-4 shoulder pain), 5 bouldering routes 5/7

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

WOD: For time:
100 Air Squats
4 rope ascents, [B]Bachar Ladder[/B]
75 Air Squats
3 Bachar Ladder
50 Air Squats
2 Bachar Ladder
25 Air Squats
1 Bachar Ladder 24:50

15 min. Stretching

Hi JT.

JT Kalnay 09-05-2012 03:18 PM

Re: The Barn
Wednesday September 5, 2012

Supervised warmup
deadlifts, presses, air squats, flutter kicks

Deadlifts, 225#
HSPU, 4 abmats, only moving about 1" on each rep

Cool down (games prep, games standard)
3 rounds of
35 kbs at 35#, 1 minute rest in between

Hey Norm, is it okay if I post on your board? (guess I shoulda asked first...)

Norm Swann 09-05-2012 06:26 PM

Re: The Barn
Bike ride w/ Sandy and Sharon; 18 miles

Welcome to "The Barn" thread JT. Your welcome to post here as long as you want.

Norm Swann 09-06-2012 09:41 AM

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

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25*bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 4/8

WOD: Push Press 2-2-2-2-2-2-2 65-75-85-95-100-105-110

JT Kalnay 09-06-2012 02:21 PM

Re: The Barn
Thursday September 6, 2012

Rest Day

walked 1 mile to work, worked, walked 1 mile back.

JT Kalnay 09-07-2012 03:22 PM

Re: The Barn
Friday September 7, 2012

Supervised barbell warmup, then...

12 minutes to find 1RM of OHS

12 minutes to find 1RM of PC+PP
220 (PR)

12 minutes to find 1RM of Squat Clean
195 (PR)

Am open to suggestion concerning regaining mobility in hips, quads and hammies 3 years post hip replacement, am suffering with stupid lack of mobility and strength in the hips...

Norm Swann 09-07-2012 03:36 PM

Re: The Barn
Climb at Hinckley w/ Rick and Ed-Crack area-conditions were fair to poor. 10% chance of rain turned into 100% rain, but we finished before it got to bad.

JT- have you checked

JT Kalnay 09-08-2012 12:09 PM

Re: The Barn
Saturday September 8, 2012

15 minutes of rolling around whining about how worked I am from yesterday. 15 minutes of figuring out what to do.


worked in 100 kinda sorta air squats where I was dropping down onto a box or wall ball

did some wall slides, shoulders really need work

25 pushups unbroken
25 situps unbroken
side plank

Thanks for the idea about looking at the mobility site. Looks like there's lots of good stuff there.

Climbing in the rain is zero fun...

All times are GMT -7. The time now is 04:47 PM.

CrossFit is a registered trademark of CrossFit Inc.