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

Norm Swann 06-29-2014 08:23 PM

Re: The Barn
 
Wed: Hot Yoga
Sunday: CRG

Norm Swann 07-07-2014 05:56 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
30 Situps
2 HS (against wall)
10 T-2-B
10 Box Jumps, 24"
10 Wrist Pronators @ 2.5 lbs

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

WOD: AMRAP in 10 mins of:
5 Pull-ups
10 Pushups
15 Air Squats 7 rounds
Compare to: 6+(10+7) on 1/6/14
7+(5+10+10) on 8/28/13
and 5+(5+10+1) on 5/31/13

Roller

Norm Swann 07-08-2014 06:32 PM

Re: The Barn
 
WU: Arm and leg swings
35 Situps
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
2 Wall Climbs
10 KBS @ 20 lbs.
10 Burpees
10 Pullups
6 Forward Rolls
6 Backward Rolls

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

3 rounds of 10 Front Squat @ 65 lb.

WOD: 3 rounds for time of:
5 Ring Dips
10 DU
5 HS (against wall)
10 Box Jumps, 24" 2:17-3:05-3:43 9:05
Compare to 2:00-2:17-2:33 6:50 on 2/4/14

Roller

Norm Swann 07-09-2014 06:38 AM

Re: The Barn
 
WU: Arm and leg swings
35 Situps
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
2 Wall Ball @ 4 lb.
10 KBS @ 20 lbs.
10 K-2-E
3 Forearm Rolls @ 15lbs

WOD: Run for time with 2 min. rest in-between runs:
800m 4:08 (PR 3:36)
400m 1:57 (PR 1:40)
300m 1:21 (PR 1:13)
200m 0:49 (PR - )
100m 0:25 (PR - )

Roller

JT Kalnay 07-09-2014 02:55 PM

Re: The Barn
 
Nice job on the running today and the reverse hyper the other day.

Norm Swann 07-10-2014 04:29 AM

Re: The Barn
 
Thanks JT

Wed: Hot Yoga; misc. weightlifting after Yoga

Norm Swann 07-14-2014 03:18 PM

Re: The Barn
 
Saturday: Hinckley

Sunday:
WU: Arm and leg swings
35 Situps
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
10 Wall Ball @ 4 lb.
10 KBS @ 35 lbs.
5 HSPU w/ab mat
3 Wall climbs
10 Wrist pronators

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

3 rounds of 10 SDHP @ 45 lb.WOD:3 rounds for time of:

20 Situps
17 DU
12 Pullups
7 Pushups
5 Burpees 2:39-3:03-3:07 8:49
Compare to 2:51-3:38-3:31 10:00 on 2/3/14

Roller

Norm Swann 07-14-2014 07:27 PM

Re: The Barn
 
WU: Arm and leg swings
35 Situps
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
10 Wall Ball @ 4 lb.
10 KBS @ 35 lbs.
4 MU Attempts
10 Wrist pronators

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

3 rounds of 5 Power Cleans @ 45 lb.

WOD:3 rounds for time of:
17 Air Spuats
7 T-2-B
5 Ring Dips
3 Wall Climbs 2:36-3:31-4:14 10:21
Compare to 12:01 on 1/17/14

Roller

Norm Swann 07-15-2014 06:57 PM

Re: The Barn
 
WU
Run 200m 0:52
Run 800m 3:49
Run 400m 1:42
Rest 2 min in-between sets

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

3 rounds of 10 Push Jerk @ 55 lb.

WOD:3 rounds for time of:
25 Situps
20 DU
15 WB @ 4 lbs
10 Pushups
5 Pullups 2:42-3:00-2:55 8:37
Compare to 2:51-3:21-3:52 10:05 on 1/14/14

Roller

Norm Swann 07-16-2014 06:19 PM

Re: The Barn
 
Hot Yoga; misc. weightlifting after Yoga

Norm Swann 07-17-2014 05:42 PM

Re: The Barn
 
[QUOTE=Norm Swann;1236772]Hot Yoga; misc. weightlifting after Yoga[/QUOTE]

Morning: Hinckley Crack Area, 10 routes

Norm Swann 07-17-2014 07:33 PM

Re: The Barn
 
WU: Arm and leg swings
10 Box Jumps, 24"
6 Forward Rolls
6 Backward Rolls
5 Wall Climbs

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

3 rounds of 5 Thrusters @ 45 lb.

WOD:For time of:
30 Situps, 25 DU, 5 Dips
25 Situps, 20 DU, 4 Dips
20 Situps, 15 DU, 3 Dips
15 Situps, 10 DU, 2 Dips
10 Situps, 5 DU, 1 Dip 2:43-2:11-1:47-1:29-1:01 Total 9:11

Compare to 11:25 on 1/25/14

Roller

Norm Swann 07-24-2014 03:49 AM

Re: The Barn
 
Watkins Glen: Saturday- Tuesday; Run, pullups, pushups with Sandy
Tuesday: 5 mile paddle board
Great to see Andrew and Jennifer!

Norm Swann 07-24-2014 07:38 PM

Re: The Barn
 
The Barn: 20 routes

Norm Swann 07-25-2014 07:25 PM

Re: The Barn
 
WU: Arm and leg swings
10 Wrist Pronators
10 WBS, 20 lb. ball, 9' target
5 HSPU w/AbMat
15 Burpees

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

1 round of 10 OHS @ plastic pipe
2 rounds of 5 OHS @ 25 lb.

WOD:AMRAP in 10 mins of:
30 DU
20 Situps
10 Pushups 4 + 32 (272)
Compare to 4 + 38 (278) on 3/4/14

Roller

Norm Swann 07-26-2014 05:41 PM

Re: The Barn
 
20 routes: 1 every 2 mins., (no falls ) 39 minutes

Norm Swann 08-09-2014 04:20 AM

Re: The Barn
 
August 1,2,4,5 Climb at Ten Sleep, Wyoming
Downtown Area
Sport Routes from 10a - 11b
Favorites:
Carbon Footprint 11b
Mellow Slide into Coolsville 10b/c
High Water 10c
Stick it to Coolsville 11a
Ascot Aura 10+

The Godfather Boulder
Godfather 1 & 2 10c, 11a

JT Kalnay 08-09-2014 12:44 PM

Re: The Barn
 
Glad you and your partner are back safe and sound from Ten Sleep!
I heard you enjoyed some burritos?!??

Norm Swann 08-11-2014 04:54 AM

Re: The Barn
 
Thanks JT. The cook got a kick out of our "open faced Burritos" (Tim enjoyed it when I asked the waitress if I could get a Burrito without the Burrito; I was tired!)

Have you heard of Bookshare.org? My Aunt does volunteer work for them (she is deaf/blind). I thought you might might be interested in getting your books published here for people that can't read print.

Sunday: 18 mile bike ride with Sandy and friends. Eat some wild cherries and blackberries along the way. Found 1 Geocache.

Norm Swann 08-14-2014 01:30 PM

Re: The Barn
 
Hinckley. Fall weather in Aug.
Hinckley crack climbs and island arete.

Norm Swann 08-16-2014 09:29 PM

Re: The Barn
 
Sat: Kayaking w/Sandy

Norm Swann 08-24-2014 02:46 PM

Re: The Barn
 
Yesterday:
WU: Arm and leg swings
50 Air Squats
40 Situps
30 DU
20 Pushups
10 KBS @ 35 lbs.
5 Ring Dips

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

WOD: None

2 sets of:
10 Wrist Pronators
3 wrist rolls

Roller

Norm Swann 08-26-2014 06:28 PM

Re: The Barn
 
WU: Arm and leg swings

100m run 23.5
200m run 42.0
300m run 1:13
400m run 1:48
2 min. rest in-between runs

40 Situps
30 Air Squats
20 Pushups
10 KBS @ 35 lbs.
5 Ring Dips

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

WOD: None

Roller

Norm Swann 08-30-2014 08:58 AM

Re: The Barn
 
WU: Arm and leg swings
10 Wrist pronators
3 wrist rolls
50 Situps

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

WOD: Quarters (a WOD from Andrew & Jennifer)
For time:
Run 400m
25 Pushups
Run 400m
25 Pullups
Run 400m
25 DU
Run 400m
25 Box Jumps w/24" box
Run 400m 19:52

Roller

Norm Swann 08-31-2014 09:23 AM

Re: The Barn
 
WU: Arm and leg swings
10 Wrist pronators
3 wrist rolls
10 Ring Dips

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 35,40; 10 reps of 45 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 65, 75; 10 reps of 85 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD:
For time:
Run 800m
50 Situps
Run 600m
40 Situps
Run 400m
30 Situps
Run 300m
20 Situps
Run 200m
10 Situps
Run 100m 20:01

Roller

JT Kalnay 09-01-2014 09:04 AM

Re: The Barn
 
Looks like you've really been getting after it lately Norm!

Norm Swann 09-03-2014 07:18 PM

Re: The Barn
 
Hot Yoga
Misc. weight lifting, pull-ups and bar dips.

Norm Swann 09-06-2014 04:28 PM

Re: The Barn
 
Climb at CRG

Norm Swann 09-14-2014 10:22 AM

Re: The Barn
 
9/8-910 Climb at Red with Rick, Kerry and Craig

Norm Swann 09-19-2014 03:33 AM

Re: The Barn
 
9/15 & 9/17 Climb at Red with Rick
The Gallery and Left Field on Monday. Saw 2 Copperhead snakes; one one the trail, one coiled up a foot off the trail.
Went to Emerald City and Phantasia on Wed.
9/16 Geocache. (Forecast said 15% chance of rain; rained all day)

Norm Swann 09-21-2014 02:08 PM

Re: The Barn
 
Bouldered at CRG. 3 Top Rope Routes.

Norm Swann 10-01-2014 04:54 AM

Re: The Barn
 
9/27/14-9/29/14 Red River w/Rick, Robert, Nahomi, Little Kevin, and Mark
Saturday: Dip Wall
Green Eggs and Ham both 5.7
Whoville 5.6
The Lorax tree, 1st pitch 5.9
Theodor Seuss Geisel 5.7
All trad

Sunday: Great Wall @ Muir
Boltergeist 10b
Momma Cindy 11a
Edge-a-sketch 11a
Bitter Ray of Sunshine 10a
Dynabolt Gold 10a
All red points (climbed them all before)

Monday: Gold coast at Pundergrass
Broken chicken wing 5.9 Trad
The Perfect Pink 5.4 Trad-Rick lead
Chester Fried Chicken 5.4 Trad - Rick lead
Lucky Duck Soup 5.5 sport top rope
Sunny the Boxer 5.9 sport
No falls

It was good to do some trad again.

Norm Swann 10-05-2014 05:08 AM

Re: The Barn
 
Bouldered at CRG w/Tim and Jeff; Good Times!

Norm Swann 10-08-2014 08:21 PM

Re: The Barn
 
Hot Yoga

Norm Swann 10-19-2014 07:12 PM

Re: The Barn
 
Boulder at CRG

Norm Swann 11-02-2014 09:55 AM

Re: The Barn
 
10/25/14 Saturday: Whippoorwill
Sunday: Bridge
Top Rope some of the classics: Chockstone, Easily Flakey, Jaws, and Tree Route
Monday: Zero Butress, Meadow

11/1/14 Saturday: Boulder at CRG

Norm Swann 11-23-2014 03:25 AM

Re: The Barn
 
Saturday:Boulder at CRG

Norm Swann 11-25-2014 03:07 PM

Re: The Barn
 
WU: Arm and leg swings
10 Wrist pronators @ 2.5 lbs
3 wrist rolls @ 15 lbs.
20 Situps

10 Box jumps-24"
5 Pullups/5 CTB pullups
2 Wall climbs/5 HS against wall/3 HS attempts
10 KBS-20 lbs
5 K2E/5 T2B
10 Wall balls-4 lbs. @ 10' target
10 Dips
10 Pushups
10 Goblet squats-20 lbs.
10 Burpees

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

Roller

Norm Swann 11-26-2014 08:55 PM

Re: The Barn
 
Hot Yoga

Norm Swann 12-06-2014 04:58 PM

Re: The Barn
 
12/3/14 Hot Yoga

Today: Boulder at CRG


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