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

Norm Swann 06-24-2011 09:48 AM

Re: The Barn
 
Warmup #2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb(2 fer 1's),15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
10 dips

Cindy
AMRAP in 20 minutes of:
5 Pull-ups
10 push-ups
15 Air Squats
12 rounds + 5 pull-ups

June dip challange: 100 previous + 30 for 6/20=130 + 30 today=160

Norm Swann 06-25-2011 10:09 AM

Re: The Barn
 
2 rounds of:
20 routes on climbing wall: Blue and Dyno#2 IC. 60:37


3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.

Norm Swann 06-26-2011 10:11 AM

Re: The Barn
 
Quick warm-up

Max shoulder press
45-55-65-75-85-95-100F-[B]100[/B]-105F-105F-105F PR

Bike 18 miles

Norm Swann 06-27-2011 08:52 AM

Re: The Barn
 
Crossfit Youngstown

Warm-up: Arm Swings, Inch worm, 2000m row, 100m sprints-work on form

Joey (formerly Olivia) Happy Birthday Joey!
AMRAP in 12 minutes of:
Run 100m
6 Burpees
6 G-2-O 65lb.
5 rounds + run + 3 Burpees

June dip challange: 160 previous + 15 for today=175

Norm Swann 06-29-2011 08:19 AM

Re: The Barn
 
Warmup #2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb(2 fer 1's),15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings, 1st & 2nd=1pood, 3rd=1.5 pood
10 dips

Deadlifts
145-155-165-185-195-205-210-220-225 [B]PR[/B]

June dip challange: 175 previous + 30 for today=205

JT Kalnay 06-29-2011 01:10 PM

Re: The Barn
 
Two PRs in three posts, nice job Norm.

I think you appreciate the measurable aspect of the training...

Norm Swann 06-30-2011 08:46 AM

Re: The Barn
 
Thanks JT.

Warmup#1: 3 rounds of:
1st=140 Single Unders, 30 DU next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

Back Squat
135-145-155-165-175-185-195-200F-200F-200F

Crossfit Total=520
Deadlift 225
Shoulder Press 100
Back Squat 195

Norm Swann 07-01-2011 07:53 AM

Re: The Barn
 
Climbing Wall;
Misc. 5 Complete/out of 5 attempts
Red 4/5
Blue 0/5
Yellow 3/5
Dyno#1 & #2 1/5

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack

Fingertips are a mess.

Start of Fittest of your Life Challenge-Crossfit Youngstown. Runs until end of Aug.

Norm Swann 07-03-2011 10:12 AM

Re: The Barn
 
Warmup#1: 3 rounds of:
1st=140 Single Unders, 30 DU next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.
Plus Muscle-ups @ end of each round:
1F-1
1-1
1-1 Total of 5

Shoulder Press 5-5-5-5-5; 55-60-65-70-75-80(3)

Norm Swann 07-04-2011 10:43 AM

Re: The Barn
 
Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=25 dbl unders, 3rd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press, 115 lb., 2nd=5 front squat, 55 lb., 3rd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 2nd=5 push press, 75lb., 5 split jerk, 75lb.
1st= 5 Deadlift, 115 lb., 2nd=, 3rd 5 cleans, 65lbs. 3rd 5 Thruster, 65lb.

"Morrison" 50-40-30-20-10 rep rounds of:
Wall Ball 22 lb.
Box Jumps, 24"
Kettlebell Swings, 1.5 pood 1hour 20 minutes and 7 seconds


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