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

Norm Swann 07-09-2011 08:45 AM

Re: The Barn
 
Climbing Wall:
Misc. 5-5
Red 5-5
Blue 0-5
Yellow 4-5
Dyno 4-5

Left shoulder very sore, didn't do crack board or bachar ladder.
Left hand still feels a little funny but alot better than yesterday-tomorrow is a rest day.

Norm Swann 07-11-2011 09:04 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
1-1Muscle-up instead of 8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

5 rounds for time of:
Run 400 meters
145lb. deadlift, 20 reps
20 push-ups
145lb. deadlift, 10 reps
10 push-ups 42:33

July Muscle-up challenge (stepped): 4 previous, 5 today (6).
July push-up challenge:15 previous + 150 today=165

Left hand seemed almost back to normal-noticed a little numbness during some of the push-ups. Left shoulder seems back to normal.

Norm Swann 07-12-2011 06:58 PM

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.

Snatch one rep every minute on the minute for 15 minutes.
50-55-60-65-70-75-80-85-90-95-100F-100-105F-105F-105F

July Muscle-up challenge (stepped): 5 previous, 6 today.

Norm Swann 07-13-2011 08:09 AM

Re: The Barn
 
Climbing Wall:
Misc. 5-5
Red 5-5
Blue 1-5
Yellow 4-5
Dyno 4-5

Left shoulder still sore, didn't do crack board or bachar ladder.

Norm Swann 07-15-2011 11:55 AM

Re: The Barn
 
Crossfit Youngstown

Warm-up

12 min. AMRAP:
Run 100m
7 box jumps, 24"
11 DU
8 rounds + run+7 box jumps

July push-up challenge=220
July muscle-up challenge=7

Norm Swann 07-16-2011 10:17 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.

Front Squat: 1-10-1-20-1-30 reps
75-55-85-55-95-55+1 rep of 105 [B]PR[/B]

Norm Swann 07-18-2011 07:09 PM

Re: The Barn
 
Saturday afternoon-kayak w/Sandy

Sunday-Bike 18.2 miles w/Sandy

Monday-Rest Day

Norm Swann 07-19-2011 09:12 AM

Re: The Barn
 
4 rounds of:
5 Climbing Routes
1 Bachar Ladder(up & down)
2 Muscle-ups (1-1)
10 Push-ups
Then:
3 rounds of:
1 Crackboard (down and back)
10 Push-ups
Forgot to start the timer.

July muscle-ups=8
July push-ups=220 previous + 70 today=290

Norm Swann 07-20-2011 09:11 AM

Re: The Barn
 
Crossfit Youngstown: 1st day as trainer in training.

Warm-up: run 800 meters, arm swings, inch worms knee to chest lunges, rope climb

Skill: DU, did 10 minutes of DU at a reasonible rate for me w/ many rests.

WOD: Amber birthday workout: 7 rounds of:
10 Push-ups
20 Kettlebell swings
30 DU 21:53 [B]PR of 30 DU in row for 3 of the rounds![/B]

July Muscle-ups= 9

Norm Swann 07-21-2011 08:07 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=played w/handstands on parrellettes (F) instead of 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.

Shoulder Press 5-5-5-5-5 70-75-80-85-90F


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