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

Norm Swann 12-28-2020 10:36 AM

Re: The Barn
 
Sunday:
Arm/Leg Swings 15
Zoe Crawl 2 laps
JSU 100
JDU 3-4-2-10-2-2-3=26
J x-over 12-25=37
J Alt.Footstep 55-33-59=147
(2 sets) Push ups 15
(2 sets) Air Squats 15
MU 0-0-0-0-0
Dips 10-10
Situps 50
Rows w/ false grip 15
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 20
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
(2 sets) 15 Reverse Hyper @ 210 lbs
Crackboard, 3 half laps

Monday(today):
Arm/Leg Swings 15
Zoe Crawl 2 laps
Wall Climbs 5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 2 Pull-ups 5
5 Military Press @ 30 lbs.
5 Military Press @ 35 lbs.
5 Military Press @ 45 lbs.
5 Deadlift @ 50 lbs.
5 Deadlift @ 60 lbs.
5 Deadlift @ 70 lbs.
5 Bench Press @ 50 lbs.
5 Bench Press @ 60 lbs.
5 Bench Press @ 70 lbs.
5 Squat @ 50 lbs.
5 Squat @ 60 lbs.
5 Squat @ 70 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 12-30-2020 10:58 PM

Re: The Barn
 
Wednesday: Climb at The Mill w/Tim & Ryan

Tuesday:
Arm/Leg Swings 15
Zoe Crawl 2 laps
JSU 100
JDU 2-5-2-10-11=30
J x-over 11-18=30
J Alt.Footstep 100
(2 sets) Push ups 15
(2 sets) Air Squats 15
MU 0-0-0-0-0
Dips 10-10
Situps 50
Rows w/ false grip 15
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 20
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
(2 sets) 15 Reverse Hyper @ 210 lbs
Crackboard, 3 half laps

Norm Swann 01-01-2021 03:05 PM

Re: The Barn
 
Stripped Climbing Wall on Monday, added first route today: Blue. Did all the moves, several falls.

Norm Swann 01-02-2021 10:31 AM

Re: The Barn
 
Arm/Leg Swings 15
Zoe Crawl 3 laps
Wall Climbs 5
Wall HS 5
Ring False Grip w/ 5 sec. hang & 2 Pull-ups 5
5 Military Press @ 50 lbs.
5 Military Press @ 60 lbs.
6 Military Press @ 65 lbs.
5 Deadlift @ 90 lbs.
5 Deadlift @ 105 lbs.
10 Deadlift @ 115 lbs.
5 Bench Press @ 85 lbs.
5 Bench Press @ 95 lbs.
6 Bench Press @ 110 lbs.
5 Squat @ 85 lbs.
5 Squat @ 95 lbs.
7 Squat @ 110 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 01-03-2021 07:21 PM

Re: The Barn
 
Arm/Leg Swings 15
Zoe Crawl 2 laps
JSU 100
JDU 20-5=25
J x-over 30
J Alt.Footstep 68-41=109
(2 sets) Push ups 15
(2 sets) Air Squats 15
KCtB 5
MU 0-0-0-0-0
Dips 10-10
Situps 50
Rows w/ false grip 15
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 25
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
(2 sets) 15 Reverse Hyper @ 210 lbs
Crackboard, 3 half laps

Norm Swann 01-04-2021 10:41 AM

Re: The Barn
 
Arm/Leg Swings 15
Zoe Crawl 3 laps
Wall Climbs 5
Wall HS 5
5 KCtB
Ring False Grip w/ 5 sec. hang & 3 Pull-ups 5
5 Military Press @ 50 lbs.
5 Military Press @ 60 lbs.
8 Military Press @ 65 lbs.
5 Deadlift @ 90 lbs.
5 Deadlift @ 105 lbs.
10 Deadlift @ 115 lbs.
5 Bench Press @ 85 lbs.
5 Bench Press @ 95 lbs.
8 Bench Press @ 110 lbs.
5 Squat @ 85 lbs.
5 Squat @ 95 lbs.
8 Squat @ 110 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 01-08-2021 10:43 AM

Re: The Barn
 
Friday (today):
Put up Yellow route
Earlier:
Arm/Leg Swings 15
Zoe Crawl 3 laps
Wall Climbs 5
Wall HS 5
5 KCtB
Ring False Grip w/ 5 sec. hang & 3 Pull-ups 5
3 Military Press @ 55 lbs.
3 Military Press @ 60 lbs.
5 Military Press @ 70 lbs.
3 Deadlift @ 95 lbs.
3 Deadlift @ 110 lbs.
10 Deadlift @ 125 lbs.
3 Bench Press @ 90 lbs.
3 Bench Press @ 100 lbs.
5 Bench Press @ 115 lbs.
3 Squat @ 90 lbs.
3 Squat @ 100 lbs.
5 Squat @ 115 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Yesterday (Thursday): Climb at Shaker w/John Mansperger

Wednesday:
Arm/Leg Swings 15
Zoe Crawl 2 laps
JSU 100
JDU 10-4-4-6-10=34
J x-over 15-30=45
J Alt.Footstep 21-52-74=147
(2 sets) Push ups 15
(2 sets) Air Squats 15
KCtB 5
MU 0-0-0-0-0
Dips 10-10
Situps 50
Rows w/ false grip 15
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 25
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
(2 sets) 15 Reverse Hyper @ 210 lbs
Crackboard, 3 half laps

Put up Pink route

Tuesday: Rest Day

Monday:Climb at The Barn w/Kevin & Seth, 2 more routes added: Green & Purple
Earlier: Weight workout, see 1/4/21

Norm Swann 01-11-2021 10:29 AM

Re: The Barn
 
Friday: 2nd and last Shingle Vaccine
Saturday-Sunday: rest
Monday (today):
Arm/Leg Swings 15
Zoe Crawl 3 laps
Wall Climbs 5
Wall HS 5
5 KCtB
Ring False Grip w/ 5 sec. hang & 3 Pull-ups 5
3 Military Press @ 55 lbs.
3 Military Press @ 60 lbs.
6 Military Press @ 70 lbs.
3 Deadlift @ 95 lbs.
3 Deadlift @ 110 lbs.
10 Deadlift @ 125 lbs.
3 Bench Press @ 90 lbs.
3 Bench Press @ 100 lbs.
6 Bench Press @ 115 lbs.
3 Squat @ 90 lbs.
3 Squat @ 100 lbs.
6 Squat @ 115 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Norm Swann 01-13-2021 04:10 PM

Re: The Barn
 
Wednesday (today)
Arm/Leg Swings 15
Zoe Crawl 3 laps
Wall Climbs 5
Wall HS 5
5 KCtB
Ring False Grip w/ 5 sec. hang & 3 Pull-ups 5
3 Military Press @ 55 lbs.
3 Military Press @ 60 lbs.
6 Military Press @ 70 lbs.
3 Deadlift @ 95 lbs.
3 Deadlift @ 110 lbs.
10 Deadlift @ 125 lbs.
3 Bench Press @ 90 lbs.
3 Bench Press @ 100 lbs.
6 Bench Press @ 115 lbs.
3 Squat @ 90 lbs.
3 Squat @ 100 lbs.
6 Squat @ 115 lbs.
2 sets of 15: Reverse Hyper @ 210 lbs.

Set Brown route

Tuesday: Sore throat, rest day
Set north Roof route

Monday afternoon:
Set Black route

Monday night:
Seth set south Roof route
Kevin finished Purple route
Some climbing

Norm Swann 01-14-2021 01:18 PM

Re: The Barn
 
Morning:
Climb at The Barn
10 routes, completed 8. Several falls

Afternoon:
Set South Green route


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