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Norm Swann 08-02-2011 09:45 AM

Re: The Barn
25 Climbing Routes:
Misc. 5/5
Blue 2/5
Red 5/5
Yellow 5/5
Dyno 4/5
After every 5 routes for 4 rounds:
(10) 2x4 wall facing air squats 1st=5"(from wall), 2nd=3.5", 3rd=1.5", 4th=0"(unable to do a full squat).
(10) Ring Dips

Norm Swann 08-04-2011 06:01 AM

Re: The Barn
Crossfit Youngstown;
Warm-up; Run 400m, 3 rounds of; 10 squat box jumps, 10 45lb. plate raises, 10 ring pull-ups.

Skill; Wall air squat practice; 5"-3.5"-1.5"-0"(F)

WOD: Helen 3 rounds of:
400m run
21 Ketlebell swings, 1.5 pood
12 pull-ups 18:14
On 7/24/11 time was 18:02

Norm Swann 08-04-2011 11:46 AM

Re: The Barn
Helen workout in above post was done on Wed. Today is rest day.

Norm Swann 08-08-2011 12:48 PM

Re: The Barn
Friday: Drive to Crossfit Maximus

Saturday: Level 1 training w/ Russell, Christmas, Nichole & Bobby
Fran scaled to 65lbs.
Stopped by instructor @ 10 min. before started last 9 pull-ups. My kipping were a train wreck so did strict.

Sunday: 2nd day of Level 1 training
WOD: Partnered with Dawn. Kettlebell swings w/ 35lb. kettlebell while other athlete runs;then switch at each lap. When trainer yells "push-ups",stop wherever you are and do 5 HR push-ups, then continue. Amrap for 7? mins. ; 150 swings total.

Lunch; Christmas helped me with my kipping pull-ups; much better.

Passed written test!

Class photo on main site for 8/8/11.
Photo taken by Sandy Swann.

Tim Babcock 08-08-2011 02:01 PM

Re: The Barn
Congratulations Norm!
Sounds like you learned a lot and had fun.

Norm Swann 08-09-2011 05:31 PM

Re: The Barn
Thanks Tim.

Warmup#3: 2 rounds of:
1st= 20 Air Squats, 2nd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows
1st=5 Wall Climbs, 2nd=10 Toes to Bar
1st=5 front squat, 55 lb., 2nd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 5 push press, 75lb., 5 split jerk, 85lb.,No 2nd round.
1st= 5 Deadlift, 115 lb., 2nd= 5 bench Press, 115 lb.,
1st= 5 cleans, 65lbs., 2nd= 5 Thruster, 65lb.

Skill: Strict Muscle-up; failed. Did one the old way

WOD: Overhead Squat 3-3-3-3-3 45-50-55-60-65(2)

Norm Swann 08-10-2011 12:09 PM

Re: The Barn
Crossfit Youngstown

Skill; 1 Deadlift + 1 Snatch every minute for 10 minutes

"Meliza" Meliza's last day at the gym. Going back to Florida for the winter.
5 rounds for time of:
15 deadlifts; weight same as snatch
10 Box Jumps, 30"
5 snatches(75% of max) 75 lbs. 17:57?

Norm Swann 08-11-2011 04:44 PM

Re: The Barn
Whips Ledges w/ Rick & Kerry. Great to get out.

6 times up Snoopy or Snoopy right
4 routes up Buzzard/Burnout wall

Norm Swann 08-13-2011 01:02 PM

Re: The Barn
Warmup#4: 2 rounds of:
1st= 1 lap Inch Worm, 2nd=1 lap, frogger
1st=10 Kipping Pull-ups, 2nd=10 Kippping pull-ups
1st=5 Back Squat, 115lb., 2nd=5 Sumo Deadlift Highpull, 75lbs.
1st=10 TGU, 20 lb., 2nd=6 TGU, 35 lb.
1st=10 Chest to Bar Pull-ups 2nd =5 Muscle-ups

Skill: Strict Muscle-up(F)

Behind the neck Jerk: 1-1-1-1-1-1-1 90-95-100-105-110-115-120

Norm Swann 08-14-2011 02:17 PM

Re: The Barn
20 rounds for time of:
6 Pistols or pistol attempts(3 each leg) w/ 5 lb. weight in hand
12 Dips
18 Air Squats
2 Climbing Routes 1 hr.2min.5sec. IC=Blue

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