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

Norm Swann 01-02-2012 10:26 AM

Re: The Barn
 
Yesterday @ "The Barn"
75 x-overs
5 Planches
5 bouldering routes
140 Alt. footstep
5 HSPU 1-1-1-2
5 bouldering routes
MU practice
5 bouldering routes
5 HSPU 3-2
MU practice
5 bouldering routes

Norm Swann 01-02-2012 10:31 AM

Re: The Barn
 
CFYO
WU: jump rope, arm/leg swings, 20 air squats,push-ups,pull-ups
Skill: 1RM squat snatch 45-65-65-75-85-[B]95[/B]-110F-110F-110F

WOD: For time
Squat Snatch 30/20/10
Push-ups 20/40/60 21:31

Norm Swann 01-04-2012 05:16 PM

Re: The Barn
 
CFYO
WU: jump rope variety, arm/leg swings
Skill: max pull-ups (5)0-10-20-25-35-45-55-[B]65[/B]
WOD:
Row 1000m
Then 10 rounds of:
95/65lbs. shoulder press [B]80 lbs.[/B]
Burpees 7 reps 28:05

Norm Swann 01-05-2012 03:25 PM

Re: The Barn
 
CFYO
WU:arm/leg stretches, 11 air squats, pull-ups, push-ups

WOD:For time:
20" Box jumps 50
Air squats 100
45 lb. Thruster 50
DU 100
45 OHS 35
Lunge (each leg) 50
Ring Dips 30
20# Wall Balls 50
Sit-ups 50
55lb. KB, SDHP 50 44:32 Rx

Norm Swann 01-06-2012 08:27 AM

Re: The Barn
 
CFYO
WU: jump rope variety, arm/leg swings, 21 air squats,push-ups-pull-ups
1RM Shoulder Press (5)45-65-85-95-110 [B]PR[/B]
5 HSPU=15 for the month
WOD:
10 rounds for time of:
40 lb. DB Squat Cleans 5 rep
T-2-B 5 rep
after 5 rounds run 400m 18:44

Norm Swann 01-06-2012 04:52 PM

Re: The Barn
 
Climbed @ Hinkley w/ Rick:Routes at Hinkley Crack. Good to be outside in Jan!

Norm Swann 01-20-2012 03:13 PM

Re: The Barn
 
Cold for a week

Yesterday:
WU #1: 2 rounds of:
1st=50 Singles,25 x-overs,50 alt. footstep, 25 DU
1st=50 Situps, 2nd=25 wheel,
5 Handstand push-ups
12 Wrist Pronators @ 5lb
1st=10 Burpees 2nd=25 bench situps
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

Today:
WU #2: 2 rounds of:
1st=50 Singles,25 x-overs,50 alt. footstep, 25 DU, 2nd=10 Box Jumps, 24,
10 Wall Ball, 1st=15lb(2 fer 1s),2nd=22lb
10 Ball Cleans,1st=15lb,2nd=22lb
1st=20 Rock Ring Rows, 2nd=10 Box Jumps,24
15 Kettlebell swings 1st =1 pood, 2nd = 1.5 pood
10 dips

Norm Swann 01-23-2012 08:10 PM

Re: The Barn
 
Roller: clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 15 butterfly pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
10 TGU, 25 lb., 10 Chest to Bar Pull-ups
5 Muscle-ups (attempts)

Skill: 8 front rolls, 8 Candlesticks

WOD:7 rounds for time of:
7 Deadlifts (225 lbs.) 185 lbs.
7 L-pull-ups 14:53

Stretching for 15 mins.

Norm Swann 01-24-2012 07:49 PM

Re: The Barn
 
Roller: clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups 1/5
12 Wrist Pronators @ 5lb, 10 Burpees
15 Kipping Pull-ups
12 Rev Wrist Curls @ 10lb. dumbbells,25 wheel Sit-ups
3 Forearm Rolls @ 15lb., 20 assisted one-legged squat: 5lb

Skill:Front Roll 10
Candlestick progression 10
Candlestick w/ bent knees/palms on mat 10
Baskward Roll 3/7

WOD: Rest 60 sec. between sets:
Shoulder Press: 2-2-2-2-2-2-2-2-2-2 45-50-55-60-65-70-75-80-85-90

15 min. Stretching

Norm Swann 01-26-2012 09:16 PM

Re: The Barn
 
Yesterday: Roller- clfs, quads, back/shoulders, hips

WU #2: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Box Jumps, 24, 25 Wall Ball Sit-ups
1/2 lap Weighted lunges, 45 lbs.
10 Wall Ball @ 15lb (2 fer 1s),
10 Ball Cleans, 22lb, 10 Wall Ball @22lb
20 Rock Ring Rows
15 Kettlebell swings, 1.5 pood
25 bench situps, 10 dips

Skill:Front Roll 15
Candlestick w/ bent knees/palms on mat 10
Backward Roll 9/10 (ugly)

WOD: 3 rounds for time:
Run 800 meters
45lb. thruster, 50 reps
30 pull-ups

15 min. Stretching


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