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

Norm Swann 03-09-2012 03:09 PM

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

WU #7:
9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups
10 TGU, 20 lb., 5 bouldering routes 5/5

Skill: MU
MU 5 in Skill + 10 month =15 total for month
Practiced Squat Clean and Jerk: 65-95lbs.

CFGames 11.3 AMRAP in 5 mins. of:
Squat Clean, 165 lbs.
Jerk, 165 lbs.
[B]Scaled the weight to 115 lbs.[/B] 7rounds +1Clean

Norm Swann 03-11-2012 10:05 AM

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

WU: Jump rope, a few push presses

Second Attempt; compare to 3/8/12
CFGames 12.3 AMRAP in 18 mins. of:
15 Box Jumps or step ups, 20"
12 Push Press, 95 lbs.
9 T-2-B 4 rounds + 15+ 12 + 6=177
Got 12 more points. Improvements on 2nd try:
1. Increased bar speed when doing push presses
2. Did less step-ups on the box jumps
3. Did not swing out on the T-2-B

15 min. Stretching

Norm Swann 03-12-2012 01:55 PM

Re: The Barn
 
Yesterday: Bike 10 miles with Sandy

Roller- clfs, quads, back/shoulders, hips, triceps
Left shoulder sore.

WU: BOSU C
5 Boulder Routes 5/6

Skill: MU 5 in Skill + 15 month =20 total for month
Did 2 in a row

WOD: "JT" (Scaled) 12 reps for time of:
HSPU
Ring Dips
Push-ups 12:56
Did 1 kipping HSPU early on.

15 min. Stretching

Norm Swann 03-13-2012 02:07 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 4 in row including 1 Kipping
10 front squat, 55 lb., 3 Forearm Rolls @ 15lb.
20 assisted one-legged squat: 2.5lb
5 bouldering routes 5/6

Skill: 1RM Snatch Balance (5)45-65-75-85-95(F)

WOD: 5 rounds for time of:
7-35lb. Squat clean thrusters
10 pull-ups 11:14

15 min. Stretching

Norm Swann 03-16-2012 10:26 AM

Re: The Barn
 
Wed.

Hinckley with Kerry. Rick met us with his grandson, Alexander. Another beautiful day in March!

Norm Swann 03-16-2012 12:58 PM

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

WU: Jump rope, run 400m

CFGames 12.4 AMRAP in 12 mins. of:
150, 20lb. wall ball shots, 9' target
90 DU
30 MU
150 + 27 = 177 Total

15 min. Stretching

Roller - [B]Quads[/B]

Norm Swann 03-18-2012 05:01 PM

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

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls
10 Box Jumps, 24”,
25 Wall Ball Sit-ups: 4 lb. ball @ 4’ from wall
1 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1’s),
10 Kettlebell swings, 1.5 pood, 10 dips
5 bouldering routes 5/5

Skill: MU 5 in Skill + 20 month =25 total for month
Did 2 in a row

WOD: Wanted to do 12.4 again by my quads weren't up for it.
5 rounds for time of:
BW Bench press, max rep([B]I pressed 135lbs., my BW is 160 lbs.[/B])
Pull ups, max rep
BP 4-4-3-1-1
PU 15-15-12-10-10 9:55

15 min. Stretching

Norm Swann 03-22-2012 11:54 AM

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

WU:
Thrusters: (4)45-90
Run 1/2 mile

CFGames 12.5 Thrusters @ 90lbs.
AMRepsAP in 7 mins. of:
3 Thrusters
3 C-2-B
6 Thrusters
6 C-2-B
9 Thursters
9 C-2-B
Keep going until time runs out
Completed round of 9 + 12 + 2
3+3+6+6+9+9+12+2=50
Last year on CFGames 11.5 I did 40 reps w/ 100lb. Thrusters

15 min. Stretching

Norm Swann 03-23-2012 08:51 PM

Re: The Barn
 
Hinckley w/Ed

Did climbs at Hinckley Crack area.
Got Buzzard direct (using undercling) on 2nd try. Worked on new route-left side of Hinckley Crack "arete". Worked all the moves-Ed had to go. I'll get it clean next time.

Another great day in March!!!

Norm Swann 03-26-2012 07:00 AM

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

WU:
Thrusters: (4)45-90
Run 1/2 mile

CFGames 12.5 Thrusters @ 90lbs. (Repeat from Thursday:50reps)
AMRepsAP in 7 mins. of:
3 Thrusters
3 C-2-B
6 Thrusters
6 C-2-B
9 Thursters
9 C-2-B
Keep going until time runs out
Completed round of 9 + 12 + 8
3+3+6+6+9+9+12+8=56reps
Last year on CFGames 11.5 I did 40 reps w/ 100lb. Thrusters

15 min. Stretching


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