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

Norm Swann 02-04-2015 07:34 PM

Re: The Barn
 
Hot Yoga, then:
Jump rope, HSPU 1@1.5" foam under head, 1 @ 3/4", 1, 3 kipping @ 3/4", 4 kipping @ 3/4" foam. 25 AbRoller, 10 c-2-b, 10 k-2-b, 10 t-2-b
Tabata treadmill: 12% w/5.5 speed, Shoulder band stretches, Roller

Norm Swann 02-10-2015 09:35 PM

Re: The Barn
 
Saturday: CRG-Boulder w/Tim & Jeff

Sunday:WU =
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
10 C-2-B Pullups

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 40,45; 10 reps of 50 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85; 10 reps of 95 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD: 3 rounds for time of:
5 HSPU (all kipping)
40 AbMat Situps
10 WB @ 20 lbs., 10' target
15 AbWheel 6:06-4:53-4:42 15:43

Shoulder band stretches
Roller

Monday: Hot Yoga, then:
50 SU/25 x-over/50 alt footstep/25 DU, MU 1-3-2-2-1-1, 100 DU, 15 AbWheel, 10 C-2-B, 10 K-2-E, 10 T-2-B, shoulder band stretches

Tuesday: x-country ski

Norm Swann 02-12-2015 08:11 PM

Re: The Barn
 
Wed: 50 SU/25 x-over/50 alt footstep/25 DU, practice HS, Hot Yoga, then:
MU 1-2-3-2-1-1, 100 DU, 25 AbWheel, 10 C-2-B, 10 K-2-E, 10 T-2-B, shoulder band stretches

Thursday: 16/16 climbs, had to work out the start on one

Shoulder Press; 5 reps of: 40,45; 10 reps of 50 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85; 10 reps of 95 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

Roller

Norm Swann 02-14-2015 07:03 PM

Re: The Barn
 
Friday: Fizek
Arm/Leg Swings, 50 SU/25 x-over/50 alt footstep/25 DU
HSPU: 1-2-3-2-2, As Few MU As Possible to do 15 Dips: 2
25 AbRoller, 10 C-2-B, 15 K-2-E, 15 T-2-B
Tabata Treadmill @ 12%, 6.0 speed, Shoulder band stretches

Saturday: WU
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
50 AbMat Situps
3 wrist rolls @ 15 lbs.
Parallette HSPU practice
50 AbMat Situps

Shoulder Press; 5 reps of: 40,45; 10 reps of 50 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 75, 85; 10 reps of 95 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD: Front Squat 1RM(-)
75-85-95-105-125

Roller

Norm Swann 02-17-2015 01:43 PM

Re: The Barn
 
Sunday: Vertical Adventures

Monday: Hot Yoga, Then
10 MU: 1-2-3-2-1-1x-1x-1, 5 HSPU 1x-4-1 all kipping w/3/4" under head, 30 Ab Roller, 15 T-2-B, 15 K-2-B, 15 C-2-B, 50 Air Squats, 25 Burpees, Arm stretches

Tuesday: WU
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
HS practice

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 25,30, 35; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 45, 55, 65; 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD: For Time:
25 Burpees, 5 Situps,
20 B, 10 SU,
15 B, 15 SU,
10 B, 20 SU,
5 B, 25 SU 10:09

Roller

Norm Swann 02-19-2015 04:46 AM

Re: The Barn
 
Wed: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, 10 HSPU:4-3-3 all kipping w/3/4" under head, As few MU as possible to do 10 dips: 2MU, 100 DU, 30 Ab Roller, 15 T-2-B, 15 K-2-B, 15 C-2-B, Shoulder stretches

Norm Swann 02-21-2015 05:59 PM

Re: The Barn
 
Thurs. Climb in The Barn w/Robert: Did all but 4 routes.

Sat: x-country ski- Later:
WU
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
HS practice

15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 25,30, 35; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 45, 55, 65; 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

WOD: 3 rounds for Time:
20 DU - 15 KBS @ 35 lbs. - 10 Pullups 2:03-1:51-1:57 Total: 5:51

Roller

Norm Swann 02-22-2015 09:25 PM

Re: The Barn
 
15 reps on reverse hyper @ 70 lbs.
Shoulder Press; 5 reps of: 25,30, 35; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 45, 55, 65; 1.5 min. rest in-between
15 reps on reverse hyper @ 70 lbs.

Climb in The Barn: Did all 17 routes. Route Setting-finished one incomplete route, created 1 new one.

Norm Swann 02-24-2015 06:36 PM

Re: The Barn
 
Mon: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, MU: 1-3-2-2-2, 5 HSPU:5 all kipping w/3/4" under head, , 100 DU:47-33-20, 30 Ab Roller, 15 T-2-B, 15 K-2-B, 15 C-2-B, Shoulder stretches

Tues: The BarnWU
Arm/Leg Swings
10 wrist pronators @ 3.75 lb.
50 SU/25 x-over/50 alt footstep/25 DU
3 wrist rolls @ 15 lbs.
HS practice, Bar MU practice

Shoulder Press; 5 reps of: 40,45, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 3 reps of: 70, 80, 10 reps of 90; 1.5 min. rest in-between

WOD: Deadlift 1RM: 95-115-125-145-150 Back felt ok: stopped here as precaution.

15 reps on reverse hyper @ 70 lbs
15 reps on reverse hyper @ 80 lbs
Roller

Norm Swann 02-27-2015 05:50 AM

Re: The Barn
 
Wed.:Hot Yoga, Then

50 SU/25 x-over/50 alt footstep/25 DU, HSPU: 1-4-2-2-1 all kipping w/3/4" under head,As few MU as possible to do 15 dips: 2MU, 100 DU:49-31-20, 30 Ab Roller, 15 T-2-B, 15 K-2-B, 15 C-2-B, Shoulder stretches

Thurs: Climb at The Barn w/Robert 13 routes, had to do The Companion twice.


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