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

Norm Swann 03-24-2015 06:14 PM

Re: The Barn
 
Mon: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, MU: 3-2-2-2-1,50 AbMat Situps, 100 DU:40-68-100 (100 Total), 30 Ab Roller,15 C-2-B 10-5, 15 T-2-B, 15 K-2-B,10 Box Jumps @ 24" box , Shoulder stretches

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

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 3 reps of: 45,50, 10 reps of 55; 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 @ 80 lbs

WOD: 3 rounds for time of:
8 Ring Dips
10 KBS @ 55 lbs.
15 Burpees 9:39

Roller

Norm Swann 03-26-2015 06:45 PM

Re: The Barn
 
Wed: 50 SU/25 x-over/50 alt footstep/25 DU, 10 HSPU: 5-1-3-1 kipping w 3/4" under head, 30 Ab Roller, Then

Hot Yoga, Then

15 T-2-B, 15 Box Jumps, 24", 15 K-2-B, 15 pull-ups, As few MU as possible to do 10 dips: 2MU 10-5, 100 DU 19-53-81-100

Thurs.: Climb at The Barn with Robert: 20 routes (took 2 tries to do Hollowdeck Holmes)did 2 routes twice.

Norm Swann 03-30-2015 04:15 AM

Re: The Barn
 
Sat: Climb at CRG

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

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 5/3 reps of: 45,50, 10 reps of 55; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5/3 reps of: 80, 90, 10 reps of 100; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs

Roller

Norm Swann 04-01-2015 04:16 AM

Re: The Barn
 
Mon: Hot Yoga, Then
50 SU/25 x-over/50 alt footstep/25 DU, MU: 2-3-3-2,15 Box Jumps @ 24", 50 AbMat Situps, 100 DU:33-63-90-100 (100 Total), 30 Ab Roller,15 C-2-B 10-5, 15 T-2-B, 15 K-2-B, Shoulder stretches

Tues: Climb at The Barn with Robert & Ben: 20 + routes, did several routes twice, 1 fall

Norm Swann 04-02-2015 03:35 AM

Re: The Barn
 
Wed: 50 SU/25 x-over/50 alt footstep/25 DU, 50 Pushups 10-10-15-15, 30 Ab Roller,

Hot Yoga

Back felt tight, skipped normal workout

Norm Swann 04-04-2015 04:01 PM

Re: The Barn
 
Rest Thurs & Friday due to back

Sat: Climb at CRG with Jeff

Norm Swann 04-07-2015 06:36 PM

Re: The Barn
 
Monday: Climb at Hinckley w/Rick, Ken & Don
Finally got Buzzard direct and got Burnout Dyno from ground up for the first time. Cut short with rain around noon.

Monday night: 50 SU/25 x-over/50 alt footstep/25 DU, 50pushups 10-15-15-10, Hot Yoga, Then
MU: 3-3-2-2, 15 Box Jumps @ 24", 50 AbMat Situps, 100 DU:50-75-100 (100 Total), 30 Ab Roller,15 C-2-B 10-5, 15 T-2-B, 15 K-2-B, Shoulder stretches

JT Kalnay 04-08-2015 05:41 AM

Re: The Barn
 
Excellent work at Hinckley! Nice job!

Norm Swann 04-08-2015 06:52 PM

Re: The Barn
 
Thanks JT, felt good to climb outside.

Wed: 50 SU/25 x-over/50 alt footstep/25 DU, 50 AbMat, 15 K-2-B, 60 Pushups 15-15-15-15, 15 Box Jumps 24"

Hot Yoga, Then

10 HSPU:4-6 kipping w 3/4" under head, 30 Ab Roller, 15 T-2-B, 20 kipping pull-ups, As few MU as possible to do 20 dips: 2MU 12-8, 100 DU 21-60-94-100, 15 KBS @ 55 lb., Shoulder stretches

Norm Swann 04-09-2015 07:44 PM

Re: The Barn
 
The Barn w/Robert
10 routes


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