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

Norm Swann 04-11-2015 03:10 PM

Re: The Barn
 
Hinckley w/Rick, Tim, Robert, Nahomi, and Ken
Usual + worked on starting moves of When-u-Dance

Norm Swann 04-13-2015 07:09 PM

Re: The Barn
 
Monday: 50 SU/25 x-over/50 alt footstep/25 DU, 75 pushups 15-15-15-15-15, Hot Yoga, Then
MU: 4-4-2, 15 Box Jumps @ 24", 50 AbMat Situps, 100 DU:38-?-?-100 (100 Total), 30 Ab Roller,15 C-2-B 10-5, 15 T-2-B, 15 K-2-B, Shoulder stretches

Norm Swann 04-24-2015 10:17 AM

Re: The Barn
 
Climb at The Barn
18 routes readpoint w/1 fall

Norm Swann 04-26-2015 08:54 AM

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

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

Roller

Norm Swann 04-26-2015 01:17 PM

Re: The Barn
 
Saturday: Hinckley w/Robert, Nahomi and Ken
11 routes, Snoopy/Buzzard and Crack Area.

Norm Swann 04-28-2015 08:08 PM

Re: The Barn
 
Monday: 50 SU/25 x-over/50 alt footstep/25 DU, 50 pushups 10-10-10-10-10, Hot Yoga, Then
MU: 2-2-2-2-2, 10 Box Jumps @ 24", 40 AbMat Situps, 75 DU:37-75 (75 Total), 20 Ab Roller,10 Pullups, kipping 10, 10 T-2-B, 10 K-2-B, Roller

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

15 Routes on climbing wall w/Robert

Norm Swann 05-04-2015 07:32 PM

Re: The Barn
 
Friday: Miller Fork, Secret Garden
Hippie Lip Balm 5.9 Flash w/draws
**** to the Rock 5.10b Flash w/draws
Linear Regression 5.11a Flash w/draws
Red Devil 5.11b TR, didn't get crux move

Saturday : Secret Garden
Little Wing 5.9 Onsight
? 5.11? Onsight
Next route right of ? 5.11 ? Onsight
Little T 5.11b Onsight
Sloppy Seconds 5.11a Onsight

Sunday: Zoo
Chimp 5.10a Redpoint
Barrel Full of Monkeys 5.11a Flash w/draws

All new routes but one. Great Climbing w/Rick and Tim. Had some adventures getting in and out of Millers Fork; they were fixing the washed out road both days.

Monday: 50 SU/25 x-over/50 alt footstep/25 DU, 75 pushups 15-15-15-15-15, Hot Yoga, Then
MU: 3-4-2-1, 15 Box Jumps @ 24", 50 AbMat Situps, 100 DU:52-87-100 (100 Total), 30 Ab Roller,15 C-2-B Pullups 10-5, 15 T-2-B, 15 K-2-B, Roller

Norm Swann 05-06-2015 07:12 PM

Re: The Barn
 
Wed: Hot Yoga, Then
50 SU/25 DU/50 alt footstep/25 x-over, 10 HSPU: 10! kipping w 3/4" under head, 30 Ab Roller, 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 11-4, 100 DU 41-79-100
Then,
Fizek climbing wall, auto belay, challaging to find a route up wall using natural features for hands and anything for feet. Project.

Norm Swann 05-10-2015 05:17 PM

Re: The Barn
 
Saturday: Hinckley w/Don and Jeff
O wall: 4 routes
Appearing Handholds & 2 routes to the right

Snoopy left, Snoopy right
Buzzard, Right Arete, Crack

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

15 reps on reverse hyper @ 80 lbs
Shoulder Press; 5 reps of: 25,30,40 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45, 55, 65; 1.5 min. rest in-between
15 reps on reverse hyper @ 80 lbs

Run for time:
800m 4:42
400m 2:09
300m 1:33
200m 0:48
100m 0:26 Total w/rest 17:46

Norm Swann 05-11-2015 07:42 PM

Re: The Barn
 
Arm/Leg swings, 50 SU/25 DU/50 alt footstep/25 x-over, 75 push-ups: 15-20-20-15-5 Hot Yoga, Fizek Climbing Wall


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