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

Norm Swann 06-13-2015 01:31 PM

Re: The Barn
 
Saturday: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 DU/practice skier and tap dance
3 wrist rolls @ 15 lbs.
50 AbMat Situps

Reverse Hyper: 15 reps of 90 lb
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
Reverse Hyper: 15 reps of 90 lb

Run for time:
1mile 9:11
2 minute rest
800m 4:18
2 minute rest
400m 1:49

Roller
_______

Norm Swann 06-14-2015 01:44 PM

Re: The Barn
 
Sunday: Boulder at CRG for 3 hours

Norm Swann 06-15-2015 07:08 PM

Re: The Barn
 
Monday: 50 SU/25 DU/50 alt footstep/25 x-over, 75 push-ups in sets of 15,
Hot Yoga: Then
10 MU, 5-3-2, 30 Ab Roller, 15 Box Jumps, 24", 15 K-2-E, 50 AbMat Situps, 15 kipping pullups, 100 DU 40-75-100, 15 T-2-B, 5 pistols each leg w/ 10 lb kb counterweight. Tabata treadmill at 12% slope and 5.5 speed

Norm Swann 06-18-2015 06:27 PM

Re: The Barn
 
Wed:75 push-ups in sets of 15, , 10 HSPU: 9-1 kipping w 3/4" under head,
50 AbMat Situps, 15 T-2-B
Hot Yoga: Then
50 SU/25 DU/50 alt footstep/25 x-over, 30 Ab Roller, 15 Box Jumps, 24", 15 K-2-E, 15 belly-2-B 3-2-3-3-4, 100 DU (3 tries to get to 100), As few MU as possible to do 15 dips: 2MU 12-3

Today: WU
Arm/Leg Swings
50 AbMat Situps
10 wrist pronators @ 3.75 lb.
50 SU/25 DU/practice skier and tap dance
3 wrist rolls @ 15 lbs.
50 AbMat Situps

Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,55,10 reps of 60 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 75, 90, 10 reps of 100; 1.5 min. rest in-between
Reverse Hyper: 15 reps of 90 lb

1 boulder route in-between each exercise including WU

Roller

Then: Bike w/Sandy 18.04 miles, 13.6 average,

Norm Swann 06-23-2015 04:14 PM

Re: The Barn
 
Monday: 50 SU/25 DU/50 alt footstep/25 x-over, 75 push-ups in sets of 15,
Hot Yoga: Then
10 MU, 4-3-2-1, 30 Ab Roller, 15 Box Jumps, 24", 15 K-2-E, 50 AbMat Situps, 15 kipping pullups, 100 DU 50-82-100, 15 T-2-B, 5 pistols each leg w/ 8.8 lb kb counterweight. Tabata treadmill at 12% slope and 5.5 speed

Tues: Climb at The Barn. 11/11 routes. Took 5 tries each to do 2 of the routes
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,55,10 reps of 60 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 75, 90, 10 reps of 100; 1.5 min. rest in-between

Norm Swann 06-24-2015 07:39 PM

Re: The Barn
 
Wed:50 SU/25 DU/50 alt footstep/25 x-over, 75 push-ups in sets of 15, 15 T-2-B, 50 AbMat Situps, 15 Box Jumps, 24", 18 C-2-B 3-3-4-4-1-1-2,15 K-2-E, As few MU as possible to do 15 dips: 2MU 11-4
Hot Yoga: Then
10 HSPU: 1-1-3-4-1 kipping w 3/4" under head, 30 Ab Roller, 100 DU 41-58-83-100, 5 Pistols each leg(alternate), 15 Burpees
Tabata Treadmill, 12% incline at 6.0 speed

Norm Swann 06-25-2015 05:25 PM

Re: The Barn
 
Climb at The Barn. 11/11 routes. Took 3 tries each to do 1 of the routes
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,55,10 reps of 60 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 75, 90, 10 reps of 100; 1.5 min. rest in-between

Norm Swann 06-27-2015 05:52 PM

Re: The Barn
 
Climb at The Barn. 13/13 routes. Took 3 tries each to do 1 of the routes and 2 tries for another
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,60,10 reps of 65 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 85, 95, 10 reps of 105; 1.5 min. rest in-between
Reverse Hyper: 15 reps of 90 lb

Norm Swann 06-29-2015 05:00 PM

Re: The Barn
 
Climb at The Barn. 13/13 routes. Took 3 tries each to do 2 of the routes and 2 tries for another
Reverse Hyper: 15 reps of 90 lb
Shoulder Press; 5 reps of: 50,60,10 reps of 65 ; 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 85, 95, 10 reps of 105; 1.5 min. rest in-between
Reverse Hyper: 15 reps of 90 lb

Norm Swann 07-04-2015 08:18 PM

Re: The Barn
 
Wed, Thurs, Friday: run with Sandy (Vacation in Seneca Falls, NY. Great seeing Andrew and Jennifer).


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