Re: The Barn
 

Crossfit Youngstown

Warm-up: 500 cal. row, 50 KB swings 25 lb., 50 Incline push-ups 20" box

power cleans; i rep of 45-65-75-95

4 rounds for time of:
85 lb. power cleans, 7 reps (went light, was suppose to be 60% of max=99 lbs. Didn't want to reinjure hip.)
push-ups, 25 reps. 7:51

Re: The Barn
 

Worked on a home repair project for a client last week.
5 day rest may have done me good; the only thing still hurting is my left hand. Felt strong today.

20 routes on climbing wall: Blue and Dyno#2 IC. 35:03

HSPU:5-5-5
HSPU Challange: 85 + 15 today=100

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.

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1st bike ride of season w/Sandy-19.4 miles, averaged 14.2 w/ 2 rests.

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Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=25 dbl unders, 3rd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press, 115 lb., 2nd=5 front squat, 55 lb., 3rd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 2nd=5 push press, 75lb., 5 split jerk, 75lb.
1st= 5 Deadlift, 115 lb., 2nd=, 3rd 5 cleans, 65lbs. 3rd 5 Thruster, 65lb.


[B]Modified[/B], For time:
50 [B]Ring Dips[/B]
10 Burpees
40 Pull-ups
20 Burpees
30 [B]Ring Dips[/B]
30 Burpees
20 Pull-ups
40 Burpees
10 [B]Ring Dips[/B]
50 Burpees
Total of: 90 Ring Dips, 60 Pull-ups, 150 burpees 70 mins.

Re: The Barn
 

Crossfit Youngstown

Warm-up exercises

2 sets 5 ring dips, 5 pull-ups

Snatch practice

AMRP ground to overhead @ 65lbs. in 7 minutes: 56
did all snatches except 5 Clean and jerks

10 dips

June dip challange: 20 total for today

Finished May HSPU challange on 5/29 with 100.

Re: The Barn
 

20 routes on climbing wall: Blue and Dyno#2 IC. 32:58

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.

3 sets up Bachar ladder.

Ran to wooden post on Durst Clagg and back: 17:53

Re: The Barn
 

Warmup#1: 3 rounds of:
1st=140 Single Unders, 30 DU next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb
[B]Subsituted 10 Dips for the 8 Burpees[/B]
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

For time:
20[B] Ring Rows [/B]
30 Burpees
[B]65 lb snatch[/B], 40 reps
50 Toes to [B]rings[/B]
100 foot Walking lunge with [B]35[/B]lb plate held overhead
150 foot Sprint 28:30

June dip challange: 20 previuos + 30 for today=50

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Crossfit Youngstown

Run 800 meters

Warm-up exercises including run exercises by Joey

AMRAP in 20 min. of:
15 push-ups
15 Wall Ball
15 Pull-ups
Max rep hang Clean thrusters @ 65lb.
Count number of rounds + number of thrusters for score=25

Great workout;hard

25 dips

June dip challange: 50 previous + 25 for today=75

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2 rounds of: 20 routes on climbing wall: Blue and Dyno#2 IC. 1 hour 14 mins.

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.

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Hey Norm,

Sounds like you're getting a good mix of crossfitting and climbing workouts in these days. Have you noticed any difference in your climbing based on your crossfit fitness?

jt

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JT: Yes, big difference. A little in ability, but mostly I'm able to train hard and not have the elbow and wrist pain that shut me down several years ago before Crossfit.I hope by this time next year I will notice a big improvement in ability.
You seem to stay in great shape. Great job, especially with all the traveling you do. I know my son has struggled with fitness partly because of traveling. He is doing better, and seems to like the Crossfit program.
Neat picture of you surfing-never tried it-looks like alot of fun!

Crossfit Youngstown
30 Burpees; penalty for not doing run homework that I didn't notice on board.
Run 800 meters
Warm-up exercises

Practice going into a lower handstand position on the rings (legs around straps)

30 Pull-ups
10 Burpees
20 Pull-ups
20 Burpees
10 Pull-ups
30 Burpees

25 dips

June dip challange: 75 previous + 25 for today=100

Re: The Barn
 

The time on yesterdays WOD was 14:59.

Climbing wall

Dyno#1=1/1
Dyno#2=2/4 [B]Finally got it![/B]
Blue 0/5 Close
Red/Black=2/2
Red=3/3
Yellow=5/5
Misc.=5/6

Ran to wooden post on Durst Clagg and back:16:49

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How far away is the post you run to.

Did you find the climbing scenes believable in the book?

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Back from Colorado; another great trip with great friends!:) Climbed 6 days in a row, a variety of routes from 5.7 to 5.12a. Very little left elbow pain, only had to wear the elbow braces on a few routes.

JT:not sure about the post distance, one of these days I'll have to measure it. Somewhere between 1.5-2 miles.
I really enjoyed the book. The climbing scenes did seem real. I was lucky enough to watch Katie Brown warm-up for a comp. many years ago. Her climbing was effortless, reminding me of your descriptions of Mina's climbing. Kane's climbing was more human (more like the rest of us), making Mina's accomplishments even more amazing to the reader.

There were several things in the Cliffhanger movie that I said "come on, that doesn't really happen". I didn't read anything in your book that made me think that. I thought the climbing scenes seemed very real; nice work!

Re: The Barn
 

Friday: travel home
Sat-Sun: rest, catch up on things around the house

Monday
Warmup: 3 rounds of:
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb
10 Dips
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

3 rounds for time of:
50 DU
25 Wall Balls, 2 fer 1's @ 15 lbs. 25:30

Re: The Barn
 

[QUOTE=Norm Swann;950311]JT:not sure about the post distance, one of these days I'll have to measure it. Somewhere between 1.5-2 miles.
[/QUOTE]

Hi Norm, there is a great website called "Map My Run" that works like google earth, but lets you map your run courses and get the distance and elevation. It takes a little bit to figure out how it works, but once you do, it's a nice tool for runners and bikers. Go to:
[url]http://www.mapmyrun.com/[/url]

Re: The Barn
 

Warmup: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb(2 fer 1's),15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
50 Situps, 2nd=25 wheel, 3rd=25 bench

[I][B]12/30/10[/B]
AMRAP in 20 minutes of:
4 [B]Dips[/B]
4 [B]Assisted[/B] Handstand push-ups (heel to wall)
8 [B]20lb.[/B] Kettlebell swings
8 rounds and one dip[/I]

Today:
2 Muscle-ups
4 Handstand push-ups
8 55lb. Kettlebell swings
4 rounds
[B]Crossfit is measureable; quite an improvement in 6 months!!![/B]

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That is a fantastic improvement!

Good work!

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Thanks Jeff for the "map my run" website info. The distance to the post on Durst Clagg and back is 1.9 miles.

JT thanks for the Kudos.

Today; Crossfit Youngstown.
Warm-up
Practice overhead squats with PVC

WOD
15/12/9/6/3 Overhead Squats @ 45 lbs.
5/4/3/2/1 Muscle-ups
12:46

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12 mile bike ride w/ Sandy and Sharon.

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Warmup #2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb(2 fer 1's),15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
10 dips

Cindy
AMRAP in 20 minutes of:
5 Pull-ups
10 push-ups
15 Air Squats
12 rounds + 5 pull-ups

June dip challange: 100 previous + 30 for 6/20=130 + 30 today=160

Re: The Barn
 

2 rounds of:
20 routes on climbing wall: Blue and Dyno#2 IC. 60:37


3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.

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Quick warm-up

Max shoulder press
45-55-65-75-85-95-100F-[B]100[/B]-105F-105F-105F PR

Bike 18 miles

Re: The Barn
 

Crossfit Youngstown

Warm-up: Arm Swings, Inch worm, 2000m row, 100m sprints-work on form

Joey (formerly Olivia) Happy Birthday Joey!
AMRAP in 12 minutes of:
Run 100m
6 Burpees
6 G-2-O 65lb.
5 rounds + run + 3 Burpees

June dip challange: 160 previous + 15 for today=175

Re: The Barn
 

Warmup #2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb(2 fer 1's),15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings, 1st & 2nd=1pood, 3rd=1.5 pood
10 dips

Deadlifts
145-155-165-185-195-205-210-220-225 [B]PR[/B]

June dip challange: 175 previous + 30 for today=205

Re: The Barn
 

Two PRs in three posts, nice job Norm.

I think you appreciate the measurable aspect of the training...

Re: The Barn
 

Thanks JT.

Warmup#1: 3 rounds of:
1st=140 Single Unders, 30 DU next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

Back Squat
135-145-155-165-175-185-195-200F-200F-200F

Crossfit Total=520
Deadlift 225
Shoulder Press 100
Back Squat 195

Re: The Barn
 

Climbing Wall;
Misc. 5 Complete/out of 5 attempts
Red 4/5
Blue 0/5
Yellow 3/5
Dyno#1 & #2 1/5

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack

Fingertips are a mess.

Start of Fittest of your Life Challenge-Crossfit Youngstown. Runs until end of Aug.

Re: The Barn
 

Warmup#1: 3 rounds of:
1st=140 Single Unders, 30 DU next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.
Plus Muscle-ups @ end of each round:
1F-1
1-1
1-1 Total of 5

Shoulder Press 5-5-5-5-5; 55-60-65-70-75-80(3)

Re: The Barn
 

Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=25 dbl unders, 3rd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press, 115 lb., 2nd=5 front squat, 55 lb., 3rd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 2nd=5 push press, 75lb., 5 split jerk, 75lb.
1st= 5 Deadlift, 115 lb., 2nd=, 3rd 5 cleans, 65lbs. 3rd 5 Thruster, 65lb.

"Morrison" 50-40-30-20-10 rep rounds of:
Wall Ball 22 lb.
Box Jumps, 24"
Kettlebell Swings, 1.5 pood 1hour 20 minutes and 7 seconds

Re: The Barn
 

That looks like a brutal workout. I looked at that and got scared. Good job gutting that one out. :notworth:

We should do trip in the next couple of weeks.

Re: The Barn
 

You should have seen him gutting it out yesterday!

Did you see the Summersville Lake deep water traversing photos.

I want to do that, maybe next week...

Wounded Warriors came out today:

[url]http://www.amazon.com/Wounded-Warriors-ebook/dp/B005A1GHLA/ref=sr_1_12?ie=UTF8&m=AG56TWVU5XWC2&s=digital-text&qid=1309809265&sr=8-12[/url]

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Thanks! It was brutal.

Biked 18 miles with Sandy tonight; she showed mercy in the beginning but pride was the only thing that kept me close in the end.

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Thanks Tim! It was brutal. I would like to get out for a trip soon if the weather cooperates.
Looks like you and Jeff had a fantastic trip this weekend. Great job on the sends!

Jt: I'll check out some more of your books this winter when I have more time. I don't read very often-something else I need to work on.
I didn't see the Summersville photos. Where are they?
Excellent job on the deadlifts and other lifts. Awesome amount of weight!

Re: The Barn
 

4 rounds of:
5 Climbing Routes
1 lap on Bachar ladder
2 Muscle-ups
[B]No IC[/B], got blue route twice!:pepper:Felt strong today-Maybe new diet?

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack
2 Muscle-ups

July Muscle-up challenge: 5 on 7/3 + 10 today=15 total

Re: The Barn
 

New diet? More details please.

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Tim; here are the details: Crossfit Youngstown is having a "Fittest of your Life" challenge. it started on 7/1 and runs until the end of Aug. Part of it is diet;Zone- Paleo. Simply defined as it pertains to the challenge: Zone is the portions, paleo is what you eat (1/2 the carbs for the day have to come from veggies-can't eat all fruit).
They are also looking at exercise, weight, resting heart rate, sleep, water intake, and post workout snack. We have to keep a daily journal to keep track of all that. It was $50.00 to participate. If I get enough points by doing things right, I get my $50 back. So far so good.

Re: The Barn
 

Thanks for the details, Norm. I think you mentioned you might do this during our Colorado trip. After this challenge you will be able to make an informed decision whether or not this type of eating is for you. Good job and keep up the good work.

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Thanks Tim; dropped under 150 today for the first time in years. The diet seems to be working.

Warmup#1: 3 rounds of:
1st=140 Single Unders, 30 DU next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb
1 Muscle-up 1st, 1-1 2nd & 3rd instead of 8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

"DT" scaled: 5 rounds for time of;
145lb. Deadlift, 12 reps
85lb. Hang power clean, 9 reps
85lb. Push Jerk, 6 reps 28:56

July Muscle-up challenge: 15 previous + 5 today=20 total

Re: The Barn
 

Crossfit Youngstown
Warm-up; 400m run-swings, etc.
Barbell Bonanza 20 sec. lift, 10 sec. rest
Start @ 95 went to 135, 145F
then 140, 145F

100 OHS @ 45 lb.
Left hand felt numb after the OHS-right hand was fine.

Muscle-ups are stepped so my new total is 4. Also did 15 push-ups to start the push-up challenge for July(not stepped).