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Norm Swann 03-05-2011 09:55 AM

Re: The Barn
35 Pull-ups 35 Dips

Shoulder Press
65-70-75-80-85 1 rep-85-90 0 rep, 90 2 rep, 90 0 rep

Norm Swann 03-06-2011 10:20 AM

Re: The Barn
Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=work on dbl unders, 3rd=20 assisted one-legged squat:16”chair
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press115 lb, 2nd=5 bench Press120 lb, 3rd=5 bench Press125 lb.
1st=5 Shoulder press, 65lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 65lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 65lbs.

4 rounds for time of:
[B]7 pull-ups
7 dips[/B]
[B]135lb.[/B] Deadlift, 15 reps
Walking Lunge, 30 steps 20:12

Norm Swann 03-07-2011 11:14 AM

Re: The Barn
20 routes on climbing wall: Red, Blue and Dyno#2 IC.

3 sets of 1 lap (up and back) on the crackboard.

Run 1.5 miles in 12:19

Norm Swann 03-09-2011 10:45 AM

Re: The Barn
Tuesday-rest day

Wednesday: Crossfit Youngstown
Warm-up; jump rope, arm swings, leg swings, lunges
Practice thrusters w/PVC

21-15-9 of:
55 Thrusters

Rest until 10 min. from start of workout. [B](No rest for me!) 11:27[/B]

12-9-6 of:
85lb. Thrusters
Burpee Wall Overs 16:10
Total time: 27:37

Norm Swann 03-10-2011 11:04 AM

Re: The Barn
Warmup: 3 rounds of:
1st=140 Single Unders, work on dbl unders next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb., 2nd & 3rd= 35 lb.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
9 minutes: 44 total
Same w/ dips; 6 minutes + 4: 24 total

Joe Hardy, Head Trainer @ Crossfit Youngstown, got third place at the Arnold Crossfit Games in Columbus. Kristin got 4th place in team. [B]Great Job to both!!![/B]

Norm Swann 03-11-2011 11:49 AM

Re: The Barn
37 pull-ups and 37 dips (3/5/11 should have been 36-copied and paste-forgot to change 35 to 36)

1 rep of the following:
Bench Press- 115-120-125-130-135
Shoulder Press- 85-90
Push Press- 95-100
Push Jerk- 105

Norm Swann 03-13-2011 12:47 PM

Re: The Barn
Saturday:Helped Joe move to new gym. Got plenty of exercise moving things around. Did not feel like working out when I got home.

Picked-up a pair of Mad Rock climbing shoes ($60.00) at Outdoor Recreational Equipment- a couple blocks from the new Crossfit location.

Sunday: 38 pull-ups and 38 dips

For time:
Run 1 mile
100 Sit-ups
100 [B]Supermans[/B]
Run 1 mile 26:15

Norm Swann 03-15-2011 10:41 AM

Re: The Barn

Tuesday-got a call from Joe about half way to gym-class canceled.

20 routes on climbing wall: Red, Blue and Dyno#2 IC.

3 sets of 1 lap (up and back) on the crackboard. 2nd set with toes in crack-2, 1/2 laps needed.

Tried out my new Mad Rock shoes; kind of "clunky" but was able to do all my routes. Had to take them off twice, hopefully my feet will get use to them.

Norm Swann 03-16-2011 08:50 AM

Re: The Barn
39 pull-ups

7 rounds for time of:
10 Wallball shots, [B]22[/B] lb. ball
10 [B]Dips[/B] 25:52

Feel terrible;cold or flu coming on.

Norm Swann 03-17-2011 09:14 AM

Re: The Barn
40 pull-ups and 40 dips

Overhead squat 1-1-1-1-1 reps: 45-50-55-60-65
Front squat 1-1-1-1-1 reps: 70-80-85-90-95
Back squat 1-1-1-1-1 reps:165-165-170-175-180
Try to increase the load on each of the fifteen sets.

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