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

Norm Swann 01-17-2018 06:29 PM

Re: The Barn
 
12/29/18 Physical Therapy

1/3/18 Physical Therapy

1/4/18 The Barn
WU: Arm Leg Swings, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up
1 sets, 15 each w/orange band and 2 sets w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral
15 Reverse Hyper @ 100 lbs.
KBS @ 20 lbs.
WB, 1st set: basketball, 2nd & 3rd sets: 10lb.
15 Air Squats

WOD:
50 x-overs 10 Sit-ups
40 20
30 30
20 40
10 50
10:17

Gemini Ball, SuperNova, Tube roller

1/6/18 The Barn
Similiar workout to 1/4/18

1/9-17/2018 Vacation in Bahamas, tried to do what I could with shoulder rehab/bands, women pushups, Abmat and jump rope (workout)
1/10/18 workout
1/11/18 1.33 miles in 20.36 (run on beach)
1/12/18 1.10 miles in 12:16 (run on beach)
1/13/18 1.33 miles in 14:58 (run on beach) + workout 1:11:57
1/15/18 workout 1:11:04

Norm Swann 01-21-2018 01:41 PM

Re: The Barn
 
1-19-18 Physical Therapy

1-21-18
WU: Arm Leg Swings, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,
15 Air Squats, 15 KB swings @ 20 lbs.
3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up (3 sets total) went to 90 degrees, little pain
1 set, 15 each w/red band and 2 sets w/blue band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral
15 Reverse Hyper @ 100 lbs.(4 sets total)
KBS @ 20 lbs.(4 sets total)
15 Air Squats (4 sets total)
PVC pipe: laying down on back, bring pvc overhead to mat. right side will touch mat, left side won't (4 sets total)
Curls @ 5 lbs. each hand. Palms in curl, palms up, lower slowly, (4 sets total)

WOD:
50 x-overs 10 Sit-ups
40 20
30 30
20 40
[U]10 50[/U]
12:50

Tube roller

Norm Swann 02-04-2018 06:39 PM

Re: The Barn
 
1-22-18 Dr. Konya MRI ordered
1-23-18 Didn't feel like working out
1-24 to 27-18 Bad Flu
1-25-18 MRI, left shoulder
1-28 to 31-18 Hospital w/pneumonia

Norm Swann 02-15-2018 02:17 PM

Re: The Barn
 
2-15-18
WU: Arm Leg Swings, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,
15 Air Squats, 15 KB swings @ 20 lbs., 50 SU, 25 x-overs, 50 Alt. footstep, 25 DU

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up (1 set total) @ 90 degrees
3 set, 15 each w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral
15 Reverse Hyper @ 100 lbs.(1 set total)
PVC pipe: laying down on back, bring pvc overhead to mat. right side will touch mat, left side won't (1 set total)
Curls @ 5 lbs. each hand. Palms in curl, palms up, lower slowly, (1 set total)

Tube Roller

2-13-18 Consult w/surgeon: Partial tear of left rotator cuff. Will try to put off surgery until July.

Norm Swann 02-18-2018 02:48 PM

Re: The Barn
 
2-18-18 Walk w/Sandy 2.68 miles in 44:03

Later:1:01:19
WU: Arm Leg Swings, 10 wrist pronators @ 3.75 lbs., 3 wrist rolls @ 16.25 lbs.,
15 Air Squats(2 sets total), 15 KB swings @ 20 lbs. (2 sets total), 50 SU, 25 x-overs, 50 Alt. footstep, 25 DU

3 sets, 15 each of:
Isometric External Rotation, Isometric Internal Rotation
Women Push-up (2 sets total) @ 90 degrees
3 set, 15 each w/red band of:
Resisted Internal Rotation, Resisted Extension, Resisted Adduction, Scapular Retraction:Bilateral
15 Reverse Hyper @ 100 lbs.(2 sets total)
PVC pipe: laying down on back, bring pvc overhead to mat. right side will touch mat, left side won't (2 sets total)
Curls @ 5 lbs. each hand. Palms in curl, palms up, lower slowly, (2 sets total)

Norm Swann 02-24-2018 02:40 PM

Re: The Barn
 
Mill: All green, Yellow and 2 pink routes

Norm Swann 03-09-2018 06:39 PM

Re: The Barn
 
Thursday: All yellow and pink except 1 of each

Tuesday: Yellow and pink; unable to complete several

Norm Swann 03-11-2018 01:40 PM

Re: The Barn
 
Sat. Climb at CRG

Sun. Hike at Nelson Ledges w/Sandy

Norm Swann 03-16-2018 03:48 AM

Re: The Barn
 
Tues. Mill: all pinks and yellows, 2 purple

Thurs. Hike Beach City w/Pat

Fri. Last day of work

Norm Swann 03-19-2018 02:54 PM

Re: The Barn
 
Sat.: Mill, Yellows, Pinks and 3 Purple
Mon.: YSU, 3 top ropes at 53' each, bouldering


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