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

Norm Swann 12-29-2019 10:40 AM

Re: The Barn
 
12/28/19 Climb at new area

12/29/19
Arm/Leg Swings
SU 110-110-88-110=418
DU 6-8-4-11-4=33
Situps 50
Push ups 15
Dips 10-9-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-8
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 110 lbs.

(3) 1/2 laps on Crackboard

Norm Swann 12-31-2019 03:07 PM

Re: The Barn
 
12/30/19 boulder at The Barn

12/31/19
Arm/Leg Swings
SU 49-125-125-117=416
DU 2-11-8-4-3=28
Situps 50
Push ups 15
Dips 10-9-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-8
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 110 lbs.

(3) 1/2 laps on Crackboard

Norm Swann 01-05-2020 08:20 PM

Re: The Barn
 
1/2/20 Boulder at The Barn with Kevin

1/3/20
Arm/Leg Swings
SU 98-111-148-87=444
DU 12-3-9-9-3=33
Situps 50
Push ups 15
Dips 10-9-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs.

(3) 1/2 laps on Crackboard

1/5/20
Arm/Leg Swings
5 Ab Roller
Dips 6-6
15 Air Squats
Boulder at The Barn

Norm Swann 01-07-2020 09:56 AM

Re: The Barn
 
1/7/20
Arm/Leg Swings
SU 150-125-141-125=541
DU 1-1-7-2-5=16
Situps 50
Push ups 15
Dips 10-9-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs.

(1) 1/2 lap on Crackboard
(1) 1 lap on Crackboard
(1) 1/2 lap on Crackboard

Norm Swann 01-10-2020 04:37 PM

Re: The Barn
 
1/8/20 Boulder at The Barn w/Nahomi

1/9/20 Boulder at The Barn w/Kevin & Conner

1/10/20
Arm/Leg Swings
SU 142-150-90-139=521
DU 4-6-6-3-12=31
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
10 Ab Roller

(3) 1/2 lap on Crackboard

Norm Swann 01-13-2020 10:38 AM

Re: The Barn
 
Arm/Leg Swings
SU 150-150-53-150=503
DU 6-3-4-10-2=25
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
10 Ab Roller

(3) 1/2 lap on Crackboard: adjusted to narrow hands on south end

Norm Swann 01-13-2020 10:47 AM

Re: The Barn
 
1/12/20
Arm/Leg Swings
10 Ab Roller
Dips 6-6
15 Air Squats
3 min./20 lb. Hamstring Stretch @ 45"

Boulder at The Barn

Tim Babcock 01-13-2020 04:16 PM

Re: The Barn
 
It's good to see you posting again and back at it. Keep up the good work!

Norm Swann 01-20-2020 09:21 PM

Re: The Barn
 
Thanks Tim: improving slowly, but improving.

Thursday:
Boulder at The Barn w/Kevin and Conner

Friday:
Arm/Leg Swings
SU 133-127-65-175=460
DU 3-8-7-8-7=33
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
10 Ab Roller

(3) 1/2 lap on Crackboard

Today:
Boulder at The Barn.

Norm Swann 01-29-2020 03:25 PM

Re: The Barn
 
1/22/20
Arm/Leg Swings
SU 55-150-123-150=478
DU 4-6-5-4-6=25
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

1/23/20
Boulder at The Barn w/Kevin

1/28/20
Boulder at The Barn

1/29/20
Arm/Leg Swings
SU 150-77-102-91=420
DU 6-6-8-8-3=31
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard


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