Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups,5 Wall Climbs
10 Toes to Bar, 10 front squat, 55 lb.
10 Shoulder press, 65lb., 10 push press, 75lb., 10 jerk, 85lb.
10 Deadlift, 115 lb. ,10 bench Press, 115 lb.
10 cleans, 65lbs.

Skill:Front Roll 15
Candlestick w/ bent knees/palms on mat 10
Backward Roll 10/10 (looking a little better)

WOD: 8 rounds of:
Run 400m-Rest 90 sec.
Treadmill: 2:07-2:07-2:10-2:10-2:08-2:09-2:01-1:52

15 min. Stretching

Re: The Barn
 

Yesterday: Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 10 kipping pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs
5 Muscle-ups, 3/5

Skill:Front Roll 20
Candlestick w/ bent knees/palms on mat 10
Backward Roll 10/10 (looking better)

WOD: 7 rounds of:
165lb. Front squat: [B]95lbs.[/B], 7 reps
Chest-2-Bar Pull-ups, 7 reps 18:05

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU: BOSU

Skill:Front Roll 20
Candlestick w/ bent knees/palms on mat 10
Backward Roll 10/10 (looking better)

WOD: "Desforges"
5 rounds for time of:
225 pound Deadlift, 12 reps [B]185lbs.[/B]
20 Pull-ups
135 pound Clean and jerk, 12 reps [B]75lbs.[/B]
20 Knees to elbows 1:05:52

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups
12 Wrist Pronators @ 5lb, 10 Burpees
15 Kipping Pull-up, 12 Rev Wrist Curls @ 10lb. dumbbells
25 wheel Sit-ups, 3 Forearm Rolls @ 15lb.
20 assisted one-legged squat: 5lb

Skill:Parallette
5 Planks 1/5
5 Handstands 2/5

WOD: 5 rounds for time:
5 Hanging ring extentions
5 Forward Rolls
5 backward Rolls
10 Sot Presses @ 45 lbs. [B]Rx14:29[/B]
Compare to 12/10/11 @ 18:45

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WOD: For time:
30 HSPU [B](I used 1 AbMat)[/B]
40 Pull-ups
50 KBS 1.5 pood
60 Sit-ups
70 Burpees 35:29

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups, 5 Wall Climbs
10 Toes to Bar, 10 front squat, 55 lb. , 10 Shoulder press, 55lb.
10 push press, 65lb., 10 jerk, 75lb., 10 Deadlift, 115 lb.
10 bench Press, 115 lb. , 10 cleans, 65lbs.

Skill and exercise of the month=HSPU 5 total

WOD: "Rahoi" AMRAP in 12 mins. of:
12 24" Box Jumps
6 95lb. Thrusters [B](I did 90lbs.)[/B]
6 Bar Facing Burpees 3 + 12

15 min. Stretching

Re: The Barn
 

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 15 butterfly pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
10 TGU, 20 lb., 10 Chest to Bar Pull-ups
5 Muscle-ups 4/5

Skill: HSPU 5 + 5 month=10 total for month

WOD: Clen & Jerk 1-1-1-1-1-1-1
75-85-95-105-115-120(F)-120(F)

Re: The Barn
 

WU: BOSU 30 min. TBWO #1

Skill: HS & HSPU 5 + 10 month=15 total for month

AMRAP in 15 mins. of:
135 lb. push press, 7 reps [B]75lb.[/B]
135 lb. OHS, 10 reps [B]75 lbs.[/B]
15 GHD sit ups [B]Tom's Bench[/B] 3+7

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups
12 Wrist Pronators @ 5lb,10 Burpees
15 Kipping Pull-ups ,12 Rev Wrist Curls @ 10lb. dumbbells
25 wheel Sit-ups, 3 Forearm Rolls @ 15lb.
20 assisted one-legged squat: 5lb

Skill: HS & HSPU 5 in WU + 10 in Skill + 15 month=30 total for month

WOD: 3 rounds for time of:
275lb. Deadlift, 10 reps [B]185lb.[/B]
50 DU 10:24

15 min. Stretching

Re: The Barn
 

Thursday
Roller- clfs, quads, back/shoulders, hips

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls , 10 Box Jumps, 24”,
25 Wall Ball Sit-ups: 4 lb. ball @ 4’ from wall
1/2 lap Weighted lunges, 45 lbs.
10 Wall Ball @ 15lb (2 fer 1’s), 10 Ball Cleans, 22lb
20 Rock Ring Rows, 15 Kettlebell swings, 1.5 pood
25 bench situps, 10 dips

Skill: HS & HSPU 10 in Skill + 30 month=40 total for month

WOD: 5 rounds for time of:
12 Wall ball Shots, 20 lb. [B]22lb.[/B]
12 Toes-2-Bar 13:01

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 15 Kipping pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
10 TGU, 1 pood, 10 Chest to Bar Pull-ups

WOD: "Nate" AMRAP in 20 mins. of:
2 muscle ups
4 HSPU
8 2 pood KBS, [B]1.5 pood[/B] 3+1

HSPU 12 in WOD+ 40 month=52 total for month

15 min. Stretching

Re: The Barn
 

WU #6: BOSU Total Body Workout (TBW)A,B or C
5 bouldering routes 3/7attempts

Skill: HS using wall to start; 3 HSPU

HSPU 3 in Skill + 52 month=55 total for month

WOD:Front Squat 3-3-3-3-3 95-115-135-145-150

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups
12 Wrist Pronators @ 5lb, 10 Burpees
15 Kipping Pull-ups ,12 Rev Wrist Curls @ 10lb. dumbbells
3 Forearm Rolls @ 15lb.,20 assisted one-legged squat: 2.5lb
5 bouldering routes 3/5

Skill: HS using wall to start; 5 HSPU
HSPU 5 in Skill + 5 in WU + 55 month=65 total for month

WOD:8 rounds for time of:
10 Burpees
15 jumping alternate lunges
20 DU
25 yard shuttle sprint 5 yards x 5reps
rest 90 sec. 30:01

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls
10 Box Jumps, 24”, 25 Wall Ball Sit-ups: 4 lb. ball @ 4’ from wall
1/2 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1’s),
10 Ball Cleans, 22lb, 20 Rock Ring Rows
10 Kettlebell swings, 1.5 pood, 25 bench situps,
10 dips, 5 bouldering routes 5/5

Skill: HS using wall to start; 5 HSPU
HSPU 5 in Skill + 65 month=70 total for month

WOD:5 rounds for time of:
Run 600m
95 lb. squat clean thrusters, 15 reps [B]75lbs.[/B] 39:26

15 min. Stretching

Re: The Barn
 

Hi Norm - Are you entering the games open this year? I was thinking about it. I will have to scale alot but I thought it might be fun.

Re: The Barn
 

Tim,

I'm not going to officially enter-I'm no longer working at the gym. I will do the workouts here at home and compare with whats listed for my age group.I'll post on "The Barn" thread.

If you decide to enter I'll definetly watch your progress and cheer you on!

I didn't scale last year but I should have on the workout with the 165lb. Clean and Jerk. I have better records this year, and if the weight is above what I've lifted in the past I'll scale.I don't think you'll have to scale much, if any.

Should be fun!!!

Re: The Barn
 

I think that's what I will do too. I plan on scaling on the conservative side. I really don't want to hurt myself. I will post my results.

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups
5 Wall Climbs , 10 front squat, 55 lb.
10 push press, 65lb., 10 jerk, 75lb.
10 Deadlift, 115 lb. , 10 bench Press, 115 lb.
5 bouldering routes 4/9

Skill: HS using wall to start; 5 HSPU
HSPU 5 in Skill + 70 month=75 total for month

WOD:7 rounds for time of:
15' Rope Climb [B]Bachar ladder[/B]
10 Wall Ball Shots, 22 lb.
15 KBS, 1.5 pood
20 DU 43:37

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 10 kipping pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
5 Muscle-ups, 5 bouldering routes 4/9

Skill: HS using wall to start; 5 HSPU
HSPU 5 in Skill + 75 month=80 total for month

WOD:"Elizabeth" 21-15-9 of:
135 lb. Cleans [B]80lbs.[/B]
Dips 13:07
Compare to 10/3/11 19:19 @ 75 lbs.(Squat Cleans), 2/9/11 11:56 @ 75lbs., 1/15/11 21:58 @ 65lbs.

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #5: 1 round of:
10 each, arm/leg stretches
25 wheel Sit-ups, 10 Wall Ball @22lb
10 Toes to Bar, 10 Chest to Bar Pull-ups
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 TGU, 20 lb.,5 bouldering routes 5/7

Skill: HS using wall to start; 5 HSPU
HSPU 5 in Skill + 80 month=85 total for month

WOD:
Clean, 1 rep 95-115-135(F)-135(F)-135
Bench Press, 1 rep 135-145-160(F)-160(F)-155(F)
OHS, 1 rep 65-95(F)-95-100(F)

Re: The Barn
 

Crossfit Games: Workout 12.1
AMRAP in 7 minutes of:
Burpees w/6" jump: Feet flat on ground, target @ least 6" above fingertips.
58
Compare to: 12/1/11 100 Regular burpees for time in 11:32

Practiced filming in case I want to submit next year

[U][url]http://youtu.be/QQkumFNHfkI[/url][/U]

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups
10 front squat, 55 lb., 15 Kipping Pull-ups
3 Forearm Rolls @ 15lb.
20 assisted one-legged squat: 2.5lb
5 bouldering routes 5/5

Skill: HS using wall to start
HSPU 5 in WU + 85 month=90 total for month

WOD:Crossfit Games 11.1
AMRAP in 10 mins. of:
30 DU
15 Power Snatches @ 75lbs.
2 rounds +DU+6
Compare to 3/21/11 2 rounds +DU+4

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls
10 Box Jumps, 24”,
25 Wall Ball Sit-ups: 4 lb. ball @ 4’ from wall
1 lap Weighted lunges, 45 lbs.
10 Wall Ball @ 15lb (2 fer 1’s),
10 Kettlebell swings, 1.5 pood
10 dips, 5 bouldering routes 4/7

Skill: HS using wall to start
HSPU 25 in WOD + 90 month=115 total for month

WOD:"Zimmerman"
AMRAP in 25 mins. of:
11 C-2-B Pull ups
315 lb. Deadlift, 2 reps [B]185lbs.[/B]
10 HSPU [B]5 HSPU[/B]
5 rounds + 8 C-2-B

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups
5 Wall Climbs , 10 front squat, 55 lb.
10 push press, 65lb., 10 jerk, 75lb.
10 Deadlift, 115 lb. , 10 bench Press, 115 lb.
5 bouldering routes 6/8

Skill: HS using wall to start
HSPU 5 in Skill + 115 month=120 total for month

WOD: Tabata this w/1 min. rest between each Tabata set:
Row [B]Run @7.5 speed, 6% incline[/B]
Squat 15 for all 8 rounds
Pull-up 7-7-7-5-5-4-4-4
Push-up 12-10-10-8-8-6-6-6
Sit-up 10 for all 8 rounds

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 45lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 10 kipping pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
5 Muscle-ups 4/5, 5 bouldering routes 4/5

Skill: HS using wall to start
HSPU 5 in Skill + 120 month=[B]125[/B] grand total for month

WOD: 21-15-9 using 115lb. for time of:
Power Clean
Thruster
I used 65 lbs. 11:16

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #5: 1 round of:
10 each, arm/leg stretches
25 wheel Sit-ups, 10 Wall Ball @22lb
10 Chest to Bar Pull-ups
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 OHS, 55lbs., 5 bouldering routes 4/7

Skill: MU
MU 5 in Skill + 0 month =5 total for month

WOD: 5 rounds for time of:
Run 400m
185 lb. Deadlift, 21 reps 31:05

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

CFGames 12.2
Proceed through the sequence below completing as many reps as possible in 10 mins. of:
45lb. Snatch, 30 reps
75lb. Snatch, 30 reps
100lb. Snatch, 30 reps
120lb. snatch, as many reps as possible
61 reps

[URL="http://youtu.be/bxVZoIqm11Y"]http://youtu.be/bxVZoIqm11Y[/URL]

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees, 10 Ball Cleans, 22lb
25*bench situps, 15 kipping pull-ups
10 Toes to Bar,5 bouldering routes 3/5

Skill: MU
MU 5 in Skill + 5 month =10 total for month

CFGames 11.2
AMRAP in 15 minutes of:
9 Deadlift, 155lb.
12 HR Push-ups
15 Box Jumps, 24" box
6 + 4DL
Compare to 5 + 4DL a year ago

15 min. Stretching

Re: The Barn
 

Climbed at Hinckley with Rick. Hinckley Crack area. It was nice climbing outside!

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU: Jump rope, a few push presses

CFGames 12.3 AMRAP in 18 mins. of:
15 Box Jumps or step ups, 20"
12 Push Press, 95 lbs.
9 T-2-B 4 rounds + 15+ 6=165

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hip

WU #7:
9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups
10 TGU, 20 lb., 5 bouldering routes 5/5

Skill: MU
MU 5 in Skill + 10 month =15 total for month
Practiced Squat Clean and Jerk: 65-95lbs.

CFGames 11.3 AMRAP in 5 mins. of:
Squat Clean, 165 lbs.
Jerk, 165 lbs.
[B]Scaled the weight to 115 lbs.[/B] 7rounds +1Clean

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips, triceps

WU: Jump rope, a few push presses

Second Attempt; compare to 3/8/12
CFGames 12.3 AMRAP in 18 mins. of:
15 Box Jumps or step ups, 20"
12 Push Press, 95 lbs.
9 T-2-B 4 rounds + 15+ 12 + 6=177
Got 12 more points. Improvements on 2nd try:
1. Increased bar speed when doing push presses
2. Did less step-ups on the box jumps
3. Did not swing out on the T-2-B

15 min. Stretching

Re: The Barn
 

Yesterday: Bike 10 miles with Sandy

Roller- clfs, quads, back/shoulders, hips, triceps
Left shoulder sore.

WU: BOSU C
5 Boulder Routes 5/6

Skill: MU 5 in Skill + 15 month =20 total for month
Did 2 in a row

WOD: "JT" (Scaled) 12 reps for time of:
HSPU
Ring Dips
Push-ups 12:56
Did 1 kipping HSPU early on.

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups 4 in row including 1 Kipping
10 front squat, 55 lb., 3 Forearm Rolls @ 15lb.
20 assisted one-legged squat: 2.5lb
5 bouldering routes 5/6

Skill: 1RM Snatch Balance (5)45-65-75-85-95(F)

WOD: 5 rounds for time of:
7-35lb. Squat clean thrusters
10 pull-ups 11:14

15 min. Stretching

Re: The Barn
 

Wed.

Hinckley with Kerry. Rick met us with his grandson, Alexander. Another beautiful day in March!

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU: Jump rope, run 400m

CFGames 12.4 AMRAP in 12 mins. of:
150, 20lb. wall ball shots, 9' target
90 DU
30 MU
150 + 27 = 177 Total

15 min. Stretching

Roller - [B]Quads[/B]

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls
10 Box Jumps, 24”,
25 Wall Ball Sit-ups: 4 lb. ball @ 4’ from wall
1 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1’s),
10 Kettlebell swings, 1.5 pood, 10 dips
5 bouldering routes 5/5

Skill: MU 5 in Skill + 20 month =25 total for month
Did 2 in a row

WOD: Wanted to do 12.4 again by my quads weren't up for it.
5 rounds for time of:
BW Bench press, max rep([B]I pressed 135lbs., my BW is 160 lbs.[/B])
Pull ups, max rep
BP 4-4-3-1-1
PU 15-15-12-10-10 9:55

15 min. Stretching

Re: The Barn
 

Roller- clfs, quads, back/shoulders, hips

WU:
Thrusters: (4)45-90
Run 1/2 mile

CFGames 12.5 Thrusters @ 90lbs.
AMRepsAP in 7 mins. of:
3 Thrusters
3 C-2-B
6 Thrusters
6 C-2-B
9 Thursters
9 C-2-B
Keep going until time runs out
Completed round of 9 + 12 + 2
3+3+6+6+9+9+12+2=50
Last year on CFGames 11.5 I did 40 reps w/ 100lb. Thrusters

15 min. Stretching

Re: The Barn
 

Hinckley w/Ed

Did climbs at Hinckley Crack area.
Got Buzzard direct (using undercling) on 2nd try. Worked on new route-left side of Hinckley Crack "arete". Worked all the moves-Ed had to go. I'll get it clean next time.

Another great day in March!!!

Re: The Barn
 

Yesterday:
Roller- clfs, quads, back/shoulders, hips

WU:
Thrusters: (4)45-90
Run 1/2 mile

CFGames 12.5 Thrusters @ 90lbs. (Repeat from Thursday:50reps)
AMRepsAP in 7 mins. of:
3 Thrusters
3 C-2-B
6 Thrusters
6 C-2-B
9 Thursters
9 C-2-B
Keep going until time runs out
Completed round of 9 + 12 + 8
3+3+6+6+9+9+12+8=56reps
Last year on CFGames 11.5 I did 40 reps w/ 100lb. Thrusters

15 min. Stretching