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Old 05-29-2012, 09:03 AM   #471
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

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, 65 lb., 5 bouldering routes 4/7

Skill: Attempted no false grip MU-fail

WOD: 21-15-9 for time of:
95 lb. Front Squat 75lb.
Burpees
Pull-ups 13:18

10 min. Stretching
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Old 05-30-2012, 01:51 PM   #472
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Re: The Barn

Climb at Hinckley Crack area with Rick and Kerry.
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Old 05-31-2012, 02:09 PM   #473
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25*bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 5/5

WOD: AMRAP in 20 mins. of:
5 C-2-B
5 Ring Dips
15 Air Squats 10 rounds + 5 + 1

10 min. Stretching
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Old 06-16-2012, 04:22 PM   #474
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Re: The Barn

6/4/12

Brief WU

WOD:
1 pull-up the first minute, 2 the second, etc.
8 +4
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Old 06-17-2012, 05:40 PM   #475
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Re: The Barn

18/21 routes; did the black route on vertical wall twice.
I/C =Black,blue, blue w/o sit down start
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Old 06-18-2012, 04:51 PM   #476
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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 jerk, 75lb.
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes 5/5

Skill: Worked on Paoli's progression 2 for MU

WOD: Helen: 3rounds for time of:
Run 400m
1.5 pood KBS, 21 reps
12 Pull-ups 19:12
Compare to 11/2/11 14:52 2 weeks in Europe not working out and eating wrong really hurt my time. Sucking air.
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Old 06-19-2012, 02:17 PM   #477
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, , 5 Handstand push-ups
10 front squat, 65 lb. ,
15 Kipping Pull-ups 
3 Forearm Rolls @ 15lb.,
20 one-legged squat, 5 bouldering routes 4/9

Skill: Worked on Paoli's progression 2 for MU

WOD: Front Squat 3-3-3-3-3 95-125-145(1)-145(2)-145(2)

3 rounds for time:
Run 400m
Rest 1 min. between rounds 2-1R-1:50-1R-1:57 Total=7:47
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Old 06-21-2012, 12:02 PM   #478
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Re: The Barn

Weds.- Hinckley w/ Rick and Ed

Hinckley crack area and arete on island.
Hot and humid, but still climbable.
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Old 06-21-2012, 02:50 PM   #479
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

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 1s),
10 Kettlebell swings, 1.5 pood, 10 dips
5 bouldering routes

Skill: Worked on Paoli's progression 2 for MU
1 MU w/false grip

WOD: 21-15-9 reps for time of:
225 lb. Deadlift, 180 lb.
95 lb. Thruster, 75 lb. 19:52
Note: had to switch weights back and forth; only have 1 bar.
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Old 06-23-2012, 06:38 AM   #480
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Re: The Barn

Friday:
Roller- clfs, quads, back/shoulders, hip

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 5 Wall Climbs
10 push press, 65lb., 10 Deadlift, 115 lb.
10 bench Press, 115 lb.

Skill: Worked on Paoli's progression 2 for MU
4 MU w/false grip

WOD: 1 route on the min for 20 routes: 17/20

15 min. Stretching
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