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Old 07-14-2012, 09:50 AM   #491
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #9:
Rock Ring 10 min. workout; 15sec deadhang at end
3 laps on Crackboard

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 1.5x bodyweight 233lbs.; 155
Bench Press, bodyweight 155 lbs.; 105
Clean, 3/4 bodyweight 117lbs.; 95 37:10
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Old 07-17-2012, 08:22 PM   #492
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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 4+ 1 all strict

10 front squat, 65 lb. , 15 Kipping Pull-ups

3 Forearm Rolls @ 15lb., 20 one-legged squat 5 assisted WU, 11/15
5 bouldering routes 5/5

WOD "Elizabeth" 21-15-9 reps for time of:
135 lb. Clean; 85 lbs.
Dips 12:10
Compare to 2/20/12 13:07 @ 80lbs., 10/3/11 19:19 @ 75 lbs.(Squat Cleans), 2/9/11 11:56 @ 75lbs., 1/15/11 21:58 @ 65lbs.

15 min. Stretching
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Old 07-20-2012, 02:30 PM   #493
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Re: The Barn

Yesterday: Hinckley w/Rick; Hinckley Crack, Burnout, Rain

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 5/6

Skill: MU=5 w/o false grip in skill (1 at a time) +10 total= 15 total for July
HSPU=5 in skill (3strict+2kipping,unbroken) + 10 total =15 total for July

WOD:OHS 5-3-3-3-1-1-1-1-1 45-55-65-75-85-95(F)-95(F)-95(F)-95(F)
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Old 07-21-2012, 09:44 AM   #494
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Re: The Barn

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., 5 bouldering routes 4/7

Skill: MU=5 w/o false grip in skill (1 at a time) +15 total= 20 total for July
HSPU=5 in skill (3strict+2kipping,unbroken) + 15 total =20 total for July

WOD: Jag 28, For time:
Run 800m
28 KBS, 2 pood, 1.5 pood
28 Strict Pull-ups
28 KB Clean and Jerk, 2 pood, 1 pood
28 Strict Pull-ups
Run 800m 28:29

15 min. Stretching
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Old 07-22-2012, 12:27 PM   #495
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Re: The Barn

Kayaking w/ Sandy
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Old 07-23-2012, 10:16 AM   #496
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
5 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 Muscle-ups
5 bouldering routes 4/8

Skill: MU=3 w/o false grip + 2 w/false grip in WU (1 at a time) +20 total= 25 total for July
HSPU=5 in skill (2strict+3kipping,unbroken) + 20 total =25 total for July

WOD: Fran w/run: For time:
Run 400m
21 Thrusters, 95 lbs.; 75 lbs.
21 Pull-ups
Run 300m
15 Thrusters
15 Pull-ups
Run 200m
9 Thrusters
9 Pull-ups 17:10

15 min. Stretching
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Old 07-24-2012, 01:54 PM   #497
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Re: The Barn

Hinckley w/Ed
Sandy Ledges
Arete
Hinckley Crack Climbs
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Old 07-25-2012, 05:38 PM   #498
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Re: The Barn

Kayak w/ Rick & Kerry
Also did some Geocaching
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Old 07-31-2012, 12:38 PM   #499
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Re: The Barn

Yesterday:
Mile run on heavy sand at Beach-did not time.

Today: WU: arm/leg swings
WOD: Tabata
Push-ups: 8
Air Squats: 14
Burpees: 4
Sit-ups: 10

Niece: 1st Crossfit workout
Sit-ups: 9
Burpees: 3
Air Squats: 10
Push-ups: 5
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Old 08-01-2012, 12:42 PM   #500
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Re: The Barn

WU: arm/leg swings

WOD: 3 rounds for time of:
K-2-E, 17 reps
Box Jumps, 17 reps, 16" (best I could find)
Run to beach, maybe 400m+
Standing broad jump, 100'; do 3 burpees after every 5 broad jumps
Run 400m back to beach house. 26:30

15 min of stretching
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