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Old 09-20-2012, 08:37 AM   #531
JT Kalnay
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Re: The Barn

Norm,

This link provides the context for the skill ladder in my previous post.
It's from a master's comp being held in Columbus in October.
I entered in the 50+ category, primarily to find weaknesses, which I have already found a few just by trying the skills ladder!

http://www.friendshipcrossfit.com/FCF_Masters_2012.html
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Old 09-20-2012, 01:39 PM   #532
JT Kalnay
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Re: The Barn

Thursday September 20, 2012

Master's Comp Skills Ladder Exploration and Practice
Here is the link to the comp:
http://www.friendshipcrossfit.com/FCF_Masters_2012.html

Today's Practice: (one minute on, one minute to move to next station)
Round One
Goblet Squat, 53#, 1 minute, yes, 1 point
20 second bar hang, yes, 2 points (was able to hang on for over 40 seconds)
30 second front plank, yes, 1 point
30 second right plank, yes, 1 point
30 second left plank, yes, 1 point
30 second handstand, yes, 1 point (nearly rotated back, need to find the right distance to have my hands away from the wall)
30 double unders, no, 23, (would have been eliminated here)
TGU, 53#, yes, 2 points (did one on each side)
3 strict pullups, yes, 2 points (did six)
2 strict ring dips, yes, 2 points (did four)
5 one arm KB OHS 44#, no, epic fail, not even close
stopped here (five minute rest)

Round Two
Goblet Squat, 53#, 1 minute, yes, 1 point
20 second bar hang, yes, 1 point
30 second front plank, yes, 1 point
30 second right plank, yes, 1 point
30 second left plank, yes, 1 point
30 second handstand, yes, 1 point (same balance issue)
30 double unders, no, 29, (would have been eliminated here)
TGU, 53#, yes, 2 points (did one on each side)
3 strict pullups, yes, 2 points (did six)
2 strict ring dips, yes, 2 points (did four)
5 one arm KB OHS 10#, (Rx is 44#), yes
stopped here
(will try skin the cats at my barn)
So, I think I ought to consider skipping the dubs (unless I get a lot better and can guarantee I'll get 30) and skip the KB OHS, b/c I think I can get the skin the cats, maybe two or three times in a minute.

Will keep practicing. If I can get the dubs, then I'll skip the one arm KB OHS and the pistols, because I think I could get the rope climb twice.

Finished off with a 1000m row in 5:02
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Old 09-21-2012, 09:21 AM   #533
Norm Swann
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Re: The Barn

Yesterday: Climb at Hinckley with Rick: Hinckley Crack Area, Banana Routes and Dunes. Best conditions in a long time, 40% Humidity.

JT,
Comp looks awesome. I'll have to try the workout in my barn. Thanks for the info.
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Old 09-21-2012, 04:34 PM   #534
JT Kalnay
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Re: The Barn

Yes conditions would have been ideal for climbing yesterday.
My day job is kicking my *ss right now...


Friday September 21, 2012

warmup:
65#
deadlift x 3, power clean x3, front squat x3, push press x3, backsquat x3
run 200m

three rounds


WOD
15-12-9-6-3 (with 200m run in between)
115# snatch

then 15 HSPU
I did 10 "HSPU" (three abmats) and 5 negatives (if you can call collapsing onto the abmats a negative)

then did one round of the Master's skill challenge, and today I did it right, where there was no break in between skills

60 second 55# goblet squat, 1 point
20 second bar hang, 2 points
30 second front plank, 1 point
30 second right side plank, 1 point
30 second left side plank, 1 point
30 second handstand, 1 point
30 dubs (failed, only got 22)
53# TGU, 1 point
3 strict pullups, 1 point
2 strict ring dips, 1 point
5 one arm OHS w/ KB (Rx is 44, I did 20), 0 points
2 skin the cats, 1 point
5 pistols (skipped this)
1 rope climb, 1 point
did not attempt HSPU, 5 yard handstand walk, 10 second L sit, or muscle ups.

Gotta keep working this skills ladder (and need to get better on double unders...)
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Old 09-23-2012, 06:02 PM   #535
JT Kalnay
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Re: The Barn

Sunday 9-23-2012

Mobility work and stretching.

ten rounds of:
10KBS, 45#, 3GHD

then, practiced dubs
Had a new PR of 27 (might have been 28) unbroken.
While doing the dubs, someone turned off the oxygen and made the world spin faster. It was an uncomfortable experience....


Went climbing in the afternoon.
Did 5 easy routes.
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Old 09-24-2012, 01:45 PM   #536
Norm Swann
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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 9/20
5 bouldering routes
 5/5

Skill: MU= 5 total + 5 in Skill(w/false grip, 2+2+1)=10 for September
HSPU=64 + 5 in WU(4+1)= 69 total for September

WOD: "Adrian" 7 rounds for time of:
3 Forward Rolls
5 Wall Clmbs
7 T-2-B
9 Box Jumps, 30" Box 28:51

15 min. Stretching
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Old 09-26-2012, 08:48 PM   #537
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Re: The Barn

Yesterday: Disc Golf
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Old 09-27-2012, 12:32 PM   #538
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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, 5/5

Skill: MU=10 for September
HSPU= 69 total for September
Bar MU=several failed attempts

WOD: Back Squat 5-5-5-5-5 135-145-160(1)-160-145

15 min. Stretching
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Old 09-28-2012, 05:00 PM   #539
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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 5/7

Skill: MU=10 + 5 in Skill (2+1+1+1 all false grip)=15 total for September
HSPU= 69 total for September
Bar MU=0 for September

WOD: "Filthy Fifty"
50 box jumps, 24"
50 jumping pull-ups
50 kettlebell swings, 35 lbs.
50 walking lunges
50 K-2-E
50 push press, 45 lbs.
50 Back Extensions: Bench sit-ups
50 wall balls, 20 lb.
50 burpees
50 DU 49:47
Compare to 12-12-11, doing Supermans(easier) instead of Bench Sit-ups. 38:50. The jumping pull-ups were harder today also: need to come up w/consistent height.

15 min. Stretching
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Old 09-29-2012, 09:20 AM   #540
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #4: 1 round of:
1 Tabata Run,
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 Muscle-ups(2+2+1 w/false grip)
5 bouldering routes 5/5

Skill: MU=15 + 5 in WU=20 total for September
HSPU= 69 + 6 in Skill(4 + 2)=75 total for September
Bar MU=0 for September

WOD: Crossfit Total: 1 rep each of:
Back Squat 135-185-200
Shoulder Press 95-105(F)-100(F)-100(F)
Deadlift 185-215-250
200 + 95 + 250 = 545 PR
Compare to:
1/16/11 430
6/30/11 520
9/12/11 540

Practiced climbing and putting pro in my crackboard.
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