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Old 09-30-2012, 11:20 AM   #541
JT Kalnay
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Re: The Barn

Sunday September 30, 2012

Skills Ladder Practice

Fran: Rx, 13:28
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Old 10-01-2012, 09:08 AM   #542
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 pushups, 10 inverted ring hangs,
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 OHS, 45 lb. (shoulder still sore)
5 bouldering routes 5/6

Skill: MU=20 total for September
HSPU= 75 + 5 in Skill(3 + 2)=80 total for September
Bar MU=0 for September

WOD: 50-35-20 reps for time of:
WallBall, 20 lb.
Pull-ups
DU 27:03

Practiced climbing and putting pro in my crackboard.
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Old 10-01-2012, 12:08 PM   #543
JT Kalnay
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Re: The Barn

Monday October 1st, 2012

Warmup

15 minutes to find 1RM clean
195# squat clean
205# power clean (PR is 240#)
I felt weak from Friday's WOD, saturday's oly lifting seminar, and sunday's skill ladder + FRAN.

15 minutes to find 1RM low bar squat
145# (didn't feel like pushing it at all...)

METCON
5 rounds, for time,
5 deadlifts 235#
10 burpees
8:38
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Old 10-08-2012, 01:54 PM   #544
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Re: The Barn

Sunday October 7, 2012
Tried to shake off some of the rust at the shed.
Some easy TGUs, easy KBS, easy air squats, and lots of groaning.
It was interesting and disgusting that I hurt worse from five days of inactivity and travel than I would have if I'd been CrossFitting. Apparently Neil Young is correct, that it's better to burn out, than it is to rust....

Monday October 8, 2012
Today's report can be found on my blog....
http://jtkalnaynovels.wordpress.com/...s-with-sticks/

And some social commentary....
http://jtkalnaynovels.wordpress.com/...rve-direction/
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Old 10-08-2012, 02:51 PM   #545
Norm Swann
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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 5/6

Skill: MU=0 total for October
HSPU= 5 + 5 in Skill(5)=10 total for October
Bar MU=0 for October

WOD: 4 rounds for time of:
3 Rope Climbs at 15'; 3 Bachar Ladder
30 push-ups
30 sit-ups 29:38

15 min. Stretching
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Old 10-09-2012, 07:02 PM   #546
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Re: The Barn

Hinckley w/Rick; crack climbs
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Old 10-11-2012, 03:54 PM   #547
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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: MU=5 in skill (2+1+1+1, all false grip)=5 total for October
HSPU=10 total for October
Bar MU=0 for October

WOD:Weighted pull-ups 1-1-1-1-1-1-1 35-45-55-65-75(F)-75(F)-70 154lb. BW
Compare to 1/9/11 25-35-45-55-65-70-75 164lb. BW
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Old 10-12-2012, 11:11 AM   #548
JT Kalnay
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Re: The Barn

Friday October 12, 2012

First CrossFit Competition...
http://jtkalnaynovels.wordpress.com/...t-competition/
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Old 10-12-2012, 01:35 PM   #549
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Re: The Barn

Good Luck at the competition JT!!!
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Old 10-13-2012, 01:06 PM   #550
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Re: The Barn

Hinckley w/Rick, Tim and Jeff. Best conditions of season!

Hinckley Crack Area:5/5 routes
Banana: 3/6 routes
Snoopy: 2/3 routes
14 routes total
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