The Barn

[Norm Swann]

Climb at Hinckley w/Rick
8/10 Crack area climbs
Nice day, especially for December!

[Norm Swann]

CRG with Robert and Nahomi/Ken,Kel, and Kevin
Easy to Moderate routes/worked on a 5.12
Another fun day!

[Norm Swann]

Roller- clfs, quads, back/shoulders, hip

WU: arm/leg swings
5 bouldering routes 5/5 (2nd time up new route; need to narrow down the foot holds)

Skill:
MU=5 in skill (3 w/fg+1 w/o + 1 w/o)=5 total for December
HSPU=36 total for December

WOD: For time, 20 reps each of;
WBS, 20 lb @ 10' target
Situps
BJ, 24" box
Pushups
Clean, 135 lb. 75 lb.
DU
Trusters, 35 lb dumbell 65 lb barbell
Pullups
OHS, 95 lb 65 lb
Push Press, 95 lb 65 lb
Ring Dips
SDHP, 95 lb 65 lb
Burpees
Back Squat, 135 lb 95 lb
GHD Situps, Bench Situps
Walking Lunge
Deadlift, 135 lb 95 lb
K-2-E
Front Squat, 135 lb 95 lb
53:27 missed KBS; need a bigger board

[Norm Swann]

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
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 75lb., 6 Muscle-ups,
5 bouldering routes 4/7

Skill:
MU=6 in WU (1+1+1 w/o + 1+1 w/fg)=11 total for December
HSPU=36 total for December

WOD: AMRAP in 7 mins. of:
Burpees to 6" target above reach
65

Note: aggravated my back last Sat. at CRG doing a high step; wore weight belt, seemed to help.

15 min stretching

[Norm Swann]

Climb at The Barn with Jeff Barney

He was able to easily bypass the small holds on the new route; removed one of the starter holds and made one smaller; now a little harder and unable to bypass holds; still need to work out the feet.

Back still giving me trouble; climbed with weight belt.

[Norm Swann]

MRI results are in:
Bulging disk at L5 S1; right side; irritation of the lateral femoral cutaneous nerve.
3 options:
1. Physical Therapy (at Rehab Center + looking into a reverse hyper)
2. Caudal Steroid Injections(Three)
3. Surgery
Going to start with PT; if that doesn't do it I'll have to have the injections.

9/5/2006 was in the hospital for severe back pain-couldn't walk. Problem was the C-arm at left L4; pain was on left side-still seems to be ok. Took care of it with PT and the Caudal Steroid Injections. Took about three months to get back to anything close to normal. Didn't start CrossFit until Spring of 2010.

This is something new, but doesn't seem to be as severe. I'm hoping PT will take care of it.

[Norm Swann]

Short workout:

Situps: 25
Pullups: 3X5
Push-ups: 3x10
Air Squats: 2x10

[Tim Babcock]

Good to see you back at it.

[Norm Swann]

Thanks Tim.

3 rounds of:
25 Situps
10 Valeo swings
5 Ring Dips

3 rounds of:
10 reverse hyper on Yoga ball on bench
5 Pullups
5 Ring Dips

10 Air Squats

[Norm Swann]

9 bouldering routes