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Old 03-20-2011, 01:02 PM   #191
Norm Swann
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Re: The Barn

Sick: scratchy throat, sinuses plugged, weak

Same Saturday

Sunday: Feeling better: walked a couple miles. Did a few double unders and ground to overhead lifts. Still a little stuffy; feeling about 70%. Tommorrow is going to hurt!
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Old 03-21-2011, 01:40 PM   #192
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Re: The Barn

Crossfit Youngstown

Warm-up

Crossfit Games Week 1 workout:
AMRAP in ten minutes of:
30 Double Unders
15 Power snatches @ 75lbs.
2 rounds + 30 DU + 4 snatches

41 Pullups, no Dips (rings aren't up yet).
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Old 03-22-2011, 10:26 AM   #193
Norm Swann
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Re: The Barn

20 routes on climbing wall: Blue and Dyno#2 IC.

Climbed with Jeff Barney today. Great to climb with him again! He is able to make the Colorado trip; going to fly out.

I finally got word the Galileos shipped (ordered on 2/8). I hope I picked the right size...

Ordered all new dogbones for my draws and 4 new live wires yesterday.
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Old 03-23-2011, 10:13 AM   #194
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Re: The Barn

Warm-up:
Practiced Muscle-ups and Double Unders

Started muscle-ups from a kneeling position, slowly increasing height of the rock rings until the rings were 6'1 1/2" from the floor. Did 5 single reps from the highest position. I was getting an assist by jumping to start the muscle-up. False grip is essential. Alot of progress today.

Also did my first chest to bar pull-ups.

Practiced doing DU in a row. PR=7 in a row.

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 35 lbs
40 Pull-ups
30 Assisted Handstand push-ups 33:40

Last edited by Norm Swann; 03-23-2011 at 10:38 AM..
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Old 03-24-2011, 10:07 AM   #195
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Re: The Barn

Warm-up:
5 sets of 1 assisted Muscle-up; rock rings 6' 1 1/2" from the floor, jump from floor assist
Double Unders; PR of 19 in a row,
Headstands; held one for 40 seconds,
Handstands; maybe held one for a fraction of a second
Handstand push-ups; 1-1.5-1-2 my first heel to wall!!!!!
Chest to bar pull-ups 3-2

5 rounds for time of:
15 Medicine Ball Cleans, 22 lb. ball
15 wall ball Shots, 22 lb. ball 14:44

42 Pullups, 42 Dips.

Galileos came in today. After waiting over 5 weeks they are to small.

Last edited by Norm Swann; 03-24-2011 at 10:22 AM..
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Old 03-25-2011, 10:11 AM   #196
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Re: The Barn

Warm-up:
50 Single Unders
Floor assisted Muscle-up; rock rings 6' 3" from the floor 1-1,6'4" from floor 1
Double Unders in a row; 6-2-2-4-9-18
Headstand; 60 seconds,
Handstands; held one for 1 second
Handstand push-ups; 1-1-2-1
Chest to bar pull-ups 5

21-15-9 reps for time of:
135 lb. Deadlift
45 lb. Overhead Squat 17:22

43 Pullups, 43 Dips.
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Old 03-26-2011, 09:49 AM   #197
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Re: The Barn

44 Pullups, 44 Dips.

Abbate:
Run 1 mile
90 lb. Clean & Jerk, 21 reps
Run 1/2 mile 9800 meters)
90 lb. Clean & Jerk, 21 reps
Run 1 mile 41:27
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Old 03-27-2011, 10:29 AM   #198
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Re: The Barn

20 routes on climbing wall: Red, Blue and Dyno#2 IC.
45:08

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack-1 half lap w/o falls.

Run 1.5 miles in 12:29
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Old 03-28-2011, 09:25 AM   #199
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Re: The Barn

Warm-up:
100 Single Unders
Double Unders in a row; 2-3-18-5-20
Headstand; 60 seconds,
Handstands; held 4 each for 1 second, held 1 for 2 seconds
Handstand push-ups; 3-2

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips 43:45
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Old 03-29-2011, 07:09 AM   #200
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Re: The Barn

Rest Day

Week 1 results of Crossfit games:

1 point for each rep

AMRAP in ten minutes of:
30 Double Unders
15 Power snatches @ 75lbs.
2 rounds + 30 DU + 4 snatches

45 points (or reps) x 2 rounds = 90 + 30 + 4=124 points
Finished 216 out of 289 in world for Masters age 50-54
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