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Old 04-20-2011, 08:17 AM   #221
JT Kalnay
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Re: The Barn

Norm:

Good luck on 11.5 and 11.6.

Did you see how effortlessly the woman demonstrating the WODs did pullups (and thrusters, and T2B, and WBS...)

That is one fit woman.

Good luck, and keep us "posted".
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Old 04-20-2011, 02:05 PM   #222
Norm Swann
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Re: The Barn

Thanks JT. Heres the latest:

Crossfit Youngstown; Thanks to Joe and Angela for the encouragement!

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
3 rounds, +5, + 10, +13 for a total of 118
The power cleans spanked me! The best was 2 in a row. Things are really starting to hurt. I'm glad there is only 1 week left!
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Old 04-23-2011, 02:32 PM   #223
Norm Swann
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Re: The Barn

Thursday & Friday: much needed rest days

Saturday-YMCA with my son, Andrew.
800 meter run on inside track
Warm-up for Thrusters: bar, 65 lbs., 100 lbs.
Practiced workout six:
AMRAP in 7 minutes of 3-6-9-etc. reps of:
Thrusters, 100 lb.
Chest to bar pull-ups

Completed Rounds of 3 & 6, Then 6 C2Bar Thrusters in 7 minutes: used 115 lb. for rounds 3 & 6; finished w/100 lbs for 7 reps. Note: there wasn't a good place to do the pull-ups; most of them would not have counted. Also, couldn't drop the weights.

Deadlifts up to 185 lbs; Andrew did 225.
25 Dips
Worked various situps and stretching.
Working out with Andrew=priceless!!!!
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Old 04-27-2011, 12:15 PM   #224
Norm Swann
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Re: The Barn

Sunday; Philly. Monday- drive home. Tuesday-work.
Wed @ Crossfit Youngstown:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 12, go on to 15, etc.
Completed the 9 rep round, + 4 Thrusters=40 total
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Old 04-28-2011, 10:41 AM   #225
Norm Swann
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Re: The Barn

Warm-up; Stretch, 140 SU, Thrusters w/PVC-45-65-95

Tried 100lb. thrusters again. The idea is to do the workout again Saturday and hopefully improve my score. Didn't go well. Pain started in left shoulder; also very hard to do two reps in row. Maybe just tired from yesterday. The
C2B pull-ups went well. Didn't time the workout due to the problems with the thrusters.

Friday-Rest Day
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Old 04-30-2011, 05:54 AM   #226
Norm Swann
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Re: The Barn

Rest Day

Andrew "drank the cool aide" and joined a crossfit affiliate near Philly. Best of luck Andrew!!!!
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Old 05-01-2011, 09:36 AM   #227
Norm Swann
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Re: The Barn

Saturday:To beat up to do a second effort on workout#6. Purchased a pair of Vibram 5 fingers, KomodoSport. Took a hike at the park w/Sandy. Love them so far.
Injuries from the competition:
-Right hip from week 3
-Left hand, below smallest 2 fingers from week 6
-Left shoulder from week 6
-Left elbow from week 6
Immediate Goals; heal up and start gearing my workouts to climbing.

Today:
Warmup#1: 3 rounds of:
1st=140 Single Unders, 2nd=16 DU, 3rd=20 DU
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb (had to reduce to 2.5 lbs. for my left hand)
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.
Note: SU and DU seemed a little easier w/ the new shoes.

Run @ 5.5 speed, 1% incline for 10 minutes. Going slow, getting my body use to the new shoes. The five fingers made a big difference in Sandy's hip pain. I hope they help mine.
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Old 05-02-2011, 07:47 AM   #228
JT Kalnay
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Re: The Barn

Norm,

Congratulations on completing the competition. I am impressed that you entered, that you completed, and that you performed. Some of the heavier weights bounced a lot of competitors, and some of the harder workouts bounced others.

I am sorry to hear that you are dinged up from the competition. But pleased to hear that you will shake off the dings to get ready for climbing. It will be interesting to see how, if at all, for better or for worse, the competition affects your training for climbing and climbing.

Congratulations also to your son for his post kool-aid membership!
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Old 05-03-2011, 10:13 AM   #229
Norm Swann
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Re: The Barn

JT, thanks for the positive comments.
On a different subject, Martina knows Kanes secret. Kane knows Martinas secret; when will the reader (me) find out (-:

Monday-Rest; Yearly physical. I had lost 18 pounds since my last visit. Everything looks good. Waiting for the blood test results to see how the diet is working.

Tuesday:
Warmup#2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb., 2nd & 3rd = 35 lb.
10 dips

1 trip up the Bachar Ladder. Still pain in left hand.

Run @ 5.5 speed, 1% incline for 10 minutes. Going slow, getting my body use to the new shoes. Still a little sore from Sundays run in the five fingers.

Finished 196 out of 196 that completed the competition. There were 277 competitors in Week 1. I'll work on the weights and do better next year. Very glad to finish;the 165 lb. clean squat almost put me out of the competition.
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Old 05-04-2011, 08:08 AM   #230
JT Kalnay
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Re: The Barn

Norm,

196 out of 196 finishers reminds me of my 54th out of 54th place finish in the Ironman in Ottawa Canada in 2007.

I always view it as 54th out of 300,000,054!

Yes Kane and Mina know each other's secrets and you, the reader, will too, if you dare to read on. But, be prepared, these are disturbing secrets.

I will be in the competition next year also. This year I would have finished 197th out of 197...
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