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Old 03-30-2011, 10:29 AM   #201
Norm Swann
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Re: The Barn

Crossfit Youngstown

Warm-up

Completed week #2 workout:
9 Deadlifts @ 155lbs.
12 pushups
15 Box jumps, 24"
5 rounds + 4 Deadlifts
36 pts. per round x 5 rounds=180 + 4 Deadlifts=184 points
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Old 03-31-2011, 08:49 PM   #202
Norm Swann
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Re: The Barn

Rest Day

Replaced all my dogbones yesterday.
Today, used the old dogbones to replace all the anchors on my climbing wall (except the overhanging wall).

My second pair of Galileos came today. Still to small. Ordered the next 1/2 size up.
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Old 04-01-2011, 11:06 AM   #203
Norm Swann
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Re: The Barn

Put up my old Bachar Ladder.

Did some warm-up exercises/stretches

Did (5) Single,Unassisted, Rock Ring Muscle-ups, with many failures in between. Couldn't come close to doing 2 in a row w/o touching the ground.

1 lap up the Bachar ladder; 1 rung at a time, no feet. Pretty tired from muscle-ups.

Climbing Wall;
Misc. 4 Complete/out of 5 attempts
Red 2/5
Blue 0/5
Yellow 2/5
Dyno 3/5

Last edited by Norm Swann; 04-01-2011 at 11:10 AM..
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Old 04-01-2011, 06:24 PM   #204
Tim Babcock
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Re: The Barn

Awesome job on the muscle ups. Now that you know how to do them, you will improve on them very quickly. Keep up the great work.
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Old 04-03-2011, 10:45 AM   #205
Norm Swann
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Re: The Barn

140 Single Unders
1 min. Headstand
5 Chest to bar pull-ups
28 Double unders in a row: PR
Several attempts @ hand stand; 1 @ 1 sec.

1 Single,Unassisted, Rock Ring Muscle-up, with many failures in between.

1 lap up the Bachar ladder; 1 rung at a time, no feet.

Climbing Wall;
Red,Yellow,Dyno,Orange,Green/Blk

45 Pullups, 45 Dips.
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Old 04-08-2011, 03:13 PM   #206
Norm Swann
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Re: The Barn

Monday: Drive to Red
Tuesday-Thursday: Climb @ Red, 1st day was cold, next 2 were perfect!
Friday: Drive home
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Old 04-09-2011, 12:52 PM   #207
Norm Swann
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Re: The Barn

Crossfit Youngstown

Crossfit Games: week 3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Was able to do 1 clean, then front squat: jerk wasn't even close. 1 point-still in the games! This one almost shut me down.

Did several muscle-ups on rings-did 2 in a row once.
2 bar muscle-ups w/ many unsuccessful attempts inbetween
1 wall climb
2 HSPU
3 HSPU
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Old 04-10-2011, 09:44 AM   #208
JT Kalnay
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Re: The Barn

Norm

Excellent job getting the point in 11.3.
That workout eliminated about half the people who were still in the games!

And excellent work on the muscle up.

jt
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Old 04-11-2011, 10:43 AM   #209
Norm Swann
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Re: The Barn

140 SU, 5 Chest to bar, 15 DU in row, 2 bachar Ladder, Several ring and bar MU, unseccessful, HSPU 1-3-1,

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
80-85-90-95-100-105-110(1)-110-115(1)


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters 20:45 + 6 min. rests= 26:45
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Old 04-11-2011, 04:47 PM   #210
Norm Swann
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Re: The Barn

I wasn't sure what type of press they wanted in the above workout; i did jerks.

After 3 weeks, I'm 181 out of 185 in the Crossfit games.

Last edited by Norm Swann; 04-11-2011 at 04:51 PM..
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