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Old 05-04-2011, 10:19 AM   #231
Norm Swann
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Re: The Barn

Crossfit Youngstown

Warm-up: 50 SU, 18 DU, 40 lunges each leg, 1000m Row, 40 20lb. wall balls

4 rounds of 200 meter sprints w/2min. rest inbetween each round
Used the five fingers for the 1st 2 rounds.

WOD:
21-15-9
OHS (scaled to 35 lbs.)
Burpees
Forgot to write down the time;11:42 maybe

JT; looking forward to the comp. next year. Glad you will be competing.
I'm almost 1/2way through the book. It is keeping my interest.
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Old 05-06-2011, 09:16 AM   #232
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Re: The Barn

Thursday: Rest

Friday:
HSPU Challange @ Crossfit Youngstown started May 1st. I did 15 on 5/1, on 5/4 did 2, today did 15=32


Warmup#1: 3 rounds of:
1st=140 Single Unders, 2nd=8-10-19 DU, 3rd=13-17 DU
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups (did 5 in a row on last 2 rounds)
12 Wrist Pronators @ 5lb (had to reduce to 3.75 lbs. for my left hand)
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

1 trip up and down the Bachar Ladder.

Run @ 6.0 speed, 1% incline for 10 minutes. increased speed the last couple mins., ending @ 10.

Update: Finished 199 out of 199 that completed the competition.
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Old 05-07-2011, 09:29 AM   #233
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Re: The Barn

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 and down the Bachar Ladder.

Ran to Durst Clagg and back in 8:30 w/five fingers.

HSPU Challange: 32 + 5 today=37
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Old 05-12-2011, 10:34 AM   #234
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Re: The Barn

Sun-Wed: catch up on projects around the house.

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

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

Last edited by Norm Swann; 05-12-2011 at 10:38 AM..
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Old 05-13-2011, 10:31 AM   #235
Norm Swann
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Re: The Barn

Crossfit Younstown:
Warm-up
Run 400m
20 Dislocates
40 Air Squats
40 DU
15 Burpees

30" Box Jump

Birthday workout "Norm"
500m Row
Bachar Ladder: 4 rungs (climb down or drop from top)
Alternate:
1. Pull-ups 15/12/9/6/3
with
2. Wall Balls 30/24/18/12/6
Bachar Ladder
500m Row 28:44

3 HSPU for a total of 40 for the month
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Old 05-14-2011, 01:40 PM   #236
Norm Swann
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Re: The Barn

Climbing Wall;
Misc. 5 Complete/out of 5 attempts
Red 3/5
Blue 0/5
Yellow 3/5
Dyno#1 & #2 3/5
Starting to feel the humidity already.

Alternate HSPU w/3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.
HSPU: 3+2,5,5

Ran to Durst Clagg and back in 6:59 (compared to 8:30 last time) w/five fingers. Starting to get used to them.

15 HSPU today, for a total of 55 for the month
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Old 05-15-2011, 12:53 PM   #237
Norm Swann
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Re: The Barn

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

Annie:
50 DU, 50 Sit-ups
13 DU -Strained the left side of my left calf, stopped DU. 40 Sit-ups
30-20-10 Sit-ups 13:14

HSPU Challange: 55 + 15 today=70
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Old 05-20-2011, 05:26 PM   #238
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Re: The Barn

Monday; drive to Red w/Rick
Tuesday - Thursday; climbing
Friday; return home

Good trip-alot of rain, but got alot of good climbs in, all in new areas for us.
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Old 05-21-2011, 06:25 PM   #239
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Re: The Barn

Ran to Durst Clagg and back in 7:32:Strained left calf injury from 5/15/11 seems completely healed. The day it was injured: iced it for 3 sessions of 15 minutes each, allowing it to warm back up completely between sessions. Also, elevated it, rest, and compression wrap when I had to walk. It was a little sore walking into Muir on Tuesday, but was hardly noticeable by the next day.

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

HSPU:1-2-2,4-1,2-2-1
HSPU Challange: 70 + 15 today=85
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Old 05-22-2011, 07:33 PM   #240
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Re: The Barn

Jeff Barney came over to climb.

Did his first muscle-up after minimal instruction!!

18 routes on climing wall.
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