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Old 12-07-2011, 02:09 PM   #371
Norm Swann
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Re: The Barn

Rest Day

Practiced front rolls, backward rolls, candlesticks, planche on parallettees,alt. footstep jump rope, x-over jump ropes.
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Last edited by Norm Swann; 12-07-2011 at 02:14 PM..
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Old 12-08-2011, 10:12 AM   #372
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Re: The Barn

CFYO
WU: TP, arm/leg stretches, dips x 10, air squats x20, push-ups & pull-ups x 10

Skill: 1RM push press 125lbs. PR

WOD: 5 rounds of:
Row 250m
Rest 1 min.
53-52-53-54-53

OHS for month:
4 x 10=450, 65 x (5x2)=650, 65 lbs. x 10=650, 45 x 10= 450
Total of 2200 lbs. Total for month:4 ton + 850lbs.
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Old 12-09-2011, 10:19 AM   #373
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Re: The Barn

CFYO
WU: arm/leg stretches, air squats, pull-ups and push-ups x20

Skill: Inverted ring work: Inverted hangs, tuck, pike, levers, tried shoulder stand

WOD: 100 reps each for time of:
Dips
Burpees
Switch on the minute between Dips and Burpees 24:25 Note:did 50 dips, then did 3 sec. x50 Ring Holds. Noticed slight pain in left elbow during the first 50 Dips.

OHS for month:
45 x 10=450, 65 x (5x2)=650, 0, 25 x 6= 150
Total of 1250 lbs. Total for month:5 ton + 100lbs.
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Old 12-10-2011, 10:20 AM   #374
Norm Swann
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Re: The Barn

The Barn
WU: Arm/Leg Stretches, push-ups & pull-ups x5, 10 PVC OHS

Skill: practice front and backward roll, Sot presses and hanging ring extensions

WOD: 5 rounds for time of:
5 hanging ring extensions
5 forward rolls
5 backward rolls
10 sot presses @ 45 lbs. Rx 18:45

Backward rolls weren't pretty, finally made a fist with right hand and they went better. Fun workout!
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Old 12-11-2011, 09:56 AM   #375
Tim Babcock
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Re: The Barn

I tried the Sot Presses about a year ago. I thought they were brutal. They really highlight any mobility issues you might have.

I like that you are incorporating some gymnastic work in your wods. You'll have to take some video and share. Keep up the good work.
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Old 12-11-2011, 03:41 PM   #376
Norm Swann
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Re: The Barn

Thanks Tim.

Climbing Wall
Misc. 4/4
Red 4/7
Blue 0/4
Yellow 4/7
Dyno:4/8

After 5 successful problems:
Alt footstep x 140
x-over x 50 (18 in row)
After 10 successful problems:
3 parallettes planches
3 10 sec. parallette L sits
After 15 successful problems:
x-over x 67 (26 in row)
Alt footstep x 140

I've done better.
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Old 12-12-2011, 11:50 AM   #377
Norm Swann
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Re: The Barn

CFYO
WU: 4 min. AMRAP:
5 push-ups,5 air squats,5 pull-ups

WOD: "Filthy Fifty"
50 box jumps, 24"
50 jumping pull-ups
50 kettlebell swings, 35 lbs.
50 walking lunges
50 knees 2 elbows
50 push press, 45 lbs.
50 Supermans
50 wall balls, 20 lb.
50 burpees
50 DU Rx 38:50
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Old 12-15-2011, 06:21 AM   #378
Norm Swann
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Re: The Barn

Yesterday @ CFYO
WU: worked on bridge up.
Skill: 1RM Push Jerk 140 PR

WOD: 7 rounds for time of:
10 reps of 50 % Deadlift 1RM; 130lbs.
Pull-ups, 10 rep Rx 13:50
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Old 12-15-2011, 10:11 AM   #379
Norm Swann
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Re: The Barn

CFYO
WU: Run 400m, arm/leg stretches, Air squats, push-ups, pull-ups x 15

Skill: muscle-ups-got 1

WOD: Power cleans on the minute:
1 on 1st minute, 2 on second...

Beg. 75/45
Int. 95/65
Adv 135/95 Int. @ 95 lbs. 11 + 7
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Old 12-17-2011, 03:41 PM   #380
Norm Swann
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Re: The Barn

Kipping pull-ups x 10
Alt footstep x 140
x-over x 50

Climbing Wall
Misc. 4/4
Red 4/4
Blue 0/4
Yellow 4/4
Dyno:4/4

After 5 problems:
3 parallettes planches
3 10 sec. parallette L sits
After 10 problems:
Muscle-ups 2/5
HSPU 0/4 2/2 w/Ab Mat under head
After 15 problems:
x-over x 50
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