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Old 03-31-2012, 03:11 PM   #441
Norm Swann
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Re: The Barn

Monday-Drive to Red w/Rick
Tuesday: Curbside
2-5.10a
1-5.10b
1-5.10c
1-5.10d All onsights
1- 5.11a redpoint
All new routes.

Wed. What about Bob
1-5.10c- 2 falls
Rival
5.10d redpoint
5.10c redpoint
Long and pumpy-fell on both of these last year.

Thursday Courtesy
5.10a
The Shire
5.7
5.8
5.9
5.10c
5.10b
5.10a
All onsights, all new routes.

Friday-drove home. Stopped at Rogue and picked up some bumper plates.
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Old 03-31-2012, 05:41 PM   #442
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Re: The Barn

Checked my CF Open results:

If I would have entered; 248 out of 312 that finished. Need to work on intensity and lifting. Improved on last years numbers.
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Old 04-01-2012, 05:57 AM   #443
Tim Babcock
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Re: The Barn

Sounds like you and Rick had a great trip. New toys for the Barn. What plates did you get? I plan on taking a New trip soon. I'll let you know when.
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Old 04-01-2012, 03:44 PM   #444
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups
5 Wall Climbs , 10 front squat, 55 lb.
10 push press, 65lb., 10 jerk, 75lb.
10 Deadlift, 115 lb. , 10 bench Press, 115 lb.
5 bouldering routes 5/5

Skill #1: MU 5 in Skill + 0 month =5 total for month
Did 3 in a row (3-2)

WOD: OHS 3-3-3-3-3 45-65-75-80-85(1)

15 min. Stretching
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Old 04-02-2012, 03:13 PM   #445
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 115lb., 5 Muscle-ups
5 bouldering routes 5/5

Skill #1: MU 5 in WU + 5 month =10 total for month 1-1-2-1
Skill #3: HSPU in WOD + 0 month=23 for month

WOD:"Diane" 21-15-9 modified 11-7-5
225 lb. deadlift 190lbs.
HSPU 11:42

15 min. Stretching
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Last edited by Norm Swann; 04-02-2012 at 03:19 PM..
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Old 04-09-2012, 05:37 AM   #446
Norm Swann
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Re: The Barn

4/6/12
Climb at Hinckley with Rick and Ed. Beautiful day! Crack and snoopy areas.
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Old 04-09-2012, 01:48 PM   #447
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #5: 1 round of:
10 each, arm/leg stretches
25 wheel Sit-ups
10 Wall Ball @22lb
10 Chest to Bar Pull-ups
10 Shoulder press, 55lb.
10 cleans, 65lbs.
10 OHS, 65 lb.

Skill #1: MU 12 in WOD + 10 month =22 total for month
Skill #3: =23 for month

WOD:9-6-3 reps for time of:
165lb. Thruster, 100lbs.
MU

9 Thrusters/9 MU 6 Thrusters/2 MU 3 Thrusters/1 MU 19:47
Was able to turn the MU, couldn't get dip so had to do less of the MU.

15 min. Stretching
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Old 04-11-2012, 01:35 PM   #448
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25*bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 5/9

Skill #1: MU=22 total for month
Skill #3: HSPU, HS=5 for Skill + 23 for month=28 total for month

WOD:"Barbara" 5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 mins. after each round
5:46-6:00-6:15-7:05-6:45
Total of 43:50

15 min. Stretching
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Old 04-14-2012, 08:11 PM   #449
Norm Swann
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Re: The Barn

Friday
Hinckley w/Rick
Hinckley Crack Area
Another beautiful day!
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Old 04-14-2012, 08:20 PM   #450
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #7:
9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows, 10 jerk, 75lb.
10 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes 5/7

Skill #1: MU=22 total + 25 WOD=47 total for month
Skill #3: =28 total for month

WOD:5 rounds for time of:
7 MU, 5
21 SDHP, 95 lbs. 65 lbs.
35:29

15 min. Stretching
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