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Old 07-22-2011, 06:57 PM   #291
Norm Swann
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Re: The Barn

Crossfit Youngstown
Warm-up including Medicine Ball volley (my best time of day was 15 sec.)

5 rounds, 1 starting every four minutes of:
Run 400 meters 1:48-1:40-1:36-1:34-1:42
For every round that varies more than 5 secs from the first round=10 burpees. I did 30 burpees total.

July Muscle-ups= 10
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Old 07-24-2011, 08:28 AM   #292
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(2 fer 1s),15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 1st only=1 pood
4 Muscle-ups 1st & 2nd . 3 for 4th; total 11

July Muscle-ups= 11

"Helen": 3 rounds for time of:
Run 400m
1.5 pood Kettlebell swings, 21 reps
12 Pull-ups 18:02
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Old 07-25-2011, 11:38 AM   #293
Norm Swann
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Re: The Barn

Warm-up: experimented with Parkour training course
Precision Jump
Obstacle Course 54sec.-40-35

Push Jerk: 1-1-1-1-1 85-90-95-105-115F-115
Sumo Deadlift Highpull 1-1-1-1-1 55-65-75-85-90

http://www.youtube.com/watch?v=ZNOU5OlB6c8

http://www.youtube.com/watch?v=2x3bZSE15Dk

This was a blast!!!

Last edited by Norm Swann; 07-25-2011 at 11:45 AM..
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Old 07-25-2011, 02:11 PM   #294
Tim Babcock
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Re: The Barn

That looks like a lot of fun! Why are you so out of breath at the end?

Last edited by Tim Babcock; 07-25-2011 at 02:13 PM..
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Old 07-26-2011, 04:05 PM   #295
Norm Swann
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Re: The Barn

"Shed 'O Pain"
Tried many routes, got 2 with alot of work. Excellent, hard problems. Also, got instruction on TGU. Did a couple muscle-ups also.

Also, checked my body fat reading on Tim's scale; 7.2%. Way better than I thought it would be.

Thanks Tim for a great morning at the Shed.

Last edited by Norm Swann; 07-26-2011 at 04:07 PM..
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Old 07-27-2011, 02:38 PM   #296
Tim Babcock
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Re: The Barn

Hey Norm, I found a good video describing the TGU.
http://www.youtube.com/watch?v=l-MMn...mbedded#at=466
Work and Family Safe
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Old 07-28-2011, 09:11 AM   #297
Norm Swann
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Re: The Barn

Tim: thanks for the link-I worked on TGU today.

Reduced my standard warm-ups to 2 rounds instead of three and added a skill I want to work on after the warm-up.

Warmup#3: 2 rounds of:
1st= 20 Air Squats, 2nd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows
1st=5 Wall Climbs, 2nd=10 Toes to Bar
1st=5 front squat, 55 lb., 2nd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 5 push press, 75lb., 5 split jerk, 85lb.,No 2nd round.
1st= 5 Deadlift, 115 lb., 2nd= 5 bench Press, 115 lb.,
1st= 5 cleans, 65lbs., 2nd= 5 Thruster, 65lb.

SKILL: TGU: 5 each arm @ 20 lbs.

WOD: from Wed. Crossfit Youngstown WOD
Run 1 mile (treadmill due to lightning; 1% slope)
150 Hand Raise Push-ups
Immediately after the push-ups, 1 min. each to complete:
Shoulder Press
Push Press
Jerk 24:22 75-85-(95)100=260
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Old 07-29-2011, 02:23 PM   #298
Norm Swann
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Re: The Barn

Warm-up

Game #1 WOD minus swim:
Run 1500m
50 C2B Pull-ups
100 HR Push-ups
200 Squats
Run 1500m 52:00

July Muscle-ups= 11
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Old 07-30-2011, 09:08 AM   #299
Norm Swann
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Re: The Barn

1 different climbing route on the minute, every minute for 20 minutes.
IC=Blue

This was fun-thanks for the idea Tim.

3 rounds of 10 dips
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Old 08-01-2011, 10:23 AM   #300
Norm Swann
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Re: The Barn

Warmup#3: 2 rounds of:
1st= 20 Air Squats, 2nd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows
1st=5 Wall Climbs, 2nd=10 Toes to Bar
1st=5 front squat, 55 lb., 2nd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 5 push press, 75lb., 5 split jerk, 85lb.,No 2nd round.
1st= 5 Deadlift, 115 lb., 2nd= 5 bench Press, 115 lb.,
1st= 5 cleans, 65lbs., 2nd= 5 Thruster, 65lb.

Skill: 3 rounds of Precision Jumps, 5 reps

WOD Deadlift: 1-1-1-1-1-1-1 195-205-215-225-235-245-255PR
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