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Old 09-16-2010, 06:23 PM   #71
Norm Swann
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Re: The Barn

Yesterday; rest day; visited family in WV

Today; 1930 75 degrees

Horizontal Crackboard and Chimney
1 lap on Crackboard; 8' one way, 16' total with feet on top of board
1 Chimney to top-didn't complete any-wore wrong shorts
3 sets; last set with toes jammed in crack-several falls

WOD from yesterday, 5 rounds for time;
1/4 mile run
15 plank jumps, 18" plank
20 wall ball, 15 lb. ball
27:16
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Old 09-18-2010, 06:32 PM   #72
Norm Swann
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Re: The Barn

1930 75 degrees

5 sets of each of the following climbs:
Dynos 4C (Complete) 1IC (Incomplete)
Blue 5 IC
Yellow 3C 2IC
Misc. 5C
Red, Red/Blk 4C 1IC
Total of 25 attempts

8 Burpees
12 Wrist pronators
5 assisted handstand pushups
4 dips
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Old 09-19-2010, 08:53 AM   #73
Norm Swann
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Re: The Barn

1000 70 degrees

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode-7 double unders in row(I've done 12).
50 Situps, 2nd=25 wheel, 3rd=20 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
5 Handstand push-ups (assisted)did not do because of WOD
8 Burpees
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ 15lb.
3 sets

WOD, modified. 5 rounds of:
Deadlift, 3 reps.
Max rep assisted Handstand pushups
110-10,110-10,110-7, 110-7, 110-7.
Total 550 lbs. and 41 assisted handstand pushups

Last edited by Norm Swann; 09-19-2010 at 08:54 AM.. Reason: addition
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Old 09-22-2010, 03:58 PM   #74
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Re: The Barn

9/20 & 9/21

Climbed at "The Other Place", Meadow, NRG w/ Rick and Kerry. New area for us-excellent climbing.

9/22 rest day
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Old 09-22-2010, 04:17 PM   #75
Daniel Pope
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Re: The Barn

Looking great Norm. What drove me to read your log was the place you train, "the barn" I built a similar shed with my father very similar to yours and its great! Everything I need and what I don't have I build or try and buy cheap.

Keep up the good work, I'll be following your log!
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Old 09-23-2010, 08:07 PM   #76
Norm Swann
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Re: The Barn

Dan, Thanks for the positive comments.

1500 80 degrees
Yesterdays WOD modified, for time;
25 walking lunge
20 pullups
50 box jumps, 18"
20 double unders
25 rock ring dips, 15 dips plus 10 dip jumps
20 knees to elbows
30 kettlebell swings, 20lb.
30 situps
20 hang squat cleans, 40 lb. barbell
25 back extensions
30 wall ball, 15 lb.
Subsitute; 3 rope climb ascents for 45 towel pullups(1 pullup for every feet of rope climb; 15' standard rope x 3 = 45)
41:49

Later; bike 11.7 miles
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Old 09-24-2010, 06:27 PM   #77
Norm Swann
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Re: The Barn

1930 80 degrees

Warmup:
140 Single Unders,2nd=140 Alt.Footsteps, 3rd=1min.Jump-Jump-Jump-Explode-10 double unders in row, then 6.
50 Situps, 2nd=25 wheel, 3rd=25 bench
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
12 Wrist Pronators @ 5lb
5 Handstand push-ups (assisted)
8 Burpees
12 Rev Wrist Curls @ 10
3 Forearm Rolls @ 15lb.
3 sets

Yesterdays WOD;
Shoulder Press 3-3-3-3-3-3-3
40-50-60-65-70-75(2)70(1)-70
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Old 09-25-2010, 02:12 PM   #78
Norm Swann
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Re: The Barn

1000 62 degrees

Bike 14.5 miles on Greenway
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Old 09-26-2010, 01:56 PM   #79
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Re: The Barn

1500 70 degrees

Climbing Wall:
4 routes-Vertical Wall
12 routes-Overhanging Wall
3 routes-Overhang
1 route-Arete
Total of 20 routes
2 sets IC=Blue
Finally got Blue/Yellow
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Old 09-26-2010, 02:04 PM   #80
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Re: The Barn

Pics of Poly Box, Paarallette, and Rock rings. I made the poly box and the Parallette.
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