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Old 01-12-2011, 09:08 AM   #131
Norm Swann
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Re: The Barn

Purchased a Groupon Coupon for Youngstown Crossfit-15 visits for $50. First visit was today.

We did Lunges, Inch Worm(Keep knees and elbows straight;inch across the floor), 25lb. overhead standing in place lunge, and Hollow Rocks (lie on back legs straight and elevated, arms straight and elevated; rock back and forth).

WOD: 5 rounds for time of:
250 meter rows
10 Burpees
13:21

Joe did a great job as instructor!
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Old 01-13-2011, 12:33 PM   #132
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Re: The Barn

BOSU 15 min. complete body workout

5 rounds for time of:
25: 1st set=floor sit-ups,2nd=wheel,3rd=bench,4th=floor,5th=wheel
5 Push Jerk, 75lb.
8:46
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Old 01-14-2011, 10:54 AM   #133
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Re: The Barn

5 rounds of 1 rep shoulder press:
75-80-85-90-95

20 routes on climbing wall for time: Blue and Dyno#2 IC.
38:44
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Old 01-15-2011, 10:50 AM   #134
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Re: The Barn

BOSU 15 min. complete body workout


"Elizabeth"
21-15-9 reps for time of:
Clean 65 pounds
Rock Ring dips
21:58
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Old 01-16-2011, 11:54 AM   #135
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Re: The Barn

BOSU 30 min. complete body workout

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
130-95-205
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Old 01-17-2011, 10:22 AM   #136
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Re: The Barn

BOSU 30 min. complete body workout

5 rounds of towel pull-ups, max. reps in 3 mins. w/3 min. rest inbetween rounds.25-25-21-22-23 Total of 116
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Old 01-18-2011, 09:39 AM   #137
Norm Swann
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Re: The Barn

Crossfit Youngstown

Warm-up: Jumps, 1 legged jumps, backward jumps, did a few exercises on the gym ring. Foot/feet to hands in a push-up position. practiced Sumo deadlift to chins? and thrusters.

WOD: 35/28/21/14/7 reps for time of:
Sumo deadlift to Chins
Thrusters
Both @ 55lbs.
Forgot to write down time. It was over 28 minutes.

Talked to Joe about Kipping pull-ups. Tried a few.

Started the 100 pull-ups in 100 day challange.
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Old 01-19-2011, 11:47 AM   #138
Norm Swann
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Re: The Barn

BOSU 30 min. complete body workout

5 rounds for time of:
Run 400 meters
20 Burpees
15 2 hand dumbell bent over row, 20 lb. each
30:48
Note: got an error message on treadmill on 4th round-unable to complete the run part of the workout.

2 pull-ups (100 pull-up challenge)

Last edited by Norm Swann : 01-19-2011 at 12:01 PM.
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Old 01-20-2011, 10:53 AM   #139
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Re: The Barn

Warmup #1: 3 rounds of:
140 Single Unders (1st round only), work on dbl unders next 2 rounds50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 1 set toes to wall, unassisted. 2 sets heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 30lb.
3 Forearm Rolls @ 15lb

Snatch 1-1-1-1-1-1-1 reps
65-70-70-75-80-90-95

2 pull-ups (100 pull-up challenge)
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Old 01-21-2011, 02:11 PM   #140
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Re: The Barn

BOSU 30 min. complete body workout

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
All One legged squats were assisted-one hand on 24" poly box
12:51

4 pull-ups (100 pull-up challenge) Note: yesterdays was entered incorrectly at 2, should have been 3.
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