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Old 05-23-2011, 09:10 AM   #241
Norm Swann
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Re: The Barn

Crossfit Youngstown

Warm-up: 500 cal. row, 50 KB swings 25 lb., 50 Incline push-ups 20" box

power cleans; i rep of 45-65-75-95

4 rounds for time of:
85 lb. power cleans, 7 reps (went light, was suppose to be 60% of max=99 lbs. Didn't want to reinjure hip.)
push-ups, 25 reps. 7:51
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Old 05-29-2011, 10:07 AM   #242
Norm Swann
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Re: The Barn

Worked on a home repair project for a client last week.
5 day rest may have done me good; the only thing still hurting is my left hand. Felt strong today.

20 routes on climbing wall: Blue and Dyno#2 IC. 35:03

HSPU:5-5-5
HSPU Challange: 85 + 15 today=100

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.
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Old 05-30-2011, 04:47 PM   #243
Norm Swann
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Re: The Barn

1st bike ride of season w/Sandy-19.4 miles, averaged 14.2 w/ 2 rests.
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Old 05-31-2011, 10:39 AM   #244
Norm Swann
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Re: The Barn

Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=25 dbl unders, 3rd=20 assisted one-legged squat:5lb. weight
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press, 115 lb., 2nd=5 front squat, 55 lb., 3rd=5 overhead squat, 55 lb.
1st=5 Shoulder press, 65lb., 2nd=5 push press, 75lb., 5 split jerk, 75lb.
1st= 5 Deadlift, 115 lb., 2nd=, 3rd 5 cleans, 65lbs. 3rd 5 Thruster, 65lb.


Modified, For time:
50 Ring Dips
10 Burpees
40 Pull-ups
20 Burpees
30 Ring Dips
30 Burpees
20 Pull-ups
40 Burpees
10 Ring Dips
50 Burpees
Total of: 90 Ring Dips, 60 Pull-ups, 150 burpees 70 mins.
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Old 06-03-2011, 08:32 AM   #245
Norm Swann
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Re: The Barn

Crossfit Youngstown

Warm-up exercises

2 sets 5 ring dips, 5 pull-ups

Snatch practice

AMRP ground to overhead @ 65lbs. in 7 minutes: 56
did all snatches except 5 Clean and jerks

10 dips

June dip challange: 20 total for today

Finished May HSPU challange on 5/29 with 100.
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Old 06-04-2011, 08:53 AM   #246
Norm Swann
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Re: The Barn

20 routes on climbing wall: Blue and Dyno#2 IC. 32:58

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.

3 sets up Bachar ladder.

Ran to wooden post on Durst Clagg and back: 17:53
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Old 06-05-2011, 01:55 PM   #247
Norm Swann
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Re: The Barn

Warmup#1: 3 rounds of:
1st=140 Single Unders, 30 DU next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups
12 Wrist Pronators @ 5lb
Subsituted 10 Dips for the 8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb.

For time:
20 Ring Rows
30 Burpees
65 lb snatch, 40 reps
50 Toes to rings
100 foot Walking lunge with 35lb plate held overhead
150 foot Sprint 28:30

June dip challange: 20 previuos + 30 for today=50
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Old 06-06-2011, 09:18 AM   #248
Norm Swann
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Re: The Barn

Crossfit Youngstown

Run 800 meters

Warm-up exercises including run exercises by Joey

AMRAP in 20 min. of:
15 push-ups
15 Wall Ball
15 Pull-ups
Max rep hang Clean thrusters @ 65lb.
Count number of rounds + number of thrusters for score=25

Great workout;hard

25 dips

June dip challange: 50 previous + 25 for today=75
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Old 06-07-2011, 11:57 AM   #249
Norm Swann
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Re: The Barn

2 rounds of: 20 routes on climbing wall: Blue and Dyno#2 IC. 1 hour 14 mins.

3 sets of 1 lap (up and back) on the crackboard including 2 half laps w/toes in crack.
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Old 06-08-2011, 06:24 AM   #250
JT Kalnay
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Re: The Barn

Hey Norm,

Sounds like you're getting a good mix of crossfitting and climbing workouts in these days. Have you noticed any difference in your climbing based on your crossfit fitness?

jt
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