Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Alex]

Well i suppose i should join the band wagon.

25/07/2011

Crossfit WOD

clean and Jerk (1 + 2) = 75kg
15 muscle ups, 400m run, 30 burpees = 8.16
2k Row = 7.52

[Alex]

27/07/2011

Crossfit WOD - Barbara
20 pullups, 30 push ups, 40 sit ups, 50 squats.
Time: 47:29.

Will do better next time.

[Alex]

1/08/2011

2rm Deadlift - 100kg

WOD - 9 power hang cleans 50kg, 12 box jumps, 15 kettle bell swings 32kg = 8.17min

[Alex]

2/08/2011

3k run = 14.15
First long run i have done in a while.

Hero WOD - JT = 21.16*

400m sprints = 1.29, 1.26, 1.21

[Alex]

3/08/2011

Towel Pull ups 2 rep max = 20kg

WOD: 1 rope climb, 3 deadlifts 120kg, 5 chest to bar pull ups = 4.9 rounds.

Deadlift technique work 10 reps at 120kg

[Alex]

07/08/2011

Never Quit Team Comp. 2 WODS.

Abs are still sore from the GHD sit ups

11/08/2011

Front Squats - 60/70/77.5kg

WOD: 4 rounds of 7 calories row, 6 burpees and 5 pull ups = 1 set.

4sets - 25.13

[Alex]

29/08/2011

Squat 6 reps at 85% - 95kg

Squat Clean - 75kg

30 pullups, 15 thrusters 40kg, 15min cut off - round 3 with 10 pullups

[Rob]

Just wondering if you can make your training log for you and individual. Just avoid a direct copy and paste

[Alex]

Oh k time to get back into things.


2/04/2012

WOD - 5k run 25:36 min
followed by 3k run + gas mask - 20:40min

3/04/2012

Wod - 22:50 somthing

followed by AMRAP 10min, 10 inclined ring ups and 10 push ups on plates with 10kg vest....... 6 rounds.

[Alex]

4/4/2012

Part 1.
WOD - Dianne at 80kg + finish, on the min every min 100m sprint 10 burpees for 5 min.


Part 2.

3 rounds 400m sprint with 10kg vest. 3min rest then 2 then 1 between sets.
Had to try and catch Adam with 14kg vest who also had 5 - 7 seconds head start got him 2 out of 3 times.

Tabata push ups with vest - 56

Sequential push ups whilst partner held prone position 5,4,3,2,1,2,3,4,5.