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

[GUY]

Monday 5th December 2011

6.30pm

5km RUN
........then you have 10 minutes to find a 1RM rack to overhead.

RESULTS

Time = 28.29

Rack to Overhead = 60kg

Pretty happy with my time and lift..... this crossfit stuff must work

Haven't been doing much overhead work for about a month.

I ran alot further without stopping then I thought I could, and ALOT more of the hill.

BRING ON GOULBURN!!!

[GUY]

Wednesday 7th December 2011

6.30pm

A. Find a Deadlift 10RM
B. AMRAP 20 Minutes
5 Deadlifts at 50% 10rm
15 Push Ups (hand release)
25 Wall Balls (Due to rain we did Kettlebell Thuster)
C. Prowler - Relay in teams of 5 for distance in 3 mintes

RESULTS
A. 70kg
B. 7 rounds + 8 Reps @ 40kg DL, 12kg KB (Rx 16kg kb)
C. 50m both teams

Aimed for 10 rep minimum for both push ups and kb thrusters.
Was taking me 30 seconds to get out 10 kb thrusters.
And as ALWAYS focus was on FORM.... keeping the standards high. Need to work on body position for push ups...what should touch the ground and what shouldn't.

Light lifting today, left shoulder a bit tender from work.
Have to work on Thoracic MOBILITY and scapular control.

[GUY]

Thursday 8th December 2011

5pm

5 Sets with a 3 minutes REST between sets

20 Back Squats @ Bodyweight
15 Pull Ups

RESULTS

1. 3:30 @ 50kg
2. 3:40 @ 50kg
3. 4:32 @ 50kg
4. 3:00 @ 40kg
5. 3:24 @ 40kg

Pull Ups performed with a blue band and UNBROKEN
Back Squats, I tried for 2 x sets of 10 reps......

[GUY]

Saturday 10th December 2011

8am

In Pairs perform 4 minute AMRAPS of -
4 min Ground to Overhead @ 50kg (Rx 60/40kg)
2 min REST
4 min Front Squat @ 50kg (same weight used for G2OH)
2 min REST
4 min Burpee Over Bar - LATERAL
2 min REST
4 min Pull Ups NO BAND
2 min REST
4 min Medicine Ball Squat Chest PASS to partner - 3 meters apart (9kg)

Only one person working at a time.

RESULTS

Team was Pete B and Guy

Ground to Overhead = 27 reps
Front Squat = 38 reps
Burpee Over Bar = 67 reps (10's)
Pull Ups = 75 reps (5's)
Medicine Ball Squat Chest PASS = 100 reps (50 without breaking)

Total Reps = 307 reps

WE decided at the beginning that our goal was to perform this WOD as close to Rx as possible, and that reps was secondary.
We smashed the Medicine Ball Squat Chest PASS.
I was very happy with my Pull Ups, managing to perform sets of 5 kipping pull ups.
Lucky Pete was there for the Front Squats

FINISHER

AMRAP with Partner As Above
4 Minutes to perform as many Sumo Deadlift High Pulls @ 50kg
.....then RUN 100 meters for every change

RESULTS

Reps = 44 reps (10, 10, 10, 7, 7)
+ run 400m

[GUY]

Tuesday 13th December 2011

6.30pm

HAND STAND PRACTICE
Managed to get into a handstand from the standing position for the first time. Hopefully this new found skill will save me time and energy.
Back to wall I could only manage to just get my hand of the ground, but I found it much easier performing chest to wall.
I suppose I should also start practicing forward roles

FINISHER

In PAIR 500m Row (2 x 500m)

RESULTS

My partner was Cronan and together we managed a TIME of 3:29 minutes, the forth fastest of the day. The fastest time was 3:12 minutes, recorded by Drew H and Joel.

[GUY]

Wednesday 14th December 2011

6.30pm

TABATA Squats
1 minutes REST
TABATA Burpee Pull Ups

1 minutes REST

TABATA Squats
1 minutes REST
TABATA Burpee Pull Ups

2 minutes REST

TABATA Squats
1 minutes REST
TABATA Burpee Pull Ups

The Burpee Pulls Ups are a SUB for Muscle Ups

Burpee Pull Ups = Burpee - Jump - Come a complete hang and then Kipping Pull Up. (chest to bar)
For probably the first 6 rounds of 20 seconds I was having to load the kipp by swinging back and forth. But by the end I was jumping and managing to get my body in the right position to set up the kipp.

RESULTS

The most squats I got out in 20sec was 15, and the most in 8 was 103 (my first round)
I managed to get out atleast 2 burpee pull ups per 20sec (the highest was 3 reps), and the most in 8 was 18 which was acheived in the last round.

Total Reps = 341

[GUY]

Thursday 5th January 2012

6pm @ Home.....

Using what I have at home I came up with this WOD

FOR TIME
Wearing a weight vest (6kg) Didn't know what to put in it, definitely wasn't going to be 30kg

50 Air Squats
50 Kettlebell Snatch @ 16kg (25 each arm)
50 Push Ups
10 Turkish Get Ups (5 each side) @ 12kg
40 Kettlebell Cleans @ 16kg

2 minutes REST between exercises

TIME = 27:55 minutes (- 8 minutes rest)

The TGUs took around 7 minutes to complete.....and they were really the only exercise that I REALLY notice the extra 6kg in the vest.
Probably could have cut the REST down to 1 minute as I ready to go by then.

Air Squats UNBROKEN
Kettlebell Snatch 15,10 (both sides)
Push Ups (15, 10, 10, 7, 8)
Turkish GetUps (5 each side) @ 12kg ......slow
Kettlebell Cleans @ 16kg UNBROKEN The handles on mine are much thinner and they hit harder

BOOM!!!!