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

[Brendan N]

10th Nov 2011

WOD:
A) 5km Row

Time = 21:35 mins

B) Heavy Squats (10 minute time limit) 2 reps of each @ 50, 60, 70, 80, 90, 100kg

C) Heavy Strict Push Press (10 minute time limit) 2 reps of each @ 50, 55, 57.5kg

Note - Attempted 60kg Push Press and failed, new goal to achieve!

[Brendan N]

11th Nov 2011

WOD: 3 Rounds
- AMRAP Handstand Pushups for 5 mins (Head touching ground every rep)
- AMRAP Kipping Pullups for 2 mins
- AMRAP Air Squats for 1 min
- Rest for 2 mins Between rounds

Total number of reps = 272

Finisher:
- AMRAP Wall Balls for 3 mins
- AMRAP Double Unders (Could only do one at a time)
- 200m Sprint

[Brendan N]

19th Nov 2011

WOD: (1 Round)
- Tabata Situps (20 secs work, 10 secs rest for 8 rounds)
- 2km Run
- Tabata Situps (20 secs work, 10 secs rest for 8 rounds)

Note - For every situp rep completed, minus 1 second off time

Result = 14:39 mins

Finisher: (Performed as a pair)
- 10 KB Swings @ 32kg
- 50m Firemans Carry @ 90kg (Carried Wicksy)
- 15 Pistol Squats each leg
- 50m Run Back
- 10 KB Swings @ 32kg
- 50m Wicksy Carried me
- 50 Air Squats
- 50m Run Back

Time = 5:38 mins

[Brendan N]

22th Nov 2011

WOD:
A) Heavy Front Squats @ 60, 80, 90, 95kg

B) 3 Rounds for time (20 min time cap)
- 400m Run
- 21 Front Squats @ 40kg
- 12 L Pullups

Time = 19:44 mins (Just made it)

[Brendan N]

25th Nov 2011

WOD:
A) Heavy Squat Snatch 5 sets x 5 reps @ 45kg

B) 3 Rounds for time
- 200m Run (4 x 50m)
- 10 Power Snatch's @ 40kg

Time = 5:46 mins

[Brendan N]

2nd Dec 2011

WOD: (30 min time cap)
25 KB Swings @ 24kg
200m Run
25 Inverted Ring Pullups (Arms straight, Toes touch roof)
200m Run
20 KB Swings @ 24kg
200m Run
20 Inverted Ring Pullups (Arms straight, Toes touch roof)
200m Run
15 KB Swings @ 24kg
200m Run
15 Inverted Ring Pullups (Arms straight, Toes touch roof)
200m Run
10 KB Swings @ 24kg
200m Run
10 Inverted Ring Pullups (Arms straight, Toes touch roof)

Time = 28:56 mins (had to kip on IRP, and support feet on straps)

[Brendan N]

3rd Dec 2011

GPP Open Gym

Workout:
Deadlifts 3 sets x 5 reps @ 100kg

Superset 3 sets
- Bench Press 15,12,10 reps @ 60kg (2 secs concentric, 2 secs eccentric)
- Supinated Pullups 10 reps @ Bodyweight with Black Band (2 secs concentric, 2 secs eccentric)

Superset 2 sets
- Bench Press AMRAP @ 50kg (Explosive to fatigue)
- Kipping Pullups 10 reps @ Bodyweight

Ball Situps 50 reps @ 4kg (Knees out, ball touches ground behind head and in front of toes)

Pulse Crunches 100 reps (Continuous, shoulders stay off the ground)

[Brendan N]

4th April 2012

WOD:

For time 21,15,9
Deadlifts @ 60kg
Handstand Pushups (Head touches ground, pause 1 sec at the bottom)

Time = 22:00 mins

Note - Deadlifts were too easy, should have went heavier. Struggled with handstand pushups and had too kip towards the end but didn't have to regress to the box.

Finisher:

For Metres Indoors
Prowler @ 90kg

Result = 24 m

Spewing about the result, my shoes starting falling apart and couldn't get traction!!!
Hope to do alot better next time...