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

[Rob]

22 JUNE 2009

AM
warm up
400m run with running drills high knee/butt kicks/side steps
general ROM
10 OHS, 5 pullups. 10 ring dips, 10 deadlift (stiff leg), 10 sit ups, 4 handstand push ups (hands raised)
Few more sit ups a few kettle bell swings

Modified Michael

3 rounds for time
800m run
50 kettle bell swings (24kg)
50 sit ups

time- 16min 30

PM
strength work
warm up 10 air squats upper body rom,10 air squats lower body rom,10 air squats lower body ballistic stretch,10 air squats upper body balistic stretch
squats 10 at 60kg
squats 10 at 100kg
squats 5 at 140kg
squats 5 at 150kg
squats 5 at 160kg

[Rob]

23 JUNE 2009

REST

[Rob]

24 JUNE 2009

warm up
light jog, leg drills, 10 OHS, 10 chin ups, 10 ring dips, 10 range of motion deadlifts, 10 sit ups, 3 hand stand push ups

CrossFit Total

squat 170kg
strict press 82.5kg
deadlift 250kg

CrossFit Total = 502.5kg

[Rob]

25 JUNE 2009

warm up 2 laps with high knees, bum kicks, side to side, side twists
general ROM
few fast feet, few leg swings

5km

21min 34

terrible time 2min 30 slower that last time legs flt like lead!!!

[Rob]

26 JUNE 2009

AM

warm up 400m run, general ROM, 10 OHS, 10, ring dips, 5 pullups, 10 deadlifs , 10 sit ups, 5 handstand pushps.

No session- had to work.

PM

warm up 100 skip revolutions, 50 double unders, general range of motion, 10 pull ups, 10 push ups, 5, sit ups, 10 squats. good to go

"Barbara" all pull ups chest to bar

2min 28, 2min 36, 3min 34, 4min 21, 4min 17

total time include the 3min rest between rounds 29min 18

[Rob]

27 JUNE 2009

complete REST!

[Rob]

28 JUNE 2009

warm up
400m run, high knees, butt kicks, side stepping, crossovers
general rom
10 OHS, 10 pullups (strict), 10 ring dips, 10 deadlift, 10 sit ups, 6 handstand pushups

specific warm up
10 thrusters 20kg
3 thrusters 40kg
3 thrusters 40kg
1 thursuter 60kg
1 thrusters 70kg

Session

7x's 1 rep thrusters

70, 80, 85, 90, 95, 97.5 fail, 97.5kg max lift 97.5kg

[Rob]

29 JUNE 2009

AM
warm up
400m row
general ROM
10 OHS, 10 ring dips, 10, deadlifts, 10 sit ups, 5 handstand pushups
few muscle up transitions

30 Muscle ups for time

TIME 13min 41

This is 10mins slower than my last time. Have no idea what happened. Wanted to do it weighted and perhaps in a gas mask but struggled hard today. Very disapponited and pissed off. 9 attempts at the last muscle ups. CRAP

PM
10 squats- upper body range of motion
10 squats- lower body range of motion
10 squats- back range of motion
10 squats @20kg
5 squats @60kg
3 squats @100kg
3 squats @ 140kg
5 squats @ 160kg
5 squats @ 162.5kg
3 squats @ 165kg

[Rob]

30 JUNE 2009

warm up
general ROM
3 tyre deadlifts, 5 pushups x's 3
5 pullups, 5 wall ball x's 3

5 rounds for time:
Team with ADRIAN

10 tyre flips each (flip the tyre to your partner and do 1 burpee whilst they flip)
21 wall ball
15 pull ups
400m run

36.34

[Rob]

1st JULY 2009

AM

warm up
general ROM
10 OHS, 10 Ring dips, 10 deadlifts, 10 sit ups, 5 handstand pushups (hands raised)

10 OHS 20kg, 5 OHS 40kg, 5 OHS 50kg

Session 5 x's 5 Over Head Squat

50, 50, 50, 60, 60

Pretty ordinary but hands were killing and could not grip bar due to no skin left from pull ups yesterday- PAIN

PM
Burgener Warm up broom stick and 20kg bar
3 front squat 3 push jerk 20kg
3 front squat 3 push jerk 40kg
3 front squat 3 push jerk 60kg x's 2
3 front squat 3 push jerk 70kg x's 2
3 front squat 3 push jerk 72.5kg