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

[Rob]

2 JULY 2009

warm up
general ROM
10 OHS, 5 strict/5 butterfly kips pull ups, 10 ring dips, 10 deadlifts, 10 sit ups, 5 handstand push ups hands raised

specific-
butterfly pull ups 10, 5 dumbell split cleans 20kg
3 12kg weighted vest pull ups, 5 dumbell split cleans 20kg dumbells

SESSION

"ERIN"
5 rounds for time

15 dumbell split cleans (2 x's 20kg Dumbells)
21 pullups
* all pull ups chest to bar/ session completed in 12kg weighted vest

TIME- 15min 28

[Rob]

3 JULY 2009

AM
warm up
400m run, with 10m high knees, 10m butt kicks, 20m side steps both directions, 30m side twists both directions
general rom
10 ohs, 5 strict pull ups 5 L ups, 10 ring dips, 10 deadlifts 20kg, 10 sit ups, 5 handstand pushups hands raised

Session:
800m run
40 L ups
800m run
40 strict pull ups
800m run
40 kipping pull ups

whole session performed in weighted vest (12kg)

time 25min 11

PM
warm up 100 skips + 50 double unders
general ROM
burgener warm up stick and 20kg bar
3 high hang power snatch & 3 Over Head Squat- 20kg
3 high hang power snatch & 3 Over Head Squat- 40kg
3 high hang power snatch & 3 Over Head Squat- 50kg
3 high hang power snatch & 3 Over Head Squat- 55kg
3 high hang power snatch & 3 Over Head Squat- 55kg
3 high hang power snatch & 3 Over Head Squat- 55kg
3 high hang power snatch & 3 Over Head Squat- 55kg

[Rob]

4 JULY 2009

warm up 100 skips/50 double unders
general rom
10 ohs, 5 pull ups, 10 dips
10 x's 20kg thrusters
5x's 40kg thrusters
10 double unders
5 x's 60kg thrusters
10 double unders

Session
10 thrusters 60KGKG
50 double unders
8 thursters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

Time 5min 45

5 HSPUs with hands raised to finish.

[Rob]

5 JULY 2009

warm up
set up for games
move tyres, rowers, rubber, kettlebells, tables, medicine balls
Burgener warmup with broom and empty bar
3 hang power clean and 3 push press- 20kg
3 hang power clean and 3 push press- 40kg
3 hang power clean and 3 push press- 60kg
3 hang power clean and 3 push press- 70kg
3 hang power clean and 3 push press- 75kg (2 sets)
3 hang power clean and 3 push press- 77.5kg
3 hang power clean and 3 push press- 80kg

spectate at games

[Rob]

6 JULY 2009

warm up 400m run with high knees, butt kicks, side to side, side to side twists
general ROM
10 OHS, 10 pull ups, 10 ring dips, 10 deadlift, 10 sit ups, 3 handstand pushups (hands raised)
20kg push press 10 reps
40kf push press 5 reps
70kg push press 3 reps

Session
75% body weight Push press max reps
superset
max pull ups 12kg vest
18/19
16/14
16/14
16/14
16/12
Total 82 push press 73 pull ups

[Rob]

7 JULY 2009

AM
warm up 400m run with high knees, butt kicks, side to side, side twists
21 double unders
general rom
10 ohs, 10 pull ups, 10 ring dips, 10 deadlifts, 10 sit ups 4 handstand push ups hands raised

20kg thrusters 10 reps
double unders 10 reps
40kg thrusters 6 reps
double unders 6 reps
40kg thrusters gas mask 5 reps
double unders weighted vest 10 reps

session
5 rounds for time
21 thrusters @ 40kg
21 double unders
* done in gas mask and weighted vest
13min 40


PM
general rom
3 front squat/3 push jerk @20kg
3 front squat/3 push jerk @ 40kg
3 front squat/3 push jerk @ 60kg
3 front squat/3 push jerk @ 80kg
3 front squat/3 push jerk @70kg
3 front squat/3 push jerk @ 70kg
3 front squat/3 push jerk @75kg
3 front squat/3 push jerk @80kg

[Rob]

8 JULY 2009

rest

[Rob]

9 JULY 2009

AM
warmup 400 run with high knees/butt kicks/side to side/ side to side rotations
general rom
10 OHS, 10 pull ups, 10 ring dips, 10 deadlift, 10 sit ups, 3 handstand push ups
specific warm up
handstand push ups 2
pistols 3 each leg
pullups 5

session
MARY
5 HSPU
10 Pistols
15 pull ups (chest to bar)

10 rounds + 5 handstand pushups + 1 pistol

PM
general ROM
burgener warm up broom
burgener warm up bar
20kg hang power snatch 3 into over head squat 3
30kg hang power snatch 3 into over head squat 3
40kg hang power snatch 3 into over head squat 3
40kg hang power snatch 3 into over head squat 3
45kg hang power snatch 3 into over head squat 3
50kg hang power snatch 3 into over head squat 3
50kg hang power snatch 3 into over head squat 3

[Rob]

10 JULY 2009

AM
warm up 400 run with high knees/butt kicks/side to side/rotation side to side
general rom
10 ohs, 10 pullups, 10 ring dips, 10 deadlifts, 10 sit ups, 5 HSPU hands raised
specific warm up

10 reps @ 60kg
5 reps @ 100kg
3 reps @ 140kg
1 reps @ 160kg

Session Squat 7 sets of 1 rep

1 @ 170kg
1@ 175kg (f)
1 @ 175kg (f)
1 @175kg (f)
1 @ 172.5kg (f)
1 @ 172.5 kg (f)
1 @ 170 kg

Max lift 170kg

[Rob]

11 JULY 2009

warm up 400m run with high knees, butt kicks, side to side, side to side rotations
general ROM
10 ohs, 10 pull ups, 10 ring dips, 10 deadlift, 10 sit ups, 4 handstand push ups hand raised
specific warm up
20kg hpc 10 reps
40kg hpc 10 reps
60kg hpc 5 reps
5 ring dips
5 ring dips weighted vest 10kg

session as many rounds as possible in 20mins of 60kg HPC/12 ring dips/21 sit ups

7 rounds + 15 HPC/10 ring dips
all dips done in weighted vest 10kg

blew out shoulder last set of dips.