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

[Rob]

04 Feb 2010

10 by 100m sprints average 12-13 sec 90 sec recoveries

[Rob]

05 Feb 2010

16km run at 85-90%

1hr 19min 03sec

[Rob]

06 Feb 2010

back squat 2sec pause at bottom

5-100
3-120
3-130
3-140

single arm split snatch

3-40
3-45
2-47.5
2-50
1-52.5
1-55f

split jerk single arm

3-40
2-45
1-47.5
1-50
1-52.5

rest

5 rounds
2ring rows 2 push ups

3.18

[Rob]

07 feb 2010

WOD 1

100 power clean burpees @20kg

7.34

WOD 2

5km run
100burpees
100 squats
3 ramp runs

36.09

WOD 3
5 rounds
10 deadlift 120kg
10 wall ball 9kg

5.19

[Rob]

The "Bear"
5 Rounds, 7 sets of the following sequence: 3 reps of each exercise with out putting down the bar each set
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
max load achieved

Broom stick

[Rob]

09 Feb 2010

15min time trial cover as much distance as possible. Ran the 5km track to guide distance. Completed the circuit minus the last loop of Hoyle ave. Will do exact map my run at some stage but I'm calling it 4km. Was on fire!

4km in 15min

[Rob]

10 FEB 2010

5 rounds for time of

10 power cleans of 20kgs
20 massive box jumps/

8min 40

[Rob]

10 Feb 2010

1:1 run ie mnute on minute off out then after 3 rounds run back attempting to cover dame distance. Very tough!

Achieved

[Rob]

11 Feb 2010

10min skip
90 sec hollow Rock superman combo

3 rounds
3 rope climb
6 push ups
9 squat bounds
100m run

4min 54

[Rob]

12 Feb 2010

squat
10-120
8-130
6-160

press
5-broom
5-broom
3-20
3-20

deadlift
3-160
3-180
2-200
1-220
1-230

30 muscle up sub
6:33