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

[Rob]

23 Feb 2010

deadlift
5-120
5-150
3-180
1-210
1-240

split jerk
3-40
3-40
1-50
1-55
1-60
1-60

holding breath WOD

4.20

[Rob]

24 Feb 2010

5 rounds

5 tire flips with jump through
10 ghd sit ups
15 burpee wall balls

splits
round 1-1:50
round 2-1:49
round 3-1:50
round 4-1:41
round 5-1:46

total 8:56

[Rob]

25 Feb 2010

Did the RAW one while away in Newie!

9min for distance around the 400m athetic track 2250m then finished t he 2.4 as hard as I had left

[Rob]

26 Feb 2010

5 rounds

200m farmers walk 24kg ramps
7 squat at bodyweight
10 pull ups
13 box jumps 3 tires

17.54

[Rob]

27 Feb 2010

100 tire flips with a jump through two foot take off two foot landing

last time 12.57 just after regionals last year. Now even after bad shoulder 11.02

[Tom]

27 Feb 2010

100 tire flips with a jump through two foot take off two foot landing

last time 12.57 just after regionals last year. Now even after bad shoulder 11.02

Raw power eh?

[Rob]

01 Mar 2010

snatch -broom 3*3

pc 3*3@50,3*4@45

jerk 3@45,2*3@45

fs 3@50,2@65,3*3@62.5,2@62.5

metcon this afternoon

[Rob]

01 Mar 2010

12 push press 40kg
20 box jumps

5mins flat

[Rob]

02 Mar 2010

1.6km by 3

1. Vest + mask - 5.42
2. Vest - 5.25
3. Clean skin - 4.35

[Rob]

03 Mar2010

clean 3r-3s@80

power snatch 3r-2s@45,3r-3s@40,2r@40

snatch balance 3r-7s broom

clean pull 3r@90, 3r-3s@100,3r@90,2r@90

back squat 3r@145,2r@155,3r-4s@145

rest 5mins

30:30 by 5 for kettlebell swings 24kg reps

88reps 16,17,18,18,18