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

[Rob]

04 Mar 2019

10min barefoot skip mixing it up
30:30 prone hold by 5
3mins superman/hollowrock flip when required no hands or feet touching the ground

CrossFit WOD due to shoulder nowhere near lifting 80kg for reps

AMRAP 15mins
10 push press 40kg
30 double unders
20 swings 24kg
1 200m run

8 rounds upto 12 swings

only failed one double under

[Rob]

05 Mar 2010

hang snatch-broom 3r-3s

clean and jerk 2+1 60, 1+2 60, 2+1 60, 1+2 60, 1+1 60

snatch pull 3r@60, 3r-3s 70, 3r@60, 2r@60

front squat 3r@80, 2r@90, 3s-3r@80, 3r@80

followed by

5 burpees on the min every min for ten mins completing max thrusters for the remainder of each minute

total thrusters 73

[Rob]

05 Mar 2010

2km 7:40

400*'s3 at 2km pace splits 1:20

No fouls 39sec rest

[Rob]

Queensland Sectional WODS

WOD 1
AMRAP 10mins 40kg
7 deadlift
7 hang clean
7 front squat
7 chest to over head

WOD 2
4min thruster
3min kb swings 32kg
2min muscle ups
1min burpees
as many reps (muscle up worth 2reps)

WOD 3
750 row
farms walk 100m
15 snatch
farmers walk
12 snatch
farmers walk
9 snatch
farmers walk

wod 1 10 rounds +7 front squats
wod 2 scaled to 40kg clean and jerk and chin ups 122 reps
wod 3 scaled to 40kg snatch 9.10

[Rob]

07 Mar 2010

reluctant PM session

tabata run for 2km legs very slow after this mornings smash session

2km in 8min 47 tabata format around athletic track by 5

[Rob]

07 Mar 2010

reluctant PM session

tabata run for 2km legs very slow after this mornings smash session

2km in 8min 47 tabata format around athletic track by 5

[Lawrence.McDonell]

that is a massive day of training....saw a video on Miko Salo... He trains like that...

[Rob]

08 Mar 2010

snatch broom stick 3-3

power clean 3-80, 2-85, 2-80

jerk 3-50, 2-55, 2-50

front squat 3-80, 2-90, 2-80, 3 by 3-80

RAW

Push ups up by 2 per min

rest

Superset pull ups and sit ups up by 1 per min

repeat everything

push ups 20+18
pull ups/sit ups 13+ 6 sit up
push ups 20+8
pull ups/sit ups 12+0 sit ups

[Rob]

09 Mar 2010

right gastrocnemius/soleus was very tight in warm up so decided to rest. Will get some treatment and rest with some stretching and perform this wod with the afternoon crew!

[Rob]

09 Mar 2010

90% 1rm deadlift. Lift 2 reps on 90sec for 10 sets.

212.5kg no fails.

Followed by

5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5
double unders unbroken each set for time

10.16. Only failed one skip on 40 on the way back down