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

[Rob]

12 JULY 2009

complete rest. Icing shoulder and looking for CrossFit Games updates. So jealous I am not there!

[Rob]

13 JULY 2009

AM
warm up 400 run with running drills high knees/boots to glutes/side to side/side to side rotations
general ROM
no extra pushing work yet s shoulder is F@#ked

session

35m walking lunge
6 rope climbs
200m run
35m walking lunge
5 rope climbs
200m run
35m walking lunge
4 rope climbs
200m run
35m walking lunge
3 rope climbs
200m run
35m walking lunge
2 rope climbs
200m run
35m walking lunge
1 rope climb
200m run

37min 00
This session destroyed me and I honestly thought I would not finish due to bleeding hands/sore shoulder and softness. Got through though.

PM
general warm up ROM
10 OHS, 10, pullups, 10 ring dips, 10 deadlift, 10 sit ups, 5 handstand push ups hands raised
3 ohs, 3 snatch press, 3 snatch jerk, 3 snatch balance @ 20kg
3 ohs, 3 snatch press, 3 snatch jerk, 3 snatch balance @ 30kg
3 ohs, 3 snatch press, 3 snatch jerk, 3 snatch balance @ 40kg
3 ohs, 3 snatch press, 3 snatch jerk, 3 snatch balance @ 40kg
3 ohs, 3 snatch press, 3 snatch jerk, 3 snatch balance @ 40kg

[Rob]

14 JULY 2009

AM
general warm up 400 run butt kicks, high knees, side to side, side to side cross over
general rom
10 ohs, 10 ring dips, 10 pullups, 10 deadlift, 10 sit ups, 4 handstand pushups with hands raised
specific muscle up transitions (failed on all except 1)!

Session Nasty girls
7 muscle ups
50 squats
10 hang power cleans at 60kg
time= 10min 48

worst performance ever. No ring dips or muscle ups for a while now as shoulder is gone!

[Rob]

15 JULY 2009

yesterday i decided that I have been training to hard well not to hard but not more not very smart. I am dropping back on my training to focus on my intensity of each workout. No more strength stuff or olympic stuff as extra. Poor performances and injuries have meant that I was starting to over train AGAIN. Back to the bst and that is the CrossFit principles. I will now just do the WODS! LIKE I TELL EVERYONE ELSE. The last 4 weeks of increased traiing has finally taken it's toll.

general warm up
400m run with high knees/butt kicks/side to side/side to side rotations
general rom
10 ohs, 10 pull ups, 10 deadlift
leg swing throughs a-p/p-a then l-r/r-l
drills high knees/fast feet 20m surge x's 2
butt kicks/fast feet 20m surge x's 2

5km run (freezing conditions)

time 21min 15

[Rob]

16 JULY 2009

rest (much needed)

[Rob]

17 JULY 2009

400m run with butt kicks, high knees, side to side, side to side cross over
general rom
10 ohs, 10 pull ups, free standing handstands
Specific 10 wall balls 10 pull ups
5 wall ball 5 pull ups

session
50, 35, 20 wall ball/pull up

time 14min 57

made every rep count!

[Rob]

18 JULY 2009

400m run with butt kicks, high knees, side to side, side to side rotations
general rom
burgener warm up with broom and bar

hang power snatch 5 at 20kg
hang power snatch 3 @ 30kg
hang power snatch 1 @ 40kg

7 x's 1 rep hang power snatch

50, 55, 60, 70(f), 60, 62.5 (f), 62.5

[Rob]

19 JULY 2009

late warm up but same as usual
400 run high knees, butt kicks, side to side, side to side rotation
general rom
few push ups rug up and stay warm

as many rounds as possible in 10mins of
7 sumo deadlift high pulls 40kg
7 push ups
7 sit ups

18 rounds + 1 sumo deadlift

felt good didn't need to rest all sets unbroken.

second wod team wod run carrying equipment with Kez Kiara and Simon. Then rounds of running burpees thrusters. Team Norwest 194 thrusters and burpees

[Rob]

20 JULY 2009

AM warm up and mobility work.

PM REST

[Rob]

21 JULY 2009

warm up 400m run with butt kicks, side to side, high knees, side to side rotations
general warm up
10 over head squats, 10 pull ups, 10 push ups, handstands

session

10 rounds for time

3 weighted pul ups 20kg
5 strict pull ups
7 kipping (chest to bar)

Time 14min 22