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

[Rob]

10 Mar 2010

am Olympic lifts

cleans 80% 2r-80, 2r-85,2r-80

power snatch 42.5-2r, 45-2r by 3 s, 42.5-2r, 40-3r

snatch balance 4r-7s broom

clean pull 90-3r, 100-2r, 95-2r, 100-2r, 95-2r, 90-3r by 2s

[Rob]

10 Mar 2010

pm Endurance

15min time trial c2 rower

4149

[Rob]

11 Mar 2010

7 reps 3 sets- strict press max lift 50

5 reps 3 set- push jerk max lift 60

3 reps 3 sets- split jerk max lift 80

[Rob]

12 Mar 2010

Olympic session

hang snatch broom 3r by 4s

clean and jerk
80%-80kg 2 cleans 1 jerk
85%-85kg 1 clean 2 jerks F
85%-85kg 2 cleans 1 jerk
80%-80kg 1 clean 2 jerks

snatch pull
80%-80kg 3r
90%-90kg 2r
85%-85kg 2r
80%-80kg 3r-3s
80%-80kg 2r-2s

RAW session

5 rounds
20 unbroken pull ups
10 sec break
30 sec burpees (for reps)
90 sec break
repeat for 5 rounds

total score including rest periods
11.42 and 60 burpees

[Tom]

Ay robbie dunno what happened with the phone tonight. cut out and I couldn't call you back.

Anyway good luck with the new boots, let me know how they feel! Try squats in them as well.

[Rob]

13 Mar 2010

5 by 5 back squat 85-90%

160
160
160
162.5
165

[Tom]

How'd the squats feel in the new shoes Rob? Notice anything different in your form?

[Rob]

Workouts performed with 30min break between WODs

work out 1
2km row
50 burpees
100 lateral hops over 20kg plates m-2 plates f-1 plate

rob - 10.54

work out 2
1 rep max FRONT SQUAT 2min between lifts 14min time limit

rob- 120

work out 3
AMRAP 10min- total reps
5 ground to shoulder 70/50
10 pull ups

rob - 153

[Rob]

15 Mar 2010

Olympic lifting

snatch broom 3r by 5 s

power clean 80%-85kg 3r, 90%-95kg 1r, 85%-90kg 1r, 85%-90kg 3r by 4s

felt pretty strong today so the %'s is what I should have done but the weight is what I lifted. You'll see I should have just done the correct %'s because for the jerks was I was wrecked!

Jerks 80%-80kg 2r, 90%-90kg 1r F, 85%-85kg 1r F, 80%-80kg 2r F

metcon session

3 rounds with 90sec recoveries flat out efforts

15 reps 1.25 x's body weight deadlift (112.5)
20 box jumps (2 big tyres)

1.15,1.16,1.11

[Rob]

15 Mar 2010

Endurance

1:3 by 3 then 2min max burpees 1:3 by 3

rob row 330,336,341-43burpees-311,339,334