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

[Rob]

16 Mar 2010

work to 1rm muscle snatch. 57.5kg

10min Cindy.

15 rounds + pull ups

legs were gassed from last nights rowing burpee sess

[Rob]

17 Mar 2010

Olympic lifts

cleans
80%-90kg 3r
90%-100kg 1r
85%-95kg 2r
80%-90kg 3r by 2s

power snatch
80%-50kg 3r
90%-60kf 1r
85%-55kg 2r
80%-50 kg 3r by 2d
80%-50kg 2r

snatch balance
broom 3r by 7s

clean high pull
80%-100kg 3r
90%-110kg 2r
95%-120kg 1r
90%-110kg 2r
80%-100kg 3r by 2s

[Rob]

17 Mar 2010

pm session

5 by 5 strict press
50,52.5,55,57.5,60(3)

tabata squat 170
tabata pull ups 75

[Rob]

19 Mar 2010

Olympic lifting

Hang snatch broom 4s 4r

Clean and jerk
80%-80kg 2+1
90%-85kg 1+1
85%-85kg 1+2
80%-80kg 1+1

snatch pull
80%-80kg 3
90%-95kg 2
95%-105kg 1
85%-95kg 2
80%-85kg 3
80%-85kg 2r 2s

rest 5mins fb metcon session

7 rounds
7 chest to over head
7 hang squat cleans
7 lunges
7 swings
7 burpee deadlift

kettlebells or dumbells stay in hands the whole time. Ie swings using 2 bells at once and burpees with NO jump but push up on bells! Didn't let go or break the whole session.

As rx'd 15.38

[Rob]

20 Mar 2010

RAW

performed on the fattest pull up bar ever!!! Could not even get close to wrapping a hand around it. Worked the grip heaps!!!

2 L ups
4 strict
6 kipping

On min for 10min

6/10 failed 4! Penalty 40 pushups/ 10 per round performed at completion 40 pushups in 38 seconds

[Rob]

21 Mar 2010

45km sand ultramarathon

5hours 23min

[Rob]

22 Mar 2010

Rob Olympic lifting

snatch 4r by 4s broom

power clean
80%-85kg 3r
90%-95kg 1r
95%-102.5kg 1r
85%-90kg 2r
80%-85kg 3r by 4s
80%-85kg 2r

jerk
80%-70kg 3r
90%-80kg 1r
95%-85kg 1r
89%-70kg 3r

followed by recovery session

3 by 15 GHD sit up
3 by 15 supermans
3 by 15 kettlebell swings 16,20,24kg
2 by 8 bench press @ 60kg
1 by 15 bench press @ 60kg
3 by 4 strict pull ups

wod not timed and performed until a slight burn felt in target muscle. Work out from CrossFit Endurance.

[Rob]

23 Mar 2010

5 by 5 good morning 60,70,70,80,90

3 by 3 power snatch 50,55,60

metcon 3 rounds for time

1x's bear (1 power clean, 1 front squat, 1 push press, 1 back squat)
21 pull ups

session @50kg

7min 03

[Rob]

24 Mar 2010

Olympic lifting and RAW

clean
80%-90kg 2r
90%-102.5kg 1r
95%-115kg 1r
85%-100kg 2r

power snatch
80%-55kg 3r
90%-62.5kg 1r
95%-67.5kg 1r
85%-60kg 2r
80%-55kg 3r by 2s
80%-55kg 2r by 2s

snatch balance
4r by 9 sets broom

clean pull
80%-100kg 3r
90%-120kg 2r
100%-135kg 1r
85%-120kg 2r
80%-112.5kg 3r by 3s

rest 10mins

RAW

weighted step ups (one foot on box whole time)
60,60,70,65,80

metcon modified
10ring push ups
1min prone hold
5 rounds

7min 48

[Tom]

Awesome work on the O-lifts lately robbie, 115kg clean is sick.