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

[Rob]

25 Mar 2010

100 kettlebell snatches @ 24kg
50 left arm 50 right arm

time 3.42

3 tyre jump overs. 6 up and backs (36jumps)

time 45sec

[Rob]

25 Mar 2010

rob
-2:28
-2:36
-2:34
-2:25
-2.20

[Rob]

25 Mar 2010

coz I can 100 snatches agaian

3:17

[Rob]

26 Mar 2010

Olympic lifting

hang snatch
4r-5s broom

clean and jerk
80%-80kg 2+1
90%-87.5kg 1+1
95%-92.5kg 1+1
85%-82.5kg 1+2
85%-82.5kf 1+1

snatch pull
80%-90kg 3r
90%-100kg 2r
100%-112.5kg 1r by 1s
85%-95kg 2r
80%-90kg 3r by 3s

[Rob]

27 Mar 2010

10min skip mixing it up

AMRepsAP

1min on 30sec rest 5 rounds
3 burpees
5 power cleans (70kg)

115 reps

[Rob]

27 Mar 2010

6 efforts 90:90 cover as much distance as possible each interval. Our 90sec back 90sec after your 90sec break. Done on athletics oval.

1.490
2.435
3.450
4.440
5.435
6.450

very tough. See how we go tomorrow

[Rob]

28 Mar 2010

1st this morning
1 tyre flip with jump through the centre, 1 round if Cindy (5 pull ups, 10push ups, 15 squats) then 2 flips and jumps,1 round Cindy up to 10 flips and jumps 1 round of Cindy. 200kg tyre wearing a 10kg vest for whole session.
16min 02 

2nd WOD 70kg clean and jerk AMRepsAp 3min.
22reps 

3rd 500m row
1min 22.4

[Rob]

29 Mar 2010

Olympic lifting session

snatch
4r by 4s broom stick- feeling better still struggling over head squat thought!

Power Clean
80%-3r@90kg
90%-1r@110kg
100%-1r@120kg
85%-2r@100kg
95%-1r@115kg
85%-2r@100kg
90%-1r@110kg
85%-2r@100kg
80%-3r@90kg
80%-2r@90kg

new or at 120kg power clean was completely gasses for the jerks. Had to take it from the ground as in clean and jerk as the rack felt crap!

Jerk
80%-2r@80kg
90%-1r@90kg
85%-1r@90kg could not do 95kg
80%-2r@80kg

metcon well not really just strength for a shite shoulder JT

JT 27:10
did hspu down to a 20kg plate, support ring dips and normal push ups! Hurt like crazy!

Fb 4 intervals tabata squat but rest at 1/2 squat for 10sec
total squat 88

[Tom]

Good work on the Power Clean PR mate. What's troubling you at the bottom of the OHS?

[Rob]

The easy option would be my shoulder. I can't hold a bar with wide grip overhead. In my ohs I guess I counter leaver a fair bit due to hip flexibility and I am unable to keep my torso upright. This is shitting me as today I could almost hspu again but even a broom smashes my ohs