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

[Rob]

30 Mar 2010

10km run broken down into percentages

5km at 85% aim 24min actual 24min 30
5km at 90% aim 23min actual 25min 19

was shot at half way. Hurting badly calves tight, pins and needles rain was pissing down just a shit day

10km total 49min 49

[Rob]

31 Mar 2010

hang snatch broom 4r by 4s

clean and jerk
80%-80kg 1r
90%-90kg 1r
100%-100kg 1r(f)
100%-95kg 1r
clean only 100%-120kg 1r
clean and jerk again
85%-85kg 1r
85%-85kg 1r

snatch pull
80%-95kg 3r
90%-107.5kg 2r
100%-115kg 1r
85%-105kg 2r
80%-95kg 3r
80%-95kg 2r by 2s

rest 4mins
RAW work out

5 rounds with 2 min break between rounds. Total time taken including rest recorded

10 ghd
15 burpee
20 wall ball

total time 15.42


Intervals as follows

1.33 (rest till 3.33)
5.05 (rest till 7.05)
8.37 (rest till 10.37)
12.09 (rest till 14.09)
15.42 (finish)

Slowest was 1.33 quickest was 1.32.

[Rob]

01 Apr 2010

1 set of 5 reps 85kg(85%) clean and jerk
2 sets of 2 reps 107.5kg(90%) front squat
30:20 by 8 double unders 349

[Tom]

01 Apr 2010

1 set of 5 reps 85kg(85%) clean and jerk
2 sets of 2 reps 107.5kg(90%) front squat
30:20 by 8 double unders 349

How do the jerks feel with the weight overhead?

[Rob]

02 Apr 2010

power clean
80%-2r 90kg
90%-1r by 2s 100kg
85%-2r 95kg

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

snatch balance
4r by 9s broom

clean pull
80%-3r 110
90%-2r 130kg
100%-1r 140kg
85%-2r 125kg
80%-3r by 3s 125kg

[Rob]

02 Apr 2010

second session for the day

21-15-9

Tyre flips
200 run
burpees
200 run

10.11

[Rob]

02 Apr 2010

6 by 400 on Athletics track not deviating by mire than 3 secs throughout session

1.1min 20
2.1min 19
3.1min 19
4.1min 20
5.1min 19
6.1min 19


Wow legs ar. Well and truely cactus now!!! Really looking forward to a sleep after Seattle Sound last night with the fellas and 3 sessions today.

This session was tough on damp grass at Rouse Hill by myself but it wasn't meant to be a flat out session anyway. Was good to estimate my times and all runs were within 1sec of the first. Fastest I think was 1min 19.24 and slowest was 1min 20.35. So pretty much literally within 1sec. Should be a good night sleep tonight!!

[Rob]

04 Apr 2010

WOD 1

5 rounds for time
20 squats
10 burpees
5 burpees
400m run

males 15kg weight vest/ females 8kg weight vest

rob -13.20


WOD 2

4 rounds with 2min break - work time only totalled
30m tyre flip (200kg/90kg)
5 snatch (50kg/30kg)
30m burpee broad jump
Rob 5.20

WOD 3

21,15,9
thruster 45kg/35kg
kettlebell swing 32kg/24kg
400m row
Rob 8.32

WOD 3

deadlift starting at 130kg increase weight by 5kg every 30sec until weight can not be lifted

Rob 255 (ran out of weight)

[Rob]

05 April 2010

Olympic lifting session

snatch 4s by 4r broom. Heaps better in shoulder!

Power clean
80%-3r 95kg
85%-2r by 3s 102.5kg
80%-3r by 2s 95kg
75%-4r 90kg

jerk from rack
80%-3r 75kg
85%-2r 80kg
80%-3r 75kg

metcon
5 Total Rounds.
30sec on,20sec off: Move from one exercise to the other in this order.
Double Unders
GHD Sit ups
Push ups
Seated Box Jumps. Sit on med ball and jump to box
Kettle Bell Swings 24kg.

* half total double unders tallied

double unders 30,26,26,22,25
ghd sit ups 17,17,15,16,15
push ups 33,32,32,29,29
seat box jumps 14,12,11,12,14
swings 17,16,17,17,17

total (half for double under) 501

[Rob]

05 Apr 2010

6 by 3min effort
1min rest after effort 1,3,5
3min rest after effort 2,4

efforts
1.800
2.780
3.775
4.800
5.800
6.800

done on athletic track