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

[Rob]

24 Apr 2010

Am paintball

pm Olympic lifting

snatch
80%-3@30
85%-2@35
90%-1@40 by 3s
2r @ 40 by 2s coz I felt good

clean and jerk (squat)
80%-2@82.5
85%-2@87.5
90%-1@92.5
95%-1@97.5
100%1@100 by 2s

snatch pull
80%-3@100
85%-3@107.5
90%-2@115
95%-2@122.5
100%-2@130
90%-2@115 by 3s

metcon
5 rounds for time (increase hang power clean by 10kg a round)

5 hang power clean (start @40 finish @80)
8 ring dips
10 pull ups (done chest to bar)

time 8min 31

[Rob]

25 April 2010

Fran 2.44

[Rob]

26 Apr 2010

Olympic lifting

snatch
80%-3@30
85%-2@35
90%-1@40
90%-3@40

clean and jerk
80%-2@82.5
85%-2@87.5
90%-1@92.5
85%-2@87.5

wod 1
AMRAP 30min Cindy but
Jackie first then 10 rounds of 3snatches 60kg and 15 wall ball

11 rounds Cindy and 5 squats

wod 2
swelen

3 rounds
100m swim
21 swings
12 burpees
time 11min flat

Wod 3

amrap 20 mins
20 sdlhp
25m swim
20 push press
25m swim
4 rounds 20 sdlhp and 25m swim

[Rob]

27 Apr 2010

did Fran at 43kg on ANZAC day 2.44

today it was programmed. I should have rested but did it again. 2.54

12 sec slower, should have listened to the body

[Rob]

28th Apr 2010

Olympic lifting

snatch pull
80%-3@55
85%-2@57.5
90%-1@62.5
85%-2@57.5
80%-3@55 by 4s
80%-2@55 by 2s

power clean and jerk
80%-2@80
85%-2@85
90%-1@90
95%-1@95
85%-2@85 by 2
80%-2@80 by 2

snatch pull
80%-3@100
90%-2@115
100%-1@130
85%-2@115

metcon

10,9,8,7.........2,1
left leg pistols
right leg pistols
chest to bar pull ups

7.25

[Rob]

1 may 2010

calf still fucked. Took it easy

snatch
80%-2@25
85%-2@30
90%-1@35
95%-1@40
100%-1@45
2@45 by 3s

clean and jerk
80%-2@80
85%2@90
90%-2@95
95%-1@100
100%-1@105
90%-1@95
80%-2@80

Angie
100 pullups
100 push ups
100 sit ups
100squats

10.54

[adrian]

Your taking it easy is way, way different to my taking it easy.

[Rob]

1 May 2010

pool sessions

wod 1

16kg kettlebell by 2 underwater carry for 100m
2min 44

wod 2

4 rounds
25m swim
10 deep end pool muscle ups
25m swim
10 swings under water

8min 50

wod 3

on 90secs underwater swim for distance then finish of the remainder of the 50m freestyle

wod 4

tabata swim
200m

[Rob]

2 May 2010

3 rounds for time
10 ring dips
15 pull ups
20 sit ups

3min 34

100 KB snatches 24kg
3min 27

3 rounds
20 push ups
50m swim
10 pool muscle ups
50m swim

time

[Rob]

4 May 2010

done in astro boy boot

10 push press 45kg
20 kb swings 32kg
10 ring dips

4.36