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

[Rob]

22 JULY 2009

warm up 400m run with leg drills, high knee, heel kicks, side to side, side to side rotations
general rom
10 ohs, static hands stand holds
specific warm up
10 kb swings @ 12kg
handstand holds
10 kb swings @ 16kg
handstand holds + 5 slow pushups
10 kb swings @ 24kg
3 handstand push ups

session 3 rounds for time
400m run
21 swings @ 24kg
12 handstand push ups

time 15min 23

[Rob]

23 JULY 2009

REALITY HITS HARD! Slipped on 1st work set of 90kg front squat. Blew out shoulder. Complete rest for right shoulder now. Will only complete WODS with left hand and substitute exercises. WHAT AN IDIOT!

5 sets of 5 front squat 80kg

[Rob]

24 JULY 2009

warm up 400m run butt kicks, high knees, side to side, side to side rotations
general warm up

due to shoulder injury warm and session only involved left arm.

5kg single arm dumbell thrusters, hpc, sumodeadlift high pull 5 reps
10kg single arm dumbell thrusters, hpc, sumodeadlift high pull 5 reps
20kg single arm dumbell thrusters, hpc, sumodeadlift high pull 5 reps

session as many rounds as possible in 20mins of
10 thrusters
10 hang power cleans
10 sumodeadlift high pull

all done with one single 20kg dumbell.

rounds 12 + 5 thrusters

[Rob]

25 JULY 2009

rest day

[Rob]

26 JULY 2009

warm up 400m run with butt kicks, high knees, side to side, side to side rotations
general rom
10 ohs
10 12kg swings
10 16kg swings
10 24kg swings
10 32kg swings
running drills high skips, high skip strides, fast feeet

session as many swings and as many metres in 20mins
400m run
max swings
198 swings 32kg
2800m run

[Rob]

27 JULY 2009

warm up 400 run with high knees, butt kicks, side to side, side to side rotation
general rom
specific warm up 3 rounds
1st- 12kg pushpress left arm/swings/deadlift 20kg left and right arm
2nd- 16kg pushpress left arm/swings/deadlift 60kg left and right arm
3rd- 24kg pushpress left arm/swings/deadlift 60kg left and right arm

session
2 rounds
left arm push press 24kg
deadlift 60kg left arm 60kg
800m run
left arm push press 24kg
deadlift 60kg right arm 60kg
800m run

time 15min 30

injured right arm still

[Rob]

28 JULY 2009

warm up 400m run with leg drills butt kicks, high knees, side to side and side to aide rotations
general rom
specific warm up
3 rounds of
15 squats
5 one arm push ups left
5 barbell thrusters 20kg left arm

6 sets of 3 single arm pull ups (with bands-left arm)

session 3 rounds for time
40 squats
10 left arm push ups
10 left arm thrusters
2 sand bag run

times 13min 17?

[Rob]

29 JULY 2009

rest

[Rob]

30 JULY 2009

warm up 400 run with leg drills high knees, butt kicks, side to side, side to side rotaions
general rom (modified because my arm is F#@ked)
specific warm up
10 12kg swings
8 16kg swings
6 24kg swings
4 32kg swings

None of these hurt at all so was good to go

Modified EVE (no pull ups)

5 rounds for time:
800m run
30 kettlebell swings @32kg

Time 19min 52

[Rob]

31 JULY 2009

warm up 400m run with butt kicks, high knees, side to side, side to side rotation
general rom

strength WOD
single arm barbell push press
5 reps
5kg, 10kg, 15kg, 20kg (all with dumbell)

5sets of 3 reps left arm barbell push press
3 @ 40kg
3 @ 40kg
3@45kg
2@47.5kg (fail one rep)
3 47.5kg

finisher to strength WOD 20 reps of 100kg back squat- no pauses

Normal metcon wod
modified B-1
3 rounds for time
400 m run
21 kettlebell swings (32kg)
15 GHD situps (on tires)
9 left arm single arm pushups

time 9min 16