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

[Rob]

20 July 2010

Myself, dieter, and Dan W trained at CrossFit Marina this morning. Very helpful coach Steve who filmed our session the went through our movements. We interrupted their session they had programmed and they welcomed us in.

We decided to do Grace first.
30reps clean and jerk with 62kg (135lbs)

My time was 1min 46 timed by the nicest looking chick in the WHOLE of America. I think Dan and Dieter will back me up on

Second WOD after 10min rest
AMRAP in 7mins
7 deadlift at 145kg
20m run
14 pistols
21 double unders
20m run

Got out 2 double unders short of 5 rounds

4 rounds and 19 double unders

My hands are screwed from the games and I could nit even grab the bar for Grace with out blood dripping on the bar for the first rep let alone 30 reps and and then deadlift.

Looking forward to training maybe again today.

[Rob]

19 July 2010

Squat clean
 3@90
 3@85 by 2s

Power snatch
3@52.5 by 3s

Snatch Balance
3@52.5
3@45 by 2s

Snatch Pull
3@52.5
2@56
2@60
2@56

and

Huntington Beach

1.6km run (1mile)
63 swings 32kg (2pood)
36 chest to bar pull ups
3 squat clean and jerks 60kg

12.46

[Rob]

20 July 2010

Crossfit Marina

Grace 62kg (135lbs) 30 reps

1min 46

followed by

Crossfit marina

AMRAP 7mins

145kg deadlift 7 reps
20m run
14 pistols
21 double unders
20m run

4 rounds 40 reps (up to 19 double unders)

[Rob]

21 july 2010

Crossfit Long beach

Michael

3 rounds
800m run
50 ghd back ext
50 ghd sit ups

21.40

[Rob]

22 July 2010

Crossfit Invictus

3 snatch grip deadlifts
2 hang power snatch
1 overhead squat
In one min. Remaining sec = rest

On the min change 1min of double unders

3min rest

8 rounds
Score equals weight for snatch complex in pounds and double unders

1680

and
Clean and jerk
90 for 2r by 2s
85 for 2r by 3s

Hang squat snatch
52 for 3r
45 fir 3r by 3s

Snatch pull
52 for 3r
57 for 2r
60 for 2r by 3s

[Rob]

23 July 2010

Crossfit SoCal

30 squat cleans 42.5kg
30 toes to bar
30 box jump 24in
30 games push ups
30 dumbell jerk 35lb db's
30 double unders
30 thrusters 42.5kg
30 pull ups
30 burpees
30 OH walking lunge45lb

19min

[Rob]

24 July 2010

Crossfit Las Vegas

40,30,20,10

Kettlebell swing 24kg
Push press 42.5kg

9.36

followed by

Power snatch
52.5 by 3 
47.5 by 3r 3s

Power clean & power jerk
90 by 2r 2s
85kg by 2r 3s

Clean pull
100kg by 3r
105 by 2r
110 by 2r
105 by 2r

[Rob]

1st complete rest in about 3months

do as I say not as I do. Start training for sectionals tomorrow. Look out fuckers

[Rob]

5am

MURPH
1.6km run
100 pull ups
200 push ups
300 squats
1.6km run

performed in 31.02

this arvo swam at 330pm

4 by 5min intervals with 3min rest

250m each interval.

[Rob]

Well it has been hot the last few days and woke a little stiff after Murph yesterday. This morning was not nice

5 intervals on the 4min

500m row
7 thrusters at 80kg

2.46,2.33,2.28,2.33,2.38

13.00 total work time.

At 1pm this arvo performed 4 by 5min paddling efforts with 3min rest

611, 629, 740,736M

on the Hawksbury