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

[Rob]

Looked forward to a rest day yesterday and a good old fashion LSD run.

27 Feb 2011

easy or I should say low intensity run but pretty bloody tough terrain. Cowan to Brooklyn via Great North Walk. Took 1 hour 50min just shy of 12km

28 Feb 2011

DT
5 rounds
12 deadlift
9hang power clean
6 push jerk
@70kg

6min 45 last time was 9 something

followed by

ANNIE
4min 28

followed by

5 intervals of
200m run
15 box
15 wall ball

1.42
1.42
1.42
1.42
1.37

followed by

4 sets of light snatch

[Rob]

Felt a little flat today but I was looking forward to pumping out some heavy squats. Not so fun when you lose the bar in front of you! ROOKIE error. Always dump behind but got through relavtively unscathed but the bonus of training at 445 am is that there isn't many people to see it. Anyway here are the specs

1 Mar 2011

5 by 1 back squat at sets across 180kg (failed set 3)

5 by 1 floor press sets across 127.5kg

weighted strict pull ups 5,4,4,3 with 20kg db

5min row at 20 strokes a min
5 min push ups
5min row as above

2877m and 128 push ups

Followed by

5 rounds of
15m walking lunge at 20kg
21 burpees

7min 03

followed by

21, 15, 9

swings at 40kg
x2 double unders

3min 03

Not sure if I can be bothered to train this arvo

[Rob]

Little demotivated today after lazy-ish morning having not trained at my usual time and coming back to the gym later in the am.

Up scales today's workout just for something different

wore a 10kg vest, gas mask and used a 50kg kettlebell.

Tabata row/double unders/swings/double unders/ row

1910 total score.

Followed by part 2 which was pulled out of the hopper by Matty B.

9,6,3
80kg power clean
bar muscle up
burpee
2 rope climbs

7min 35

really only wanted to do one session. Now I've no skin on my hands and shins

[Rob]

BEST SLEEP in ages. Not a "SLEEP IN" but best sleep in a long time. Not sure if having such a good sleep is good. I felt very lazy this morning during my workout and I struggled to hit the intensity that I would have liked. In part 2 of the workout I seem to dig a little deeper with some motivation inspiration.

Strength

5rm deadlift 250kg

Conditioning

3 power snatch
3 snatch pull
3 power snatch
60kg no drops of the bar

5 rounds with 2 in rest.

21, 15, 9

ring dips
30" box jumps
42.5kg overhead squat
400m run

11.42

3 rounds for fun i guess no time

10 burpees
50m shuttle

no time recorded

[Rob]

Amazing sleep again but didn't feel lethargic today. Did however hurt my bicep a little so I'll be talking it easy for a bit. Still went better today than last time

NATE
2 muscle up
4 hspu
8 swings 32/24

16+2

4 Mar 2011

[Rob]

So I'm posting this after a few absent days from the training log. Today I feel amazing after yesterday having a MASSIVE sleep in which is totally unheard of and last night sleeping right through the night for the first time in about 20 years. Have not felt this good about everything in a loooooong time. Only niggle is a tiny bicep strain. All good. So to continue log from last week

4 Mar 2011 pm

5km run. Easy pace 24.30

5 Mar 2011

performed single arm due to strain

AMRAP 20min

10 jerks 30kg
10 swings 24
10 box jumps 24"

11 rounds

followed by

CrossFit total

back Squat 180 (failed 200kg)
strict press 97.5 (with pass out)
deadlift 240 (stopped due to arm)

6 Mar 2011

11km run 59min


7 Mar 2011

back squat 5 rm 172.5
bench 5rm 125

AMRAP 15min

1 hspu
100 run
1 ring dip

3 hspu
200 run
3 ring dip

5 hspu
400 run
5 ring dip

*hspu done on 4 by 25kg plates

2 rounds and 200m run

fb

3 rounds for time

10 alternating Turkish get ups 24kg
20 burpees

13.57

[Rob]

8 MAR 2011

Deadlift 15 by 1 at 65% 1RM rest 30sec 175kg

One arm Kettlebell rows 32kg 3 by 20reps

10 rounds
3 hang power clean @ 70kg
10m band sprint

30sec rest between rounds

9 MAR 2011

AMRAP 12mins

3 bench press 85kg
5 Back Squat 100kg

19 rounds and 1 Squat *felt terrible for 3 days, in fact my legs are still GOOOOONE

Skill Practise

10min. on min for 10min 2 HSPU

10min practise handstand walk

10 MARCH 2011

Skill practise

Overhead squat 5 reps 42.5, 50, 60
Snatch Balance 3 reps 42.5, 50, 60
Squat snatch 2 reps 42.5, 42.5, 50, 55, 60

Strength
weighted strict pull ups 5 by 5 at 20kg Dumbell

WOD Death by Pull up

23min and 10 reps

11 MArch 2011

split Snatch 5 by 3 reps 50, 60, 70

Jerks split 2 @ 60kg
Jerks Push 5 @ 60kg

10min row for technique 2600m

12 MARC h 2011

about to do it now.

1.6km run
100 sit ups
100 back extension
1.6km run

3,2,1, go

[Rob]

12 March 2011

5 sets 3 box jumps 30" + 2 by 20kg plates, 2 by 15kg plate and 1 by 10kg plate

WOD
1.6km run
100 back extensions (tyres)
100 sit ups
1.6km run

18.49

was absolutely ruined after this WOD. Back and hamstrings were fried. Heart rate was fine just could not get the legs to go any faster. A case of not enough carbohydrate I think.

13 March 2011

5 by 3reps squat clean thruster
82.5, 87.5, 92.5, 97.5, 102.5kg

WOD
7 rounds

10 wall ball
10 pull ups

3.55

all sets back to back
all reps unbroken

finished with 10mins handstand walk practise. Heaps better than last time. Didn't help my shoulders were flogged after it. I was shaking like I had parkinsons.

Felt HEAPS better today with adequate nutrition

[Rob]

14 March 2011

behind the neck jerk. Just playing with the dodgy shoulder. Pretty shit effort though

started at 80kg finished at 105kg with 2 fails in there somewhere

followed by GRACE 1.34. Dropped the last rep! FUCK

15 March 2011

had every intention to have a rest day but felt good so had a session

3 by 3 hang power snatch at 80% (65kg) 90sec rest

3 by 3 snatch balance easy 1min rest 42.5kg

5 rounds with 6min rest

5 clean and jerk 60kg
10 burpee
15 pull ups

55,53,53,51,50

[Rob]

Wednesday 16th Mar

400m efforts

1.06 4.30rest

1.08 5.00 rest

1.11 5.30 rest

1.11 6.00 rest

1.11 5.00 rest

FB

6 rounds
20sec double unders
20 sec hspu hold
20 rest

3 breaks in du's

Fb

5min amrap games wod