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

[Tom]

31 JULY 2009
finisher to strength WOD 20 reps of 100kg back squat- no pauses

MASSIVE!

[Lawrence.McDonell]

Mark Rippetoe says, "Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." Nice work.

[Rob]

01 AUGUST 2009

warmup on the trot to start line. Total run 800m in warm up high knees, bum kicks, side to side, ballistic skipping, dynamic calf stretch. They were so tight

10km run

time 43min 20

*worst course ever

Post workout (10km run) rest 10mins then workout 2 Crossfit games 2009 starting at 140kg add 5 kilos (10lbs) every 30 seconds on the 30 seconds and perform 1 deadlift at desired weight until failure. Not resetting clock. Clock is continual until failure.

got to 235kg stoppped due to saving injury shoulder injury (517lbs) games stopped at 229kg or 505lb

[Rob]

02 AUGUST 2009

complete rest

[Rob]

03 AUGUSt 2009

warm up high knees, butt kicks, side to side
general rom
specific warm up
10 air squats
5 squats @ 60kg
5 squats @ 100kg
5 Squats @ 100kg

strength work 5 sets of 5 squats (nil pause/continuous squat once set starts)
5 @ 110kg
5@ 115kf
5 @ 120kg
5 @ 125kg
5 @ 135kg
all to ball

WOD warm up
single arm burgener warm up with dowel
single arm power snatch
10 @ 20kg
10 @ 25kg
10 @ 30kg

"RANDY" 75 power snatch for time (single arm- weight 30kg)

time 5min 52

[Tom]

Sick time for Randy mate, looking forward to doing it this arvo.

[Rob]

04 AUGUST 2009

warm up 200 run with high knees, butt kicks, side to side, side to side rotations
general rom
specific warm up practise single arm barbell squat cleans increase in weight

session - "BADGER" (modified)

30 single arm squat cleans @30kg
30 ring rows (feet elevated)
800m run

3 rounds for time

22min 08

post WOD strength
single arm strict press (left arm presses only)
warm up
20kg x's 5
22kg x's 5
22kg x's 5

work 5 x's 5 reps
5 @ 25kg
5 @ 27.5kg
5@ 30 kg
5 @ 32.5 kg
5 @ 35kg

[Rob]

05 AUGUST 2009

warm up 400m run with butt kicks, high knees, side to side, side to rotation
general warm up
10 OHS
strict press 5 reps at 20kg
strict press 1 rep at 30kg

session single arm lifts tried bilateral (2 arm lift at 65kg and it was F@#Ked)
strict press 1,1,1,1,1
push press 3,3,3,3,3
push jerk 5,5,5,5,5

strict press 35, 37.5, 40, 40, 42.5 (f)............... max lift 40kg
push press 40, 42.5, 45, 47.5 (f), 47.5(f)............ max lift 45kg
push jerk 40, 42.5, 45, 47.5, 50(f).............max lift 47.5kg

strength work out finisher 3 sets of 10 reps with 1 min(60sec) rest between sets.

3 sets of squats 10 reps........... 120kg straight through

[Rob]

06 AUGUST 2009

warm up 400 run with high knees, bum kicks, side to side, side to side rotation
general ROM

5 sets of 3 cleans
specific warm up
20kg squat cleans x's 3
40kg squat cleans x's 3
60kg squat cleans x's 3

work sets 3 reps per set
65kg split cleans
70kg split cleans
80kg split cleans
85kg split cleans
90kg split cleans

metcon wod
200 run
21 burpees
21 wall ball
800 run
21 pull ups
21 deadlift 90kg
800 run
21 wall ball
21 burpee
200run

time 13min 09

[Rob]

07 AUGUST 2009

warm up 40 run, high knees, buttkicks, side to side, side to side roation
general rom
push press
5 x 20kg
5 x 25kg
5 x 30kg
5 x 40kg
all single left arm lifts with barbell.
one round cindy single arm push ups

session
800m run
20 push press 40kg single arm barbell
5 rounds of cindy single left arm push ups
20 push press 40kg single arm barbell
800m run

time 15min 05