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

by **Rob** » Tue Nov 01, 2011 12:08 pm

31st October 2011

AM

3 rounds with a 10mins rest between each round

10 KB squat clean (24kg)
15 KB rows (left arm 40kg)
10 Stand up box jumps
15 swings (left arm 24kg)
300m run

1. 2.52
2. 2.50
3. 2.50

PM

3 efforts of about 97% with a 12min rest

1km run

3.34, 3.34, 3.40

Max heart rate was 194BPM

by **Rob** » Tue Dec 13, 2011 1:06 am

Monday 12 Dec 2011

Dynamic Upper

* 10 sets of 3 at 50kg board press on min

* tricep band pull downs 4 sets 15 (failed at 12 last set)

* two way shoulder raise 4kg kb tough grip 3 by 15 reps

* incline band pull downs (back) 4 sets of 10

Conditioning

21,15,9
Box jump 24" (stand up and pause)
Left arm KB snatch 32kg
400m run
=8min 20

by **Rob** » Fri Jan 20, 2012 8:33 pm

Jan 20 2012

1) 3rm power clean 124.5kg

2) on min for 15min
2 power clean at 80% 3rm (100kg)
5 band pull downs (shoulder bit sore)

by **Rob** » Sat Jan 21, 2012 10:31 am

Sat 21 jan 2012

3.2km walk in 30kg best dragging 20kg sled with jump stretch band around waste. Done on hills and grass = gay!
1st 1.6-20.33
2nd 1.6-20.59
Total 41.32