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

[Rob]

15 AUGUST 2009

warm up 400m run leg drills high knees, butt kicks, side to side, side to side rotation
general warm up
specific over head squat work
broom stick
empty bar
30kg
40kg but couldn't do due to shoulder being F@#KED. Very disappointing so despite pushing through subbed ohs

session 5 rounds for time
400m run
30 kettlebell swings 32kg

time 13min flat (totally gassed after! 150 kettlebell swings each set unbroken was the worst!)

[Rob]

16th AUGUST 2009

rest and helped out timing at Never Quit open day

[Rob]

17th AUGUST 2009

warm up 400m run leg drills, butt kicks, high knees, side to side, side to side rotations
general rom
progressing skill work (shoulder stabilisation) over head squat, pull ups, ring dip holds in extension, handstand push up holds arms locked,

specific warm up
10 hang power cleans @ 20kg
5 hang power cleans @ 40kg
3 hang power cleans @ 60kg
1 hang power clean @ 70kg
1 hang power clean @ 80kg

session 7 sets of 1 rep hang power clean
85kg
90kg
92.5kg
95kg
97.5kg (f)
97.5kg
100kg

max lift 100kg

[Rob]

18 AUGUST 2009

warm up 400m run high knees, butt kicks side to side, side to side rotation
general rom
10 ohs, 10 pull ups, ring dip holds, 10 push ups, 10 deadlifts, 5 ring dips slow, 5 pushups, 5 pull ups

session
50 pull ups
400 run
21 thrusters
800 run
21 thrusters
400 run
50 pull ups

think I did 1km run in the middle. Lost it in the pain

time 13min 20

[Rob]

19 AUGUST 2009

warm up 400m run butt kicks, high knees, side to side, side to side rotations
general Rom
specific warm up
5 reps of each exercise 2 rounds gradually building in intensity
Box jump, 2 tyres
Jumping pull-ups
Kettlebell swings, 16kg
Walking Lunge, 50 steps
Knees to elbows
Push press, 20kg
Back extensions
Wall ball shots, 9kg ball
Burpees
Double unders

Session as above except 1 rounds for time 50 reps each

time 17min 49

[Rob]

20 AUGUST 2009

was supposed to be a rest day but could not pass up the opportunity to run against Lawrence and Joh n at the same time!

warm up 400 run butt kicks, high knees, side to side, sie to side rotation
general rom
10 OHS, 10 pull ups, 5 ring dips (with bands), 10 push ups, 10 handstand hold.
few more leg drills fast feet etc

5km run

time 20min 06

great to run with the speed demons this morning!

[Rob]

21 AUGUST 2009

warm up 400m run high knees, butt kicks, side to side, side to side rotation
general rom
few squats few pull ups

Deadlift
10 @ 40kgs
5 @ 140kg
5 @ 180kg
3 @ 200kg
Session 7 sets of 1 rep

220kg
230kg
240kg
240kg (f)
245kg (f)
240kg
245kg (f)

[Rob]

21 AUGUST 2009

no warm up quick session to race dieter
500m row
20 burpees
10 push press 50kg
shoulder still shit

3min 13

[Rob]

22 AUGUST 2009

warm up 400m run high knees, butt kicks, side to side, side to side rotation
general rom
specific warm up
10 over head squats
5 pull ups,
10 push ups
10 deadlift 20kg
10 hang power clean 20kg
10 push press 20kg
10 pull ups
10 rings dips

session build up
40kg
7 deadlift
5 hang power clean
3 push press

50kg
7 deadlift
5 hang power clean
3 push press

70kg
7 deadlift
5 hang power clean
3 push press

session DT
5 rounds for time
70kg deadlift 12 reps
70kg hang power clean 9 reps
70kg push press 6 reps

time 10min 44
shoulder fatigued alot

[Rob]

24 AUGUST 2009

warm up 400m run high knees, side to side, butt kicks, sid to sdie rotation
general rom
10 ohs, 5 strict pull ups, 10 ring dips, 10 kipping pull ups, 10 deadlift, 10 ghd sit ups

specific warm up
5 reps across
20kg push press/ pull ups
40kg push press/ pull ups
60kg push press/ pull ups

session
push press/pull ups
10/29
11/21
13/21
13/16
16/19

total 63 push press 106 pull ups

gained alot of confidence in the shoulder as session progressed