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

[Rob]

12 JUNE 2009

Am:
Power Cleans 7 x's 1 reps
Front squat 3 reps/ push jerk 3 reps 5 sets
20, 20, 30, 40, 40
Super set with kipping practise and ring dips finished warm up with 1 set of handstand push ups

Work sets of power cleans

90, 95, 100, 105, 110(f), 110, 110

Pm:

3 x's 5 front squat @ 90kg 3 x's 5 front squat @ 100kg

1 x 10 strict press @ 40kg 3 x 5 reps strict press @ 60kg

[Rob]

13 JUNE 2009

warm up included ohs, pullups, ring dips, situps, handstand push ups (raised)

session one CNWGWOD1

6min 53 (slow and a bit disappointing)

session two CNWGWOD2

6min 07 (on the video small jumps on burpees and to much rest on wall ball = slow time) next time under 6!!!

[Rob]

14 JUNE 2009

warm up general ROM followed by
10 OHS, 10 pullups, 10 rings dips, 10 deadlift, 10 sit ups, 5 HSPU ( hands raised for more depth)

few more HSPU/pistols/pullups

Session MARY

as rx'd chest to bar

9 rounds

[Rob]

15 June 2009

Rest day

warm up

air squats 10, 5 butterfly kips
20kg squats 10, 5 butterfly kips
60kg squats 5, 5 butterfly kips
100kg squats 5 , 5 chest to bar butterfly kips
120kg squats 5, 5 chest to bar butterfly kips

work sets SQUAT 5 sets of 3 reps

140kg, 145kg, 145kg, 150kg, 152.5kg

[Rob]

16 JUNE 2009

Am

Warm up
general rom 10ohs, 5 strict pullups/5 butterfly pullups, 5 slow rings dips/5 fast ring dips, stiff leg deadlift just bar 10 reps, sit ups 10 reps, 3 handstand pushups on plates.

specific warm up 5 deadlifts at 60kg/ 2 handstand pushups/5 deadlifts at 100kg/2 handstand pushups

3,2,1, go

Diane as tx'd 21, 15, 9 100kg deadlidft + handstand pushups

10min 53
Handstands still need lots of work. All were head to ground but just lack the muscular endurance to pump it out. More training!!

PM
general ROM

3 snatch press, 3 snatch jerk, 3 snatch balance, 3 hand squat snatch x's 5. Just 30kg

[Rob]

17 JUNE 2009

am

warm up general
100 skip rotation 50 double unders 10 ohs squat, 5 strict pullup/5 butterfly pullups 5 slow ring dips/5 fast ring dips, straightleg deadlift 10reps, 10 sit ups 3 handstand push ups raised on plates.

specific
walking lunge/step ups/5 kg pullups
walking lunge 10kg/5 box jumps/10kg pullups
walking lune 20kg/5 box jumps/15kgs pull ups

session
4 rounds for time
20kg walking lunge 35 m
30 box jumps
20 pullups with 15kg weight

Time 14min 25


PM
warm up general rom
10 deadlift at 60kg, 10 @100kg, 5 @ 140kg, 3@ 180kg

4sets of 3 reps 210kg deadlift
last set was 2 reps and a popped finger!

[Rob]

18 JUNE 2009

warm up 400m run with 200m of drills
20m high knees, 20m boots to glutes ( arse kicks), 30m each side of side steps 40m each side of side step rotations
general rom
then
10 OHS, 10 ring dips, 10 deadlift (empty bar), 10 sit ups, 3 handstand pushups(hands raised)

Specific warm up
high knees with leg swings
push press set of 10 with just the bar
push press set of 5 with 60kg
push press set of 5 with 70kg

Norwest WOD 3/4's body weight 70kg for push press
400m run
30 push press
800 run
20 push press
1600 run
10 push press

3, 2, 1 go

time - 17min 17

Think I did an extra lap but who cares? Tough session!

[Rob]

19 JUNE 2009

Rest day however did a bit of strength

warm up
putting weights away followed by
10 air squats
10 front squats just the bar
10 front squat 40kg
10 front squat 60kg
5 front squat 80kg
5 front squat 80kg
5 front squat 90kg

moved onto presses
10 strict press bar only
10 strict press 40kg
5 strict press 50kg
then got serious and got out the camera
5 strict press 60kg
5 strict press 65kg
5 strict press 70kg
5 strict press 72.5kg.

maybe had 75kg in me but didn't give it a go.

[Rob]

20 JUNE 2009

warm up
ramp run with high knee, heel flicks, side steps and side step rotations
general ROM 10 over head squat, 10 pull ups, 10 ring dips, 10 deadlifts, 10 sit ups, 3 handstand pushups
40kg power cleans by 5
5 power cleans (60kg)
5 thrusters (60kg)

3,2,1 go

600 ramp run
10 power cleans (60kg)
20 burpees
30 pul ups chest to bar
20 ring dips
10 thrusters (60kg)
600 ramp run

time 11min 58

20mins break

400m run
50 squats
4 rounds for time

9min 59

[Rob]

21 JUNE 2009

Warm up
minimal few squats/bit of a run/ 1 thruster

WOD
21, 15, 9
Thrusters 40kg, kettlebell swings 24kg, pullups, 400m run

time 10min 58