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

[dieter]

26/08/09

150 burpee/chinups

Performed on the middle high bars but with a jump to the pull ups.

Time: 18min 42sec

Perform chins from a dead hang next time.

[dieter]

PS27/08/09

CINDY

As many rounds as possible in 20 mins of:
5 pull ups
10 push ups
15 squats

Result: 18 rounds + up to 8 push ups
Need to increase push up endurance and pump out quicker squats. At least 20 next time.

[dieter]

Tue 01/09/09

Max rep squats 1-1-1-1-1-1-1

100kg, 110kg, 120kg, 122.5kg, 125kg(f), 125kg(f), 120kg(f)

Max squat: 122.5kg

[dieter]

Wednesday 03/09/09

21/15/9 reps of:
Hand stand push ups, ring dips and push ups.

Time: 55min 24
Eyes got puffy again from being upside down too long. Work on lowering quicker for the HSPU. Practice them after every session that doesnt involve the shoulders.

[dieter]

thursday 03/09/09

Sumo/thruster
5 rounds for time of:
15 sumo deadlift high pull - 40kg
15 thrusters - 40kg

Time 14min 50

[dieter]

Fri 04/09/09

FIGHT GONE BAD
3 rounds of:
1 min each consecutively of wall ball (9kg), 30kg sumo deadlift high pull, box jumps, 30kg push press and row(for calories).
1 min rest in between each round for points.
1 point per rep.

Score: 356

[dieter]

Monday 07/09/09

1 round for time of:
400m run
10 sumo deadlift high pull 60kg
200m run
20 squat cleans 60kg
200m run
30 push press 60kg
400m run

Time: 11min 43

[Lawrence.McDonell]

Mate I am yet to meet you but that is a crushing time for that workout...much respect. Keep up the good work.

[dieter]

Tuesday 08/09/09

Deadlift 5-5-5-5-5 reps for max weight.

Once hands go on bar they do not come off. 1 breath allowed between lifts.

120kg, 140kg, 145kg, 150kg, 155kg.

[dieter]

Wednesday 09/09/09

TABATA
32 rounds of 20 seconds followed by 10 seconds rest. Divided up into 4 exercises of 8 rounds each. 1 point per rep completed.
Pull ups
Push ups
Sit ups
Squats

Score: 366