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

[dieter]

03/04/10 Saturday

5 min max push ups
4 min max squats
3 min max sit ups
2 min max calories row
1 min max pull ups
For total reps - 386

12,9,6,3,1,1 reps strict pres @ 40,45,50,55,60,65kg.
12,8,4 reps back squat @ 60,80,100kg.

TABATA row 20sec on 20 sec off, 8 rounds. Distance - 896m.
7x1 min max distance row with 1 min,50,40,30,20,10sec rest in between - 2206m.
2km recovery row - 7:24

[dieter]

04/04/10 Sunday

5 rounds for time (15kg vest):
20 squats
10 pull ups
5 burpees
400m row

Time: 15:43

21,15,9 reps for time:
45kg thruster
32kg kettlebell swing
400m row

Time: 10:38

Deadlift starting @ 130kg, increasing by 5 kg every 30 sec until fail.

Result - 175kg

[dieter]

05/04/10 Tuesday

1 clean+jerk 40kg - 10 ring dips
2 clean+jerk - 9 ring dips
4 clean+jerk - 8 ring dips
etc
20 clean+jerk - 0 ring dips

Time 15:04

25 push-ups and 25 sit-ups on the hour for 10 hours during the day.

[dieter]

07/04/10 Wednesday

30,25,20,15,10,5 reps fro time of:
sit-ups
supermans
toes to bar
40kg stiff leg deadlift

Time: 17:08

5 x 3 reps of 90kg (90%of max) front squat. 2 min rest in between sets.

[dieter]

08/04/10 Thursday

5 x 5reps weighted pull-ups for max weight.

Result: 20,25,30,35,40(f)kg.
Max=35kg

50 burpees for time: 2:40

[dieter]

08/04/10 Thursday

TABATA row 8 rounds. 20 sec on 10 off for total distance = 911m(new PB, yeeew!).

4 x 1km with 1 min rest between sets.

Times: 3:30,3:37,3:37,3:34

[dieter]

10/04/10 Saturday

7 rounds for time with 24kg kettlebell:
7 kettlebell swings
7 squat cleans
7 single arm snatch (each arm)

Time:15:34

21,15,9 for time:
24kg kettlebell swings
200m row

Time: 4:39

[dieter]

11/04/10 Sunday

21,15,9 for time with 20kg vest:
wall ball
pull ups
700m row (level 10)

Time: 14:20

Deadlift/burpee ladder for time (110kg DL):
1 DL - 10 burpees
2 DL - 9 burpees
etc
10DL - 1 burpee

Time: 8:02

Back squat for max weight. Starting @ 90kg, 1 rep every minute until fail, adding 5kg every minute.

Max weight: 120kg

1 round for time:
200m uphill farmers walk 40kg
10 60kg thrusters
10 tyre flips

Time: 1:54

[dieter]

12/04/10 Monday

3 rounds for time:
15 OHS 40kg
30 SDHP 40kg
45 kettlebell swings 24kg
200m row

Time: 19:29

[dieter]

14/04/10 Wednesday

"DIDDY KONG" (scaled king kong)
3 rounds for time:
1 150kg DL
2 muscle ups
3 70kg squat cleans
4 HSPU

Time: 10:00 (losing all time on the HSPU. Practice!)

4 x 700m row for max distance with 2 min rest between sets.
Results: 1918m, 1968m, 2010m, 2026m.

7 rounds for time:
10 40kg power cleans
10 burpees
10 24kg kettlebell swings
200m run

Time: 18:01