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

[dieter]

15/04/10 Thursday

1 round for time:
15 60kg squat cleans
30 toes to bar
30 box jump
15 muscle ups
30 15kg dumbell press (each arm)
30 double unders
15 60kg thrusters
30 pull ups
30 burpees
20m 20kg overhead walking lunge

Time: 23:06

Starting @ 40kg, 1 strict press every minute, increasing by 5kg each time, until fail.

Max weight: 65kg (fail on 70kg)

4 x 10 unbroken 60kg thrusters. 3 min rest between sets.

[dieter]

16/04/10 Friday

'JOSH' for time:
21 OHS 40kg
42 pull ups
15 OHS
30 pull ups
9 OHS
18 pull ups

Time: 8:29

Deadlift 5,5,5,2,2 reps @ 140, 150, 160, 170, 180kg respectively. 3 min rest between sets. (failed on 180kg)

[dieter]

18/04/10 Sunday

3 rounds for time:
1 round CINDY
2 rope climbs
3 9okg cleans
4 HSPU

Time: 12:34

For time:
500m row
21,15,9 pull ups and burpees
500m row

Time: 8:29

For time:
10,20,30 30kg thrusters and SDHP

Time: 6:18

[dieter]

19/04/10 Monday

'TABATA THIS' - 20 sec on, 10sec off.
row
squat
pull up
push up
sit up
row
For cumulative reps. 20 points for every 200m rowed. 1 min rest between exercises.
Total: 561
(912m for first TABATA row - new PB!)

Snatch 6 x 3 reps @ 40,45,50,55,60,65kg. (failed on 65kg) - rough on the shoulders, don't overdo these!
Power clean
3 reps 77.5kg
2 reps 80kg
1 rep 85kg
1 rep 90kg
4 x 3 reps 77.5kg

Split jerk
3 reps 72.5kg
2 reps 77.5kg
3 x 1 rep 82.5kg

[dieter]

20/04/10 Tuesday
3 rounds for time:
25 double unders
8 box jumps
8 rope pull ups
8 rope knee to elbows
Time: 5:22

3 rounds for time:
10 40kg press (anyhow)
10 16kg kettlebell swings
300m run
Time: 6:52

5 x 5 reps 60kg strict press
Back squat 10,10,10,5,1,1 reps @ 80,90,100,110,120,120kg.

[dieter]

22/04/10 Thursday

5 rounds for time:
15 unbroken knee to elbows
20 unbroken double unders
25 wall ball

Time: 17:27

'DIDDY KONG'
3 rounds for time:
1 160kg DL
2 muscle ups
3 80kg squat cleans
4 HSPU

Time: 10:41

[dieter]

23/04/10 Friday

5 rounds for total reps:
Max 2/3 body weight thrusters (65kg)
Max pull ups
Rest 3 min between sets.

Total:150

[dieter]

24/04/10 Saturday

'CROSSFIT TOTAL' for total of max weight (3 attempts at each exercise):
Strict press - 65, 70(f), 70(f)
Back squat - 120, 125, 130(f)
Deadlift - 170, 175, 180(f)

Total: 365kg

5 rounds for time:
5 HPC start @ 40kg and up by 10kg each round
8 ring dips start @ BW and up by 5kg each round
10 pull ups

Time: 9:47

5km row for time - 17:44

[dieter]

26/04/10 Monday

AMRAP of 'CINDY' in the remainder of 30min after:
'JACKIE'
1000m row
50 thrusters 20kg
30 pull ups
and
'KARABELL' - 10 rounds
3 60kg snatches
15 wall ball

Result: 10 rounds 'CINDY'

'SWELEN' - 3 rounds for time of:
100m swim, 21 swings 24kg, 12 burpees.

Time: 10:18

AMRAP in 15min of:
20 SDHP 24kg kettlebell
50m swim
20 push ups
50m swim

Result: 4 rounds + 20 SDHP + 50m swim

[dieter]

27/04/10 Tuesday

'FRAN'
21,15,9 reps for time of:
42.5kg thrusters
pull ups
AM time: 3:50
PM time: 3:38 (NEW PR!)

Presses - 3 strict, 5 push, 7 jerk @ 40kg, 50kg, 60kg. Without putting bar down. 3 min rest between sets.
30sec handstand hold, 30sec rest for 5min.