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

[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.

[dieter]

28/04/10 Wednesday

'KAREN'
150 9kg wall balls for time - 5:23

Power snatch - 3@50, 2@55, 1x2@60, 2@55, 3x4@50, 2@50
Power clean and jerk (not split) - 2@77.5, 2@80, 1@85, 1@90, 2x2@80, 2x2@77.5
Snatch pull - 3@77.5, 2@85, 1@95, 2@80

[dieter]

11/05/10 Tuesday

3 rounds for time:
30 double unders
25 L-st pull ups
20 32kg kettlebell cleans

Time: 20:55