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

[Dan]

Nov 14JASON

Friday, 14 November 2008 14:11



5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups

*If you can't perform muscle ups perform 4 chin ups and 4 dips to equal 1 muscle up

Comments

Liam Cherry

Posted on Wednesday, 19 November 2008 09:18

love the web site big fella. Well done and keep it up!

admin

Posted on Wednesday, 19 November 2008 12:20

ROB as rx'd 25min 21sec

15BACK SQUAT

Saturday, 15 November 2008 14:08 1 Comments » Back squat
5, 5, 5, 5, 5

increase load each set

Comments

admin

Posted on Wednesday, 19 November 2008 01:19

ROB 110, 120, 130, 142.5, 142.5kgs

Down to a 10kg med ball

Nov 16GET UP
Sunday, 16 November 2008 14:06 1 Comments »
42.5kgs (95lb) Hang Power Snatch 15 reps
400m run
5 rounds for time

Comments

admin

Posted on Wednesday, 19 November 2008 01:18

ROB as rx'd 13min 56sec
LEIGH (20kg hang clean and push jerk) 25min 56sec
LEVI (30kg) 18min 25sec

18Helen
Tuesday, 18 November 2008 12:35 1 Comments »
400 Run
21 kettle bell swings 24kg
12 pull ups
3 rounds for time.

Comments

admin

Posted on Wednesday, 19 November 2008 08:23

ROB 8min 10sec

Joel 11min 26sec

Dylan 14min 35sec

Leigh 14min 35sec (band assisted pull ups)

Mic 15min 54sec (row subbed for run)





Nov 19CLOCK UP THE KAYS

Wednesday, 19 November 2008 21:23 4 Comments »
5 km Run
SUB ROW FOR RUN IF UNABLE TO RUN

Comments

administraion

Posted on Wednesday, 19 November 2008 19:10

course was extremely hilly-but what runs up must run down!

ROB as rx'd 21min 20sec

LEVI as rx'd 24min 56sec

Joel subbed row 21min 50sec

Levi

Posted on Wednesday, 19 November 2008 20:18

I need to put in an official complaint. My time was not 24min 56sec. It was actually 24min 54sec, geez, get it right.

administraion

Posted on Wednesday, 19 November 2008 21:53

Correction LEVI ran 24min and 54 SECONDS

Dylan Free

Posted on Thursday, 20 November 2008 16:26

subbed row 22min 54sec





20FUN 50's !

Thursday, 20 November 2008 02:00 3 Comments » 50 BOX JUMPS (24inch)
50 PULL UPS
50 KETTLEBELL SWINGS m24kg/f16kg
50 WALKING LUNGE STEPS
50 KNEE TO ELBOWS
50 PUSH PRESS (20kg)
50 BACK EXTENSION
50 WALL BALL SHOTS m9kg/5kg
50 BURPEES
50 DOUBLE UNDERS

administraion

Posted on Thursday, 20 November 2008 20:28

ROB 23min 24sec as rx'd

JOEL 35min 56sec as rx'd

LEVI 46min 45sec as rx'd
NUKHET 51min 59sec

(subbed 12inch box, jumping pull ups with band, 5kg dumbell swing, knee raises, 12kg push press, 5kg med ball squat and press, 8 count pushups, 100 skips)

DYLAN 55min 08sec as rx'd

* NUKHET 1st ever CrossFit session today. Well one massive effort!! look forward to seeing you again soon. Remember if it were easy everyone would be doing it!
kerron
Posted on Thursday, 20 November 2008 21:46

hey mate nice web site!!! might have to come round to your gym for a workout.
mick trif

Posted on Friday, 21 November 2008 21:43

4 days... still can't walk!!

26MUSCLE UPS

Wednesday, 26 November 2008 01:01 2 Comments » 30 MUSCLE UPS FOR TIME
POST TIME TO COMMENTS.
*IF YOU CAN'T PERFORM MUSCLE UPS PERFORM 4 CHINS AND
4 DIPS TO EQUAL ONE MUSCLE UP
Comments

administration

Posted on Wednesday, 26 November 2008 08:08

big powerful fast day after rest! lets get it on!!!!

administration

Posted on Wednesday, 26 November 2008 21:18

ROB- 8min 56sec as rx'd
ADAM- 11min 37sec as rx'd
DYLAN- 29min 30sec (120 pull ups & 120 dips)
DAMIEN- 32min 50sec (90 negative pullups & 90 tyre dips)

27LACTATE........... WHAT LACTATE?

Thursday, 27 November 2008 01:01 4 Comments »
4 ROUNDS FOR TIME OF:

RUN 400 METRES
50 SQUATS (DOWN TO A 10KG BALL)
POST TIME TO COMMENTS
Comments

administration

Posted on Thursday, 27 November 2008 23:19

All done as rx'd done to 10kg ball

ROB- 10min 37

LEVI- 13min 01
ANDY- 13min 52
LEIGH- 14min 53 (PR by 1min 40)
DYLAN- 15min 18
DANIEL- 16min 42
DANNI- 19min 58
LAURALEA- 21min 47

*MASSIVE effort for Lauralea who did her first crossfit session. 1st time in a gym for atleast a year. Completed the session despite wanting to stop a thousand times!

**CONGRATULATIONS to Danni for backing it up for a second time this week! Going awesome!

***Dan B well done. Great effort despite being sick. Look forward to seeing great results after your first offical session!

Levi

Posted on Friday, 28 November 2008 02:18

My god, I almost stacked it walking down the stairs with the groceries on the way home. Freaking lactate alright.

Adam

Posted on Friday, 28 November 2008 08:36

Looked like it would of been an awesome session, heaps of people wish i was there for this one.

Andy

Posted on Saturday, 29 November 2008 19:23

sore legs always have to come two days latter gotta love the pain

28"POWER ON UP"

Friday, 28 November 2008 01:01 1 Comments » PUSH JERK
5,5,5,5,5
POST LOADS TO COMMENTS
Comments

administration

Posted on Friday, 28 November 2008 22:03

ROB- 72.5kg, 75kg, 77.5kg, 80, 82.5kg(f)

DYLAN- 50, 60, 70(f), 65, 70(f)

ANDY- 30, 40, 50(f), 50(f), 50(f)

DAMIEN- 30(f), 30, 32.5(f), 32.5(f), 32.5(f)

30"LIGHT WEIGHT"

Sunday, 30 November 2008 01:01 1 Comments » FRONT SQUAT
5,5,5,5,5

POST LOADS TO COMMENTS

Comments

administration

Posted on Sunday, 30 November 2008 14:38

All lifts needed hips below knees to count

DYLAN- 50, 60, 80, 85, 90
ROB- 70, 80, 85, 90(f) 87.5, 90(f)
ANDY- 40, 50, 52.5, 60(f), 65
LEVI- 45, 50, 52.5, 60(f), 60(f)
LEIGH- 22.5, 25, 30, 35, 40, 45(f)