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

[sean]

AM:
3x5 min intervals w/3min recovery between rounds. (RUN)
Warm up: 800m jog, general RoM

1. 900m
2.950m
3.950m

only had 2min rest between each set. Did not read Wo properly, mix of up hill and down hill.

PM:
3 rounds for time

15 Dead lift @ bodyweight

12 Thrusters 60kg

9 Burpees

6 Box Jumps

3 muscle ups

28min... shit

legs gave out, recovering from a cold from last weak. need to work on flexability. but on the bright side i was able to do my 1st muscle up today!!!

[sean]

AM: 0630
16 JUNE 2009
"Diane"

21-15-9 reps of:
100kg Deadlift
Handstand push-ups

Time: 28m26

Smashed out lifts very quick although i got stuck on hand stands press ups. max in a row 9

0800-
8km bike ride- subbing driving/moto for push bike


PM:

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

C2: 3K

13m21

[sean]

REST

[sean]

AM: 0630

400m run
3/4's body weight pushpress 30reps
800m run
3/4's body weight pushpress 20 reps
1600m run
3/4's body weight pushpress 10 reps

TIME: 18m20
60kg pushpress

Running has imporved i feel. have been attempting the POSE running tech. also discovered that i can do 2X 2.5kg plt HSPU. been a great come back weak after a week of swine aids

PM: 1830

3 Rounds of:

C2: 1min on 1 min off, 1min on 1min off, 1min on 1min off

1ST- 333
2ND- 303
3RD- 297

This one hurt

[sean]

PM:1250

Swim: 2 x 500m/y all out sprint. 2 min recoveries.

Total time inc rest: 22m 11

All my swimming will be done with ADPU (army) pants and fins. This is for me to get used to swimming with weight around my legs and used to swimming with fins for work.


PM2: 1830

21 Over head squat 40kg

42 pullups

15 Over head squat 40kg

30 pull ups

9 over head squat 40kg

18 pullups

Time: 9m 37

PM3: 2100

DRINK AND DESTROY

21,15,9 for time

pure blond
shot taquilla
bundi bears

To find out timing please call Hills Pte Hospital tommorow 0930

Name: The Hills Private Hospital
Address: 499 Windsor Road, Baulkham Hills NSW 2153
Phone: (02) 9639 3333

[Tom]

Haha you're a beast sean! Smashing time mate, your kipping is fuckin mad.
Mr Gymnastic now, full ROM handstand pushups, good kip, muscle ups. The boy can't be stopped!

[sean]

SAT & SUN : REST

[sean]

AM: 1100

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Dress: cam pants and fins

Fastest round: 36s
Slowest round: 44s

Tough freaking session.


PM: 1830

"Modified Michael"

Three rounds for time of:

Run 800m

50 kettle bell swings 24/16

50 sit ups

TIME: 22m 27

[sean]

REST - NORM WEEK START AGAIN ON WED

[sean]

AM: 0900

"CrossFit Total"
1 rep back squat
1 rep strict press
1 rep deadlift

back squat: 115kg
deadlift: 90kg @ 180kg
strict press: Did not do, shoulder is fucked after coming of a muscle up

There both PRs for me, i never have really gone heavy before. pretty pissed off i could not get 120kgs for BS

PM:1900

Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Will be using cams shirt and trousers and fins( have to get used to finning)