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

[Browny]

15/10/09
1st Session at Crossfit
Squats 75kg
Strict Press 40kg
Deadlift 110kg

Finisher 9.26
500 Meter Row
40 Squats
30 Sit Ups
20 Push Ups
10 Chin Ups
A welcome to crossfit could not walk for a week

19 OCTOBER 2009 -HSPU/Lup-
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

L2- Time 29:55


22 OCTOBER 2009 -deadlift 1's-
Deadlift 1-1-1-1-1-1-1 reps

127.5 PR

Finisher time 2.35
10 Burpees
Run 1 Lap
2 rounds

26 OCTOBER 2009 -Angie-

For time:L3
80 Pull-ups
80 Push-ups
80 Sit-ups
80 Squats

time 29:34

02 NOVEMBER 2009 -Thruster/swing/burpee/d-under-

Changed to the following due to back
5 rounds for time
4 strict press (40kg)
8 20kg DLHP
4 Box jumps
12 burpees
90 skips

time 19.14

5 NOVEMBER 2009 -30 muscle ups-

60 Ring Pull ups 60 Ring Dips (in lots of 2)

time 13.20

Finisher time 3.40
50 Squats
30 Box Jumps
10 Burpees

09 november 2009 -RUN/THRUSTER-

800m run
30 thrusters
600m run
20 thrusters
400m run
10 thrusters
200m run

Time L3-20.04/13

12 NOVEMBER 2009 -Elizabeth-

21-15-9 reps of:
Clean 40kg
Ring dips

Time 13.03/22

[Browny]

16 NOVEMBER 2009 -Thruster/run-
Changed Squat cleans to power (ie no squat) cleans due to back Thrusters and cleans @40kgs

21 Thrusters
Run 400 meters
18 squat cleans
Run 400 meters
15 Thrusters
Run 400 meters
12 Squat cleans
Run 400 meters
9 Thrusters
Run 400 meters
6 squat cleans
Run 400 meters
3 Thrusters
Run 400 meters

Time: L2-29.25

[Browny]

19/11/09
Weighted Pull Ups 1's x7
24kg or 34% of body weight

disappointed, had 4 attempts at 32kgs just could't get the chin over the bar.

Finisher
1.2km run 1 lap of Hoyle
4.39

[Browny]

23 NOVEMBER 2009 -Tommy V-

Subbed Rope Climbs for Rope Pulls
Tommy V
For time:
40kg thruster, 21 reps
Rope Pull, 30 reps
40kg thruster, 15 reps
Rope Pull, 24 reps
40kg Thruster, 9 reps
Rope Pulls,18 reps

Time: L2-22.25

26 NOVEMBER 2009 -Med ball Cleans/burpee-

5sets 3reps split jerk
Weight: 60kgs

Alternating on the minute for 10 minutes for max reps:
MB Clean 9kg
Burpees

Reps: 150

[Browny]

30 NOVEMBER 2009 -squats/pushups/pullups/situps-

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Time: L2-42.43 (Level 2 "50 and 75 reps only)

3 December 2009 -10 rounds-
each circut is on a 2min timer. If it takes you 1min 30 for a circut you get 30 sec rest if it takes you 1min 55 you get 5 sec rest. For every round not completed or fouled- you stop where you are and start the next round. Fouls are tallied at the end.

20 squat
15 push press
10 burpees
*foul- 10 wall balls + 200m run
Result: L3- (5 fouls)

10 DECEMBER 2009 -Cindy-
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Result: 13+3 pullups

14 DECEMBER 2009 -
Five rounds for time of:
40kg Push-jerk, 15 reps
15 L pull-ups

Result: L4-16.40

[Browny]

12 JAN 2010 TABATA
20:10 by 8 for each exercise. No rest between each exercise
pull ups
push ups
sit ups
squats

only the reps from your lowest score will count!

Reps: 38

14 JAN 2010
Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.

3 x's 1 min efforts 1:1:1 hollow rock with broom, supermans, prone hold

For time: 3 rounds
15 kb swing - 20kgs
12push press - 40kgs
9 box jumps
200m run

Time: 8.18

[Browny]

18/01/10
4 x 200m hill sprints
Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.
Press; 5, 5, 3, 3, 1, 1, 1 (pr or fail) rest 180sec between Go only go 50kgsPR did this on the 3's failed 60kgs twice.

21/01/10
6 Rounds of:
3 x Overhead by either Press, Push Press, Push Jerk or Split Jerk (Starting from the ground, locked out up top) w/ 85kg +
20 Double Under's (Need to practice and practice on the DU) Had to go singles x 60
Scaled weight to 55kg (Need to go heavier)
Time: 5.55

5min rest then;
Every minute on the minute for ten minutes:
1 x Squat clean and jerk 60kg + 5 x burpees
No Fails

[Browny]

22/01/2010
5 Rounds for time
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats
200m run

31.36 as Rxd

[Browny]

29 JUL 2010- ARNIE
"Arnie"

With a single 24kg kettlebell:
21 Turkish get-ups, Right arm 24 kgs
50 Swings 24 kgs
21 Overhead squats, Left arm 24kgs
50 Swings 24 kgs
21 Overhead squats, Right arm 24 kgs
50 Swings 24 kgs
21 Turkish get-ups, Left arm 24 kgs

TIME: 32:42

[Browny]

2 AUG 2010

Shoulder Press 5-5-5-5-5 reps

Max: 59kgs

followed by
1/2 your max press weight snatch 10reps (squat snatch)
10 burpees
300m kettlebell run 16kgs
3rounds

Time: 11.04