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

[tom vezos]

14 NOVEMBER 2009 -clean/pushups-

Five rounds for time of:
60kg Hang squat clean, 15 reps
30 Push-ups

time 25.23

[tom vezos]

16 NOVEMBER 2009 -Thruster/run-


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

L4-32.44

this was death. sweated for up to a hour afterwards

[tom vezos]

17 NOVEMBER 2009 -Tyler-

"Tyler"

Five rounds for time of:
7 Muscle-ups
40kg Sumo-deadlift high-pull, 21 reps

L3- 33.37

[tom vezos]

19 NOVEMBER 2009 -Weighted Pull ups-

Weighted pull-ups 1-1-1-1-1-1-1 reps
followed by 1200 metre run


weight 40kg 48%
run 5.28

[tom vezos]

23 NOVEMBER 2009 -Tommy V-

40kg thruster, 21 reps
3m Rope Climb, 15 ascents
50kg thruster, 15 reps
3m Rope Climb, 12 ascents
50kg Thruster, 9 reps
3mRope Climb,9 ascents

time is 23.12

death baby

[tom vezos]

24 NOVEMBER 2009 -Deadlift-


Deadlift 1-1-1-1-1-1-1 reps

127.5 kilos.
500metre row 1.42 secs

[tom vezos]

25th of november

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

time 25.35

[tom vezos]

27 NOVEMBER 2009 -NATE-
as many times in 20 mins
hold rings have knee above belly button for 2 mins

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 20k swings

8 attempts for abs

11 roubds in 20 mins