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

[tom vezos]

First session at crossfit. Enjoyed it not

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

TIME 26:43.

Found out my shoulders were alive

[tom vezos]

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

L3 31:11

actuall enjoye workout. ralised its all mental

[tom vezos]

Helen

Three rounds for time:
Run 400 meters
24 kg X 21 swings
12 Pull-ups

16kg kettle time 12.16

I felt alive aftrthis & couldnt stomach food at all that night

[tom vezos]

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

5 rounds for time:
4 thrusters (60kg)
8 swings
12 burpees
30 double unders

L1 time 24.32

dead man walking after this

[tom vezos]

power clean/sit up back ext-

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 40kg
Sit-ups
Back extensions/ Supermans

Time 15.30

felt great

[tom vezos]

Thruster 1-1-1-1-1-1-1 reps

62.5

beat my recrd by 2.5

[tom vezos]

As many rounds in 20mins
Row/run 200 meters
Sumo deadlift highpull 40kgs, 21 reps
Pull-ups 15 reps


3+11sdlhp

[tom vezos]

09 november 2009 -RUN/THRUSTER-

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

L3- 23.56 / 15

[tom vezos]

10th november
5k run

31.33 mins & 33 push up in 2 mins for finisher

[tom vezos]

Total 13th november

Back squat, 1 rep 85kg
Shoulder Press, 1 rep 60kg
Deadlift, 1 rep 120kg
total 265kg