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

[Joel]

31 August

10, 9, 8, , , , , 3, 2, 1 for time:

Deadlift 1.5 x body weight (100kgs)
Run 200m

24 mins 1 second

[Joel]

1 September 2010
[A]

As Many Rounds as Possible in 12 Minutes:
5 Overhead squats @ 45/30
10 Pushup
20 Double Unders (subbed 3 x single)

6 rounds + 5 squats



max double unders 3mins

[b]90 subbed 3x ie 270 singles

[Joel]

4 September
10km run

63 mins

Shit time. Couldn't run up hills due to back stiffness/locking after deadlifts during the week. Good course. A good time to aim for maybe 50 mins for next time.

[Joel]

6 September
REST

at CFNW

[A]
3 cleans 85/55(50kgs, right wrist still screwed)
200m run
21 swings 32/24 (24kgs)
200m run
42 burpees
200m run
21 thrusters 32/24 (16kgs done on left arm only)
200m run
3 cleans 85/55 (50kgs)

18 mins 11 seconds

as soon as you finish part A


You have 3mins to lift a 1 rep for max weight from shoulder to overhead (racks) to be used. You must strip your clean bar and use that
[b]70kgs

[Joel]

7 September
17km Wollstonecraft run

1 hour 37 mins

Slow, slow. Just trying to get through it. Stopped at 2kms to walk, and then ran rest of the course.

[Joel]

9 September

6 x 250m intervals

40.8 secs fastes - 42seconds

[Joel]

11 September

23.5km run, Wollstonecraft to North Parramatta

2 hours 30 mins

Faaarken still hurts...

[Joel]

14 September

7 x 700 metres, with 3 minute rest

1 min 59seconds
1min 58seconds
2mins 10seconds
2 mins 8seconds
2mins 16seconds
2mins 10seconds
2 mins 9seconds

[Joel]

19 September

Sydney Half Marathon

1 hour 53 mins

A bit slow. Need new shoes (with inner soles), a watch and a B singlet next year.

And maybe more than 8 days training.

[Joel]

21 September

21 SEPT 2010

[A]
Seven rounds for time of:
95/60kg Clean, 3 reps
4 Ring handstand push-ups
* women normal HSPU

10 mins 12seconds Only 55kgs on the clean (right wrist still faarked) and HSPUs

In teams perform Heavy Fran
21, 15, 9
60kg Thrusters
20/10kg pull ups
*if you choose to wear a vest you must wear it for thrusters aswell. Otherwise dumbell it up!

5mins 55secs With Sam, only 40kgs on the thrusters, done in 10kg vest