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

[Joel]

9 March

90% max deadlift, 2 every 90 seconds for 10 rounds
100kgs could have done more but need to get technique correct first

20 mins skipping
Tried double unders half time (freaking hopeless) single rotation rest

150 kettlebell swings @ 20kgs
10 mins 29 seconds

Brutal day.

[Joel]

11 March

Strict Press (SP) 7*3 120sec rest
55kgs

Push Jerk (PJ) 5 x 3 120sec rest
65kgs

Split Jerk (SJ) 3 x 3 120sec rest
65kgs - got 70 up twice but couldn't complete 3rd

Finisher
5 pushups
10 squats
15 lateral hops
20 burpees

1 min 12 secs

[Joel]

30 March

Daniel
50 Pull-ups
400 meter run
40kg Thruster, 21 reps
800 meter run
40kg Thruster, 21 reps
400 meter run
50 Pull-ups?

29 mins 22 secs

First session after almost 3 weeks off with a faarked ankle. Lost a lot of strength.

[Joel]

10 April

7 Rounds For Time:

7 kettlebell swings

7 kettlebell cleans

7 kettlebell snatches (each arm= 14)

23min 40 seconds

[Joel]

12 April

15 Overhead Squats 30

30 Sumo deadlift high pull 30

45 swing 20

200m run

3 rounds for time

28 mins 6 seconds

[Joel]

13 April

3 round for time

1min prone hold, 1min wall ball, 1 min handstand (score = wall balls less fails on others)

42

REST

Press

5 sets of 5 reps (max weight achievable)

50 kgs - just failed with 4 x 55kgs

REST

400m run forwards, 200m run backwards, 100m run forwards

2 mins 41 seconds

[Joel]

14 April

7 rounds for time:

10 Split/Power Cleans 40/30

10 Box Jumps 3 tires

10 swings

200m run

25 mins 10 seconds

[Joel]

15 April

50kg squat clean, 15 reps
30 Toes to bar
30 Box jump 2 tire box
40kg Push press , 30 reps
30 Double-unders (subbed 90 normal)
40kg thruster, 15 reps
30 Pull-ups
30 Burpees
20m Walking lunge with 20kg plate held overhead

26 ins 7 secs

[Joel]

19 April

"Tabata This!"
Tabata Row or Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Run or Row

526

[Joel]

21 April

CrossFit Total

1 rm Squat - 95kgs
1 rm press - 60 kgs
1rm deadlift - 130kgs PB

For Kilos

285