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

[Joel]

December 1

4 x 800 metres for time

2.19
2.24
2.43
2.22

[Joel]

7 December - Pull ups
1 in 1 min, 2 in 2 mins, etc...

9 (not scaled)

Squat press
5 on the minute every minute for 10 mins
40kgs

[Joel]

8 December
Filthy 50's - faaarking hurt

Joel 41.20

[Joel]

9 December
5km Run

24 mins 15 secs

Don't eat before running. Need at least 24 hours between last session.

[Joel]

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

11 + 5 pullups

Need help with kipping for pullups. Holding me back.

[adrian]

Next time you're there I'll run you through some technique for the pull ups..

Or watch this http://www.vimeo.com/1790636 Robb Wolf is my crossfit hero. Don't think part one exists - I've looked for it for ages.

Or go to youtube and look up kipping pull up.

[Joel]

11 December
Clean and Jerk
1-1-1-1-1-1-1 reps

350 (50kgs each time, failed @ 60)

[Joel]

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

21.05

30kgs push press
L pullups more like 'w'

[Joel]

15 December
Deadlift
3-3-3-3-3-3-3

90kgs

Lifted 120kgs max, 15 more than previous high

[Joel]

15 December finisher

Shuttles
6 laps, swap with partner, 3 times

1.44 (with Kez)