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

[DanW]

14/03/10

17km run - 1 hour 31mins

Workout on my own

[DanW]

Saturday 20.03.10

10 rounds for time - 30.06

3 weighted pull ups 5kgs
5 strict pull ups
7 kipping pull ups

Finisher - 5 rounds
300metre run fb 10 kettle bell swings @ 32kgs

Killer Session

[DanW]

Monday 22/03/10

Tried doing WOd, claf blew out after 50metres of first run, very sore!!

Did a new workout for time

100 presses (40kgs) for time

13:58

Finished with a 1km row.

[DanW]

24.03.10

5 Rounds For Time:

6 push press - 60kgs

9 Pull Ups

12 toes to bar

400m Rowing - calf not good enough to run

Time:26:50

Tough workout - no energy - very dissapointed with time

[DanW]

15/06/10

Workout done at home.

FRAN

3 Rounds for time
21, 15, 9

Thruster - 37.5kgs (all the weight i had)
Pullups

Time: 4 mins 42

[DanW]

Thursday 17/06/10
On the minute for 10min or until failure to complete the set in that minute: Chin Must clear the bar on each pull up.

2 L-Pull ups

4 Strict Pull ups

6 Kipping or Butterfly Pull ups

Score: Took 13 mins to complete 10 sets



Friday 18/06/10

AMRAP 12min

3 pull ups 20kg dumbell
50m sprint (25m shuttle)
3 ring handstand push ups (normal HSPU with 20kg plate to scale)

Score : 6 rounds + 50m sprint

[DanW]

Sunday 20/06/10

Complete 30 muscle ups in quickest time possible.

Time : 15 mins 14 secs

Am wrapt at this. Wasnt even aware that i could do that many muscle ups. Didnt try any consecutively, just wanted to get all 30 done. Failed 7 attempts (all mental failures not physical)

50 clean and jerk/push press/split jerk. Really concentrated on technique. Trying to make my movements and efforts more efficient.Didnt worry about time - had plenty of breaks.

[DanW]

Monday 30/08/10
Squat clean
3,3,3,3,3,3,3
Best lifts was 95kgs
Did one lift at 100kg butcould not control on the second.

40 burpees to finish off.

[DanW]

Wednesay 1/08/10
10 rounds for time
10 pullups
10 dips
10 situps
10 squats
Time; 19:29

Dips smashed me

[DanW]

Thursday 2/9/10
12 min amrap
5 overhead squats 45
10 push ups
20 double unders

10 rounds