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

[DanW]

02/01/10

3 rounds (15,12,9)

L arm D/B thruster (20kgs)
R arm D/B Thruster (20kgs)
L arm pull up (rings)
R arm pull up (rings)

Time 16min 45

Runs - 3 rounds

200,400,600

1st 2nd 3rd
200m 31sec 31secs 31 secs
400m 1min 04 1min 10 1min 12
600m 1min 47 1min 50 1min 43

First crossfit session - tough/intense/competetive - good stuff!! Will be sore !!

[DanW]

Monday 04/01/10
5 Rounds
10 split power cleans @ 40kgs
10 box jumps @ 2 x big tyres

Time 8mins 58 secs

Dan and Julie 400m @ 70kgs

[DanW]

05/01/10
Warm up - 3 rounds

5 OHS
2 Turkish get ups
10 swings
5 pull ups

Session
21, 18, 15, 9, 6,3
Over Head Squats
Pull Ups

Time 16mins 43 secs

Strained R groin slightly while doing deep squats, finished session, but quite tender.

[DanW]

Thursday 07/01/10

WOD
100 pullups
100 pushups
100 situps
100 squats (did not do- sore groin from last session)

Time 22mins 30 secs

Need to work on doing more consecutive pullups.
Groin struggling, so no squats - found session really tough

[DanW]

By the way - could not get to session due to work, so completed it at home.

[DanW]

Sunday 17/01/10

Dead lifts - 2 reps every minute on yhe minute for 10 mins.
145kgs - no fails

Straight into 30 burpees.

3x 1 min sprint, 3mins break

1minute of pull ups and 1 minute pushups

3x 1 minute sprint, 3 min break in between

Very tough session, but quite satisfying.

Need to work on pull ups.

[DanW]

Monday 18th January 2010

Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.

4 x 200m runs - jog back recovery

rest 5 min

Press; 5, 5, 3, 3, 1, 1, 1 (pr or fail) rest 180sec between

65kg max

Another tough session, legs are on struggle street

[DanW]

10/03/10

AMRAP - 20mins

Pull ups
400m run

65/4070

Good tough session after 4 weeks off.

[DanW]

Workout done at home

Tuesday 16/03/10

WOD
100 pullups
100 pushups
100 situps
100 squats

Time 15mins 05secs

[DanW]

15 MAR 2010
Jump Rope Barefoot 10 min., mixing in variables of DU's, Cross Overs, single foot, running.

5 - 7 wall walks

2min accumulated L sit
15/03/10
Skipping 10 mins
7Wall walks
2mins accumulated L holds

5 Rounds of:
1 1/4 BWT Dead Lift x 15 reps (115kgs)
20 Box Jumps - 2 tyres
90 sec rest
1) 2:05 (2) 2:15 (3) 2:35

Rest 3 min

3 Rounds :

Hollow Rocks: 60sec, prone hold 60sec