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

[Ben M]

Time to start logging my progress;

6/01/10

OHS & Pullups 21,18,15,9,6,3 - 15:07

Cheers

[Ben M]

7/1/10 - Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

@ L2 - 65 Reps, 80 Squats - 24:22

[Ben M]

"Running Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Time: 13:41

[Ben M]

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

3 x's 1 min efforts 1:1:1 hollow rock with broom, supermans, prone hold

For time:
15 kb swing
12push press
9 box jumps
200m run

time; 10:58 (i think)

And some bloody sore limbs!!!!

[Ben M]

18/1/10

Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.
10min, 2500mtrs row - need to go harder next time with this..

Press; 5, 5, 3, 3, 1, 1, 1 (pr or fail) rest 180sec between, 65kgs 1 rep max. very happy.

[Ben M]

21 JAN 2010
6 Rounds of:

3 x Overhead by either Press, Push Press, Push Jerk or Split Jerk (Starting from the ground, locked out up top) w/ 85kg +, 3 rep @ 60kgs.
20 Double Under's / 60 normal skips

15:30

Finisher, clean n jerk 60kgs & 5 burpees every minute on minute for 10 mins.

I'm going to sleep now...

[Ben M]

Grace,

50kgs clean n jerk, 30 reps x2 for time. 3.29/4.32

Finisher - that was just rude!

I'm off to bed, too tired.

[Ben M]

20 min AMRAP (as many rounds as possible)

7 Front squats

5 push press

3 squat cleans

1 burpee

6 times through, 1 set of front squats completed.

[Ben M]

02 FEB 2010
AMRAP in 20 min:

10 Deadlift
8 Hang Power Clean
6 Front Squat
4 Push Press
40kgs

6+4 dead lifts

[Ben M]

Back squat 5,5,5,5,5
finished on 110kgs - i'm fgn stoked with that weight!!!

finisher, 50 burpees - 5:28

other finisher, 21,15,9 pull ups & kettle ball swings. 5 tyre flips in each round.

Time for bed, need sleep.