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

[Dane]

12, 14 and 15 FEB 10

12 FEB 10 - OWN WOD (NOT ABLE TO MAKE SESSION TIMES)

7 X 1RM DEADLIFT TOTAL= LOOKING FOR TOTAL WEIGHT LIFTED IE A FAIL WILL LOWER YOUR TOTAL.

= 7 X 150KG - 1050KG.

COULDNT DROP WEIGHTS, AS NO PADS, OLD SCHOOL 1925 WEIGHTS AND THE PTIS ARE WEIGHTS DROPPING NAZIS (MIL GYM).

14 FEB 10 - OWN WOD (IN CANBERRA), IN A RANDOM ROOM

100 BURPEES
50 PUSHUPS
100 SQUATS
ONE INTERRUPTION AND SUBSEQUENT VETTOEING BY A GIRLFRIEND AT THE TIME MORE INTERESTED IN TAKING ME OUT TO YUM-CHA BEFORE THE CROWDS SHOWED UP THAN LETTING ME DEVELOP THE BODY OF HER DREAMS.

15 FEB 10

7-5-3-111 SNATCH GRIP DEADLIFT
MAX 1RM 130KG

MAX PULLUPS PUSHUPS SQUATS

PULLUPS 25 RYTHYM WAS OK, JUST LOST GRIP. NEED TO STRENGTHEN FOREARMS
PUSHUPS 118 (NOT 18 ROB..) STRICT FORM, WAS GOOD
SQUATS 116 WAS USING MY LEFT LEG TOO MUCH, STILL A PROBLEM AFTER NY R KNEE SURGERY, REALLY NEED TO FIX MY RIGHT VMO, ENDED UP FATIGUING MY LEFT VMO TO FAST.

[Dane]

16 FEB 10

10-9-8-7-6-5
BURPEES
WALL BALLS
PULLUPS

8MIN 50

Half workouts, in lead up to games.

[Dane]

17 FEB 10

AMRAP 5 mins

10 DEADLIFTS 100KG (MEANT TO BE 80KG)
10 KB SWINGS 24KG
10 PUSHUPS

= 3 RNDS 7 DL

AMRAP IN 3 MINS

5 PULLUPS
20 SQUATS

4 RNDS 2 SQUATS

COMMENT - Fucked my back. Was already sore, deadlifts pronounced it. Fucking stupid, esp before games. Now not doing games, cant afford to keep breaking myself and aggravating injuries atm.

[Dan]

Fuck dude. Sorry to hear.

I read/listened to something Robb Wolf said once about the hardest thing training CF athletes is keeping them from damaging themselves with overtraining. I know we all do it, I certainly did and am still paying the price months later.

Problem is, we train when we shouldnt, because we love it. I HATE MY REST DAYS.

You still coming up? maybe sub workouts? Or at least volunteer?

[Dane]

18 FEB 10

'JT'
21-15-9
hspu
ring dips
pu
=16min 25sec

Hardest was HSPU, really slowed me down. Taking care of back atm.

[Dane]

19 FEB 10

AT HOME - 'ANNIE' SUBBED WITH PUSHUPS (VICE SITUPS - BACK)

50-40-30-20-10
DU
PUSHUPS
=14 MINS 24 SECONDS

Pushups feel weighted, shoulders are hurting. Feel able to take 2 days off now, will be good for back.

[Dane]

22 FEB 10

21-15-9

40kg FRONT SQUATS
Ring Dips
Tyre Jumps

9min 53seconds

Happy, worked on consisent, good technique and not stopping.

[Dane]

23 FEB 10

1-10-1-20-1-30 push press

80-60-85-45-80-40

= 390

Happy. Good technique, good result.

The breath thing - dont want to talk about it. DU dont sub well for situps (back), still having kippping swing issues. I need to stop racing people with my ego and work on technique first. Speed, and appearance, are a byproduct of technique, and fitness. Not the reverse.

[Dane]

24 FEB 10

CHELSEA
5PULLUPS, 10PUSHUPS, 15SQUATS
ON THE MINUTE FOR 30 MINS. IF NOT MADE, REST UNTIL NEXT ROUND STARTS.

25 FULL COMPLETED.

Working on Kipping Pullups, pushing out knees. Getting better on both areas.

[Dane]

25 Feb 10
15-12-9
R thrusters 20kg
L thrusters 20kg
R bent over row 32kg
L bent over row 32 kg

= 14 min 35.

Finisher 20 sumo deadlift highpull, 30 kb swings 20kg

= 1 min 39.

Im really feeling the pinch atm. My back and knee are still requiring work, my hands are fucked. I need to start listening to my body more, and do abit more focus on recovery. Im going to take tmw off, and incoporate a rest day into the middle of the week. 5-6 days straight is not doing me favours, im not getting the recovery I need atm. Plan for the next couple of weeks is:

SUN: RAW/Cfit endurance/Rest
MON: RAW/Cfit S&C
TUE: RAW/Cfit S&C
WED: Rest, incoporate social and coaching side as possible
THUR: RAW/Cfit S&C
FRI: RAW/Cfit S&C
SAT: Rest/ RAW/Cfit S&C