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

[Dane]

30 MAR 10

Rest.

01 APR 10

Was going to do 0600 session but then got called to early sim. Had to do WOD at Base GYM, restrictions on olympic weights IE cant drop.

C&J 80/85/85
Front Squat 75/80/85

30 DU on, 20seconds off

RAW Endurance on Stationary bike

60on-50off-60on-40off pyramid.

[Dane]

06 APR 10

1 Power Clean and Jerk 40kg
10 Ring dips
2 PC & J
9 RD
etc to 20 PC&J, 1 RD

19 Min 22 Seconds

[Dane]

07 APR 10

'Stephen'

30,25,20,15,10,5 reps for time of:

sit-ups
supermans
toes to bar
40kg stiff leg deadlift

Time: 26 Mins 22(I think) Seconds.

Very slow and deliberate, especially on deadlifts. Im not hurting my back again.

[Dane]

5 * 5 Weighted Pullups 30KG Dumbbell

50 Burpees for time, 2 Min 56 Seconds

3 X (250m + 500m + 750m) on C2. Times not recorded, in vicinity of 50, 1:50, 2:50 for all.

rest for time taken to complete distance.

[Dane]

3 RFT

25 Deadlifts 60kg
25 Knees to Elbows
Approx 150m Farmers walk 2 30kg dumb-bells

Time 18 mins 36 seconds

Performed at Base Gym

[Dane]

3 RFT

15 OHead Squats 40kg
30 Sumo Deadlift HP 40kg
45 KB Swings 24kg
200m

Time 28 Min 49 Seconds

[Dane]

RAW Endurance

1 Min on, 3 Mins off in place, time 3 anti-clockwise around the block.

Then turn around, the same back, try and make it back.

I made it back. And beat Rob. For the first, and likely last time ever.

[Dane]

3 Rounds

1 Min Prone
1 Min Wallballs
1 Min Handstand

74 Wallballs (4 penalties for dropping to knees)

then..

5-5-5-5-5 PRESS with 120 seconds rest

Max weight 60kg

then..

400m forward-200m backwards-100forwards

Time 1 Min 55 Seconds

[Dane]

RAW Endurance
C2, rating 18-20 SPM
7 ON 2 OFF x 3

1854m, 1823m, 1832m

[Dane]

15 APR 10

Rest

16 APR 10

9km walk, Spit to Manly.Not timed.

17 APR 10

1 km walk
10RFT:
200m run
5 burpees
10 Pullups (subbed pushups and squats when bad blister)
1 km walk

Not timed.