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

[Dane]

Performed at RAAF Edinburgh GYM, Adelaide. You have no idea how much motivation is required to go to the gym when Beers cost $2.

20 APR 10 2030L

AMAP in 5 Mins - 40Kg above head

44 times above head.

Then;

"J' - My own 'hero' workout named after my Grandfather, who passed away boxing day:

30-15-9
Burpees
Pushups
Squats

Time not recorded. Next time. Rob, we should make this a workout to do one day properly, It fucking hurts!

21 APR 10 1130L

10 Mins skipping 100 Normal, 50 running, 25 each side, 20 DU, rotate until time.

Then;

For time - 50 OHead squats scaled to 40kg. Every time bar goes to ground or fail, 30 air squats.

Time 11 Min 40. Bar went to ground 4 times - 120 Air squats.

[Dane]

22 APR 10 RAAF Edinburg Gym

Deadlift, Clean and Split Clean practice. Gym very packed and short on time, couldnt do much.

27 APR 10 at home slightly hungover

1.5km run
30-20-10 pushups squats situps
1.5km run

Back to normal training, (and eating) tonite. Life becomes more difficult more me now, the honeymoon is over regarding the sweet 8-4 routine I have had, more and more trips on the cards means I need to work hard to keep the training up.

[Dane]

FRAN 42.5kg

7 Min 28 Seconds.

My back is fucked. Again. Dammit.

[Dane]

28 APR 10

150 Presses for time 45kg

11 Min 53 Seconds

[Dane]

29 APR 10

'GRIFF' - Crossfit Hero workout

800m run forward
400m run backwards
800m run forwards
400m run backwards

Time 8 Min 52 Seconds

Finisher - AMAP Pushups in 4 Mins - 93
Finisher - AMAP Shoulder to Ohead in 2 Mins - 76, then 15 pushups

[Dane]

03 May 10

5km run med pace

not timed - first time in Vibrams

[Dane]

04 MAY 10

'Griff'

800forward/400backward/800forward/400backward

Time 8 Min 09 Seconds

then

3RFT
10 Pushpress 40kg
15 pullups
30 DU

Time 5 Min 53 Seconds

[Dane]

05 MAY 10

21-15-9

Burpees
Pullups
600m run

Time 11 Min 43 Seconds

[Dane]

08, 09 MAY 10
Metcon training at home

08 May 10

1.6km run
30 burpees
1.6km run

Not timed.

09 May 10

3 RFT:

50 DU
75 Squats

Time 14 Mins 20 Seconds.

First time squats since back injury. Will be in Tas/NZ for next week so will be doing alot more of this style of metcon in the absence of the gym.

[Dane]

10 May

Rest - due to 7 hours in the air, no time.

11 May - Anglesea barracks, Hobart (meant to be in NZ.. bugger) and no Gym

8km run - Barracks to Long Beach and back. Longest run in vibrams. Very rough bloody road.