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

[Dane]

12 MAY 10

5 Rounds -
30 seconds Isometric squat hold
20 Air squats
30 seconds Isometric wall lean
20 Pushups

13 MAY 10

50 O'head Squats, 40kg. If the bar drops, 30 air squats.
5 Mins 26 Seconds, with 3 rounds on squats.
Finisher - 30 Burpees
1 Min something

[Dane]

Murph, unpartitioned

Time 51 Mins 12 Seconds

Weakness - Air squats

[Dane]

18 MAY 10

1-1-1-1-1-1-1 Benchpress subbed for Deadlift

1RM 110kg (Failed 115)

[Dane]

19 MAY 10

Too much Delayed Muscle sorness to complete upper body workout.

9km run - Home to Gym to Home.

[Dane]

20 MAY 10

Rest.

21 MAY 10

For time:
Run 1.6km
Dumbell snatch, 50 reps (Full Squat Snatch, 16kg KB, alternating arms)
Run 800m
Dumbbell snatch, 35 reps
Run 400m
Dumbbell snatch, 20 reps

Time 23 Mins 48 Seconds

Good ROM today, and I managed to keep all rest periods to less than 10-15 seconds.

[Dane]

24 May 10

10-9-8...3-2-1

Chest to bar pullups
Box Jumps
Normal situps x2

Time 9 Mins 28 Seconds

Finisher

21-15-9
KB Swings
Run 200m with KB

Time 5 Min 20 something

Will try and train again tonite

[Dane]

3 RFT

10 Hang Power Clean 50kg
50 DU

Time 7 Mins 28 Seconds

50 Deadlifts 50kg - working on form

[Dane]

25 MAY 10

1-1-1-1-1-1-1 Snatch

40-50(f)-50-54.6-59-64 Ran out of time to get 7th rep

64 KG Snatch

Finisher

1 C&J first minute, 2 seconds minute, continue as able.

5 Rounds + 5.

[Dane]

26 MAY 10 AM

30 Muscleups for time.

DNF, achieved 16 MU. That is the most I have done in a single session yet I still need to work hard to keep improving.

Finisher

15 K2E
15 KB swings 32kg
5 Laps bear crawl

1 Min 40 Seconds

[Dane]

26 MAY 10 PM

For time, performed at RAAF Gym

1.6 KM Run
500m row
800m Run
500m Row
1.6KM Run

Time 26 Mins 20 Seconds

Running on treadmill, 12-13 km/h pace, 2% incline