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

[Dane]

20 JAN 10
RAW

S&C: 'NATE' 8 RNDS + 1/3.

STARTED ON HSPU. LAST 3 ROUNDS COULDNT GET MU, SUBBED RING DIPS.

ENDURANCE: 'DEATH BY 10M RUNNING', LEVEL 16.

[Dane]

21 JAN 10
RAW

6 RNDS:
3 PUSH PRESS/JERK 75/70KG
20 DU

6:58

FINISHER
70KG CLEAN AND JERK, 5 BURPEES, ON MIN FOR 10 MINS

ALL BUT TWO, LAST 5 POWER CLEAN > FRONT SQUAT > PUSH JERK

IT HURT..

[Dane]

22 JAN 10

10 min barefoot skipping,
5 wall walks,
3 sets of 5 muscle ups.

4 rounds of:
25 pullups
25 pushups
25 situps
25 squats
max efforts, resting 1 min after first set, 2 min after second set, etc.

fastest time 2:44

[Dane]

23 JAN 10\

RAW ENDURANCE

9 min C2 timetrial 2470m

[Dane]

25 JAN 10

RAW S & C

30 MINS 50 SECS

(not overall happy, pullups are a weak part of my game)


ENDURANCE REST

[Dane]

26 JAN 2010 AUST DAY

WOD 1 - 12MIN 3SEC
3RFT
10 CLEANS 70KG (SCALED FROM 80)
6 MU
15 90CM BOX JUMPS

WOD2 - 1370M (RXed)
40:20 W/R RUN X 5

WOD3 - 11MIN 18SEC (RXed)
5 RFT
45 KG THRUSTERS
200M RUN

[Dane]

27 JAN 10 AM

RAW S&C REST, DID CROSSFIT

'GRACE' X2 (RXed)

3:36 AND 3"42

[Dane]

28 JAN 2010

RAW S&C

AMAP IN 15MINS 2 X 24KG KB
7 BURPEES
5 POWER CLEANS
3 FRONT SQUATS
1 PUSH JERK
= 6 ROUNDS 4 POWER CLEANS (SHIT)

RAW ENDURANCE

C2 ROW 6 X 3MIN EFFORTS, 1 AND 3 MIN RESTS
= 5103 M

[Dane]

29 JAN 10

RAW S&C

WORK UP TO 1RM MUSCLE SNATCH
=60KG

'POWER CINDY'
AMAP IN 10 MINS
3 C2B PULLUPS
7 CLAPPING PUSHUPS
10 JUMPING SQUAT
= 9 RNDS, 2 PUSHUPS

[Dane]

31 JAN 2010

GAMES REPLICA DAY (FUN.)

WOD1
5 rounds for time
7 body weight back squat
14 travelling overhead lunge 24/16 kb- single arm held for set
21 push ups
=16.11

WOD2
1.6km run
20 burpees
1.6km run
=13.33

WOD3
3 rounds for time
10 squat snatch 40/30
20 m ramp broad jump
200m run
=9.43