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

[John F]

Rest Day

[Tom]

Off to a cracking start Johnny boy .

[Dan]

Best training log on the forum!

[John F]

well boys i had to start off easy.... couldnt rush into these things!!

5 rounds for time

body weight back squat 7 reps@ 85kgs

14 steps over head walking lunge 24kgs
21 push ups

Time = 16:58

3.2km run (20 burpees at 1.6km at top of ramp)

Time = 12:58

3 rounds for time

10 squat snatch 40kgs
20m broad jump

200m run including the ramp

Time = 13:38

[John F]

Helen

400m run
21 kettlebell swings @ 24kgs
12 pull ups

7:57

[John F]

7 Rounds For Time:

7 Unbroken Hang Squat Cleans - starting @ 40kgs finishing on 70kg

7 Unbroken Handstand Push ups

17.09

[John F]

WOD 1
21, 15, 9
wall ball
pull ups
600m around car park and up and down the ramp
20kg vest males
Time - 15:30

WOD 2
Burpee/Deadlift ladder
10 burpee/ 1 deadlift
9 burpee/ 2 deadlifts
down to
1 burpee/ 10 deadlifts
Males 110kg
Time - 7:28

WOD 3
hang clean increasing by 5 kgs every lift. Starting at 60kg Lift on the minute every min until fail.

weight - 95kgs

WOD 4
50m sled sprint up ramp (50/30kg)
10 Thrusters 60/40kg
10 tyre flips 200/90kg
Time - 2:29

[John F]

Overhead Squats 85% 2x3- weight 65kgs
Rest 5-10 min
Dead lift 90% x 1 on the minute for 10mins - weight 165kgs
Rest 3 min
Tabata Row- 8x20:10, pull for meters
749---- very ordinary!!


RAW Endurance
1:3 intervals
2 Rounds of: (run out and then back)
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
was 70 meters short of the ramp

[John F]

Press:80% x 3 sets x5 reps 180sec rest wight - 55kg

Rest 4min

Push Press:85%x4sets x3 reps 180sec rest weight - 60kg

Rest 4min

Behind the Neck Jerks

Snatch Grip:90%x3setsx3reps 180-240sec rest weight - 55kg

Rest 4min

Clean Grip:90%x3setsx3reps 180-240sec rest weight - 70kg

[John F]

5 rounds for time:
5 Split/Power Cleans 85kgs
10 Box Jumps 3 tires

Time - 7:53

endurance

Run: 2x10min - about 4km