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

[Dan]

Book it in!

[Rob]

This message should only apply to those who are performing the RAW programming and those (kez+kiara) who sometimes follow RAW sometimes CrossFit and sometimes there own stuff.

Sunday the 28th MAR 2010 we will continue on with following the CrossFit Games events from around the country and the states. I will do my best to find the WA events but I seem to have more trouble finding this than Indiana Jones did finding the Lost ark. If I happen to find these mysterious workouts we will perform them however if we don't we will be doing these workouts.

The only reason we are not working out this Sunday is because some big ranga has a ridiculous race to run on sand. Stupid.

workouts as follows.
WOD 1
With or with out vest. Has not been decided yet (60kg/40kg) Vests (10kg/5kg)
1 clean and jerk, 1 round of Cindy
2 clean and jerk, 1 round of Cindy
3 clean and jerk, 1 round of Cindy
all the way to
10 clean and jerk, 1 round of Cindy


WOD 2
As many reps as possible in 3 minutes of:
Floor-to-Overhead (70kg/40kg)

* Barbell can move anyway from the floor to overhead (c&j, snatch, squat clean, split jerk...)
* Arms must be at full extension overhead with elbow in line over shoulder and both legs must be at full extension with feet reset under your body (no wider than shoulder width) before bar returns to the floor.
*arms and legs must be at full extension, locked out at the same time with feet back under body before barbell returns to floor.

Pennsylvania/Maryland/Delaware Section

WOD 3
Event 1: Row - 3 minutes - max calories
3 min rest
Event 2: Deadlift (125kg/85kg) - 3 minutes - max reps
3 min rest
Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (40kg/30kg) - 3 minutes - max reps
3 min rest
Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start** one set until fall from bar or 3min if you can hang on the whole time
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time

SoCal

[adrian]

I'm unfortunately out for the 28th - I like the look of wod 3 though - whooo

[Dazza jackson]

looking forward to it! looks like fun, hmm..its 2am i better get SOME sleep!

[Rob]

Easter Sunday Workouts for RAW competitors only.
WOD 1

5 rounds for time:
20 squats
10 pull ups
5 burpees
400m run

males 15kg vest females 5kg

WOD 2

4 rounds with 2min rest between rounds (total time of work period only)
tyre drag up ramp
30m tyre flip
5 snatchs 50kg
30m burpee broad jump

WOD 3

21,15,9
50kg thruster
32kg kettlebell swing
400m row

WOD 4
Deadlift
starting at 130kg going up by 5kg every 30sec until the weight can not be lifted.

[adrian]

This is just getting sadistic!

[Mattyb]

I feel sick

[Lawrence.McDonell]

Got this off Crossfit mainsite messageboard. Plenty more punishing sessions in there. It is all of the sectional WOD's so far.

[Rob]

That Is fantastic Lawrence!! I'm sure some of them will get used!!!

This Sundays workouts for the RAW guys have been prearranged and this is the schedule
WOD 1

21,15,9
wall ball
pullups
300m run (including ramp)

males 20kg vest/ females 10kg vest

WOD 2
burpee deadlift ladder
10 burpees/ 1 deadlift
9 burpees/ 2 deadlift
8 burpees/3 deadlift
all the way to
1 burpee/ 10 deadlift

110/75kg deadlifts

WOD 3
every 30sec and 5kg starting at 60kg
hang clean

WOD 4
sled sprint 40/30kg
10 thruster 60/40kg
10 tyre flip

[John F]

So do you think that this would be a short work out for a sunday session?

BRUTUS

1 hang power snatch, 1 overhead squats, 1 ring dips
2 hang power snatch, 2 overhead squats, 2 ring dips
3 hang power snatch, 3 overhead squats, 2 ring dips.... up to 10

800m run

10 hang power snatch, 10 overhead squats, 10 ring dips
9 hang power snatch, 9 overhead squats, 9 ring dips
8 hang power snatch, 8 overhead squats, 8 ring dips... back down to 1

men use 40% bodyweight
Ladies use 30% bodyweight