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

[adrian]

4 rounds for time

400m run
50 squats

11.42

[adrian]

At Crossfit Penrith

21-15-9 Reps
Thrusters 40kg
KB Swing 24kg
Pull-Ups
Run 400m

19.27

hard, hard, hard... glad that I did it as rx'd, seriously close to throwing up on this one. My form just disintegrated throughout on everything, weights probably a touch heavy for me at this stage.

[adrian]

Crossfit Total

Squat - 100 (PR)
Press - 45
Deadlift - 140 (PR)

Total - 285

(Previous CFT 11/03/09 - 245)

Lots to work on still

[adrian]

5K Run

24.33

[adrian]

Barbara

5 rounds for time:
20 Pull ups
30 Push ups
40 sit ups
50 squats

Rest exactly 3 mins between rounds

Total Time: 40min 42

Had only previously done this scaled: 10,20,30,40

[adrian]

30 Muscle ups for time

Subbed 1 MU attempt, 2 Ring pull ups, 1 jumping muscle up

1 Actual muscle up, 29 subs

37.07

[adrian]

5 rounds for time
Team with Rob

10 tyre flips each (flip the tyre to your partner and do 1 burpee whilst they flip)
21 wall ball
15 pull ups
400m run

36.34

[adrian]

3 rounds for time

30 kettlebell swings (scaled 16kg - should of had a bit heavier)
30 double unders (first round 90 singles and a couple of DU's - 2nd and 3rd rounds DU's)
10 box jumps
400m run (shin splint feeling - gotta loosen up the calves better before running)

13.23

[adrian]

3 Rounds for time:

21 Wall Balls
15 Pull ups
9 Burpees

8.28

Just can't seem to get chest to bar - I'm getting the height (mostly) but can't get my chest to touch...

[adrian]

Crossfit Norwest Games

WOD 1
80m tyre flip
500m row
24kg KB farmers walk

8min 39

WOD 2
3 rounds for time:
21 wall balls
15 pull ups
9 burpees

8min 36

Total= 17min 15