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

[adrian]

4 x 180m sprints within ten minutes

Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.

Press
5-5-3-3-1-1-1

40kg-45kg-50kg(PR)-50kg(f on 3)-52kg(f)-54kg(f)-50kg

My last one rep max PR was 47.5kg - this time I did three reps with 50kg - but then couldn't add to that to get a better one rep max... wtf?

[Tom]

Fatigue? Not enough rest between sets?

[adrian]

Well whatever it was, it's carried over to today...

5K Run

23.28

Felt horrible the whole way virtually - lost it in the last 1.5K

[adrian]

Nate
Complete as many rounds in 20 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

7 rds

Death by 100m

15mins + 120m

[adrian]

6 Rounds of:

3 x Overhead by either Press, Push Press, Push Jerk or Split Jerk (Starting from the ground, locked out up top) w/ 85kg +
20 Double Under's

Scaled weight to 60kg (did one set @65kg)

8.48

5min rest then;

Every minute on the minute for ten minutes:

One clean and jerk + five burpees

[adrian]

Jump Rope Barefoot 10min, mixing in variables of DU's, Cross Overs, single foot, running.

5 wall walks can't get these down to the ground yet

rest then

4 rounds (all out efforts)

25 pull ups, 25 push ups, 25 sit ups, 25 squats, rest 1 min after round 1, rest 2 min after round 2, rest 3 min after round 3

2.44/3.35/4.40/4.50

[adrian]

30 back squat 80kg + 1600m run

13.27

rest then


Run: 1.6km TT rest 3 min, 3 all out 400m sprints (from the bottom of the ramp around car park twice) on every 2mins

5.20

1.29/1.31/1.36

[adrian]

For time:

21 pull ups w/ 12kg, 18 pull ups w/ 16kg, 15 pull ups w/ 20kg, 12 pull ups w/ 24kg, 9 pull ups w/ 28kg, 6 pull ups w/ 32kg, and 3 pull ups w/ 36kg.

Completed up to 28kg then dropped weight back to 24kg to finish final nine reps. Disappointing.

37.29

[adrian]

60min Run

10k covered - took it pretty easy, was hoping to have covered more but I really wasn't pushing it. The ITB held up reasonably well - started to get a bit tight towards the end, but a huge improvement.

[adrian]

15 min AMRAP

7 Burpees
5 KB Power Cleans
3 KB Front Squats
1 KB Push Jerks

1/4 Bodyweight Dumbell's for weight - 16kg rounded down from 18kg - probably got a better metcon effect, but will round up next time.

11 rds + 1 burpee