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

[adrian]

AMRAP 15mins

Handstand push ups
37

rest 10mins

5 rounds for time:

5 Split Power Cleans (M: 85kg/W: 55kg) scaled to 70kg
10 Box Jumps ( 3 tires)

11.13

rest then

Run

2 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistent as possible, Bike and Run, do this as an out and back.

Foul if you go over or under your 1st round distance. RPE of no less than 85%
Foul= 2 min of max rep push ups.

Approx 800m out and 800m back - just made it in by about 4 secs. Did not want to do push ups.

[adrian]

LSD Run

Approx. 15km covered

Was a weird run. Ran the first 8km with Joel, about 2km on road the rest on trail along the great north walk. Joel had an extremely painful back so we kept resting every few kays. Once we got to 8km JT got the train back and I continued the run along the roads back home. So covered about 8km continuously after the first 7km were stop start. Legs were fatigued from this weeks workouts but made it pretty much through. ITB started to get a bit tight, but seriously, considering where I was a few months ago - this is pretty positive. Still have a fair bit of strengthening work to do. Get focused damn it!

[adrian]

Squat
10-8-6

60kg-80kg-90kg

Press
5-5-3-3

40kg-49kg-52.5kg-55kg(f on 2nd - but 1RM PR)

Deadlift
3-3-2-1

100kg-120kg-140kg-140kg(f) Just burnt myself out and tired I think.

[adrian]

Snatch grip deadlift

10-7-5-3-1-1-1

60kg-80kg-90kg-110kg(f on 2)-100kg-110kg-120kg (attempt at 130kg but failed)

Rest 10 min

1 x Max Rep Pull up, rest 3 min, Push up, rest 3 min, Squat

25 pull ups
50 push ups
120 squats

I think its obvious I like to get to round numbers...

[Tom]

Good to see you beat Tara on the DL's, how'd the lower back feel? Were you able to get in to a good position?

[adrian]

Only beat Dan because I managed to get a hook grip going. Lower back was ok - I actually felt my abs working extra hard to stabilize. Still, it will be a while before I beat him again, so I'll claim this one.

[adrian]

1:3 intervals

2 Rounds of:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

Approx 2000m covered.

Would have benefited from running with someone, first 30 seconds felt ok and then the oxygen debt just hammered me. By the end it was the first 10 seconds felt strong. Ran barefoot as well.

[adrian]

AMRAP 5min

10 deadlift 80kg
10 swings 24kg
10 push ups

3rds + 5 DL

rest 5mins

AMRAP 5 mins

5 pull ups
20 squats

6rds + 5PU and 1 Squat

rest 5 mins

1min prone holds
1min isometric squat (eventually to 30sec)

3 rounds

Tired and legs felt fatigued really early.

[adrian]

Squats
10-10-10

70kg-75kg-80kg(f on 9)

400m sprint
1:05

[adrian]

21-15-9

Front Squat 40kg
Ring Dips
Box Jumps

13.34

Endurance WOD

1 minute ladder
All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Approx. 2300m

This just felt bad from the start.