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

[Tom]

How's training been in general mate? How's RAW going for you? Feeling stronger/faster/whatever-er?

[adrian]

Trainings been a bit inconsistent, dunno why exactly. Still feeling like I need a whole heap of extra strength. Maybe some lycra tights will help

[adrian]

Fran

21-15-9

6.07

First time done as rx'd international standard 42.5kg. Should be able to do much better seeing as my last fran time was 4.53 with 40kg...! Need to re-assess things a bit maybe.

[Tom]

Trainings been a bit inconsistent, dunno why exactly. Still feeling like I need a whole heap of extra strength. Maybe some lycra tights will help

I find they add at least 30kg to all lifts. I wear them to work just in case I have to lift heavy boxes .

[adrian]

Karen
150 wallballs

8.45

followed by

Tabata row

804m

[adrian]

Handstand practise - got a few free standing handstands for longer than 5 seconds - accumulated about a minute all up

L-Sit - accumulated about 60 seconds

Weighted ring dips
3-3-3-3-3

15kg for all

Strict Press
7-7-6-5-4

40kg for all

[adrian]

Lynne

Bodyweight bench press (scaled- 65kg bench press)
Pullups

5 rounds for max reps. There is NO time component to this WOD.

Rd 1: 7/27
Rd 2: 8/23
Rd 3: 7/20
Rd 4: 5/15
Rd 5: 5/15

132 reps total

[adrian]

Griff
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

8.22

Followed by

3 rounds for time

10 Push Press 40kg
20 swings 24kg
30 double unders

7.44

[adrian]

Front Squat 3 x 3 - 85% (180sec rest)

80kg

Sumo Deadlift High Pull 5 x 3 - 85% (180sec rest)

60kg

Deadlift
3-3-2-1

100kg-120kg-140kg-150kg

[Tom]

New focus is looking good Aids, hope it works for you.