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

[adrian]

Murph
In memory of Navy Lieutenant Michael Murphy

For time:
1.6kmRun
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

54.54

Just plain brutal. Muscle fatigue hit me very early on, lack of training, bad nutrition (mostly ok food but not enough of it), 10km run two days ago maybe - not trying to make excuses, trying to find reasons and areas to address. This absolutely smashed me, I had to leave, nearly vomited and just felt the worst I have felt. Suck factor: 10+

Recovery: Epsom salt bath and a few light stretches.

[adrian]

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Up to 5 hand stand push ups and then up to 13 pull ups (+13 pull ups)

Total - 15 handstand push ups in 5 mins and 104 pull ups in 14 mins

[adrian]

Snatch
1-1-1-1-1

45kg

Clean and Jerk
1-1-1-1-1

60kg

These were supposed to be done at 75% max, but are probably a fraction more as my lifts are so low.
Did a PR of 70kg for the clean and jerk too. Most I've had overhead ever. Felt good.

[adrian]

400 Intervals

1:10, 1:10, 1:12, 1:13

Two min rest between. Calves still real tight. Off to acupuncture now.

[adrian]

Sri Minchoy 8km race

37.50

First fun run/race type of thing apart from the 9km Sydney running festival. Was fun. Psyched myself out a bit because of my calves being tight and sore. They hurt badly when I hit an uphill section but luckily they were fairly small. Came 5th in my Under 50 male category. Got a trophy and everything. Good day.

[Joel]

That's a good time MOFO. Good on you mate.

[adrian]

Thruster

3-3-3-3-3

40kg-50kg-55kg-60kg-65kg

followed by

500m row
50 thrusters (32.5kg)
24kg kettlebell snatch (as many reps as possible of kb snatch within 8 mins)

Only achieved 5 kb snatches in 2 mins.

[adrian]

5km run

26:34

Avg pace: 5.2min/km

iMapmyrun

I felt that I was running harder than last weeks 8km, but at this pace I wouldnt have come close to the same time. Definitely some bigger hills than the 8km though. Calves felt much, much better after some A.R.T on Wednesday.

Static stretches for about 15mins

[adrian]

Crossfit Brookvale Open Day

Wod 1

AMRAP 10 mins
5 deadlifts (80kg)
5 push ups
5 box jumps

14rds

Wod 2

100 kettlebell snatches (20kg)

6.19

This sucked in a big way. Had the technique all wrong.

[Tom]

Hope this helps:
http://www.youtube.com/watch?v=6Ubc4uJd ... re=related