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

[Mattyb]

5 Total Rounds.

30sec on,20sec off: Move from one exercise to the other in this order.

push ups

Seated Box Jumps. (sit on Med ball and jump onto box)

Kettle Bell Swings 24kg pood

SKips (i did singles)

GHD sit ups

Round 1 - 35,14,15,95,14
Round 2 - 32,11,10,80,13
Round 3 - 29,13,10,87,13
Round 4 - 24,11,11,87,13
Round 5 - 26,13,10,90,13

AMRAP: 403

[Mattyb]

Morning Gym:

ab and add ext shoulder rotation 7.5kg 3x10
incline bench bench press 3x8
body weight dips 3x12
dead man pull ups 3x6
bicep curls 17.5kg 3x10
side bends 20kg 2x20
leg press 200, 225, 230 kpi 3x10
leg curls 25,30,35 kpi
leg ext 25,30,35 kpi

13 min bike (stopped coz back was sore)

Phs: diagnosed back injury as L4-L5 strain recomended rest.. righto champ
Doctor App: got panadine forte

night session

40kg for Power Cleans and Push Press

10 push up

2 Power Clean and Push Press

9 push up

4 Power Clean and Push Press

8 push up

6 Power Clean and Push Press

7 push up

8 Power Clean and Push Press

6 Push up

10 Power Clean and Push Press

5 push up

12 Power Clean and Push Press

4 push up

14 Power Clean and Push Press

3 push up

16 Power Clean and Push Press

2 push up

18 Power Clean and Push Press

1 push up
20 Power Clean and Push Press

Time 19.03

[Mattyb]

Cindy

23 rounds

50 pull ups

3 sets maxed out at 52

[Mattyb]

5 x 5reps weighted pull-ups for max weight.

Result: 22,24,26,26,26(f)kg.

50 burpees for time: 2:27

24kg kettle bells farmers walk round car park and ramp 3 mins 24s

20 mins spa
5 mins sauna

[Mattyb]

3 Rounds For Time.


25 Dead Lifts at 60kg/40


25 Knees To Elbows


using the same deadlift bar farmers walk around to back corner of car park and back

time 18.59

[Mattyb]

Pull Ups till death

15mins + 9 p/ups in 16th min

100 burpies

50 @ 2.13
100@ 5.31

Cleans starting @ 60kg up by 5kg every min

max 70kg (weak as piss)

40kg sled pull
push press @ 60kg
box jumps 20

time: 2.12

[Mattyb]

ONE WEEK REST

[Mattyb]

30 min bike ride @ gym

15.16km
avg HR 134

[Mattyb]

16 APR 2010
JOSH

* 40kg Overhead squat, 21 reps
* 42 Pull-ups
* 40kg Overhead squat, 15 reps
* 30 Pull-ups
* 40kg Overhead squat, 9 reps
* 18 Pull-ups

time: 11.04

[Mattyb]

WOD 2
3 rounds
1 round of cindy
2 rope climbs
3 cleans 60kgs
4 handstand push ups

Matt 7.53

WOD 3
500m row
21, 15, 9
burpees
pull ups
500m row

Matt 9.31