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

[Mattyb]

16th March

5 min of Cindy
5 pull ups, 10 pushups, 15 squats

5 min squat/run
200 run
50 squats

5 min wall ball/burpee
10 wall ball
10 burpee

375 points
18 MAR 2010
100 burpee pull ups

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50 burpees- 50 pull ups for time

26.47 mins

19 MAR 2010

5 Rounds For time:
5 deadlift
5 hang power clean
5 front squat
5 push jerk/press
5 squat clean and jerk

60/40 kgs

I did Level 3, 50kg

Time: 25.03mins

22nd March - Kelly

5 rounds for time

Run 400 meters
30 box jump
30 Wall ball shots, 9kg ball

Time : 29.07mins


23rd March 2010

5 rounds for time

5 power snatch
5 over head squat
10 burpees
200m run

Time: 13.59

3 min over head cleans (Power Snatch): 31

24th March 2010

5 Rounds For Time:
6 push press
9 Pull Ups
12 toes to bar
400m run

Time: 18.45 @ Rx 60kg

100 shoulder to overhead. 40/30
lift can be strict press, push press or push jerk.

when the bar is lowered from the rack position each time perform 5 burpess.

Time 12:47

body weight squats 10s on 5s rest 10 rounds - 102 reps

[Mattyb]

28 Mar 2010

1st this morning
1 tyre flip with jump through the centre, 1 round if Cindy (5 pull ups, 10push ups, 15 squats) then 2 flips and jumps,1 round Cindy up to 10 flips and jumps 1 round of Cindy. 200kg tyre wearing a 10kg vest for whole session.
30min 58s

2nd WOD 70kg clean and jerk AMRepsAp 3min.
DNA

3rd 500m row
1min 39

[Mattyb]

26th March

Mr Joshua
Five rounds of:


* Run 400 meters

* 30 GHD sit-ups

* 100kg Deadlift, 15 reps

Time 23:00

[Mattyb]

20mins TENs machine

5 mins sauna

30 mins spa (lower back and hamstrings)

10 mins stretching

2 Panadeine Forte tablets

Dencorub

[Rob]

Sounds like a good WOD!

[Mattyb]

10 mins sauna + stretching forarms and hammys

30 mins spa on lower back and forarms

Missing the gym a bit due to fatigue from XF but hopping to pump a few light sessions this week concentrating on assistant muscle groups (rotator cuffs, obliques, core and some chest due to not many push ups in WOD last week or so)

Havent gone for a run in a week due to back and doing too many WOD a week. Need to add in some rest days or i will burn out soon at this rate.

Addicted to WODs at the moment and dont want to miss one because of my competitive side so need to chillax and pace myself.

[Mattyb]

30 MAR 2010

Daniel Crabtree

50 Pull-ups
400 meter run
40kg Thruster, 21 reps
800 meter run
40kg Thruster, 21 reps
400 meter run
50 Pull-ups?

Time: 18.58

[Mattyb]

Rest day from XF

went to gym instead and did:

3 x 10 bench press (fast) @ 70kg
3 x 12 ab & add shulder rot (slow) @ 7.5kg
3 x 10 incl bp (fast) @ 60kg
3 x 10 leg press @ 160, 190 & 210kg
3 x 10 row @ 30kg
3 x 8 leg curls @ 50kg
3 x 8 iso bi curls @ 30kg
ab workout

weighed in at 74kg (+2kg since XF start)

[Mattyb]

30 muscle ups for time 23.11

30 mins spa

[Mattyb]

WOD 1

5 rounds for time
20 squats
10 burpees
5 burpees
400m run

males 15kg weight vest/ females 8kg weight vest

Time: 16.34

was spent, stitches covering whole front chest and abs

WOD 2

4 rounds with 2min break - work time only totalled
30m tyre flip (200kg/90kg)
5 snatch (50kg/30kg)
30m burpee broad jump

Time: 12.47

im weak as piss with tyre flips but gettin a bit better, back was a bit sore but not too bad

WOD 3

21,15,9
thruster 45kg/35kg
kettlebell swing 32kg/24kg
400m row

DNA

WOD 4

deadlift starting at 130kg increase weight by 5kg every 30sec until weight can not be lifted

DNA