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

[Nick Dunn]

20 SEPTEMBER 2010*

06.00

[A]

Back Squat 3-3-3-1-1-1

90-95-100-105-107.5-110

3RM - 100kg
1RM - 110kg

Rest 5:00

[B]

800 Meter Run
10,9,8,7,6,5,4,3,2,1 of
-Pull ups
-Supermans
800 Meter Run

Substituted; Pull Ups - Right Hand: only index and middle fingers gripping bar

Time - 16.03


*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

22 SEPTEMBER 2010*

06.00

30 squat cleans 42.5kg
30 toes to bar
30 box jumps
30 games push ups
30 dumbell push jerk 15kg DB's
30 double unders
30 thrusters 42.5kg
30 pull ups
30 burpees
30 steps overhead lunge 20kg


Substituted; Squat Cleans - 30kg (left arm only), Toes to Bar - Right Hand: only index and middle fingers gripping bar, Push Jerk - 10kg DB's(held in open hand), Thruster - 25kg BB (bar held in open hand) Pull Ups - Right Hand: only index and middle fingers gripping bar

Time - 34.58


*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

23 SEPTEMBER 2010*

06.00

[A]

7 min time limit for 3 rounds or reps:

9 Wall Ball
21 Overhead Squat 40kg

Substituted; Wall Ball - 9kg (left arm only), OHS - 20kg BB

rest 30 sec

Total - 2 rounds + 27 reps

[B]

7min for 3 rounds or max reps:

30 Toes to Bar
21 Ground to Overhead 40kg

Substituted; Ground to Overhead - 20kg BB

Total - 1 round + 2 reps

rest 30 sec

[C]

12 min for 3 rounds or max reps:

5 Burpee
2 Muscle Ups
3 Rope Climbs

Substituted; Muscle Ups- Bar Muscle Ups

Time - 11.36

*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

24 SEPTEMBER 2010*

06.00

"CrossFit Total"

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM

Back Squat - 120kg
Press - 40kg
Deadlift - 130kg (w/ straps)

Total - 290kg

*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

27 SEPTEMBER 2010*

06.00

[A]

Power Snatch 3-3-3-1-1-1

30-32.5-35-37.5x-37.5x-37.5x (left arm only)

3RM - 35kg
1RM - 35kg

Rest 5:00

[B]

For time:

21-15-9

Barbell Overhead Squat 45kg
Pull-up
Ring push up

Substituted; OHS - 30kg BB

Time - 11.44


*Right hand fracture - ring and little fingers buddy taped

[Nick Dunn]

29 SEPTEMBER 2010

06.00

[A]

Floor Press

5-5-5-3-3-3

40-50-55-60-dna-dna

5RM - 55kg
3RM - 60kg

[B]

5 Rounds for time:

15 Overhead Squat 45kg
Run 200m

Substituted; OHS - 30kg

Time - 10.56

[Nick Dunn]

30 SEPTEMBER 2010

06.00

[A]

"Isabel"

For time:

30 Snatch 60kg

Substituted; Snatch - 40kg

Time - 4.28

[B]

In pairs working as a relay team

One person chooses to row 500m
One person chooses to run 400m

Time - 3.51 (w/ Wicks)

[Nick Dunn]

1 OCTOBER 2010

06.00

[A]

Hang Power Snatch 3-3-3-1-1-1

40-45-50x-50-52.5-55x

3RM - 45kg
1RM - 52.5kg

Rest 5:00

[B]

AMRAP 15:00

5 Power Cleans 60kg
10 Single Leg Squats (aka Pistols) 5/side
15 Double Unders

Substitued; Power Cleans - 50kg, Pistols - assisted by holding pillar

Total - 5 rounds + 1 rep

[Nick Dunn]

6 OCTOBER 2010

06.00

[A]

4 sets of max muscle ups

3-2-2-3

Max - 3


[B]

5 Intervals for time of:

5 Clean & Jerk (75% of body weight - 50kg)
Sprint 200m

1:1 Work to Rest

Time - 12.32

[Nick Dunn]

7 OCTOBER 2010

06.00

10 Back Squats 60kg
15 Pull ups
800m run
10 Back Squats 60kg
15 Pull Ups
400m run
10 Back Squats 60kg
15 Pull Ups
200m run
10 Back Squats 60kg
15 Pull ups
100m run

Bar must be cleaned from the ground

Rx'd

Time - 16.08