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

[MelSwain]

18 May, 2010

Deadlift 1-1-1-1-1-1-1 reps


score: 95 kg

**New highest weight deadlift. Up 10 kg from assessment!!

[MelSwain]

19 May 2010

WOD

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.

Use as many sets in any order each minute as needed.

score: 13+15=28
HSPU or push up+pull up = total

[MelSwain]

22 May 2010

WOD

Three rounds for time of:
125kg Deadlift, 10 reps
50 Double-unders

40kg deadlift, 50 double under tried
score: 10.59

[MelSwain]

24 May 2010

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump box
GHD sit-up or normal sit ups

used rings, step up on tire (left knee still too weak for jumping down), normal sit ups

score 11.39....6.32

[MelSwain]

26 May 2010

30 Muscle-ups for time

* if can't muscle up sub 2 pull ups and 2 ring dips per muscle up. Interchange these 2 for 2.

did 2 for 2.

score: 26.15

[MelSwain]

28 May 2010

"Helen"

3 rounds

400m Run

21 Kettle Bell Swings 24kg/16kg

12 Pull Ups

Then do it again.... backwards!!

compare to 7th May 2010: 12.53

score: 14.28.....15.05
This was the first workout where I used the bands to do the pull-ups!!! Made it through round 1 doing that, round 2 was with rings doing a jump negative.

[MelSwain]

31 May 2010

Seven rounds for time of:
85/50Front squat, 3 reps
7 L-pull-ups

*sub 1 pull up and 1 knee to elbow alternately if can't L up

score: 9.21....6.10
used just the bar for the squats and did the substitution for the l-ups.

[MelSwain]

02 June 2010

TABATA

20 sec work 10 sec rest 8 intervals each exercise. 1min rest between exercises. Counting max (all) reps

pull ups
push ups
sit ups
squats

score: 246

[MelSwain]

03 June 2010

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

score: 29.49

I did it!!! I really did NOT want to do this workout. I am so siked that I was able to finish!!