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

[Tom]

Sick effort on the run Speedy Gonzalez, maybe not as slow as you thought?

[Dan]

I didnt feel particularly fast last night, but happy to beat some people for a change.
Anyway, on to Barbara.
I hate her.
40:42

[Dan]

30 Muscle ups for time.
Funny thing is the front page WOD description says

post time and technique used to WOD FORUM and update your training diary

Well time was 34:51, technique used was nil.

Sort of a leaping, jumping, swinging, kicking, screaming, crying technique. Its my technique and im sticking to it.

Hands Wrists, forearms, all gone.....

[Dan]

Yesterdays WOD, hellish.
10 tyre flips / burpees, 15 heaves, 21 wallballs, 400m run 5 rnds.....
39mins 48
Feeling it in my wrists and forearms today.
Did manage a 5km run in the evening though.

[Tom]

Credit where credit is due Don,

Congratulations on getting your muscle up you BUGGER!

[Dan]

Lol, beat you....AGAIN!

Would like to have your olympic/barwork skills though, I am catching.

Anyway, OHS 5*5 45kg max, did fail that weight on second set, but worked back up to it for the last.

Then 3 musclups, beating Tom to them....just like I do rowing....and everything else...

[Dan]

From 5 JULY.

Workout 1
80m tyre flips (male 180kg tyre/female 80kg tyre)
500m row
kettlebell farmers carry (male 2x's 24kg/female 2 x's 16kg)


Workout 2
3 rounds:
21 wall ball
15 pull ups (male chest to bar-female chin to bar)
9 burpees

9min 18/9min 17............ 18min 35

Not so sure how many of my chins where chest to bar, but I certainly worked my butt off. In my experience with CF, (and clearly observable on the day as well) some of the biggest harpers on strict form are the ones least capable of work. For beginners to CF, get them used to the work, then work on range of motion and form (where safety permits) and you will keep people coming back.
Certainly not a reflection on anyone from CFNW, as they all performed very well and are just great people (except for Tom ), just an observation on some in the industry, which is sad.

Some massive efforts from people, on a great day.

An improvement of 30 seconds from my last time on the first WOD, and 2:48 on the second from less than a month ago, or 4 seconds from Friday, both of which im very happy with.

From today, 75% of BW push jerk/chinups

60kg.

4/10, 4/10, 5/10, 3/10, 2/7

17/47.

[Dan]

Todays, 21 thrusters, 21 doubleunders 5 RFT
Could not do a double under to save my life, would still be there, so did the scaled DU which is 3 skips for every 1 DU
23:35.
Really didnt want to do the 40kg today but glad I got through it.

[Dan]

cindy.
19 rounds + 4 chinups.

[Tom]

Congrats on doing Cindy scaled mate. I know it's rough now but soon you will be able to do chest to ground pushups!