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

[Dan]

15 minutes of C2 with stroke rate at 85% of max.
This equates to 1min 55 per 500metres.

Was able to average between 155 and 2 mins per 500 which is great, and it was very very tough.

Was aiming for 3250m but got 3800m, so stoked!

Cannot wait until the leg is good, and I dont have to row...

[Tom]

Gotta give it to you Tara, you always put the work in.

[Dan]

5,5,3,3,2,1,1,1
Snatch

Nailed a 1rm 50kg which is a pb for me, attempted a 55 and a 60 and failed on both.

Tabata pullup/pushup
8 was lowest pullup, 12 pushup

Then finished with, you guessed it, rowing!
6 mins on
3 off
4 on
2 off
2 on
1 off
1 on
30 secs of
15 secs on
Cant remember exactly the distances but
1500
1000
575
250
75

[Dan]

Horrible workout.
9:01
Way behind the firebreathers now...

[adrian]

Fatigue. You've rowed 8+ km over three days... rest and recover.

[Dan]

Prob a good point, rest is coming! not doing a CFE wod tomorrow.

[Dan]

Rowed another 2.5km today because I havent done enough of that.

Then 50 billion ring pushups for time.

Have done what I need to do for the club I cannot mention this week and will be resting tomorrow!

[Tom]

13/01

Prob a good point, rest is coming! not doing a CFE wod tomorrow.

=
14/01

Rowed another 2.5km today because I havent done enough of that.

Then 50 billion ring pushups for time.

Have done what I need to do for the club I cannot mention this week and will be resting tomorrow!</font></font>

Does not compute.

[Dan]

Lots of things I do don't compute.

10 mins of rowing subbing for 10 minutes of skipping.

Resting day tomorrow and eating like horse in the meantime, no milk or peanut butter though.

[Dan]

split cleans
5,5,5,3,3,3
60,70,75,80,80,70

Tabata squats and situps
19 and 12 lowest scores.