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

[Tom]

Dang Tara, they are some good split cleans mate! I may have to try them one day...

[Dan]

2 * 85% 1rm DL's every minute for 10 minutes then 30 burpees.

Have around a 160kg 1rm so 140kg on the bar today.
Completed no fouls.
Also did 30 burpees which I havent done since the fibula fracture so all good there as well, recovery looking good. Dont push it.

Then......

1 min on, 3 off, 1 on, 3 off, 1 on, 3 off, then max rep pullups 1 minute, then max rep situps 1 minute, 3 minutes off then 1 on, 3 off, 1 on 3 off, 1 on.

Kept the minute rows above 300 each time, between 304m and 314m.

20 pullups and 33 pushups.

A hard but awesome session. Glad I left early from my night out IOT get up early for this.

[Dan]

10 mins rowing,2.5km.
press - 1rm was 65kg
Felt strong with these.

[Dan]

23 straight pullups today, a pr, total of 37 for pullup challenge.
167 pushups for sssshhhhh club. Brings me to 200 this week.

Going to row row row tonight, try and hit 4km in 15 minutes.

[Dan]

4km row, 15:23.
Dammit.

[Dan]

Nate.
Started on kb finished at rings, 9 rounds 1/3rd
Had to sub MU after elbow, no joy there.

Rowing death by 10m but Ben and I upped it to 20m increases. Got to 260 which was about round 14 or 15 or something.
Hard.
Pushups and pullups for the respective challenges.

[Dan]

6RFT
70kg push press/push jerk * 3, 20 Double unders.
15:16
Finisher
1 clean and jerk or the above weight, 5 burpees. 1 round on the minute for 10 minutes.
had 2 fails, but did full squat cleans.

[Dan]

2 days complete rest due to shoulder pain.

Today
30 backsquat at 90kg then 1600m run 15:27

CFE straight afterwards as always!
Rowing 2k
then rest 3 mins
Then 500m every 3 minutes.

7.32..... 1.50-1.52-1.48

Big thanks to Kiara for pushing me, was nervous when I lost all feeling in my legs during the first row- thats a new one....

[Dan]

21 pull ups w/ 12kg,
18 pull ups w/ 16kg,
15 pull ups w/ 20kg,
12 pull ups w/ 24kg,
9 pull ups w/ 28kg,
6 pull ups w/ 32kg, and
3 pull ups w/ 36kg
Had 300 attempts at the last rep, stupid 36kg
31:47
Then 3 pushups ladder.
27+19

Just hoping my legs feel better soon.
Shoulder held up tonight fine, have put on hold all challenges due to shooting pain in right shoulder last Thursday.

[Tom]

What were you doing when the shoulder started hurting? Any pain in any ROM since Thursday?