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

[Dan]

Doing presses, no movement until yesterday, im ok i think.

Today.
3 Rounds for time of:
10 Power Cleans at 70KGS
6 muscle ups (subbed 2 ring pullups 2 ring dips)
15 box jumps at 3 tires
18:51

Then
Long Tabata Row 40 on, 20 off * 5
999 metres

Then
45kg thrusters *10
Run 200 m
13:09

[Dan]

15 min AMRAP (as many rounds as possible)
7 Burpees
5 DB Power Cleans
3 DB Front Squats
1 DB Push Jerks
1/4 Bodyweight Dumbell's for weight (20kgs)
9 rnds + 7 burpees.
This one was shit.
Coming back tonight for endurance part.

[Dan]

Row tonight.
3mins on, 1 off, 3 on, 3 off, 3 on 1 off, 3 on 3 off, 3 on 1 off, 3 on....

Beaten by the red.
By 9 metres.
Total4847m

The longest I have rowed ever.

[Dan]

muscle snatch, got to 50kg with a little press, tried a few more times and ended up pressing more than snatching. 40kg perfect.

AMRAP 10 mins
3C2B
7 clapping pushups
10 broad jumps

9 rounds

[Dan]

good mornings
No flexibility to do these whatsoever
20kg.

Presses 3 rep max of 60kg, I think thats a pr.

DL 1rm of 160kg, couldnt get 170 up.

[Dan]

WOD 1.

5 rounds for time

7 body weight back squat (80kg)
14 travelling overhead lunge 24 kb- single arm held for set
21 push ups

Beat Kez on this one. First wod outside of running ever. One of my new years resolutions satisfied there.

13.57

WOD 2

1.6km run
20 burpees
1.6km run
Subbed run for row.
Legs gone after first wod.
14.50

WOD 3

3 rounds for time

10 squat snatch 40kg
20 m ramp broad jump
200m run

14.39

A miserable last. Legs gone. Got better with my snatches towards the end.

[adrian]

Great work mate!

[Dan]

Thanks, you missed a good one today.

[Tom]

I saw that you beat Kez in Rob's post of the scores, congratulations Tara!

Would you perhaps attribute this recent victory to any specific factors? A certain diet perhaps?

[Dan]

I will say that diet has a part in it.
I spoke with Kez recently about my recent strength loss on the deadlift.

Since hitting 175kg on the DL, I have not been able to do it again, with a 160kg being my max.

However, the 175 was a bit rounded of back, and since then I have lost 5-7kgs, run the marathon, had other interruptions with training etc. (the ghd incident...stress fracture)

Training has been a whole lot different this year as well.

When weights are equal, I cannot beat him (see last workout - I got thrashed), but this is the first time in a while that weight has been matched to bodyweight.

So now, all I have to do is hit a 150kg B/S, 200 on the D/L, whilst somehow maintaining endurance conditioning for a 20hr NF100 time and a 3:30 on the blackmores marathon. Still need to get a skin cancer check, and I have cut back severely on the coffee.

Getting there with the resolutions.