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

[Dan]

Squat: 10, 8, 6

Press 5, 5, 3, 3

Deadlift 3, 3, 2, 1, 1

Squat finished at 100kg * 6
Press 60kg *3
DL only 140, taking it easy.

Gassed after a big week, 7 workouts in 4 days.
Rest today.

[Dan]

Yesterday,
20 seconds on 40 seconds rest * 4rounds
40kg thruster
pullups
wallballs
10m shuttle

160.

Then
30kg HPS * 15
400m row
5 RFT

16:30

Today

snatch deadlift
110kg, couldnt hold on to 120.

Then
Max effort pullups 25
Max effort pushups 64
Max effort squats 130

[Tom]

Were you using a hook grip on the DL's Tara?

Crazy numbers on the BW stuff.

[Dan]

nope, and thats why adrian kicked my butt tonight.
my thumb is going to fall off. hook grip is shit.

[Tom]

You of all people I expected to like the Hook Grip Tara.

It hurts but it farkin' works.
Did you try taping your thumb? Give that a go next time.

[Dan]

My thumb is for giving the thumbs up sign when I look at myself in the mirror.

Heyyyyyy..........

[Tom]

Haha, winner.

[Dan]

Horrible wod Tues.
28 mins something.
10, 9, 8……, 1
Burpees
Zercher Squat from ground 60
Push Press from ground 60

Then rest wed.

Thurs
50:54 or something.
10 Rounds for time of...
5 muscle ups (did first 5 then subbed rest)
5 thrusters @60kg

2 massive Wods where the weight over my head is a lot for me. Long days in the office....

[Dan]

100 tyre flip jumps for time
25:32
Good to be back

[Dan]

"Betty"

5 Rounds

12 Push Press @ 50kg

20 Box Jumps @ 2 tires

400m run

18:58

longest i have run in a while, calves shot.