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

[Dan]

Murph, clean skin.
49.17

Cant move, calves shot, walking like a raped duck.

[Dan]

And for the record, 2 seconds behind Dane, dammit, 30 in front of Kiara, heaps in front of Kez....blah blah blah paleo wha wha whaa....happy with tonights efforts considering i havent run in months properly...

[Tom]

And for the record, 2 seconds behind Dane, dammit, 30 in front of Kiara, heaps in front of Kez....blah blah blah paleo wha wha whaa....happy with tonights efforts considering i havent run in months properly...

Proof is in the (paleo-approved)pudding.

Good work mate.

[Dan]

Thanks,
You would have liked tonight.
OHS, bit of snatch work, and small kb finisher.

OHS 60kg, wobbly first attempt, good form the second time.

Then 50kg snatchs 2 on the minute every minute, very tough to get this done. Half did it, half failed tonight.

Then a bazillion 24kg kb swings, 15,15,15,15,16 (30 seconds on, 30 off *5).

[Dan]

21-15-9
k2e, pullups, ringdips, 24kg kb swings, 24kg kb oh lunges (1 hand overhead alternating halfway)
all with 10kg vest on.

33.30

Its hell with the vest on. I reckon this is a 15 min wod for me normally. I think this is where Rips quote about strength improving metcons really plays out, just 10 extra kg's and im falling apart.....

[Dan]

yesterday raw.
22.22 pushups
11 pullups/situps

Today
90%1rm DL 2 every 90 seconds
140kg

Then a billion double unders.
failed....

150 kb swings 24kg as penalty
9:55

[Dan]

5*3 push jerk, 5*3 split jerk, 3*1 Behind the head split jerk
74.6, 73.6, 73.6

[Dan]

5x5 squats
started at 100kg but couldnt get past the 2nd set, so bumped down to 90kg
absolutely smashed, exhausted, cant believe how hard this wod is when done properly

[Tom]

5x5 squats
started at 100kg but couldnt get past the 2nd set, so bumped down to 90kg
absolutely smashed, exhausted, cant believe how hard this wod is when done properly

What sort of rest breaks were you taking?

[Dan]

2-4mins