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

[Dan]

Sunday 14th march

Workouts performed with 30min break between WODs

work out 1
2km row
50 burpees
100 lateral hops over 20kg plates m-2 plates f-1 plate
dan - 15.41


work out 2
1 rep max FRONT SQUAT 2min between lifts 14min time limit

dan- 105

work out 3
AMRAP 10min- total reps
5 ground to shoulder 70/50
10 pull ups

dan - 76

[Dan]

muscle snatch 55

10 mins cindy
10+2 squats

[Dan]

weighted 5x5 ring dips
almost got 5 out at 24kg.
tabata squats and pullups
20kg, 138-61

[Dan]

122.5kg 1rm Backsquat


Nothing further needs to be said

[Dan]

Kelly.
27.45

[Tom]

122.5kg 1rm Backsquat


Nothing further needs to be said

*cough* depth? *cough*

[Dan]

Your dead to me

[Tom]

Your dead to me

*You're.

Seriously though, good work Tara. I'm not sure I can show my face at CFNW again until im squatting at least 150. What's your BW @ now?

[Dan]

Hi all,
Have been away due to work and its not looking like its going to improve anytime soon. I know you all miss me. Kez even cried on the phone to me the other day....
I have set myself up nicely at home, problem is I need to wake up at 5am to train, yuck.
So I need something I can do at home with the equipment I have, that can keep me interested and full of things I enjoy like OLY Lifts and gymnastics, short and sharp, and of course hopefully make improvements.
Tom Vale sent me in search of Gant Grimes who it turns out, is awesome.
More reading here.
http://www.performancemenu.com/forum/sh ... tcount=116
And
http://www.performancemenu.com/forum/sh ... php?t=2560

Focus you can see is short, heavy (priority) and lots of gymnastic stuff. No chippers, nothing over 10 mins unless by choice like a named/hero wod and it looks like fun.

I have essentially copied his program, adjusted for things I dont have the equipment for like bench press and attached for anyone to look at. Some of it will need adjusting on the day.
There are lots of people in the CF community (mostly all excommunicated/shunned now like Robb Wolf/Mark Rippetoe) who mention less is more, that some of the CF main site wods are just getting worse and worse in terms of taxing the body/stress and cortisol, and that short and heavy is better, and sprint often, whilst being paleo of course.
I cant wait to see what happens. Coming off essentially about a month off, I am feeling soft and weak...

Start date is tomorrow, Sunday 02 May 2010.

[Dan]

a billion short heavy metcons attached