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

[Dan]

I have seen you do pushups.....no wait, I dont think I have........seen.......... you................do anything worth noting......still blaming stomach pain for your woes? Its an old trick.....

[Dan]

Fri evening was back squats 1 rep, 7 sets.
Got up to 105kg, failed it a couple of times, drop down to 100kg, got that no probs, then finally did 105, twice.

Happy to beat my last pr by 5kg.

Today, this morning, worst crossfit WOD ever.

35m lunges, 6 rope climbs, 200m run
35m lunges, 5 rope climbs, 200m run and so on down to 1 rope climb

56 of the longest damn minutes of my life, no skin left on my fingers, rope burn on my thighs, shins, calves killing, forearms and wrists hurting. Good times!!
I should have known when I walked in and saw Rob hurting and he took 30 odd minutes, always going to be a bad day when he is hurting.

Could not get good form on the ropes, just couldnt lock the feet in, so it ended up being half rope climbs * 2 for each rep for safety reasons.

Didnt want to do the ropes, but glad I did. Always glad I finish.

[Dan]

well after 2 days off, Dan Dan the slow running man pulls a 22:02 tonight, slower by 5 seconds. Unimpressed!

[Dan]

9 pullups
15 thrusters 40kg
21 high pull sumo deadlift thingys
400m run

3RFT

18:35

[Dan]

3 weighted (5kg) 5 strict, 7 kipping pullups.
10 rnds
29:10
Last time I did this it took 40 minutes so I am happy with that, but still not good.

[Dan]

front squats, 3reps, 5 sets.
Got to 80kg on second set but messy, went back down to 75 and 70 to try maintain form.
Did some 80kg deadlifts and some ring work with Kez showing me some painful ring exercises...but good.

[Dan]

40kg 10 reps thrusters, hang cleans, sumodlhp
20 mins.
5 rounds. horrible, and im still hurting, and tingling in my left arm, just horrible.

[Dan]

40 squats
20 pushups
10 wallballs
ramp run with 2 sand filled hesian bags.
3RFT
15 mins 14 sec

And that was good enough to beat John, of which I am most happy.

[Dan]

From the 24th of June 2009
1RM max of backsquat, should press, deadlift.
100kg, 57.5, 120 (but I did lift 140 on the night)
Today
105kg, 57.5, 170

Very very happy with my DL, shame I couldnt replicate massive pr increases across all exercises. Halfway to my shirt.

[John]

Awesome effort on the deadlift tonight Dan...ya made it look easy!!!