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

[Dan]

Nate
2MU
4HSPU
8 32kg KB swings
I will say that today was more practise of the above exercises than any serious attempt at a WOD.
I think I got about 8 rnds but the MU where scaled and messy, and hspu's were done with 4 timber plates.

I need to practise the above more, so as to not waste a WOD with "practise"....

[Dan]

Helen last night, 9 mins flat.
Was thrashed by Kiara tonight doing Helen in 8:30.........again.....new goal, stuff the shirt, lets try and not get beaten in everything by Kiara, by christmas....

Tonight, thrusters 1 x 7
Got to 75, couldnt do any more, failed at 80, tried 77.5 a few times.

[Dan]

AMRAP in 10 mins
7 * 50kg sdlhp
7*thrusters

9 and 6 sdlhp's

[Dan]

30 MU for time,
couldnt do a mu, still having a problem with my right arm, feels like im hitting my funny bone every time I do one.

So did the subs, 2 attempts and a ring dip for each mu.
Did it just under 20 mins which is an improvement of nearly 15 minutes on last time.

[Dan]

Ran the 5km in 2125 last night and did 175kg in the DL tonight, failed terribly at 180 twice so cut it before I hurt myself.

New PR on both.

[Dan]

Five rounds for max reps of:

3/4's (75%) bodyweight push press
Pull-ups

60kg 8, 8, 8, 6, 6 -36
PU 17, 15, 15, 10, 10 -67

Great morning, finally feel ok now, its lunchtime.

Old score 6 july

Dan- 60kg rx'd 4/10, 4/10, 5/10, 3/10, 2/7...................... 18/47

[Lawrence.McDonell]

Mate that is a massive improvement in just over a month especially considering that it was not even over the first month of crossfit. Great job and it seems that you too are killing it at the moment.

[Tom]

Ran the 5km in 2125 last night and did 175kg in the DL tonight, failed terribly at 180 twice so cut it before I hurt myself.

New PR on both.

Grats on the DL Dan, heard you missed 180 by that much!

[Dan]

You still squat much better then me on a bad day that I can but I reckon I will catch ya!

Some belated updating.
Cindy 18 rnds 5 pushups. About a rnd slower than last time, not good.
Beaten by Kiara, not good.

150 burpee pullups last night
Time not really that important, but I did beat Kiara in this one....nah time important, 23min 36

It seems that my "light hearted banter" is making me a target, people seem to want to try and beat me, thinking it will shut me up! Who are they kidding?

[Dan]

10km run, 47:34, better than last marginally, but it felt heaps better than last time so am happy.

Now the recovery...