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

[John]

10 FEB 2010

5 rounds for time:

10 Power Cleans 50Kg

20 Box Jumps (2 big tires)

11min 23

then

5 Rounds

24kg KB Swings / 200m run (partnered with Mike S)

173 Swings

[John]

11 FEB 2010

5 rounds for time of:

2 Rope Climbs subs =1 rope climb is 10 towel pull ups (can do jumping pullups if need be-get your chin over your hands)/10 knees to elbows

10 Push-Ups

20 Squats (broad jumps)

Sprint 200m

19min 13

[John]

Thursday 11th March 2010


Rest for a squillion days

then for time

5 push ups
10 squats
15 slalom jumps
20 burpees

56secs

[John]

12 MAR 2010
as many rounds as possible in 10 mins of:

10 pull ups
10 burpees

198 reps

rest 5mins

as many reps as possible in 10mins (team)

thrusters

partner (Christie) does 20 box jumps (teams change after 20 box jumps)

session counts Thrusters

214 reps (I subbed push ups for thrusters)

Great to be back!!!!

[Christiep]

It's great news that you are feeling better and back training John!

Thanks heaps for pushing me in the team workout! Sorry I couldnt get throught the box jumps any quicker for you but they were killing me!

[John]

15 MAR 2010
Jump Rope Barefoot 10 min., mixing in variables of DU's, Cross Overs, single foot, running.

5 - 7 wall walks

2min accumulated L sit

3 Rounds of:
Rind Dips x 15 reps
10 Box Jumps - 24", whole foot on the box
90 sec rest

39sec, 39sec, 38sec

Rest 3 min

3 Rounds :

Hollow Rocks: 60sec, prone hold 60sec

[Dane]

I am taking the rest of the week off mate, going to see how my back and body feels after that.

[John]

16 MAR 2010
Snatch technique

5 min of Cindy
5 pull ups, 10 pushups, 15 squats

5 min squat/run
200 run
50 squats

5 min wall ball/burpee
10 wall ball
10 burpee

522 Reps

[John]

17 MAR 2010


Three rounds for time of:

Walking lunge, 50 meters 20kg plate
Standing broad-jump, 100 meters
Run 200 meters

18min 36

[Tom]

How are you feeling now that you're back and training again John? Any aches and pains?