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

[John]

18 July 2009

Hang power snatch.

Worked on technique today.

Thanks Tom, Adrian and Rob for your pointers.

[John]

20 July 2009 6am

3 rounds for time

9 pull ups (chest to bar)

15 thrusters (40kg)

21 sumo deadlift high pull (40kg)

400m run

15min 29sec

Close to spewing during last run.

[John]

21 JULY 2009

Ten rounds for time of:


3 Weighted Pull-ups, 20kg
5 Strict Pull-ups
7 Kipping Pull-up

15min 39secs

[Lawrence.McDonell]

John you are machine... keep up the good work mate.

[John]

23rd July 6am

Deadlifts 3-3-3-3-3 Reps with max ring dips straight after each set.

100kg - 20 ring dips
120kg - 20 ring dips
140kg - 18 ring dips
150kg - 18 ring dips
160kg - only 1 rep then failed - 19 ring dips

[Tom]

Holy shit johnny!

Mate you are an animal, 160kg deadlift at your bodyweight? That's got to be 2xBW! and your ring dips are nuts, must be why you've got the gun show haha.

[John]

24 JULY 2009

Complete as many rounds as possible 20 minutes of:
40kg Thruster, 10 reps
40kg Hang Powercleans, 10 reps
40kg Sumo Deadlift High-pull, 10 reps

8 complete rounds

[John]

27 JULY 2009

Two rounds of:
Right arm kettlebell push-press 12 reps (24kg)
Left arm deadlift 12 reps (50kg)
Run 800 meters
Left arm kettlebell push-press 12 reps (24kg)
Right arm deadlift 12 reps (50kg)
Run 800 meters

Time: 16min 37 sec

[John]

28 July 2009 6am

3 Rounds for time!

40 squats

20 push ups

10 thrusters (20kg)

1 300 meter 30kg sand bag ramp run

Time 15min 27

[John]

29 JULY 2009



CrossFit Total

Back squat, 1 rep 110kg
Shoulder Press, 1 rep 60kg (could have gone heavier but still protecting my back injury)
Deadlift, 1 rep 160kg

Total = 330kg