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

[John]

18 SEPTEMBER 2009

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Subbed double-unders for box jumps

157 box jumps/125 sit-ups = 282 reps

[John]

September 21 2009

Back Squat
3 sets of 5 reps
95kg

21, 15,9
Pullups
Ring Dips
Time 3min 48

September 23rd 2009 6am
Hang Power Clean 1,1,1,1,1,1,1 Max lift
Max 62.5kg (first time above 55kg)

500m row : 1min 43.6
(fell off the seat during row - lost some time and momentum. Should be faster next attempt)

[John]

September 24 2009 6am

"Cindy"
AMRAP in 20 mins of
5 pullups
10 push ups
15 squats

21 rounds + 4 pullups

1 round slower than last time but I felt I went out too hard. Last 8 rounds "hurt" bad especially push ups. Great to have Lawrence to race with though.

[John]

25 SEPTEMBER 2009

Complete as many rounds as possible 20 minutes of:
40kg Thruster, 5 reps
40kg Hang Powercleans, 7 reps
40kg Sumo Deadlift High-pull, 10 reps

8 rounds + 2 HPC.

Tough to maintain grip in this session

[John]

29th September 2009 6am

5 rounds for time
21 ring dips
15 push ups
9 squats
400m run

All weighted with belt

26min 27

[John]

Wednesday September 30th 6am

Max reps push ups (7 sets) with toes on 2 tyres and using pipe bars to enable full ROM and extension through the chest. Shoulders had to come below the bars.

Max reps - 28

then

100 reps Push Press 40kg with 30 squats to be performed every time I had to put down the bar.

Time : 16min 27

KILLER!!!!

[John]

Friday 2nd October 2009 6am

For time:

21, 15, 9

Push Ups (toes on tyres hands on bars for greater ROM)
Box Jumps
Ring Dips

7min 36.

[John]

Saturday 3rd October 2009

AMRAP in 20 mins of

10 pull ups
10 push ups
10 ring dips
200m run

Total = 9 rounds + 5 pull ups

[John]

Tues 6th October 2009 6am

For time:

6 rounds
400m run
25 knees to elbows

Time 19min 04

PM.
For time
Visit to hospital
1 Epidural and 2 facet joint injections L5 S1.
1hour 45 mins
Slow time due to doctors unorganized!!!!


Have been told to have complete rest for 10 days but I think I can do some strict pullups in the morning.....

[John]

Wednesday 7th October 6am

Strict Pull ups
5 sets of 10

Ring Dips
5 sets of 10

Muscle Ups technique work.

Finally achieved muscle up today . Man it was awesome. Did 11 in total this morning. Will keep attempting them everyday so I dont lose it.