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

[John]

6am session 12 June 2009
Power Clean 7 x 1 rep
50, 60, 60, 65 ....DNF due to twinge in mid back

[John]

Saturday 13th June
WOD 1 - 11min .41sec
Session was a nightmare!!! Lost form on tyre flip and paid in pain later!!!
WOD 2 Started but pulled out due to back pain from injury caused by front squats.

Monday 15th June
15,12, 9, 6, 3 x 3 rounds
Deadlift (body Weight), Thrusters 40kg, Burpees, Box Jump, Muscle Ups (2 chest to ring, 1 x dip = 1 muscle up)
12min 31sec
Still back pain on thruster.

[torquemada]

like me the other week mate, bit of rest and hopefullly back on deck
cheers
Jason

[John]

like me the other week mate, bit of rest and hopefullly back on deck
cheers
Jason

Thanks Jason,

Hope you are fully mended and hope to see you back in the mornings again soon.

Cheers,

John

[John]

Diane"

21-15-9 reps of:
100kg Deadlift
Handstand push-ups (5 wooden plates)

26 min 26 secs. Really struggled with HSPU. Need to work on technique (staying upright) and strength.

[Tom]

Diane"

21-15-9 reps of:
100kg Deadlift
Handstand push-ups (5 wooden plates)

26 min 26 secs. Really struggled with HSPU. Need to work on technique (staying upright) and strength.

I'm with you Johhny, HSPU make me their bitch.

[John]

17th June 2006 6am

Four rounds for time of:

35m Walking lunge, carrying 20kg plate
Box Jump, 30 reps
15kgWeighted pull-ups, 20 reps

as rx'd

23min 23sec

[John]

June 18, 2009

For time:

Run 400 meters (2 laps)

30 ring dips

Run 800 meters (4laps)

20 ring dips

Run 1600 meters (8laps)

10 ring dips

15min 22secs....

[Tom]

June 18, 2009

For time:

Run 400 meters (2 laps)

30 ring dips

Run 800 meters (4laps)

20 ring dips

Run 1600 meters (8laps)

10 ring dips

15min 22secs....

Good time John! You must be getting pretty bloody good at Ring Dips / Chinups mate.
How's the back been? Is that why ring dips were subbed in?

[John]

Good time John! You must be getting pretty bloody good at Ring Dips / Chinups mate.
How's the back been? Is that why ring dips were subbed in?[/quote]

Yeah Tom. I have pulled a muscle in my back that gets aggravated every time I lift my left arm above my head. Its been 2 weeks now and not getting any better so time to sub excercises.

Good chance to work on the ring dips!!!

Still found this WOD a challenge and went as hard as I could but I think the push press would have been more difficult.