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

[craigs82]

amrap for 8 minutes

4 hand stand push ups
8 kettle bell swings 32kg
12 toes to bar pull ups

Total 5rds + 1 hand stand push up

5 min break.

1km row, 1km run, 800m row, 800m run, 400m row, 400m run, 200m row, 200m run.
23.32

Followed by 100 double unders - 38,30,20,12.

[craigs82]

Morning-

Tabata Hill sprints up Old Castle Hill Road. 20 seconds on, 10 seconds off. 8 Intervals

Evening-

5 rounds of

400 metre run
100kg dead lift 15 reps

16.49

Followed by strict press 1rm within 10 minutes of finish time - 75kg.
craigs82

Posts: 6
Joined: Tue Mar 30, 2010 9:05 pm

[craigs82]

Pre WOD

50 deadhang strict form pulls ups
50 Strict form deep push ups on kettle bells, slow cadence
Double unders, practice.

WOD Four rounds for time of:
30m Walking lunge with 25kg plate held overhead
30 Box jump, 24 inch box
20 Wallball shots,9kg ball
10 strict press, 50kg

28.04

[craigs82]

[A] STATIC STRENGTH (ISOMETRIC)

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold (rings)
30 second Chin over bar hold

4 rounds even( with 10kg vest).

[B]

every minute on the minute for 10 minutes of

2 burpee box jumps
4 strict form dead hand pull ups
10 strict form chest to ground push ups

[craigs82]

A] POWER

Hang Power Clean
3 by 5 reps @ 85%1rm

90kg for two rounds, failed on 4 rep on third round.

[B] METABOLIC CONDITIONING

AMRAP 4 min with 1 min break.
repeat AMRAP 4 min for a total of 3 times ie 12min work time

7 Unbroken Power Clean 50/35kg
7 Unbroken Chest to bar Pull Ups

1) 4rds + 3
2) 3rds + 2
3) 3rds + 3

Total 10rds + 8

Tabata double unders.

[craigs82]

5 rounds walk back recovery
Max height box jump 2 reps
land and sprint 50m

[B] METABOLIC CONDITIONING
Seven rounds for time of:
5 Handstand push-ups
70kg Deadlift, 10 reps
10 Kettle bell swings @ 32kg
20 Double-unders

24.55

Sore all over, back killing me. Struggled with this one.

Followed by 2.5km run @ home through Kings Langley (few hills on route)
10.29

[craigs82]

(A) 10 minutes to reach 1rm back squat.

140kg (PB)

(B)

5 rounds rounds for time of:
Carry 1kb 24 400m
50 Push press, 12 reps
12 Box jumps
50 Sumodeadlift High Pull, 6 reps

27.00

[craigs82]

Saturday 22nd Jan 2011

(a) 3,3,3,3,3,3,3 of push press

85kg.

(b) 50 double unders
5 tyre flip jump throughs
40 double unders
5 tyre flip jump throughs
30 double unders
5 tyre flip jump throughs
20 double unders
5 tyre flip jump throughs
10 double unders
5 tyre flip jump throughs

Didnt record time.

[craigs82]

B] METABOLIC CONDITIONING


"Jackie" in 12kg vest

1000 meter row
20kg Thruster Thruster, 50 reps
30 pull-ups

10.02

[craigs82]

5km run - 27.15

followed by 4 x 10 reps dead hang pull ups ( 12 kilo vest)

15 consecutive dead hang pull ups - January goal achieved.

90kg clean and jerk x 5 reps

30 burpees for time - 1.16