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

[Mick]

16/08/09
Climbing at Upper Shipley - attempted grade 19 (only got to 3rd draw - the crux) and grade 18 (2nd last draw - went the wrong way)

17/08/09
30 Muscle Ups for time: 8m 25s (50 in 17m 27s)
>80% range of 64kg chinup - not getting my chin over the bar

18/08/09
* 50 Pull-ups
* 400 meter run
* 40kg Thruster, 21 reps
* 800 meter run
* 40kg Thruster, 21 reps
* 400 meter run
* 50 Pull-ups
26m50s

19/08/09
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings (16kg)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (20kg)
50 Back extensions (I performed this in a crawl position lifting alternate arm/leg)
50 Wall ball shots (9kg ball)
50 Burpees
50 Double unders
40m17s

20/08/09
REST (went for ~20min jog)

[Mick]

21/08/09
7x1 DEADLIFT -140kg MAX (minor back strain on last 142.5kg attempt due to attempting to use power/jerk) + Handstand Pushup @ much greater range then head to ground (off bars)

22/08/09
REST

23/08/09
1 set of ~max rep strict chinups, pushups, squats and situps

24/08/09
Five rounds for max reps of: 50kg push press & Pull-ups
50 PPs 111 PUs
+ first ever true handstand

25/08/09
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 9kg ball
10 Burpees
10 Kettle bell swings (24/16)
6 rounds 7 Wall Ball shots
+ various Handstands, HSPUs and PseudoPUs

[Tom]

140 is sick Mick, 2xBW?

Grats on DL and Handstand.

[Mick]

140kegs is >2xBW. I weigh 67kg

[Tom]

I weigh 67kg

Fat.

[Mick]

26/08/09
150 burpee pullups - 33m 55s

27/08/09
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One leg squats, alternating
15 Pull-ups
=6 rounds, 5HSPU & 10 Pistols

28/08/09
REST

29/08/09
10km run - 1h 9m 42s

[Mick]

30/08/09
chinups, handstands, lockoffs and levers at Summit

31/08/09
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
110/2200 (40PUs on first set)

01/09/09
Back Squat 1-1-1-1-1-1-1 reps
92.5kg Max (pretty dissapointing - still have heaps of leg tension from the 10km run)
+ massage

02/09/09
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups
20m19s
+ various pushups, levers, chinups and...bar muscle ups!

[Lawrence.McDonell]

Mate you absolutely kill all the bodyweight stuff... my money is on you nailing those levers sooner rather than later... keep up the good work

[Dan]

You should have seen him tonight, he was kicking butt and shaking his head at his poor results at the same time, he finished a long time before you and I mate.

[Tom]

Robo-Hoy does not compute.