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

[Mick]

23/06/09
1min chin, 5 min burpee, 1 min KB, 5 min burpee 1 min chin
110 reps

24/06/09
xfit total
255 -- 80 squat 55 press 120 DL

25/06/09
5km run 29min 10

26-28/06/09
REST

29/06/09
30 muscle ups 18m58s

30/06/09
team- 5 reps= tyre flips + burpee x10 21 wall ball 15 chinup 400m run
55m47s

1/07/09
5x5 overhead squat 30kg (all 5)

2/07/09
30kbswings 30 double unders 10 box jumps (2x big tyres) 400m run x3 sets 15m30s

3/07/09
climbing at SICG - completed 1 easy lead climb + several attempts at others

4/07/09
REST

5/07/09

XFIT Games
Workout 1
80m tyre flips (male 180kg tyre/female 80kg tyre)
500m row
kettlebell farmers carry (male 2x's 24kg/female 2 x's 16kg)
15m57s

Workout 2
3 rounds:
21 wall ball
15 pull ups (male chest to bar-female chin to bar)
9 burpees
12m22s

6/07/09
47.5kg push press + chinups (with 10kg vest) 9/17,8/5,7/11,4/13 36/72

7/07/09
5x (21 thrusters+63 skips) 20m46s

8/07/09
REST

9/07/09
Cindy
5 pullups 10 push-ups 15 squats (((18 sets + 5 pullup + 4 pushup))

10/07/09
7x1 back squat 95kg max (100 = fail - start at ~90 next time)

11/07/09
In 20 mins: 40kg hang power cleans 15 reps 12 Ring dips 21 Sit-ups = 3 rounds +15+12+8
Climbing at Summit- basic top/leads (didn't complete black or green leads!) + lots of chinups

[Mick]

12/07/09
late night bouldering at Sandy Bay! (suppose to be rest) 3xV3's + 1 attempted V3

13/07/09
35 m walking lunge, 21 pullups, 21 knees to elbows, 200m run 35 m walking lunge, 18 pull ups, 18 knees to elbows, 200m run [(down by 3's)]-->> 35m walking lunge, 6 pull ups, 6 knees to elbows, 200m run 32min 58

14/07/09
REST

15/07/09
5km run 27m38s + various chinups including->3x25kg + handstands

16/07/09
REST (due to lack of sleep)

17/07/09
For time: 50 Wall-ball shots, 50 Pull-ups, 35 Wall-ball shots, 35 Pull-ups, 20 Wall-ball shots, 20 Pull-ups ----26m22s---

18/07/09
REST

19/07/09
REST

20/07/09
3 rounds for time: 9 pull ups, 15 thrusters (40kg), 21 sumo deadlift high pull (40kg), 400m run ---26m35s---

21/07/09
10x 3 20kg chin up, 5 strict chinup, 7 kipping chest2bar --19m03s--

22/07/09
3 rounds for time: 400m run, 21 kettle bell swings @20kg, 12 handstand push ups ---22m11s---

23/07/09
5x3 reps front squat 65kg, 65kg, 65kg, 65kg, --70kg-->MAX

24/07/09
Climbing at Summit - lead climbing: 4th draw black overhang, 4th draw green overhang (leftmost)

25/07/09
REST

26/07/09
Climbing at Summit - lead climbing: 5 or 6 draw on black overhang (whatever is 3rd last) and dog to finish. Couple boulder problems up to grade 5 (V5?)

[Mick]

27/07/09
Two rounds of:
Right arm kettlebell push-press 12 reps (24kg)
Left arm deadlift 12 reps (60kg)
Run 800 meters
Left arm kettlebell push-press 12 reps (24kg)
Right arm deadlift 12 reps (60kg)
Run 800 meters
23:08 40kg DL/16kg PP

28/07/09
3 Rounds: 40 squats, 20 push ups, 10 wall ball, 1 sand bag ramp run. (males 2 sand bags females 1 sand bag) ---20m45s---

29/07/09
XFIT TOTAL: 95kg BackSquat 57.5kg StrictPress 130kg DeadLift TOTAL 282.5KG

30/07/09
EVA- 5 rounds for time of: 800m run, 30 kettlebell swings 20kg, 30 pull ups ---46min 33s---

31/07/09
REST (few handstands/campusing at summit)

[Mick]

1/08/09
Lots of chinups, pushups, hspus and handstands + some bouldering at Summit

2/08/09
REST

3/08/09
75x30kg Power Snatch ---25m02s---
+various chinups -> 1 arm progressions + planche pushup progressions -> 3x15~ psuedopushups

[Mick]

4/08/09
Badger
3round for time:
40kg squat cleans 30 reps
pull ups 30 reps
800m run
~47m (last 20 cleans @20kg)


5/08/09
strict press 1,1,1,1,1 (5sets of 1 rep)
push press 3,3,3,3,3 (5 sets of 3 rreps)
push jerk 5,5,5,5,5 (5 sets of 5 reps)
55/55/50 (push jerk @50kg for first rep 40kg for others)


6/08/09
1 rounds for time:
200m run
21 burpees
21 wall ball
800m run
21 pull ups
21 deadlift (bodyweight)
800m run
21 wallball
21 burpees
200m run

18m27s

+some chinups and planche PUs against the wall -can do 3/4 of a 1 arm chinup now


7/08/09
REST

[Mick]

7/08/09
REST

8/08/09
semi-REST
had a great 1hr massage from Jess followed by 2hrs of ice skating (very hard!!!)

9/08/09
Climbing at Upper Shipley 2x grade 19s and 1x grade ~15 (all easy slab, bit scared at the top tho and handstrength=weakness)

[Mick]

10/08/09
NATE
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 24kg
=9 rounds + 2 muscle ups

11/08/09
3 rounds for time:
21 over head squats at 20kg
21 sumodeadlift high pull 20kg
21 thusters 20kg
400m run
30min 09s (minus ~2 mins due to taping up wrists at the start)
+few MUs, situps, levers, chinups and monkey-en around on bars and rings (minor hyperextension of left elbow after Toms request of continuing...therefore his fault)

[Tom]

Commenced Xfit after Tom's request therefore all strength / conditioning gains also = his fault?

[Mick]

12/08/09
HELEN
3 rounds for time
400m run
21 kettlebell swings (24/16kg)
12 pullups
10m06s

13/08/09
Thruster 1-1-1-1-1-1-1 reps
70kg MAX

14/08/09
REST

15/08/09
Nancy
5 rounds for time
400m run
15 over head squats OHS 20kg
18m28s

[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