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

[Rob]

Workout 1

80m tyre flips
500m row
400m farmers walk/run

* farmers walk male carrying 24kg kettle bell in each hand/female carrying 16kg kettle bell each hand


Workout 2

3 rounds for time:
21 wall ball
15 chest to bar pullups
9 burpees

* wall ball- ball must touch atleast some part of the marker indicated. All balls will be 20lb or 9kg/ ASIS or hip must drop below the level of the upper patella or hip at bottom position of squat. Med balls to ensure ful range is met at the squat may be used.
*pull ups- arms must come to full extension at the lower part of the pullup and the chest must touch the bar at upper range (chest is anywhere below the levl of the clavicle/collar bone)
* burpees- chest must hit the deck at the bottom and at the top the hands must be clapped above the head behind the ears, hips, knees and shoulders fully open.

Feel free to post question or comments below.

[nickwilliams]

how big/heavy will the tyre be?

[Tom]

@Nick

To my memory (so don't quote me):
Rx'd Tire for males will be approx 200kg, 1.5m high.

[Rob]

Tom is right tyres weight about 200kg if the whole tyre is pulled up fromt he ground however when you flip it due to the distribution of weight the tyre feels nowhere near as heavy as 200kg. The approximate weight of tyre during the flipping motion would be 120kg to 100kg however due to the size of the tyre it doesn't feel super heavy. Female tyres weight around 80-90 kgs but when flipped they would feel about 40-50 I guess.

The male tyres are closer to 1.6m high. They are called super singles roughly 16:00 by 95R or something like. I can't remember exactly what is written on them.

[Rob]

Do people think their wil be enough females able to complete chest to bar pull ups unassisted? Should it be scaled to chin to bar only for females? Males will have chest to bar regardless. Thoughts?

[nickwilliams]

thanks for info guys.

I must say, I thought you were joking when you listed a 200kg tyre.

That WOD just got a lot harder than I originally thought.

either way, looking forward to the day

[Veronica]

Hi Rob, I'm not sure of the quality of the women competing, but I know that I can't do chest to bar and neither can any of the women from CrossFit Penrith....

[Rob]

Hi veronica,

I know it is a difficult standard to achieve so I am pretty sure that females will be doing chin over bar (must be a clear) so a good clearance but the males will still be chest to bar for pull ups.

I would prefer that all the competitors be able to achieve most parts of the workouts. After all it is supposed to be fun, achievable and be able to test yourself against some other competition.