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

[Rob]

love the signature. That should be made into a shirt!

[Kate (K-Train) Leal]

you make it ill wear it! (oh deer that also sounds like another shirt ahhaha)

[Kate (K-Train) Leal]

Date: Sunday 6th Sept 2009
Ignite Affiliate games
WOD1
15, 12, 9 as a pair for time
Pull Ups
Thrusters (M: 45kg / F: 30kg)
Burpees
Swings (M: 24kg / F: 16kg)

Result: combined time with tina 21.4

WOD2
4 Hill Runs
100 Push Ups
200 Sit Ups
300 Squats
4 Hill Runs
Complete totals as a pair for time
Result: combined time with tina 24.14
Shaky, sweaty and in need of the supplied sausage sandwhich!!!

[Kate (K-Train) Leal]

Date: Tues 8th Sept 2009

WOD:
400m run
10 sumodeadlift high pull 30kg
200m run
20 squat cleans 30kg
200m run
30 push press 30kg
400m run

Result: 18min 19
shoulders on fire!

[Kate (K-Train) Leal]

Date: Weds 9th Sept 2009

WOD: 2.4km run

Result: 12mins (shins not happy...not happy with result either...mentally in a tunnel)

[Kate (K-Train) Leal]

Date: Mon 14th Sept 2009

WOD: 21, 15, 9
-Single arm Snatches 12.5kg
-Bench press 20kg
-Box jumps 24"

Result: 8.45mins (back into action after a shocker week last week)

[Kate (K-Train) Leal]

Date: Tues 15th Sept 2009

WOD: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Over head squats
Burpees
Thrusters

Result: 23min 17

[Kate (K-Train) Leal]

Date: Weds 16th Sept 2009

WOD: 21reps (16kg)
KBS
K2E
KBS
Box jumps
KBS
KB Front Squats
KBS
Burpies
KBS
KB Cleans
KBS

Result: 11.15

[Kate (K-Train) Leal]

Date: weds 16th Sept 2009

WOD: Ryan
(5 rounds)
-7 muscle ups (scaled: 2 pull ups, 1 dip)
-21 burpies

Result: 26.06

[Kate (K-Train) Leal]

Date: Thurs 17th Sept 2009

WOD: (increasing weight each round)
round 1: 5reps 2 sets
round 2: 3 reps 3 sets,
round 3: 1 rep, 2 sets
-Strict press (20kg, 22.5kg, 25kg)
-Push press (30kg, 32.5kg, 35kg)