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

[Kate (K-Train) Leal]

After 2 weeks of bed rest (apparently phneomia)------>>>

Date: Mon 19th Oct 2009

WOD:
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
Pullups

Result: 28.12mins

[Kate (K-Train) Leal]

Date: Tues 20th Oct 2009

WOD:
7 ROUNDS FOR TIME
3 Push Jerks or Split Jerks 30kg
5 muscle ups

Result: 18:55

[Kate (K-Train) Leal]

Date: Weds 21st Oct 2009

WOD and Results:
-Shoulder press 1-1-1-1-1 reps (22.5, 22.5, 25, 22.5, 22.5)kgs
-Push press 3-3-3-3-3 reps (35, 37.5, 40, 40, 40)kgs
-Push Jerk 5-5-5-5-5 reps (30, 30, 30, 30, 30)kgs - too fried from other presses to attempt anything remotely heavy!

[Kate (K-Train) Leal]

Date: Thurs 22nd Oct 2009

Stregnth WOD:
Deadlift 1-1-1-1-1-1-1 reps
Result: 70kgs (did this fairly easily but started too light so was too tired to attempt heavier - thinks over 80 will be possible next time)

Metcon:
2 rounds
-10 burpies
-200m run
Result: 2:48 (winded as!!)

[Kate (K-Train) Leal]

Date: Mon 26th Oct 2009

WOD:"Angie"
For time:
60 Pull-ups
60 Push-ups
60 Sit-ups
60 Squats

Result: 17.19

[Kate (K-Train) Leal]

Date: Tues 27th Oct 2009

WOD:
AMRAP 20mins (25kg)
Thruster, 5 reps
Hang Powercleans, 7 reps
Sumo Deadlift High-pull, 10 reps

Result: 5 rounds

[Kate (K-Train) Leal]

Date: Weds 28th Oct 2009

WOD:
AMRAP 30mins
-20 burpies
-200m sprint
-20 situps

Result: 8 rounds

[Kate (K-Train) Leal]

Date: Thurs 29th Oct 2009

WOD:
Snatch 1-1-1-1-1-1-1 reps

Result: 25kgs

Finisher: 10 burpies, 200m run (2rounds) = 1.59mins

[Kate (K-Train) Leal]

Date: Mon 2nd Nov 2009

WOD:
5 rounds for time:
4 thrusters (30kg)
8 swings
12 burpees
30 double unders

Result: 20.34

Date: Tue 3rd Nov 2009

WOD:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Result: 14.43

Date: Wed 4th Nov 2009

WOD:
21-18-15-12-9-6 and 3 rep rounds of:
Power clean (35kg)
Sit-ups
Back extensions/ Supermans

Result: 12.42

Date: Thurs 5th Nov 2009

WOD:
Session 1.
15 rounds
2 ring pull ups
2 ring dips

session 2.
21,15,9
push ups sumo deadlift high pull (24kg)

session 3.
50 squat
30 box jump
10 burpee

Result: 7.48-2.51-2.45

Date: Mon 9th Nov 2009

WOD: (30kg)
800m run
30 thrusters
600m run
20 thrusters
400m run
10 thrusters
200m run

Result: 17.25 and finisher: 17 push press in 3 mins

Date: Wed 10th Nov 2009

WOD:
Three rounds, 21-15- and 9 reps, for time of:
30kg Thruster
Pull-ups

Result: 15.20

Date: Thurs 11th Nov 2009

WOD:
"Elizabeth"

21-15-9 reps of:

Clean 35kg

Ring dips

Result: 13.20
Finishers: max push press=19 (35kg) / 50 squats, 30 box jumps, 10 burpies= 2.55mins

Date: Tues 17th Nov 2009

WOD:
Five rounds for time of:
7 Muscle-ups
30kg Sumo-deadlift high-pull, 21 reps

Result: 32.18

Date: Weds 18th Nov 2009

WOD:
5 rounds for time
5 Handstand pushups
5 cleans @ 40kg
5 ring dips
200m run

Result: 17.16
Finisher: 30 burpies 1.48

(ye might have been a bit lazy with recording all these...maybe its cause of the excessive extra curricular activities such as kickboxing and gymanastics...ill try harder to keep it all up to date now)

[dieter]

yeah killer workout that one. tore the hands up a little. Apparently none of the boys finished it cos rob put a 45min cutoff time on it. haha nah the handstands are actually getting heaps better! no more black eyes, thank god.
What's with all this other training you're doin? training for something in particular?