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

[Kate (K-Train) Leal]

Date: Wed 18th Nov

WOD: 5 rounds for time
5 Handstand pushups
5 cleans @ 80/55 (power or squat-whatever you need to get it up)
5 ring dips
200m run

Result: 17.16 and 30 burpees 1.38

Date: Mon 23rd Nov 2009

For time:
35kg thruster, 21 reps
3 rope knees to elbows & 3 rope pullups times 21
35kg thruster, 15 reps
3 rope knees to elbows & 3 rope pullups times 15
35kg Thruster, 9 reps
3 rope knees to elbows & 3 rope pullups times 9

Result: 32mins

Date: Weds 25th Nov 2009

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Result: 16.25

Date: Thurs 26th Nov 2009

-5sets 3reps split jerk 180 sec rEst between sets
rest 5mins
Alternating on the minute for 10 minutes for max reps:
MB Clean 9kg
Burpees

Result: 40kg/135 reps

Date: Sat 28th Nov 2009

5 rounds for time:
-10 thrusters 25kg
-10 o/h walking lunges 25kg
-10 kneees to elb

Result: 11.01 mins

[Kate (K-Train) Leal]

Date: Tues 1st Dec
WOD:
Four rounds, each for time of:
800 meter run

Result: 2.33

Date: Thurs 3rd Dec
WOD:
10 rounds in 2 mins each round. For every round not completed or fouled in 2mins- you stop where you are and start the next round. Fouls are tallied at the end.
20 squat
15 push press
10 burpees
*foul- 10 wall balls + 200m run

Result: 5 fouls (also now cant feel my entire body...numb and i cant move lol)

[Kate (K-Train) Leal]

Date: Mon 14th Dec

WOD:
Five rounds for time of:
20kg Push-jerk, 15 reps
15 L pull-ups

Result: 22.43 (20 was much too easy i think, but hands were ripping up on the chins/kness e).


Date: Tues 15th Dec

WOD: Deadlift
3-3-3-3-3-3-3
work up to 1 rm in warm up quickly. Then 75% of that 1 rm will be lifted for 3 reps and 1min rest between sets.

Result: 70kg (very disapointing - not feeling it)
Finisher: Shuttle Run 2.36


Date: Weds 9th Dec

WOD: Deadlift
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Result: 32.26

Date: Thurs 10th Dec

WOD:
Fran: 21, 15, 9
-thrusters
-pullups

Result: