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

[Christiep]

Tuesday 19th January 2010

Warm Up (3 Rounds)

5 x Press
5 x Deadlift (Bar Only - 20 Kgs)
5 x Knee to Elbow (1 Set) Situps (2 Sets)
5 x Overhead Sqauts (Broom)
5 x Ring Dip Attempts

"Dianne"

21, 15, 9

Deadlift 50 Kgs
Press 22.5Kgs

14 Min 10 Sec

Finisher

Group Relay Race

Run 200 Metres x 3

(Hurt my left ankle over the christmas break running and hurt it again today doing the "Finisher". Had xray / Ultrasound severely strained tendions - Unable to walk on it.)

[Dan]

(Hurt my left ankle over the christmas break running and hurt it again today doing the "Finisher". Had xray / Ultrasound severely strained tendions - Unable to walk on it.)

CrossFit has a habit of straining things, we all go through it, (myself included) get it rested and get back to training soon!

[Christiep]

Thanks Dan!

Back training today. My ankle is a little bit sore now but was OK during the WOD. Feels good to be back training!

[Christiep]

Friday 22nd January 2010

Warm Up ( 3 Rounds)

5 x Pull Ups ( Rings)
5 x Push Ups
5 x Sit Ups
5 x Squats
100 Metre Row

4 Rounds for Time:

25 x Pull Ups (Rings)
25 x Push Ups
25 x Sit Ups
25 x Squats
200 Metre Row

18 Min 47 Sec

* 400 Metre Row to finish ( Slowly to cool down)

** Rowed instead of running due to ankle injury

[Christiep]

Saturday 23rd January 2010

"Elizabeth"

21, 15, 9

Squat Cleans - 25.5 Kgs
Rings Dips (Bar)

16 Min 58 Sec

* Struggled getting the technique right on the Squat Cleans

[Christiep]

Monday 25th January 2010

With a continuously running clock one pull up per minute. Continue adding one pull up each minute.
Eg minute 1 = 1 pull up, minute 2 = 2 pull ups......... continue until you can not performed the required number of pull ups for that given minute.
Rest 5mins
perform same structure but go up by 3's with push ups

Pull Ups (Rings) - 18 Minutes + 11

Rest 5mins

Push Ups - 7 Minutes + 22

Finisher

100 x Squats for Time:
2 Min 45 Sec

* My arms are so sore!

[Christiep]

Wednesday 27th January 2010

Warm Up (3 Rounds)

5 x Clean & Jerk
10 x KB Swings
10 x OHS (Broom)
10 x Supermans

"Grace"
30 Reps for Time @ 20Kgs
Clean & Jerk (Ground to over head)

Round 1 - 2 Min 49 Sec
REST
Round 2 - 2 Min 35 Sec

[Christiep]

Thursday 28th January 2010

20 Min AMRAP
As many rounds as possible

7 x Front Squats
5 x Push Press
3 x Squat Cleans
1 x Burpee

22.5 Kgs
5 Rounds Completed + 6 Front Squats

*Ankle is extremly sore - Lots of ice and hopefully rest today!!!

[lassie]

Go Hard Core Christie.....Keep up the good work )

[Christiep]

Thanks Lisa, Really appreciate your support!