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

[Christiep]

Wednesday 2nd June 2010

TABATA

20 sec work 10 sec rest 8 intervals each exercise.
Counting max (all) reps

Pull Ups - 6-4-7-3-4-4-3-4 = 35
Push Ups - 5-5-7-4-4-5-4-6 = 40
Sit Ups -8-8-7-7-7-7-6-7 = 57
Squats -17-15-12-11-11-11-13-14 = 104

TOTAL REPS = 236

[Christiep]

Thursday 3rd June 2010

Row x 1600 meters
Rest 3 minutes
Row x 1200 meters
Rest 2 minutes
Row x 800 meters
Rest 1 minute
Row x 400 meters

24 Min 30 Sec (Includes rest)

Decided to Row instead of running as it had been raining and as I am just getting over a bad cold and really didnt want to end up running in the rain, but the weather held off in the end lol!

[Christiep]

Friday 4th June 2010

Kettlebell Squat Clean & Jerks / Pull Up Ladder

2 x 12Kgs KB

For time:
10 x Kettlebell Squat Clean & Jerks
1 x Pull Up
9 x Kettlebell Squat Clean & Jerks
2 x Pull Up
8 x Kettlebell Squat Clean & Jerks
3 x Pull Up
7 x Kettlebell Squat Clean & Jerks
4 x Pull Up
6 x Kettlebell Squat Clean & Jerks
5 x Pull Up
5 x Kettlebell Squat Clean & Jerks
6 x Pull Up
4 x Kettlebell Squat Clean & Jerks
7 x Pull Up
3 x Kettlebell Squat Clean & Jerks
8 x Pull Up
2 x Kettlebell Squat Clean & Jerks
9 x Pull Up
1 x Kettlebell Squat Clean & Jerks
10 x Pull Up

22 Min 52 Sec

Looking forward to my two days of rest. My body is aching, especially my legs and upper stomach. Hands are healing nicely although today's pull ups didnt help much..lol

[Christiep]

Monday 7th June 2010

For time:
500M Row
450 x Skips
50 x Burpees

11 Min 40 Sec

FINISHER
25 x Burpees
225 x Skips
200M Run

4 Min 54 Sec

My chest was burning big time by about half way through the skipping in the WOD, then the finisher was just painful especially when I went for the run outside. The cold air just hit me.

[Christiep]

Tuesday 8th June 2010

"DT"

Five rounds for time of:
12 x Deadlift
9 x Hang power clean
6 x Push jerk

32.5Kgs

13 Min 55 Sec

[Christiep]

Wednesday 9th June 2010 & Thursday 10th June 2010

REST
Have taken two days rest as my right shoulder and neck pulled up extremly sore after Tuesday.
Was unable to move my neck or shoulder without pain.

[Christiep]

Friday 11th June 2010

"Erin"

Five rounds for time:
15 x Dumbbells split clean - 2 x 10Kgs Dumbbells
21 x Pull-up

25 Min 11 Sec

[Christiep]

Tuesday 15th June 2010

"McGhee"

AMRAP 30 minutes:

5 x Deadlift - 60Kgs
13 x Push-ups
9 x Box jumps / Step Ups

12 Rounds + 10 Push Ups

[Christiep]

Wednesday 16th June 2010

Four rounds for time of:
Run x 600 meters
Rest 3 minutes between rounds

Round 1 - 3 Min 05 Sec
Round 2 - 3 Min 19 Sec
Round 3 - 3 Min 23 Sec
Round 4 - 3 Min 12 Sec

[Christiep]

Thursday 17th June 2010

On the minute for 10min or until failure to complete the set in that minute

2 x L-Pull ups (sub 2 x Pull Ups & 2 x Toes to Bar)
4 x Strict Pull ups (sub - Controlled down motion)
6 x Kipping or Butterfly Pull ups

20 Mins cut off!
6 Rounds (with 1 Band)

FINISHER
Tabata Wall Balls - 5 Kgs
30 Sec On - 10 Sec Off

TOTAL = 51

Struggled today, Found it very difficult to grip the bar. Was happy to be able to get my toes all the way to the bar though.