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

[Christiep]

Friday 18th June 2010

Complete as many rounds in 12 minutes as you can of:

3 x Pull Ups (Red Band)
50 M Sprint (25m shuttle)
3 x Handstand Push Ups (Incline Push Ups)

10 Rounds + 3 Push Ups

[Christiep]

Monday 21st June 2010

Squat Clean
One rep every minute on the minute for 15 minutes.
*select a weight that is 90% of 1rm

42.5 Kgs

FINISHER

21,15,9
Pull Ups
Burpee Wall Ball - 5Kgs

10 Mins 08 Sec

Started out with 40Kgs and Rob increased the weight to 42.5Kgs at the halfway mark.
Was pretty happy to be able to complete the whole 15 minutes at that weight and increase, as in the beginning I thought I was aiming a little too high starting at 40Kgs.

[Christiep]

Tuesday 22nd June 2010

Five rounds for load and time of:
3 x Back Squats - 50 Kgs
20 x Ring dips (band)

20 Min 31 Sec

FINISHER
30 x Burpees
followed by 2 minutes of as many reps as possible:
Back Squats - 20 Kgs

Total = 36

Today was the first time I have been able to do ring dips using the band, before I could only do them on the bar.
Found it difficult to push myself back up and ended up putting my foot on the ground.

[Christiep]

Wednesday 23rd June 2010

Three rounds for time of:
15 x Hang Power Cleans - 32.5 Kgs
15 x Burpees

7 Min 21 Sec

Really pushed myself today, although I am feeling very sore now!
With the burpees, I tried to make sure that I did them properly and not one leg at a time sort of stepping back.

Every time I even thought about slowing down, Rob would yell at me and kept me motivated - Thanks heaps Rob!
My chest was just burning after and didnt catch my breath for ages. Very happy with my effort.

[Christiep]

Thursday 24th June 2010

"Paul"

Five rounds for time of:
50 x Double unders - Subbed 150 x Skips
35 x Knees to elbows
10 Metre Overhead Walk - 40Kgs

27 Min 11 Sec

Was pretty suprised that I was able to get the 40Kgs from the ground to up over my head and walk the 10 Metres.
My skipping is really improving now, just need to work on being able to do double unders.

[Christiep]

Friday 25th June 2010

5 Rounds For time:

5 x Hang Squat Cleans – 35 Kgs
5 x Sumo Deadlift High Pull – 35 Kgs
5 x Ground to Overhead – 35 Kgs
300m run including down and up driveway ramps carrying 16Kgs Kettlebell
200m run ( No kettlebell)

47 Min 48 Sec

Today’s WOD was a killer and I was in a world of pain by half way through the 4th round and wondering how I was going to finish.
My whole body was aching and carrying that Kettlebell around the carpark and then down and back up the ramps was tourture.
It was a huge week of training and I can honeslty say that by the end of this WOD I had nothing left!

[Christiep]

Monday 5th July 2010

10 x Clean And Jerk - 40 Kgs
20 x Burpees
30 x Kettlebell Swings - 24Kgs
1.6km run
30 x Kettlebell Swings - 16Kgs
20 x Burpees
10 x Clean And Jerk - 40Kgs

27 Min 25 Sec

Feels good to be back training after a week off! (Migraine & Stomach Bug)

Cleans felt alot stronger today and I felt like I was getting the bar up quickly.
First round of KB swings was so hard, in the second round went down in weight as I didn't want to smash myself big time first day back after being sick for a week.

Need to run more! Need to work on my running cause I really, REALLY suck at it! Disappointed that I missed the 5K run, would of loved to give that a go...next time hopefully!

[Christiep]

Tuesday 6th July 2010

Complete as many rounds in seven minutes as you can of:

10 x Squat clean - 30Kgs
20 x Sit-ups (Feet Anchored)

TOTAL = 100 Reps (3 Rounds + 10 Squat Cleans)

FINISHER
50 x Burpees for time:
4 Mins

My lower back was very sore after this workout plus from Monday's WOD with the 24Kgs kettlebell swings.

[Christiep]

Wednesday 7th July 2010

FRAN

21,15, 9

Thrusters - 20Kgs
Pull Ups (Blue Band)

7 Mins 20 Sec

Very happy with my time for Fran as last time I did this WOD, it took me 8:32 with 30Kgs and ring pull ups. This time was a lighter weight but pull ups were on the bar with the blue band.
Definately feeling so much stronger now than when I first started. Used 20kgs as my lower back is still sore.

[Christiep]

Thursday 8th July 2010

"Jerry"

For time:
Run - 1.6km
Row - 2K
Run - 1.6km

28 Min 44 Sec

This was tough, gave it everything and pretty happy with my time as i suck at running lol
Huge thanks for all the encouragement and especially Dana for running and pushing me on the last run.
Really pushed myself today and was so close to vomitting at the end, but managed to keep it in. (sorry for too much info! )