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

[Christiep]

Friday 9th July 2010

CrossFit Total

1 Max Rep - Back squat = 67.5 Kgs
1 Max Rep - Strict Press = 34 Kgs
1 Max Rep - Deadlift = 100 Kgs

TOTAL = 201.5 Kgs

New PB's all three lifts, so happy, especially the deadlift, wrapped to get the 100!!!!

[Christiep]

Monday 12th July 2010

Five rounds for time of:
5 x Muscle-ups (subbed 10 x Pull Ups (blue Band) + 5 x Ring Dips (band) + 5 x Push ups)
10 x Power clean - 30Kgs
Run 200 meters

21 Mins 51 Sec

[Christiep]

Tuesday 13th July 2010

Karen
150 x wall ball shots
5kg ball/3m target

8 Mins 50 Sec

FINISHER

AMRAP in 3 Mins of Wall Ball shots
TOTAL = 57

Feeling totally smashed at the moment, legs feel like crap. Really pushed myself at the start and was totally stuffed by the end. The finisher was just painful.
Really happy to have improved on my time - Last time was 11mins 40sec, so very happy.

[Christiep]

Wednesday 14th July 2010

"Eva"

Five rounds for time of:
Run 800 meters
30 x Kettlebell swing - 16Kgs
30 x Pull-ups (Blue Band)

46 Min 56 Sec

Last time I did this WOD was 50:51, so absolutely wrapped with my time!

[Christiep]

Thursday 15th July 2010

Clean and Jerk
1-1-1-1-1-1-1 max reps

35 - 40 - 45 - 47.5 (f) - 47.5 (f) - 47.5 (f)

Max lift = 45 Kgs

FINISHER
AMRAP Pushups in 2 Mins
Total = 24

[Christiep]

Friday 16th July 2010

"Tommy V"

For time:
21 x Thruster - 30Kgs
60 x Rope Pull Ups
60 x Rope Knees to elbows
15 x Thruster - 30Kgs
45 x Rope Pull Ups
45 x Rope Knees to elbows
9 x Thruster - 30Kgs
30 x Rope Pull Ups
30 x Rope Knees to elbows

26 Min 0 Sec

Modified - The sub today for rope climb is 5 towel pull ups/5 towels knees to elbow = 1 rope climb. eg round one 12 rope climbs = 60 pull ups/60 knees to elbows.

It was extremly hard to hang/grip onto the rope and my grip was gone after the first round. My fingers later in the day felt like they had rope burn on the ends.

FINISHER
For Time:
30 x Squats
30 x Burpees
30 x Pushups

3 Mins 0 Sec

[Christiep]

Monday 19th July 2010

6 x Thrusters on the min... Continue on the minute until you fail, or reach 10 min/60 reps
@ 30 Kgs

10 Rounds Completed

Rest 10 min

FINISHER
100 x Push ups for time
4 Mins 13 Sec
(first 50 completed on feet, remaining 50 combination of feet and knee lowering)

[Christiep]

Tuesday 20th July 2010

For Time:
20 x Shoulder to Overhead - 40 Kgs
40 x Burpees

9 Mins 21 Sec

Partition as needed, any order. Lifted from the Rack.

FINISHER

AMRAP in 3 Minutes
Shoulder to Overhead - 25 Kgs

43 Reps

At first I was planning on using 35Kgs for the shoulder to overhead, but John suggested that I do 40Kgs. At first I thought, I would really struggle with completing 20 reps but was very surprised to complete the WOD as quickly as I did. Feeling so much stronger everyday!

[Christiep]

Wednesday 21st July 2010

4 rounds for time of:
Run 400 meters
50 x Squats

14 Mins 19 Sec

FINISHER

21, 15, 9
16Kgs Kettlebell Swings
Push Ups
Sit Ups

5 Mins 18 Sec

Really happy with my running today, didn't feel as though I was struggling as much and struggling with my breathing.

[Christiep]

Thursday 22nd July 2010

J.T.

21-15-9 reps of:
Handstand push-ups (against tyres)
Ring dips ( with band)
Push-ups

15 Mins 0 Sec

FINISHER

L-Sit practice - Arms were dead!

400M Run with 10Kg Vest
2 Mins 09 Sec

Trying to improve my running and John suggested running with the vest!