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

[Christiep]

Friday 23rd July 2010

Strength Cindy

as many rounds as possible in 20mins of

5 x Pull ups
10 x Pushups
15 x Squats
every odd round perform 5 x Deadlift at 40Kgs
every even round perform 5 x Push jerk at 30Kgs

12 Rounds Completed

FINISHER
400M run with 10Kgs Vest
2 Mins 05 Sec

Huge week! Ended up with a huge bruise on my right elbow somehow from the ring dips yesterday.
Loved the deadlifts and push jerk between the rounds, was totally stuffed by the end but felt good!

[Christiep]

Monday 26th July 2010

FRAN
21, 15, 9
Thrusters - 30Kgs
Pull Ups

8 Mins 13 Sec

FINISHER

FRAN
21, 15, 9
Thrusters - 20Kgs
Pull Ups

5 Mins 43 Sec

Really happy with my times. Reduced the weight for the secound round as I didn't want to over do it on the first day of the week and my elbow is still bruised and a little sore so really didn't want to injure myself. Absolutely smashed myself on the second Fran, and with the lighter weight got through all sets of Thrusters unbroken! Very happy!

[Christiep]

Tuesday 27th July 2010

Three rounds for time of:
60 seconds L-sit (Hanging L-sit from Bar)
30 x Good mornings - 20Kgs
30 x Sit-ups (Used a rolled-up towel under lower back and feet with soles together.)
30 x KB swings - 12Kgs

15Min 35 Sec

Didn't attempt the L-sit on the rings as my elbow is still bruised and didn't want to make it worse. Did the L-Sit from dead hang on the bar, and trying to keep my legs as high as possible.
Lower back and stomach muscles are a little sore now. As the finisher we did lots of streching.

[Christiep]

Wednesday 28th July 2010

"Nutts"

For time:
10 x Handstand push-ups (Feet on Tyres)
15 x Deadlift - 60Kgs
25 x Box jumps (Subbed Step Ups)
50 x Pull-ups
100 x Wallball shots - 9Kg
200 x Double-unders (Subbed 600 x skips)
Run 400 meters with a 10Kgs plate

32 Mins 02 Sec

Tried to do the box jumps but nearly fell over twice, thought the safer option was the step ups.
The 9kg wall ball is a killer, normally only use the 5kg one, pretty happy to have done the whole 100 with the 9kgs ball though!
Went with 60Kg Deadlift instead of 80Kgs as suggested by Rob as lower back and stomach muscles are extremly sore from yesterday WOD.

[Christiep]

Thursday 29th July 2010

REST DAY

Decided to take a rest day today. My stomach is killing me from the sit ups and L-Sit's on Tuesday. Plus I now have my Son's cold and coughing all night with sore stomach muscles... not good!

Also just wanted to note down how good I am feeling about myself and how far I have come in the past months since starting Crossfit at the end of January 2010.
I feel so much stronger and fitter and feel it not only during my workouts but the day to day stuff, like carrying the washing basket or running around the park with my son.
I feel so fortunate that a friend of mine suggested or actually told me to go and give it a go, cause now I love it!!!

Training with Rob and every one at Norwest is so supportive and I sometimes think if that support was not there, I would of given up many times or not gone in as the workout
looks to hard but now Rob is increasing the weights or I am doing the workout without scaling, which is fantastic.
So a huge thank you to everyone, who yells at me to keep going, runs the last lap with me and just being there for each other.
It's such a great atmosphere and I feel very luck to be part of it.
Thanks everyone.

Crossfit makes me feel so good about myself when I look at the WOD and wonder how the hell am I supposed to do that, and then actually get through it,
sure I am sometimes in a world of pain after it, but there is something very satisfying in acheiving something that I didn't think was possible at the start!

[Christiep]

Friday 30th July 2010

"The Seven"

Seven rounds for time of:
7 x Handstand push-ups
7 x Thruster - 30Kgs
7 x Deadlift - 60Kgs
7 x Burpees
7 x Kettlebell swings - 20kg
7 x Pull-ups

40 Minute Time Limit

6 Rounds + 21 Reps (Completed up to 7 x Deadlifts)

This WOD was so hard! My chest was burning by the second round from all the coughing I did yesterday!
HSPU with my feet against the tires and Rob made sure that my forehead touched the ground each time, going just that little bit lower made it so much harder and
I could really feel it big time. Struggled with the Thrusters after the hspu.

A little disapointed that I didn't finish, but happy to have got into the 7th round and just made the last deadlift as Rob called time.

[Christiep]

Monday 2nd August 2010

Shoulder Press - Strict Press
5-5-5-5-5 reps

20Kgs | 25Kgs | 27.5Kgs | 30kgs | 32.5Kgs (f)

Total = 30Kgs

followed by
3 Rounds for Time:
10 x 1/2 your max press weight snatch (squat snatch) (subbed Squat Clean/ Thruster) - 20Kgs
10 x Burpees
300m kettlebell run - 12Kgs

14 Mins 35 Sec

Only managed to complete 2 strict press @ 32.5Kgs, felt a twinge in my lower back and stopped. Pretty happy with 30Kgs though as my 1RM is 34Kgs.
My lower back was very sore after completing the Strict Press so subbed the squat snatch in the finisher.
Lower back still sore now, hoping that it feels better by tomorrow!

[Dan]

Thursday 29th July 2010

REST DAY

Decided to take a rest day today. My stomach is killing me from the sit ups and L-Sit's on Tuesday. Plus I now have my Son's cold and coughing all night with sore stomach muscles... not good!

Also just wanted to note down how good I am feeling about myself and how far I have come in the past months since starting Crossfit at the end of January 2010.
I feel so much stronger and fitter and feel it not only during my workouts but the day to day stuff, like carrying the washing basket or running around the park with my son.
I feel so fortunate that a friend of mine suggested or actually told me to go and give it a go, cause now I love it!!!

Training with Rob and every one at Norwest is so supportive and I sometimes think if that support was not there, I would of given up many times or not gone in as the workout
looks to hard but now Rob is increasing the weights or I am doing the workout without scaling, which is fantastic.
So a huge thank you to everyone, who yells at me to keep going, runs the last lap with me and just being there for each other.
It's such a great atmosphere and I feel very luck to be part of it.
Thanks everyone.

Crossfit makes me feel so good about myself when I look at the WOD and wonder how the hell am I supposed to do that, and then actually get through it,
sure I am sometimes in a world of pain after it, but there is something very satisfying in acheiving something that I didn't think was possible at the start!

Awesome of you to share, Rob needs to get some of this on the front page!

[Tom]

Only managed to complete 2 strict press @ 32.5Kgs, felt a twinge in my lower back and stopped. Pretty happy with 30Kgs though as my 1RM is 34Kgs.
My lower back was very sore after completing the Strict Press so subbed the squat snatch in the finisher.
Lower back still sore now, hoping that it feels better by tomorrow!

In regards to your lower back Christie, make sure you are really focusing on squeezing your stomach and glutes tight while you are pressing. It's very easy to start leaning back when it gets heavy in the press which can put a great deal of stress on your Lumbar spine (the lower back). Hope it feels better.

Oh and good on you for putting the weight down when you felt the pain. It's a silly person that tries to train through it.

[Christiep]

Thanks Dan & Tom for your comments!

I think that it is also important for me to note down how I am feeling as well as recording my acheivements in each wod.

Tom, I think that is exactly what I did. My lower back is extremly sore to the point that it hurts to bend or move. I have been resting and trying to stretch a little each time and just get it right. Although I must admit I have the shits that I can't do much at the moment but I know that if I go into train, I will want to push myself 100% and really dont want to injure myself long term.