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

[Christiep]

Monday 9th August 2010

Warm Up
ROM

[A]
10min to reach 1rm front squat (after warm up)

= 47.5 Kgs * NEW PB!!! previous was 45 Kgs

[B]
Complete as many rounds in 12 minutes as you can of:
5 x 70% 1rm Front squat - 32.5 Kgs
10 x Chest to bar Pull-ups
20 x Double-unders (subbed 60 x skips)

4 Rounds + 5 Front Squats

My back felt pretty good during the WOD and no pain now. so very happy!
Was a little concerned doing 1RM front squats after my back being so sore but focussed on holding everything tight.
I think that I could of tried one more lift but was being careful with my back but 47.5Kgs is a new PB so very happy!

Feels good to be back training again!

[Christiep]

Tuesday 10th August 2010

[A]

Deadlift 5-5-5-5-5 reps

60 Kgs | 70Kgs | 80Kgs (f) | 70Kgs | 75 Kgs

[B]

10 x 50m sprints at 100% effort on the 30sec after last sprint 30 burpees.
Aim is for a training effect and lactic acid tolerance. You are not to "save" your energy for the last run and burpees.

Last run and 30 x Burpees = 2 Mins 23 Sec

With the deadlifts I attempted 80Kgs and felt a twinge in my lower back and decided not to continue, Reduced the weight to 70Kgs and completed the set, then finished on 75Kgs. Very happy
Struggled with the sprints, ran inside due to the rain and had to run 4 and half lengths of the gym. Was hard having to stop and turn so much but was happy to complete the 10 rounds. 30 x Burpees after completing 10 rounds was a killer, my chest was burning!

[Christiep]

Wednesday 11th August 2010

Cindy

[A]
15 rounds for time of Cindy:
5 x Pull-ups
10 x Push-ups
15 x Squats

24 Mins 26 Sec

REST 5mins

[B]
8 rounds for time of Cindy:
5 x Pull-ups
10 x Push-ups
15 x Squats
* aim is to perform part [B] faster than half the time of part [A]

1/2 Part [A] = 12:13
My Time 11 Mins 45 Sec

I was absolutely smashed after WOD A, and as I layed on the floor I was thinking there is NO way i can do part B. My head felt like it was spinning and I felt horrible.
I was almost going to not even start the second workout and then I thought to myself, I will only go home and be dissapointed that I didnt complete the entire work out so I got myself up and ready for part B and I completed it, not only in under half the time as round A, but completed it! the entire 23 rounds of Cindy!!! Feeling pretty good right now!

[Christiep]

Thursday 12th August 2010

In teams of 2 perform AMRAP in 7 Minutes

[A]
Ground to Overhead any how 60/40 (7mins)

Christie = 30Kgs
Sharon = 40 Kgs

TOTAL = 75 Reps

rest 1 min

[B]
Burpees (7mins)

TOTAL = 105
rest 1 min

[C]
7mins AMRAP
30 x kettlebell swings - 16Kgs
20 x wall ball - 5 Kgs
10 x "games" push ups

TOTAL = 233

Only one member to work at time. Tally all reps and add total. Final triplet of exercises, 1 rounds equals 60 reps.

[A] 75 | [B] 105 | [C] 233 | [b]TOTAL 413[/b]

Today my partner was Sharon, and I am so happy that I had the chance to be partnered with her. She is amazing! She kept pushing me and pushing me harder and harder whilst recovering herself. She also mentioned a few pointer to me regarding improving the exercise, especially the burpees. Must remember to look up as I am getting to my feet and opening my chest which alse helped heaps with my breathing.

What a great WOD! Thank you so much Sharon for the encouragement and pushing.

I get worried in a team environment that I could let the other team member down but today I absolutely smashed myself and had nothing left at the end. I must admit I am definately feeling very sore right now. Although I came close to vomitting halfway through WOD [C], I am so happy to push through that pain and complete the whole 3 workouts.

[Christiep]

Friday 13th August 2010

[A]

"Elizabeth"

21-15-9 reps of:
Squat Cleans - 25Kgs
Ring dips - Band

11 Mins 45 Sec

[B]
Relay race 600,400,200 + 300 in your team
* in teams of two, individually run 600m, tag your mate, they run 600m, they tag you, you run 400 and so on until you have both run 200m. Instead of finishing at 200m you BOTH run the 300m course to finish.

10 Mins 08 Sec

My whole body was aching before I went in this morning and was actually debating whether I should take a rest day as I was so sore but ended up going in, as I knew that I would have Saturday and Sunday off.

Went with 25Kgs for the Squat Cleans as I just felt so fatigued. Ring Dips are improving, can get a few out all together and without letting my foot touch the ground using the band.

As my legs were dead I was undecided to even do part B, but in the end, I rowed it. I think in my head I think that rowing would be easier cause I suck so much at running, but the rowing just killed me. At one point I even stopped I was hurting so much, had a moment and nearly lost it but pulled myself together and then continued and finished.

I have never done anything like this, that I actually push myself to my limit and beyond. Its such a strange feeling, in the past I would give up when it got too hard, but I keep getting up each morning and going in and completing these workouts. I feel like I have come so far both mentally and physically and again so thankful for the support that I receive from everyone. With your support and my new determination to become the person I want to be, I am acheiving my goals and smashing some goals on the way!

[Christiep]

Tuesday 17th August 2010

Warm Up
1.6K Run

ROM

[A]
Three rounds for time of:
10 x Muscle-ups - Subbed pull ups and push ups
10 x forward rolls
20 x One legged squats (10 each leg)
10 x Handstand push ups (feet against tyres)

24 Mins 06 Sec

[B]
Tabata Row
8 x 20 Sec on, 10 Sec Rest

Total Metres = 693

The warm up today was a 1.6K run, this is not a warm up for me but an entire workout in itself. Definately do feel like my running is improving.
Then workout B, the forward rolls made me feel so sick, every time I flipped over my head spun and by the end I just felt like I was sea sick. Managed to complete the whole 3 rounds and then when I finally stopped, it just hit me, and I vomited. Felt horrible, I hate vomiting!!!
Rob then asked me if I wanted to do workout B, I thought why not!

Tabata Row's, really happy with the distance I made, was really struggling for the last two though, feeling even worse once I finished the rowing.
My drive home was terrible, almost pulled over twice, and then just sat for about an hour feeling so sick in the stomach!

[Christiep]

Wednesday 18th August 2010

[A]
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds (walk back)

Average - 28 Sec

rest

[B]
1RM Cleans
Time limit - 10 Mins

1RM - 47.5 Kgs

Running is definately not one of my strengths - worst time from memory was 32 sec and by the time I walked back to the start it was time to go again.
Pushed through and completed the 10 rounds.

Very happy with the cleans. Attempted 50Kgs but was just too exhausted after the sprints.

[Christiep]

Thursday 19th August 2010

[A]
Overhead Squat
1-1-1-1-1-1-1 reps
30mins limit

Max - 40Kgs
Attemped 42.5Kgs twice but failed.

[B]
100 x Overhead Squat for time
@ 30% of 1 rm - 20Kgs

7 Mins 42 Sec

[Christiep]

Friday 20th August 2010

6 Rounds for Time of:
3 x Deadlifts - 80 Kgs
6 x Box Jumps
9 x Burpees

11 Min 59 Sec

By round 3 to 4 the deadlifts seemed to get heavier with each lift. Wrapped that I was able to lift the 80Kgs x 3 for 6 rounds as my 1RM is 100 Kgs. Feel so much stronger!
Although I did really struggle with the box jumps, ever since I slid down the front of one a few months back.
Was able to jump high enough but not moving forward enough to get my whole foot to come in contact with the box. Really must work on these, might set something up at home and practise on something smaller than gradually increase the height.

[Christiep]

Monday 23rd August 2010

[A]
Three rounds for time of:
15 x Dumbbell Thruster - 10Kgs
30 x Situps

8 Mins 46 Sec

[B]
In teams of 2 in relay fashion perform 1 round
Partner was Dana

20 x pull ups
10 x tyre flips with jump through
200m run
10 x tyre flips with jump through
20 x pull ups

10 Mins 01 Sec

Over the last week or so, I have been thinking about my food, and I need to be totally honest with myself and give myself a kick up the bum!
It's not good enough, too much processed or junk food has been eaten and I decided that as of today, no more.
I spoke to Rob about it this morning and also adding it here so that I become accountable again. I just want to get to goal and lose my weight!

I go in every morning and push myself and train my heart out and then let myself down with bad food choices. I have started my food diary and will track EVERYTHING i eat.
If I cheat and dont write down exactly what I eat, I am only cheating myself and if I do eat something that I shouldn't well I deserve the kick up the bum!