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

[Christiep]

Friday 10th September 2010

[A]
Kara-bel

10 rounds for time:
3 x snatchs - 5 rounds at 30kgs / 5 rounds at 25kgs
15 x Wall Ball - 9kg ball

21 Mins 45 Sec

[B]
AMRAP 3 Mins Kettlebell Swings - 24Kgs
TOTAL = 49

Could barely move or walk yesterday without any pain after Wednesday's WOD.
Totally smashed myself today, was really happy to have completed both workouts with the heavier weights.
Body is aching a little and I am looking forward to a rest!

Week 3 of eating strict paleo and feeling a bit off this week! Extremly tired most of the time.
Feel better after speaking with Rob about it this morning and that it is possibly my body adjusting to eating this way.
Hoping to start to feel a bit better and feel like I have more energy soon!

[Christiep]

Monday 13th September

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 9kg, 3m target (Reps)
Sumo deadlift high-pull, 20kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 20kg (Reps)
Row (Calories)

Wallball - 16 / 12 / 8 = 36
SDHP - 18 / 18 / 18 = 54
Step Ups - 21 / 18 / 15 = 54
Push Press - 14 / 14 / 14 = 42
Row (Calories) - 12 / 9 / 11 = 32

Total = 218

Felt absolutely smashed at the end, really happy with my end score. I think that I may have pushed myself a little too hard in the first round and really suffered in rounds 2 and 3.
Last time I did this wod, I did 191 reps in total but with a 5Kgs wall ball.

[Christiep]

Tuesday 14th September 2010

In teams of 2 - Mel

Teams must run together but cannot start the next exercise until both return.
Each person must complete all reps before moving onto next exercise.

3 rounds for time:
400m run
15 x Over box jumps 20"
15 x DB squat cleans - 10Kgs
30 x Double unders (subbed 90 x skips)
15 x Push ups (hands come off ground at the bottom)
15 x Toes to bar / Knee Raises
30m walking lunge

34 Mins 44 Sec

[Christiep]

Wednesday 15th September 2010

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Total - 2000M (5 Rounds)

Feels like I am improving with my running today, was pretty happy with 2K!!!
After speaking with Rob, I need to try to run on the front of my foot more rather than my heel.

[Christiep]

Thursday 16th September 2010

Deadlift
1-10-1-20-1-30 reps

* 1 rep = (x)kg's, 10 reps = (x)kg's, 1 rep = (x)kg's, 20 reps (x)kg's etc......... add weights for total

1 Rep @ 90Kgs
10 Reps @ 70Kgs
1 Rep @ 90Kgs
20 Reps @ 60Kgs
1 Rep @ 90Kgs
30 Reps @ 50Kgs

TOTAL = 450Kgs

Feeling so much stronger, My 1 RM PB is 100Kgs so to be able to complete that above with multiple reps, I was pretty happy.

[Christiep]

Friday 17th September 2010

[A]

RAW effort-Hang Power Snatch
3-3-3-1-1-1

3 @ 32.5Kgs
1 @ 35Kgs

Rest 5:00

[B]

“Helen”
3 Rounds for Time:

400M Run
21 x KB Swings - 16kg
12 x Pull ups

13 Mins 12 Sec

[Christiep]

Monday 20th September 2010

[A]
RAW effort- Back Squat 3-3-3-1-1-1

3 Rep @ 60Kgs
1 Rep @ 65Kgs

Rest 5:00

[B]
800 Meter Run
10,9,8,7,6,5,4,3,2,1 of
~Pull ups
~Supermans
800 Meter Run

Performing 10 Pull ups followed by 10 Supermans, then 9 of each, 8 of each….down to 1 of each.

18 Min 23 Sec

Happy with the squats, Did 70Kgs but didn't get full range. Next time I will get a wall ball to make sure I get the full range.

[Christiep]

Tuesday 21st September 2010

[A]
Seven rounds for time of:
3 x Clean - 40 Kgs
4 x handstand push-ups (Negative HSPU)
6 Min 48 Sec

[B]
In teams perform Heavy Fran (Partner was Sue)
21, 15, 9
Thrusters - 35Kgs
pull ups

6 Mins 15 Sec

So excited as I am now two steps closer to my goal of Pull Ups with no bands. I went down from the thick Blue band to the smallest red band today! Very happy!

[Christiep]

Wednesday 22nd September 2010

For time:
30 x squat cleans
30 x toes to bar (Subbed Knee raises)
30 x box jumps
30 x games push ups
30 x dumbell push jerk - 10kg
30 x double unders (subbed 90 Skips)
30 x thrusters
30 x pull ups
30 x burpees
30 steps overhead lunge - 10Kgs

31 Mins 25 Sec

Today's wod was massive, my whole body was aching by the end. Right knee was hurting through out the lunges and has pulled up a bit sore.
Very happy to be able to actually do the box jumps today onto the bench and pull ups were in lots of 5 using the orange (small) band.

[Christiep]

Monday 27th September 2010

[A] RAW effort

Power Snatch 3-3-3-1-1-1

3 @ 30Kgs
1 @ 32.5Kgs

[B]
For time:
21-15-9
Barbell overhead squat - 20Kgs
Pull-up - Orange Band
Ring push up

13 Mins 16 Sec