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

[Christiep]

Monday 28th Feb 2011

Warm Up
1K run

[A]
"DT"

Five rounds for time
12 x Deadlift - 30Kgs
9 x Hang power clean - 30 Kgs
6 x Push jerk - 30Kgs

12 Mins 10 Sec

[B]
5 x Hang power clean - 30Kgs
10 x Burpees

3 Mins 25 Sec

[Christiep]

Thursday 3rd March 2011

[A] STRENGTH

Deadlift 5 RM @ 90Kgs

*start with bar at bottom of knees

[B] CONDITIONING

Complete 5 rounds @ 22.5Kgs
3 x Power Snatches (touch and go no release)
3 x Snatch Pulls (to scare crow position)
3 x Power Snatches (touch and go no release)

NO PENALTIES

* Select your weight

*Do Not Drop The Weight During the Round.
*Do Not Set It Down.
*If weight is dropped, count number of drops and perform an x's 2 amount of burpees as a penalty.
*Rest 120 seconds between sets.

Really happy to have completed 5 reps at 90Kgs!

[Christiep]

Tuesday 8th March 2011

[ A ] STRENGTH

Deadlift 15x1 @ 65% of 1 RM (30 secs rest)

Completed @ 75 Kgs


[ B ] CONDITIONING

10 rounds
3 x Hang Power Cleans at 75% body weight - 40Kgs
1 by 10m band sprint
*30 rest between rounds

By round 8-9, I had nothing left, felt like I was going to vomit! I kept going and the last run was hurting so bad!
Found out at the end that Rob told John to hold me back more! lol No wonder it was hurting!!!!

Had a bit of trouble with the 40Kgs HPC in the later rounds, but really enjoyed the challenge and feel so much better that I pushed through and got it done!

[Christiep]

Wednesday 9th March 2011

"Fran"

21-15- and 9 reps, for time of
Thruster @ 30Kgs
Pull-ups

10 Mins 18 Sec

Legs = dead!!!

After yesterday WOD by legs were sore, Add Fran and now they are so sore to move or walk. The tops of my legs / hips feel like they are bruised from the band sprints yesterday.

[Christiep]

Friday 11th March 2011


[A] STRENGTH

Weighted Pull Ups 4 x max reps (using Blue Band)
Round 1 = 12
Round 2 = 15
Round 3 = 10
Round 4 = 8

Very happy with the pull ups, feel like I am able to get in more of a rhythm and do more without stopping the movement.
Ripped my hand again!

Squat 5x5

55 Kgs

Very happy with weight - Last time we did 3 and 1 RM was in September 2010 which was 3 Rep @ 60Kgs and 1 Rep @ 65Kgs

[B] CONDITIONING

3 rounds
10 x Wall climbs
10 x Wall Balls to Roof
20 x Box jumps (1 Tyre)

*For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

The wall climbs really hurt, hate being upside down! Had to scale the wall climbs as I couldn't walk back towards the wall once by feet were up in the handstand position, so what I did was each time I started, I would move my hands starting position closer to the wall to make it more challenging.

[Christiep]

Monday 14th March 2011

[A ] Negative Weighted pull-ups

1-1-1-1-1-1-1
2 with 2Kgs
5 with 4Kgs

Complete with weight vest on and try to do a negative weighted pull up.
Still struggle to hold my weight on the bar tho.

[ B ] Death by Pull up
Increase 1 pull up first min, 2 pull ups 2nd min, 3 pull ups 3rd min until you can not keep up.

13 + 8

[ C ] Death by Pushup
Increase 2 pull up first min, 4 pull ups 2nd min, 6 pull ups 3rd min until you can not keep up.

14 + 14

Ripped my hand doing the pull ups this morning. Hurt like hell especially when Rob put the antiseptic wash directly on the cut for me! lol
By the end of the push ups my arms were just dead, struggled lifting them to drive home.

[Christiep]

Tuesday 15th March 2011

[ A ]
Overhead Squat
5,5,5,5,5

@30 Kgs

[ B ]
Complete as many rounds in 20 minutes as you can of:
15 x KB swings - 12Kgs
15 x Sit Ups With 5 KGS plate held over head
15 x Overhead squats - 20Kgs

6 Rounds + 43

Subbed knees to elbows due to hand being ripped from yesterday's WOD. Had difficulty holding the bar.
Also ended up with like burn marks on my stomach from the band rubbing in the pull ups yesterday.
Was feeling pretty sore before I even started today's WOD

[Christiep]

Thursday 17th March 2011

Games WOD #1

Complete as many rounds and reps as possible in 10 minutes of:
30 x Double-unders
15 x Power snatches (55lbs / 25kg)

1 Round + 6 Double Unders

so HAPPY!!!!! I went from ZERO double unders EVER to getting out 36!!!
Still can't believe that I actually got through one completed round, the double unders totally stuffed me,
for the 36 that I got, there was properly over a hundred, if not more attempts.
Yay!!!!

[Christiep]

Friday 18th March 2011

Deadlift
1-1-1-1-1-1-1 reps

(aim for max amount of kilos across all 7 sets. Your score will be the sum of all lifts completed.)

80 Kgs | 85 Kgs | 90Kgs | 95Kgs | 100 Kgs | 102.5 Kgs | 105 Kgs

TOTAL = 657.5 Kgs

NEW PR - 105 Kgs

Very happy to get 105Kgs - Previous 1RM was 100 Kgs

[Christiep]

21st March 2011

[ A ]

Squat Snatch 5,3,3,2,1,1,1

20 kgs | 22.5 | 25 | 27.5 (F) | 25

[ B ]

For time:
Row 1K
KB snatch, 50 reps - 5Kgs Dumbbell
Row 750m
KB snatch, 35 reps - 5Kgs Dumbbell
Row 500m
KB snatch, 20 reps - 5Kgs Dumbbell

I have a massive stack with the 27.5 lift, got it above my head but my shoulders kept going and I lost my balance.
Ended up Falling on my arse and threw the bar forward, even broke the weight!
Rob said that the bar travelled too far away from my body, dropped the weight back down to finish the sets.
Need to work on this lift and overhead squats as I find these hard.

Lower back was a bit sore just after but continued with part b but scaled it down.

Lower back is very tender now but also sore in the middle of my back. have iced it this morning and hope all will be good!