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

[Christiep]

Friday 29th January 2010

Warm Up (3 Rounds)

5 x Dips (Bar)
10 x OHS (Broom)
5 x Tyre Flips
10 x KB Swings

"Cindy"
AMRAP - 20 Minutes

5 x Pull Ups (Rings)
10 x Push Ups
15 x Squats

11 Rounds + 6 Squats

Finisher
8 x Burpees
200 Metre Row
8 x Burpees

* Really looking forward to my 2 days of rest and starting the Paleo challange on Monday!

[Christiep]

Monday 1st Feb 2010

"Helen"

3 Rounds for Time:

400 Metre Row
21 x KB Swings (16Kgs)
12 x Pull Ups (Rings)

13 Min 03 Sec

Finisher

500 Metre Row for time

2 Minutes 03 Sec

* Rowed instead of running due to ankle injury

[Christiep]

Tuesday 2nd Feb 2010

AMRAP - 20 Minutes
As many rounds as possible

10 x Deadlift
8 x Hang Power Clean
6 x Front Squat
4 x Push Press

22.5 Kgs

8 Rounds Completed + 10 Deadlifts

[Christiep]

Wednesday 3rd Feb 2010

Back Squat

5,5,5,5,5

40 Kgs Max

Rest for 10 Minutes

50 x Burpees for Time:

3 Min 36 Sec

*Really pushed myself today in the burpees! My whole body is aching at the moment!

[Christiep]

Thursday 4th Feb 2010

Kelly - L3

4 rounds for time:

400m Row
30 x Step Ups - Tractor Tyre
30 x Wall Ball

24 Min 35 Sec

* Rowed and Step Ups instead of Run and Box Jumps as ankle is still not 100%

[Christiep]

Friday 5th Feb 2010

Nicole

AMRAP 20mins

400m Row
Max pull up

tally both metres run and pull ups completed

2000 Metres
87 Pull Ups (Rings)

* Rowed instead of Run

** Pull Ups 16, 20, 25, 20, 6 (Slipped off the rings in the last round)

[Christiep]

Monday 8th Feb 2010

The "Bear"

5 Rounds, 7 sets of the following sequence: 3 reps of each exercise with out putting down the bar each set

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
max load achieved - 20Kgs / 5 Rounds

[Christiep]

Tuesday 9th Feb 2010

Fight Gone Bad

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds!

The stations are:
Wall-ball: 9kg ball, 3m target. (Reps) Scaled - 5kg ball
Sumo deadlift high-pull: 30kg (Reps) Scaled - 20 kgs
Box Jump: (Reps) Scaled - Step Ups
Push-press: 30kg (Reps) Scaled - 20 kgs
Row: calories (Calories)

The clock does not reset or stop between exercises.
On call of "rotate," the athlete/s must move to next station immediately for good score.
One point is given for each rep, except on the rower where each calorie is one point.

Wall-ball: 22/12/12
Sumo deadlift high-pull: 15/10/11
Box Jump: 16/15/15
Push-press: 15/8/10
Row: calories 11/9/10

Score = 191

[Christiep]

Wednesday 10th Feb 2010

5 rounds for time:
10 x Power Cleans - 25.5 Kgs
20 x Box Jumps (2 tires) - Scaled Step Ups

14 Min 03 Sec

[Christiep]

Thursday 11th Feb 2010

5 rounds for time of:

2 x Rope Climbs - Scaled 20 x towel pull ups and 20 x sit ups
10 x Push-Ups
20 x Squats (broad jumps)
200m Row

24 Min 13 Sec

* Ran the warm up 400 metres to test my ankle, still slight pain on corners only, running straight seems to be ok.
** Did the broad jumps, trying to land evenly on both ankles each time. Pulled up a little sore afterwards and applied ice when I got home.
*** Rowed instead of running

Overall, I think that my ankle is definately improving but still not 100%.