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

[Christiep]

Monday 17th October 2011
@home
100 x skips
20 x push ups
20 x sit ups
100 x skips

Tuesday 18th October 2011
@home
100 skips
30 x squats
30 x situps
20 x Double Under (+ heaps of attempts lol)

Wednesday 19th October 2011
@home
30 min Walk (medium pace)


Thursday 20th October 2011
@home
20 x squats
20 x situps
20 x pushups
20 x lunges

Friday 21st October 2011
@home
40 Min walk

Been a hard week to make it to the gym with lots of broken sleep and
Marc and Corey sick. Determined to do something everyday at home and also
trying to make my day as active as possible, whilst avoiding getting sick myself.

[Rob]

Thats awesome Chrsitie. was wondering where you were!! That is great to do all that at home. Like the double under attempts. At least you are doing them now. It is really great!

[Christiep]

Thanks Rob!

[Christiep]

Tuesday 25th October 2011

Pull Ups
10 - Green Band
5 - Blue Band
4 - Orange Band
3 - Orange Band
3 - Orange Band

Push Ups - Feet-
5 - 5Kg
5 - 5Kg
4 - 7.5Kgs
4 - 7.5Kgs
3 - 9Kgs

In 20mins did 2 rounds of 800m run and 30 sit ups with an extra 200m

Prowler - 40 Kgs - 90 Sec Max Distance Inside
52 M

[Christiep]

Wednesday 26th October 2011
100 skips
30 min walk

stomach is so sore from yesterday's sit-up. Definitely a lot harder with keeping your hands on your thighs as
you cannot use the momentum of yours arms swinging.

Thursday 27th October 2011
20 x squats
20 x Burpees

Friday 28th October 2011
OHS
3 x 20
3 x 25
3 x 27.5
3 x 30
3 x 32.5 (F)

12 Min - 5 Rounds
Deadlift - 60Kgs
Pull Ups - 5 / 5 / 5 / 4 / 4

Single Arm Bent Over Row
Left Arm - 16Kgs x 12 x 3
Right Arm - 12Kgs x 12 x 3

50 Double Unders (Subbed 25 D/U + 75 Singles)
200M Run
20 x Wall Balls
20 x KB Swings - 20KGS
6 Mins 08 Sec

Back and legs was pretty sore over the weekend. Just tried to stay active and did some light walking.

Monday 31st October 2011
40 x Burpees

[Christiep]

Tuesday 8th November 2011

1RM Thruster
30 / 35 / 40Kgs

FRAN
12, 15, 9
Thruster - 25Kgs
Pull Ups

11 Mins

[Christiep]

Friday 8th November 2011

3 Rounds
5 Min Handstand Holds (on Box Jump)
2 Mins Pull Ups
1 Min Squats

R1 - 40 | 20 | 30 = 90
R2 - 43 | 22 | 49 = 114
R3 - 37 | 16 | 43 = 96
TOTAL - 310

AMRAP
3 Min Wall Ball - 37
2 Min Double Under - 12
200 M run to finish

[Christiep]

Tuesday 13th December 2011

@home

GRACE
30 x Clean & Jerk - 25Kgs

3 Mins 45 Sec

30 x Weighted Sit ups
(Holding 10Kgs plate over my head at all time)

1 Min 35 Sec

First wod with my new weight bar and weights at home!