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

[Christiep]

Friday 12th Feb 2010

DEADLIFT

7 sets of 1 rep
1,1,1,1,1,1,1

Max Lift - 90 Kgs

sprint / Rowed

600m - 2 Min 17 Sec
400m - 1 Min 48 Sec
200m - 50 Sec
100m - 23 Sec

* So happy with my Deadlift today! Previous max lift was 80 Kgs. Did struggle a little bit to get it up but got there in the end. Was totally stuffed after it though!
** Rowed instead of sprinting.

[Christiep]

Monday 15th Feb 2010

Snatch grip Deadlift:
10, 7, 5, 3, 1, 1, 1

Max - 65Kgs

Rest 10 min

1 x Max Push up, rest 3 min, Squat, rest 3 min, Prone Hold

Push up - 51 (Knees)
Squat - 74 (Ball)
Prone Hold - 45 Sec

[Christiep]

Tuesday 16th Feb 2010

10, 9, 8……, 1

Burpees
wall ball (9)
pull ups (Rings)

17 Min 04 Sec

[Christiep]

Wednesday 17th Feb 2010

AMRAP 5min

10 x Deadlift - 40Kgs
10 x Kettlebell Swings - 16Kgs
10 x Push Ups

3 Rounds + 4 x Deadlift

rest

AMRAP 5 mins

5 x Pull ups (Rings)
20 x Squats (Ball)

4 Rounds + 10 x Squats

rest

1min Prone Holds
1min Isometric Squat

3 rounds

[Christiep]

Thursday 18th Feb 2010

3 Rounds for time:

7 x Thrusters
7 x Overhead Squat
5 x Sumo Deadlift High Pull
5 x Rope Toes to Hands
3 x Handstand Push Ups - Scaled - Strict Press
3 x burpee pull ups - Scaled - 1 x Ring Pull Up 1 x Push Up
200m run

20Kgs

11 Min 55 Sec

Rob ran with me in the runs and pushed me to go faster and faster! Gave it everything I could. Was pretty happy with my effort as it was the first time running since I hurt my ankle in Dec 09.

Thanks Rob!!!

[Christiep]

Friday 19th Feb 2010

10 sets of 2 reps clean and jerk aiming for heaviest weight
broad jumps up the ramp, run back down and jumps back up

20 Kgs
25 Kgs
30 Kgs
34.5 Kgs
34.5 Kgs
34.5 Kgs
40 Kgs (F)
35 Kgs
35 Kgs
37.5 Kgs

Ramp Broad Jumps
4 Min 19 Sec

* Went up too quickly in weight from 34.5 to 40. Next time add is smaller amounts!

[Christiep]

Monday 22nd Feb 2010

“Cindy”
AMRAP – 20 Minutes

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

15 Rounds + 7 Squats

1 Min Prone Holds
30 Sec Isometric Squat
3 Rounds

Pretty happy with my effort today! Last time I did Cindy only managed to do 11 rounds + 6 Squats. Felt really dizzy at the end, I think that it was getting up and down so many times! After a couple of minutes felt a bit better.

[Christiep]

Tuesday 23rd Feb 2010

Push Press

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

Post total load (add up all six barbell loads).

1 Rep - 32.5 Kgs
10 Reps - 25 Kgs
1 Rep - 35 Kgs
20 Reps - 25 Kgs
1 Rep - 40 Kgs (F) x 2 - 35 Kgs
30 Reps - 25 Kg

Total - 177.5

[Christiep]

Wednesday 24th Feb 2010

5 Rounds for Time:

5 x Tire Flips with Jump Through
10 x Sit Ups
15 x Burpee Wall Balls (9Kgs)

19 Min 27 Sec

[Christiep]

Thursday 25th Feb 2010

Single Arm Thrusters & Pull Ups

15, 12, 9 Reps

Thrusters right arm - 10 Kgs
Thrusters left arm - 10 Kgs
"One-hand" pull-up right arm (left hand grabs the right wrist) - Rings
"One-hand" pull-up left arm (right hand grabs the left wrist) - Rings

13 Min 44 Sec

Finisher

10 x Burpees
15 x Squats
200 M Run

x 2

5 Min 19 Sec

Totally exhasted after today's WOD! Need to improve my running.