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

[Christiep]

Friday 26th Feb 2010

5 rounds for time:

Farmer Walk (200m) - (2 x 12Kgs Kettlebells)
15 x Squats
10 x Pull Ups (Rings)
5 x Burpees

24 Min 16 Sec

[Christiep]

Monday 1st March 2010

"Betty"

5 rounds for time:

12 x Push Press - 20kg
20 x Box Jumps - 1 tyre
400m Run

28 Min 03 Sec

First round of Push Press used 30Kgs but was feeling pain in my lower back. No pain in my ankle during or after doing the box jumps and running.
To make it worse my head just wasnt there today!

[Christiep]

Tuesday 2nd March 2010

Unable to make it today, Did modified workout at home due to being awake half the night again with my Son who is sick!

100 x Sit Ups
200 x Push Ups
300 x Squats

Forgot to time myself but just happy that I got up and did something, as there was a time before.... that I would of chosen to do nothing!
My legs were just burning through the squats towards the end, I broke it down into smaller amounts and just pushed through.

[Christiep]

Wednesday 3rd March 2010

10 Rounds For Time:

5 x Hang Power Snatch - 20 Kgs
5 x Overhead Squats - 20 Kgs
2 x Turkish Get Ups (Each Arm) - 5 Kgs

24 Min 02 Sec

[Christiep]

Thursday 4th March 2010

Skill Work - 3 mins accumulated time L sits
Was able to get my feet of the floor with a band across the rings.

AMRAP 20mins

10 x Push Press - 27 Kgs
30 x Double Unders - 90 Skips
20 x Kettle Bell Swings - 16Kgs
200m run

4 Rounds + 10 Push Press

After round 1 I went really dizzy and light headed. I think that I need to focus more on my breathing when running as I seem to get out of breath quickly and find it hard to recover and catch my breath again. My running definately needs a heap of improvement!

[Christiep]

Friday 5th March 2010

As many thrusters in a minute each minute for 10mins.
At the start of each minute perform 3 burpees (from minute 1)

10mins worth of work!

20 Kgs
53 Thruster

Finisher

26 Thruster In 5 Minutes

Really sore in my shoulders today. Attempted 25Kgs in the warm up but got pains in both shoulders! Been a huge week for me with so much going on, just happy that I got through the week and trained.

[Christiep]

Monday 8th March 2010

Death Everything

Increase on the minute,
Pull Ups by 1
Push Ups by 2
Sit Ups by 3
Squats by 4

Pull Ups - 16
Push Ups - 20
Sit Ups - 24 + 12
Squats - 28 + 20

[Christiep]

Tuesday 9th March 2010

Deadlift
2 reps every 90 seconds for 10 sets.

70 Kgs

Skipping (Double Unders)
unbroken each set for time (Time limit 20 Mins)
15, 30, 45, 60, 75, 90, 105, 120, 135, 150, 135, 120, 105, 90, 75, 60, 45, 30, 15

Made it to 150 skips, failed a few times but was determined to make it to 150 made it just in time before the 20 Minutes mark!
Normal skipping as unable to do double unders at this stage.

Penalty for not finishing
150 x Kettlebell Swings

[Christiep]

Wednesday 10th March 2010

Warm Up
400 M Run
ROM
2 Rounds
5 x Handstand Attempts (Couldn't quiet get my legs up against the wall, Need to practice!)
10 x OHS - Broom
5 x Pull Ups (Rings)

Nicole
AMRAP in 20mins

400m run
Max Pull Ups (Rings)

81 Pull Ups + 1600m

Really happy with the progress I am making, Feeling alot stronger and enjoying the challange!

[Christiep]

Thursday 11th March 2010

Strict Press (SP) 7 Reps x 3 sets @ 22.5 Kgs
120 sec rest between

Push Jerk (PJ) 5 Reps x 3 sets @ 30 Kgs
120 sec rest between

Split Jerk (SJ) 3 Reps x 3 sets @ 32.5 Kgs
120 sec rest between

Finisher for time

5 x Push Ups
10 x Squats
15 x lateral jumps over 5 kg plate
20 x Burpees

2 Min 08 Sec

My lower back was very sore before I started today's WOD.