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

[Christiep]

Friday 12th March 2010

AMRAP 10 mins

10 x Pull Ups
10 x Burpees

135 Reps (6 Rounds + 5 Burpees)

AMRAP 10mins (team) Partner - John

Thrusters (Subbed for one arm with 10 Kgs Weight / John did push ups
Box Jumps

partner does 20 box jumps (teams change after 20 box jumps)

session counts Thrusters

214 push thrusters with John

Finisher

30 x Burpees (To support Lisa as she had a penalty for not counting)

My right shoulder has been sore for a few days but even worse today. In the warm up it was hurting when attempting to do the Thrusters with the bar only.

Thanks to John for pushing me in the team workout! Sorry I couldnt get throught the box jumps any quicker for you but they were killing me! Up until about a week ago was doing them as step ups with my ankle.

My whole body is aching at the moment, was a full on week but loving the challenge that it brings every day.

[Christiep]

Tuesday 16th March 2010

AMRAP 5 mins - Cindy
5 x Pull Ups (Rings)
10 x Pushups
15 x Squats

5 Rounds + 2 Squats

AMRAP 5 mins - Squat/Run
200M run
50 x Squats

1 Round + 10 Squats

AMRAP 5 mins - Wall Ball/Burpee
10 x Wall Ball (5 Kgs)
10 x Burpee

2 Rounds + 10 Wall Ball

1 Point per Rep (200M Run = 50 Points)
TOTAL POINTS = 327

REST

100 x Double Unders for time - Subbed 300 x Skipping

3 Min 58 Sec

[Christiep]

Wednesday 17th March 2010

Three rounds for time of:

50 Meters Walking Lunge - 5 Kgs Weight Overhead
100 Meters Standing Broad-Jump
200M Run

23 Min 43 Sec

* Felt a little pain in my left ankle doing the broad jumps this morning. Left shoulder seems to be alot better, was able to hold the weight above my head with no pain

[Christiep]

Thursday 18th March 2010

For Time:

100 x Burpee Pull Ups (Rings)
50 x Burpees
50 x Pull Ups (Rings)

21 Min 06 Sec

My whole body is aching at the moment. Really pushed myself today.
My ankle is sore again, iced when I got home. I think the combination of skipping, running and Broad Jumps has flared it up again.

[Christiep]

Friday 19th March 2010

5 Rounds For time:
5 x Deadlift
5 x Hang Power Clean
5 x Front Squat
5 x Push Jerk/Press
5 x Squat Clean and Jerk

60/40 kgs

Scaled - L2 - 25Kgs

19 Min 34 Sec

Finisher

100 x Push Press @ 20Kgs
PENALTY If dropped or lowered bar - 10 x 12Kgs Kettlebell Swings

PENALTY x 2

[Christiep]

Monday 22nd March 2010

KELLY

5 rounds for time
400 Metre Row (Subbed Run)
30 x Step Ups (2 Tyres) (Subbed Box Jumps)
30 x High Pull - 24Kgs Kettlebell (Subbed 9kgs Wall Ball)

39 Min 01 Sec

Hurt my ankle again running the first 400 Metre run, slipped and felt it go sideways. Modified and rowed the remaining rounds.
My ankle was hurting big time! I think that it is still very weak from when I hurt it a few months ago.

[Christiep]

Tuesday 23rd March 2010

5 rounds for time

5 x Clean & Jerk - 30 Kgs
5 x High Pull - 24 Kgs Kettlebell
10 x Burpees
200m Row

17 Min 38 Sec

FINISHER
Ground to Overhead - 30 Kgs x 20

WOD Modified due to injuries

[Christiep]

Wednesday 24th March 2010

5 Rounds For Time:

6 x Push Press - 30 Kgs
9 x Pull Ups (Rings)
12 x Toes to Bar - Knees to Elbows
400m Row

27 Min 46 Sec

[Christiep]

Thursday 25th March 2010

100 x Shoulder to Overhead - 30 Kgs

lift can be strict press, push press or push jerk.
when the bar is lowered from the rack position each time
perform 5 x Burpess.

Finisher

Squats (Ball)
10 Sec on, 5 Sec Off x 10 Rounds

74 Squats

I am so sore atm, my arms and legs are just aching.

[Christiep]

Friday 26th March 2010

Five rounds for time:

400 run * Scaled to 50 x Squats
15 x knees to elbows
15 x push ups
15 x pull ups (Towel)

22 Min 59 Sec

* Changed to squats instead of running as ankle still sore