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

[Christiep]

Monday 29th March 2010

"JT"

21-15-9

Handstand push ups - Modified to Press
Ring Dips - Modified to Bar Dips - Double 42 - 30 - 18 reps
Push ups

17 Min 13 Sec

Rest 5min

Bottom to Bottom Tabata Squats.

4x 20sec on, 10sec hold bottom position of squat.

62 Squats (Ball)

[Christiep]

Tuesday 30th March 2010

Daniel Crabtree

50 x Pull Ups (Rings)
400 M Row
21 x 25kg Thruster
800 M Row
21 x 25kg Thruster
400 M Row
50 x Pull Ups (Rings)

24 Min 36 Sec

[Christiep]

Wednesday 31st March 2010

5 Rounds for time

10 x Sit Ups (Touch toes)
15 x Burpees
20 x Wall Ball (5kg - squat to ball - Ball must hit target or doesn't count)

Rest for 2 mins between rounds

Total time including rest
22 min 13 Sec

Today I experienced a new level of "Crossfit" pain, by the last round I was hurting, especially during the Wall Ball. Everytime I would throw that ball up by whole body was just hurting. My shoulder has pulled up sore again. By the end of the WOD I just fell to the floor, didn't know whether to laugh or cry but I was just so happy that I pushed through the pain and finished and without throwing up! Doing Burpees makes me feel so sick, I think its all the getting up and down.

The "old" me would of given up when it got too hard, actually the old me wouldn't of started or be doing Crossfit... I am so glad that I have found something that challanges me everyday!

[Rob]

Killed it today Christie!!!!

WELL DONE! Very impressed!

[Christiep]

Thanks Rob!!

[Christiep]

Thursday 1st April 2010

Clean & Jerk
3 sets of 1 rep (1,1,1)

40 / 42.5 / 45 (f) / 40 = SCORE 82.5

Didn't want to finish on a F, so did one more lift at 40!

Rest 5 min

Front Squat
3 sets of 1 rep (1,1,1)

40 / 42.5 / 45 / = SCORE 127.5

Rest 5min

Double Unders / Skipping
30:20 x8:= 30 sec on, 20sec off x 8

Total = 404

[Christiep]

Tuesday 6th April 2010

Clean & Jerk and Push Up Ladder

30 Kgs

1 x Clean & Jerk
10 x Push Up
2 x Clean & Jerk
9 x Push Up
4 x Clean & Jerk
8 x Push Up
6 x Clean & Jerk
7 x Push Up
8 x Clean & Jerk
6 x Push Up
10 x Clean & Jerk
5 x Push Up
12 x Clean & Jerk
4 x Push Up
14 x Clean & Jerk
3 x Push Up
16 x Clean & Jerk
2 x Push Up
18 x Clean & Jerk
1 x Push Up
20 x Clean & Jerk

30 Min 14 Sec

[Christiep]

Wednesday 7th April 2010

"Stephen"

30-25-20-15-10-5 rep rounds of:

Sit Ups
Superman
Toes to bar
30kg Stiff legged deadlift

26 Min 26 Sec

My toes to bar were more like knee raises but happy that I can now hold my body weight and attempt them. Feeling a lot stronger!!!

[Christiep]

Thursday 8th April 2010

5 x 5 Weighted Pull ups

Did reverse pull up with Rob's help! Had to hold myself up and slowly lower down. Body weight only and the was eneogh!

50 x Bupees for time

3 Min 50 Sec

[Christiep]

Friday 9th April 2010

3 Rounds for Time:

25 x Dead Lifts - 40Kgs
25 x Knees To Elbows
1 x Farmers Walk - 160 Metres - 40 Kgs
(Using the same deadlift bar farmers walk around to back corner of car park and back)

21 Min 22 Sec

My arms were already so sore from yesterday's reverse pull ups. Ripped my hand and had trouble gripping the bar in the knees to elbows. The Farmers Walk was just painful!