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

[Christiep]

Monday 12th April 2010

3 Rounds for Time:
15 x Overhead Squats - 20 Kgs
20 x Sumo Deadlift High Pull
30 x Kettlebell Swings - 12 Kgs
200m run

17 Min 33 Sec

My arms were so sore on Saturday from last Thursday and Fridays WOD. I couldn't straighten my arms or lay on them. Had never done the reverse pull ups before and then following up on Friday with deadlifts and farmers walk with 40 Kgs, they just killed my arms.

[Christiep]

Tuesday 13th April 2010

3 Rounds for Time:
1 Min Prone Hold
1 Min Wall Ball - 5 Kgs (17 / 16 / 13)
1 Min Handstand (Feet against the 3 tyres)

Score is wall ball minus how many times you drop to the floor in the Prone Hold or Handstand
SCORE = 46

REST

Press
5 Sets of 5 reps (max weight achievable)
27.5 Kgs

REST

400m run forwards,
200m run backwards,
100m run forwards

3 Min 59 Sec

[Christiep]

Wednesday 14th April 2010

7 Rounds for Time:

10 x Split/Power Cleans - 30 Kgs
10 x Step Ups
10 x KB Swings - 16 Kgs
200m run

29 Min 47 Sec

I thought that I would of struggled more with the power cleans with 30 Kgs especially as it was 7 rounds. Pretty happy with my time and that I got through it with that weight.

[Christiep]

Thursday 15th April 2010

15 x Squat Clean - 25Kgs
30 x Toes to bar/Knee Raises
30 x Step Ups
30 x Push press / push jerk - 25Kgs
90 x Skips
15 x Thrusters - 25 Kgs
30 x Pull ups (Rings)
30 x Burpees
20m Walking lunge 10kg plate held overhead

21 Min 31 Sec

PENALTY - Late
2 Min Prone Hold
13 x Burpees

My neck cramped up when doing the prone holds changed to 13 burpees.

[Christiep]

Friday 16th April 2010

Josh

21 x Overhead squats - 20 Kgs
42 x Pull Ups - Jumping rings
15 x Overhead squats - 20 Kgs
30 x Pull Ups - Jumping rings
9 x Overhead squats - 20 Kgs
18 x Pull Ups - Jumping rings

9 Min 38 Sec

FINISHER

Every minute on the minute for 10 minutes total

10 x 16Kg KB Swings
5 x Burpees

[Christiep]

Monday 19th April 2010

"Tabata This!"

8 rounds of each - 30 sec on 20 sec off
Tabata Run
Rest 1 minute
Tabata Squats - 95
Rest 1 minute
Tabata Pull Ups - 72 (Jumping Rings)
Rest 1 minute
Tabata Push ups - 79 (Knees)
Rest 1 minute
Tabata Sit ups - 55
Rest 1 minute
Tabata Run

Total Score - 441

I felt like i was going to be sick about half way through the sit ups and even worse once i finished. Only just starting to feel ok 2 hours later.....

[Christiep]

Tuesday 20th April 2010

3 Rounds for Time (I lost count and did 4)
75 x Skipping
8 x Step Ups (2 Tyres)
8 x Towel Pull Ups
8 x Towel Knee to elbows

11 Min 02 Sec (4 Rounds)

FINISHER
3 Rounds for Time
10 x Press - 20 Kgs
10 x 16KG Kettlebell Swings
200m Run with 20KG weight vest

7 Min 22 Sec

I hadn't quiet realised just how far I had come with my weight loss but having to run with a 20KG vest on this morning, I now know! I just kept running thinking "OMG I used to weight this...."I still have a long way to go but putting that vest on and off, I now know I am NEVER PUTTING THE WEIGHT BACK ON!!!!!!!!!

Taking the vest on and off i could feel a huge difference and at the end i got overwhelmed with it, ran the last lap in tears and just felt so emotional when Rob took it off,
I came home feeling both happy and sad. Adding the weight vest was a really horrible feeling but so good in another way, and helped me to want to push myself even more to get to my goal.

I feel like a new person that now has a future, someone that my son can be proud of and that I can start to feel proud of myself again.

Thank you so much to Rob and everyone at CFNW for all your support, I really appreciate it!

[Christiep]

Wednesday 21st April 2010

CrossFit Total

only 3 attempts at one rep.

1 rm Squat - 60Kgs / 65Kgs / 67 Kgs (F)
1 rm press - 31.5Kgs / 31.5Kgs / 31.5Kgs (F)
1rm deadlift - 90Kgs / 92.5Kgs / 95Kgs

For Kilos Total - 191.5

Really happy with the Deadlift. My previous PB was 90Kgs.

[Christiep]

Thursday 22nd April 2010

5 rounds for Time:
15 x Unbroken Knees to Elbows
20 x Unbroken Double Unders
25 x Inbroken Wall Balls - 9Kgs

3 attempts of each exercise each round unbroken.
On the 4th attempt just continue to count reps until finished

32 Min 54 Sec

Still really struggle trying to do double unders, but then again up until a few months ago i couldn't skip very well either.
Felt sick and so tired this morning, pushed myself and ended up being sick. Felt really light headed and horrible afterwards but glad that I still managed to finished the WOD.

[Christiep]

Friday 23rd April 2010

5 Rounds for max reps of:
Thruster - 25 Kgs
Pull-ups (Rings)

Total = 148

Rest as needed between rounds.

Round/Thrusters/Pull Ups
1/15/15
2/15/16
3/11/15
4/11/15
5/12/23