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

[Christiep]

Wednesday 12th May 2010 & Thursday 13th May 2010
No training as my son was sick with a cold/flu thing and up half the night with him and then passed it onto me.
Felt really sick with headache and aching all over, not sure if it was from the flu thing or Monday's WOD with deadlifts? lol

[Christiep]

Friday 14th May 2010

Weighted pull-ups - Sub Negative Pull Ups
1-1-1-1-1-1-1 reps

1 Rounds for Time:
50 x squats
1 x 50M Bear Crawl (3 laps of gym)
50 x Kettle Bell Snatches - 25 each arm 12kg

3 Min 52 Sec

Feeling alot better today but not 100% - No energy at all. Was glad that I did train though as I felt better for it!

[Christiep]

Monday 17th May 2010

"Murph"

For time:
1.6km Run
100 x Pull-ups - Bands
200 x Push-ups
300 x Squats
1.6km Run

57 Min 21 Sec

First time to do this WOD, was basically an hour of pain! Very happy to finish it in under an hour.

[Christiep]

Tuesday 18th May 2010

Deadlift
1-1-1-1-1-1-1 reps

Max Lift = 97.5 Kgs

80 | 85 | 90 | 95 | 97.5 | 100 (f) | 100 (f) |

My previous PB was 95 Kgs on 21st April 2010, Pretty happy!
Lifted the 100 half way up but just couldn't quiet get it up.....

[Christiep]

Tuesday 25th May 2010

Snatch
7 x 1 RPM

25 | 27.5 | 30 (f) | 30 | 35 | 37.5 (f) More like a C&J and OHS | 37.5 (f)

Max lift = 35 Kgs

FINISHER
Using the same weight as Snatch
Perform 1 x ground to overhead in 1 minute, 2 in the second minute, 3 in the third minute and so on..

35 Kgs - 5 rounds completed + 5

Had time off training as I ended up sick again only this time worse.
Still dont feel great but didnt want to spend anymore time away from training. Struggling a little with very little energy at the moment.

[Christiep]

Wednesday 26th May 2010

30 x Muscle-ups for time
Sub - LEVEL 3= 4 x normal pull ups + 5 x bar dips = 1 Muscle Up

Total Pull Ups = 120
Total Bar Dips = 150

33 Min 53 Sec

Total busted up both hands today, they are stinging like crazy! Felt absolutely smashed after today's WOD!

[Christiep]

Thursday 27th May 2010

Thruster
3-3-3-3-3-3-3

39Kgs

FINISHER
3 Rounds for Time:
20 x Push Ups
90 x Skips

4 Min 51 Sec

Found it extremly hard doing the Thrusters today with my hands both so sore and raw. A few of the blisters and cuts are right where the bar sits and every movement felt like they were being ripped off again and again. Just even to grip the bar stung like crazy!
Did push ups on my feet today! Pretty happy!

[Christiep]

Friday 28th May 2010

Modified Helen

3 Rounds for Time:
400M Run
21 x KB High Pull - 12 Kgs
12 x Wall Ball - 9Kgs

12 Min 46 Sec

Then as above but in reverse

3 Rounds for Time:
12 x Wall Ball - 9 Kgs
21 x KB High Pull - 12Kgs
400M Run

13 Mins 58 Sec

*Modified as hands are still badly ripped.

[Christiep]

Monday 31st May 2010

7 rounds for time:
3 x Front squat - 30 Kgs
7 x L-pull-ups* ( *sub 1 pull up and 1 knee to elbow alternately)

11 Mins 12 Sec

FINISHER
15, 12, 9
Wall Ball - 9Kgs
Burpees

5 Min 06 Sec

[Christiep]

Tuesday 1st June 2010

Split Jerk - 7 x 1 Rep

Max lift = 45 Kgs

35 | 37.5 | 40 | 42.5 | 45 | 47.5(f) | 47.5(f)

FINISHER

Shoulder to Overhead - Max reps until fail - 22Kgs
x 35

Hands are healing nicely and happy with the weight today! Wish I made the 47.5 Kgs though, maybe next time!