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

[Christiep]

Hi Everyone,

I started at Crossfit Norwest a week before Christmas 2009 and wanted to create my training log to monitor my process and make myself accountable to keep trying harder every session! Plus I want to be able to look back in weeks to come and see how I am improving and also see which area's of my training need more attention / improvements.

My goal is to increase my fitness level overall, lose a heap of body fat and to feel good about myself. Already over the past few weeks, my confidance has improved, I am feeling more energentic and even changed my way of thinking about exercise and the foods that I now choose to eat.

Just wanted to also say thanks to Rob and everyone that I have met so far, for all your encouragement and support, really appreciate it!

Christie

[Christiep]

Wednesday 9th December 2009

Level Assesement
Back Squat 45Kgs
Strict Press 25Kgs
Deadlift 67.5Kgs

Baseline Workout

600 Metre Run
40 x Sqauts
30 x Situps
20 x Pushups
10 x Pull Ups (Rings)

7 Min 55 Sec

[Christiep]

Friday 11th December 2009

21, 15, 9

Sumo Deadlift High Pull
Burpees
400 Metre Run

23 Min 06 Sec

[Christiep]

Monday 14th December 2009

Five Rounds For Time:

15 x Push Jerk (Bar Only - 20Kgs)
15 x Pull Ups (Rings)
15 x Sit Ups

17 Min 43 Sec

[Christiep]

Tuesday 15th December 2009

Deadlift 3-3-3-3-3-3-3

Max Lift = 80 Kgs
70% = 60 Kgs

Lift 60Kgs for 3 sets with I minute rest between.

"Finisher"

Running between cones - touching floor at each end x 6 laps, Tag partner for x 6 laps - 3 Runs each

2 Min 48 Sec

[Christiep]

Thursday 17th December 2009

"Fran"

21, 15, 9

Thrusters (Bar Only - 20 Kgs)
Pull Ups (Rings)

8 Min 28 Sec

"Finisher"

10 x Burpees
200 Metre Run
10 x Burpees
200 Metre Run

4 Min 39 Sec

[Christiep]

Monday 11th January 2010

Warm Up

5 x Pull Ups (Rings)
5 x Push Ups
5 x Knee to Elbows
5 x Lunges (Each Leg)
5 x Sqauts (Ball)
5 x Kettlebell Swings

Modified Barbara

5 Rounds for Time:

5 x Pull Ups (Rings)
15 x Pushups
25 x Sit Ups
35 x Squats (Ball)

28 Min 54 Sec

[Christiep]

Wednesday 13th January 2010

Warm Up

200 Metre Row
10 x Kettlebell Snatch (5 each arm)
10 x Overhead Squats (Broom)
5 x Pull Ups (Rings)

"Jackie"
1000 Metre Row
50 x Thrusters (5 Kgs)
30 x Pull Ups (Rings)

13 Min 33 Sec

[Christiep]

Thursday 14th January 2010

Skipping Barefoot x 10 Minutes (Mixture of Double Unders's, Cross Overs, single foot, running.)

3 x 1:1:1 Hollow Rock, Prone Hold and Superman

3 Rounds for Time:

15 x Kettlebell Swings (12 Kgs)
12 x Push Press ( Bar Only - 20 Kgs)
9 x Step Ups (1 Tyre)
200 Metre Run

13 Min 25 Sec

[Christiep]

Monday 18th January 2010

Skipping Barefoot x 10 Minutes (Mixture of Double Unders's, Cross Overs, single foot, running.)

2 Minutes L-Sit (Attempts)

Press 5:5:3:3:1:1:1

25Kgs

3 Minute Rest Between