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

[Sharon]

14 August 2009

6.30pm session

As many rounds as possible in 10 mins of:

7 x sumo deadlift high pull 35kg
7 x burpees

completed 7 rounds

Was absolutely spent at the end. Dani just pipped me with a few extra sdlhp's.

[Sharon]

19 August 2009

6.30pm session

"Filthy 50's"

50 x box jumps
50 x jumping pull ups
50 x Kettlebell swings 16kg
50 x walking lunge
50 x knees to elbows
50 x push press 20kg
50 x back extension
50 x wall ball
50 x burpees
50 x double unders

Time = 36 min 46 sec

Well, this sounded really filthy! AND IT WAS!!

I contempleted for quite some time whether to do 35's instead of 50's. Then decided that I want to train hard, and the easy way is just not an option, so went with the 50's. For the box jumps I probably did just over half with stepping up. Leigh and I jumped off a tyre to do the jumping pullups. I enjoyed the kettlebell swings and the lunges and the back extensions. Those bloody knees to elbows! What can I say other than a big fat YUK!!! By the time I got to the double unders, I just could not co-ordinate arms and legs together, so had to do 1 rep at a time.

Thanks to Tom for running a good session and keeping me and the others motivated!

[Sharon]

Thursday 27 August 2009

6.30pm session

"Cindy"

as many rounds as possible in 20 mins

5 x pull ups
10 x pushups
15 x squats

Completed 12 rounds + 5 pull ups

Used 2 bands for the pull ups. All pushups were done from my toes and I even didn't count some that were not deep enough! Really happy with my pushups tonight. Need to squat much faster next time. Was too slow in the beginning.

Bloody hell I was sore after this workout for quite a few days. First day just in my arms and shoulders then went to my abs as well.

[Sharon]

Wednesday 2 September 2009

6.30pm session

"J T"

21 - 15 - 9 reps for time of:

Handstand pushups
Ring dips
Pushups

Time = 15 min 18 sec

Handstand pushups are improving. 2 wooden discs and towel under head tongith. Have only done these once or twice before, and the last time, Rob had 6 x wooden plates under my head. Really happy with my improvement on these. Halfway through the 2nd round I did 1 -3 reps at a time and legs down before the next one. Last round did mostly 1 rep at a time to touch head to plate. Ring dips - band used. But am now using the band less, ie having it longer and looser to improve tricep strength. Hoping to not use the band for these soon. Pushups were all good. God, those handstands felt awful straight after pushups! Delts on fire!!!

[Sharon]

Thursday 4 September

9.30am Session

Sumo/Thruster

5 rounds for time of:

15 x Sumo deadlift high pulls - 30kg
15 x Thruster - 30kg

Time = 17 mins 27 seconds

I wasn't sure how I was going to go today, backing up after last nights wicked shoulder workout and also having Morgan with me. All turned out well, Morgan was very well behaved and in fact seemed to be having a great time watching everyone and then crawling around everywhere once the workout had finished.

Went out hard, then had to split the reps into 3 sets of 5's mostly for the last 2.5 rounds. I was spent at the end, but I think I could have gone harder. Next time.... less rests!

(I'm writing this Friday morning and early this morning when I was getting up to Morgan I felt like I had been hit by a truck - then when I was awake properly it feels more like a freight train! Rob said I would probably be sore thru the legs today - and yes, he was right, although a slight understatement - they are super sore (quads, hams and glutes), and so are my traps! However, as my husband reminded me of what I say to him, "no sympathy for self infliction!" So, I'm sucking it up!

I still need to use my legs more in the thrusters.

[Sharon]

Monday 7 September 2009

9.30am - Pump class

Evening - pilates

[Sharon]

Tuesday - 8 September 2009

6.30pm Crossfit

Did yesterday's WOD:

400m run
10 sumo deadlift high pull 40kg
200m run
20 squat cleans 40kg
200m run
30 push press 40kg
400m run

time: 15.22 min as r'xd

Kiara and I started together. She was not quite 1/2 lap ahead of me at the first 400m run. I gained some ground back at her on the squat cleans, however, she smashed me on the push press. I really need to use my legs more on these. Had to do these in sets of 3 or 4 which ate into my time.

Kiara's time was 11 mins something. Next time, I intend to stay a lot closer to her right from the start!

All things considered I was very happy with my time. Totally buggered at the end. First time, I've lifted 40kg with those exercises. Thanks to all that were encouraging me throughout the WOD!

On another exciting note I tried some pullups in the playground at Ruby's school this afternoon. Managed to do 4 reps and another 6 reps. VERY EXCITING!!! After I had recovered enough from the above WOD tried the pullups at the box to see whether or not I could actually do them there. YES! Ended up doing about 9 or 10 in small sets. I know my technique needs a lot of work and Kerron is going to help me with my Kip (which is hopeless at the moment), but all in all absolutely stoked that I can do these now. That's one of my goals kicked, well and truly before Christmas!! YAY.
It's taking me less than 20 crossfit sessions to do these without bands. I started with 4 bands. - Thanks Rob.

[Sharon]

Thursday 10 September 2009

9.30am Crossfit

WOD 2

4 rounds for time:

2 laps of gym of walking lunges (35m) with 20kg
30 box jumps (2 tyres)
20 burpees

Time: 22.47 as r'xd

John was running the session this morning as Rob was in surgery. The first round Jess and I did 4 laps of gym area (ie up and back, up and back), then sometime during the round John worked it out that 35 metres (as the board stated) would actually only be up and back once. So, in the 4th round we would skip lunges, as we had doubled up on these at the get go. Nice!!! I didn't know whether this was going to be a good thing or not! Who can say?? The 20kg plate was hard to hold due to its large diameter. Those box jumps straight after the lunges weren't pretty either. Was happy with my box jumps today. I managed to do 20 or more box jumps in each of the 4 rounds and only a few step ups to control the heart rate.

John reported on WOD page for this WOD that my time was 12.47 min. It was definitely 22.47.

Calf's sore tonight (Friday night) - must be from all those bloody box jumps!

[Sharon]

Thursday 17 September 2009

9.30am

2 workouts today:

1st: sets of 3 reps squat clean

Lifted 50kg then 2 reps and then single rep of 52.5kg

2nd WOD Metcon

1 round for time:

500m row (level 4)
30 burpees
10 push press 75/50kg

time = 12.03 min

I raced Adam on the rower - nearly caught him. Completed my row in 1 min, 50 sec - happy with that. Had to suck in some big ones before starting the burpees. First few felt awful. Push press was the hardest. Did the 10 in sets of 2 and 1 for the last 1. A few attempts just couldn't lift it up high enough.

My shoulders are absolutely smashed now.

[Sharon]

Tuesday 22 September 2009

6.30pm

Walking lunge 35m
21 pullups
21 situps
Walking lunge 35m
18 pullups
18 situps
Walking lunge 35m
15 pullups
15 situps
Walking lunge 35m
12 pullups
12 situps
Walking lunge 35m
9 pullups
9 situps
Walking lunge 35m
6 pullups
6 situps

as r'xd - time = 30 minutes

this workout was my first one without using any bands for pullups. Hence the slow time. Mostly did sets of 2 or 3 reps in each round. Technique is very ugly at the moment. Both hands got ripped despite wearing gloves. This really slowed me down for the last 3 sets as my hands were hurting more than anything else. This morning (Wednesday) my biceps and triceps are feeling pretty stiff.... the soreness is coming.....

I was happy to complete WOD as r'xd despite finishing last. Having ripped my hands doing pullups, I now feel like I'm properly "initiated" into the Crossfit Club!