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

[Sharon]

Wednesday 1st February 2012 - 6am

A) 12 mins to find heavy double front squat

= 80kg

B) 5 rounds for time:

400m run
15 x KB swings 20kg
25 pistols, alternating legs

= 20.33 min

[Sharon]

Monday 6 February 2012 - 9.30am

7 rounds, 1 min of max reps front squat (35kg) & 1 min of Supine ring pulls

= 183 total reps

then in teams of 4 each person to do max ground to shoulder.

only using right arm I did - 32kg kettle ball.

Libby, FP, Drew H did power/squat cleans. Our team total was 258kg.

[Sharon]

Saturday 12 February 2012

Snatch practice with light bar - no taping on my arm so was extra careful. + 1 arm snatch with KB.

Instead of doing C&J's did back squat from racks with guys weights for C&J WOD: for max points:
(No rests in between each minute and change own weights)

1 min of max reps @ 60kg (1 pt pt/rep)
1 min of max reps @ 70kg (2 pts/rep)
1 min of max reps @ 80kg (3 pts/rep)
1 min of max reps @ 90kg (4 pts/rep)
1 min of max reps @ 100kg (5 pts/rep)

Results (reps) were: 25 @ 60kg, 12 @ 70kg, 9 @ 80kg, 6 @ 90kg, 4 @ 100kg

Total points were: 121

Prowler relay at the end 2 teams max metres.

Legs - pretty hammered after that!

SUNDAY - cycle @ Virgin

[Sharon]

MONDAY 2 APRIL 2012

with a 40 min time limit:

A) Run 5km
B) then in remaining time C&J 24kg KB (right arm)

Time: 5km run 30.32min + 9 reps of C&J


TUESDAY 3 APRIL

5 rounds for time:

21 x KB swings 16kg (Right arm Russians)
21 x GHDs (on Johnny's dodgy setup)
21 x Box Jumps, rebounds unbroken (20 inch)


WEDNESDAY 4 APRIL

Wearing a 17kg vest - 21-15-9 reps of:

· Lunges (left + right = 1 rep) pause at the bottom of each lunge
· Single arm deadlift with 40kg KB

Time = 10.07 min

Finisher: 4 rounds of:

· 100m sprint
· 30 x squats

time = 4.04 min


THURSDAY 5 APRIL

For time:

21 x Back Squat 60kg
5 x 80m sled drag 25kg
15 x Back Squat 60kg
3 x 80m sled drag 50kg
9 x Back Squat 60kg
1 x 80m sled drag 75kg

time = 15.42 min

Max weight 1 arm snatch = 24kg KB


FRIDAY 6 APRIL - Rest Day

EASTER SATURDAY 7 APRIL

Leg blast this morning:

Part A: Dynamic effort Back Squats – 10 x 2 reps @ 60%
= 70kg (probably go heavier next time with these)

Part B: 5 rounds with 2 mins rest in between each round

Max effort Walking lunges with 20kg vest – take vest off (assisted)
15 x box jumps 20 inch (rebound jumps)

Number of lunges per round recorded:

1. 41
2. 34
3. 31
4. 28
5. 31


EASTER SUNDAY - Cycle class 45 mins at Virgin

[Sharon]

EASTER MONDAY

For time:
Run 400m with 16kg KB
30 situps (hands touch floor behind head & feet, legs butterfly. Shoulderblades must be fwd of vertical line)
30 supermans
Run 400m with 16kg KB
25 situps
25 supermans
Run 400m clean skin
20 situps
20 supermans

time = 13.24min

Single Arm Snatch with bar = 30kg!


TUESDAY 10 APRIL

BACK SQUAT - 40 mins of lifting

Reps 5's = 80kg, 90kg
Reps 3's = 95kg, 97.5kg, 100kg
Reps 2's = 105kg, 110kg
Reps 1's = 115kg, 120kg, 122.5kg - new PB by 12.5kg!!!


WEDNESDAY 11 APRIL

5 rounds for time:

20 x Bent over Reverse Flys 5kg DB's + max hold L-sit on parallettes
30 x Right arm press 10kg DB (lying down)
45 x Situps (same as Monday's)

time = 33.46min

[Sharon]

THURSDAY 12 APRIL 2012 6am

for time:

Run 1.2km
21 x Pistol thrusters 12kg KB in right hand
Run 800m
15 x Pistol thrusters 16kg KB in right hand
Run 400m
9 x Pistol thrusters 12kg KB in right hand

time = 21.40min

Legs felt very heavy on the 2nd run for about the first 200-300m. Came back in and saw that Rich had switched KB's to the 16kg in the hope that I wouldn't notice! Nice try - I'm not that blind!

later today Left Arm Rehab/rebuild sequence

[Sharon]

FRIDAY 13TH APRIL 2012

6am - @ Virgin during circuit class with members, 12-15 of 1 minute double unders

10.30am-1.30pm bike riding with the kids at Fred Caterson Reserve (Morgan on the back).

Later today 1hr of rehab stretch/strength on Left arm.

Glutes feel tight today from the pistol thrusters yesterday!

[Sharon]

Saturday 14th April 9am

A) 5 x right arm Russian Swings 20kg + 100m run }- 4 x efforts 1 min rest

B) 5 min AMRAP pistols (with everyone)
= 140
(@ 3.25min was at 100, paced myself from 60 did fast sets of 10 - could have gone harder)

C) 4 sets, 1 min rest each of 400m run with 20kg sandbag

(the sandbag was more like a big lump and very awkward to hold, and that was what slowed me up so
much. I thought it would have been my legs after the pistols but they were OK. Right side of neck and
shoulder really sore during and afterwards for a bit)

D) 12 min AMRAP (on my own) of
5 x box jumps 24 inch
30 x double unders

= 11 rounds + 4 box jumps

I was pretty happy with this score. Tried to pace myself and keep going throughout. 7 rounds double
unders were unbroken. From round 3, stepped down off the box instead of jumping down.
(Did 80 Double Unders, PB by 1, on Friday in the warmup. Only stopped because my left forearm was
starting to get a bit tight and sore. Really happy that my DU's have improved & that I can control my
speed on them) - I'm allowed to skip at the moment, as long as I don't grip too tight. Focusing on loose
grip.

E) In teams of 3, 450 pushups with 1 person working at a time. Every 3 mins team runs 100m. Pushups
continue when all team have completed run. I was with Matty F & Nooks. I subbed Right Arm KB swings
16kg. We came in second place (10.31min) - 2 seconds behind Rich, Jamie & Mandy. Daz, Libby and Maz
finished very closely after us.

Great session today. Really enjoyed it! Thanks Rich!

[Sharon]

Sunday 15th April 2010

8.30am - 45 mins Cycle class

Went hard again today (loving cycle classes!) really focused on recruiting hamstrings & glutes especially on the standing climbs, (lots of them today). Followed by hamstring, quad & hip flexor stretches.

Middle of my back feels pretty tight today, probably from a gazillion 1 arm KB swings yesterday!

Later today - 1 hour of L arm rehab work. + foam rolling.

[Sharon]

MONDAY 16TH APRIL 2012 - 6AM

NOT for time - 7 rounds of:

* Good Mornings with Olympic bar
* 30 hollow rocks with 2.5kg plate in hands

First 4 rounds did GM's really slow, down & up. Last 3 rounds went down a little faster than previous sets, came up faster than downward phase.