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

[Sharon]

Thursday 24 September 2009

9.30am Crossfit

"Mary"

as many rounds as possible in 20 mins of:

5 Handstand pushups
10 pistols (1 leg squats, alternating legs)
15 pull ups

Completed : 11 rounds + 1 Handstand pushup

I substituted Sumo Deadlift High Pulls with 24kg kettle bell instead of the pullups , as my hands are still shredded from all the pullups on Tuesday night.

Handstand pushups were lowered to 2 wooden plates with towel on top.

At the beginning of this session, straigtening my arms from Tuesday nights' workout was a major challenge. Biceps are quite sore.

It's now Friday afternoon, and I'm still having trouble straightening my arms! All those handstand pushups certainly haven't helped my cause!

ANOTHER GOAL TO ADD TO REACH BEFORE XMAS 2009

Full Handstand Pushups (head to floor)

Rob kind of suggested this, so I have accepted the challenge and am determined to achieve this by Xmas!

[Lawrence.McDonell]

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.

It may seem like a contradiction but gloves can actually make it worse... when your hands have healed up a bit try just going the chalk it won't stop your hands shredding completely but might be better then the added friction of the gloves and plus you get to look tough when your hands are all black and white at the end of the session.

[Sharon]

Thanks for the tip Lawrence. Yes, I will try the chalk once my hands are healed. I don't really care about "looking" tough - I'd much rather just BE tough!

[Sharon]

Monday 28 September 2009

9.30am - Pump Class


Tuesday 29 September 2009

7pm - Crossfit

1st WOD - Strength

15, 12, 9 reps of Strict Press with 1 minute rest between sets

scaled 25kg

time: 2 min 30 sec

2nd WOD - Metcon

5 rounds for time of:

15 reps of Power Snatch 40kg
400m run

scaled to 25kg for me

time: 17 min 3 sec

[Sharon]

Thursday 1 October 2009

9.30am Crossfit

WOD - "Rowing with a Fran"

1000m row
21 x Thrusters 40kg
21 x pullups
750m row
15 x Thrusters 40kg
15 x pullups
500m row
9 x Thrusters 40kg
9 x pullups

(Thrusters scaled to 30kg for me)

time: 25 min 36 sec

This was a tough workout! The heart rate went up very high very fast and stayed that way! I rowed hard today and did the last 500m row in 1 min 59 sec (under 2 mins which is what I was aiming to do). On the final stroke, I let the bar go and frightened my poor little Morgan. Had to lie down on the ground for a short time to get my breath back before getting up to finish off the final round of thrusters and pullups. - Next time no lying down til the job's done.

My pullups technique at the moment is terrible, however, the more I do these without bands the stronger I will get and hopefully more "graceful". I really need to work on my kip and rotating my shoulders more. Did all reps in sets of 3, sometimes 2.

Thanks to the boys for cheering me on to finish - Rob, Adam and Mick.

My arms have been smashed all day from this morning's workout. They were still a bit shaky at lunch time. Legs OK at this stage.

[Sharon]

This week's training....away at Callala

Tuesday 6th October 2009

at the park whilst watching the kids play

15 pullups without gloves
in reps of 3 or 4

Wednesday 7th October 2009

Run on the beach down to Huskisson and back without stopping. Soft sand. Strong head wind on the way down.
Time = 41 min 51 sec. Felt fantastic to not stop until I got back to Mum and Dad's.

Saturday 10th October 2009

Crossfit WOD

"Barbara"

5 rounds with strict 3 min rest between each round

20 pullups
30 pushups
40 situps (knees and hips open)
50 squats

time = 57.49 min

first 3 rounds did pullups without bands. Technique terrible. Round 4 & 5 pullups with 2 bands. Still hideous. My time was really slowed down by my pullups. Next time "Barbara" comes along, I want to smash today's time by being much more efficient with my pullups. All pushups done on toes. Overall, I was happy to be finished under one hour.

[Tom]

Good work today cracking Barbara, Sharon. I know I find it tough training with fewer people and it was only you and Dave so congratulations on keeping the intensity high and working hard the whole time!

[Sharon]

Thanks Tom. I'm really working on going all out at Crossfit and NOT leaving petrol in the tank. It's a concept that's hard to get my head around after years and years of different types of training. Slowly but surely I'm getting there. Thanks for your encouragement yesterday morning. It does make a difference to my training and I really appreciate it.

[Sharon]

Tuesday 13 October 2009

7pm Crossfit

"Annie"

50, 40, 30, 20, 10 reps of

double unders
situps

time = 13 min 13 sec

The first couple of rounds I was so unco with double unders, my feet kept getting caught in the rope and I couldn't do more than 2 in a row. Into the 3rd round I got the hang of it and was able to do a lot more at once. My abs were still sore from "Barbara" on Saturday. Those first two rounds I could hear Danni's rope spinning round and round executing the double unders beautifully. I just couldn't catch her. Danni's time was 11mins something.

Situps were done with knees and hips open. Arms straight and hands in between legs, contract fwd until you touched your feet.

[Sharon]

Thursday 15 October 2009

9.30am Crossfit

"Brutus"

1, 2, 3, 3, 4, 5, 6, 7, 8, 9, 10 reps of

High hang snatch
Overhead Squat
Ring dips
800m run

then go backwards:

10, 9, 8 .... 1

High hang snatch
Overhead Squat
Ring Dips

Weight is Men 40% of bodyweight, Girls is 30% of bodyweight

Time = 26 min 58 sec

20kg bar lifted which is 30% of my bodyweight - which is about 66kg
band used for dips

I tried to go really hard with this workout. Front deltoids were working really hard through all the reps. I felt my technique has improved with the high hang snatch. Really tried to use my legs to get the bar overhead. Was able to do the sets without putting the bar down to rest. Focusing on executing the dips better, trying to keep my hands in close to hips and making sure I was lowering biceips to touch rings. I'd like to get off the bands for ring dips in the near future. More practice required!

At the halfway point (after running the 800m) wasn't sure if I was to continue or not, as I had no idea of the time. (Rob had said before the workout started that depending on how long it took you to do the first half, you may or may not not keep going.) So....... where was Rob and his stopwatch??? In the toilet! I probably wasted a good 20 seconds or more waiting for him to come out! Then he said 14 mins, keep going! (of course he did!) For some reason I thought the WOD finished with a 2nd 800m run. To my delighted surprise, it did not.

After finishing, I now think I could have shaved at least 1-2 mins off this time by picking up that bar quicker after the dips and getting thru the dips faster. I probably could have run that 800m faster too! Oh well, next time, .... faster, better, and probably heavier weights.