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

[Sharon]

Saturday, 17 October, 2009

9am Crossfit

"Mess you Up"

25 Pullups
50 Pushups
400m run
Squat clean & jerk 60/40kg x 15 reps
800m run
Sumo deadlift high pull 60/40kg x 15 reps
400m run
50 Pushups
25 Pullups

Level 3 as r'xd -60kg bar for men/ 40kg bar for women

Time = 29.43 min

Went out hard today, as I knew the pullups would chew up a lot of time for me. Slowly but surely getting better at these. Just got to master "the kip" and be able to string more pullups together at once. The first few squat cleans, I didn't have my hands in the right place and didn't execute properly and had to put the bar down. Also found that my grip was giving way with the sumo's and so had to do these in about 3 sets. Just couldn't hold onto the bar. That last 400m was more like a "Cliff Young shuffle" for the first 300m. Managed to do the last 25 pullups in sets of 2 except for the last one! Last to finish today, but happy to do the WOD as r'xd and happy with my effort.

[Sharon]

Monday 19 October 2009

9.30am - Pump class

Squats - 20kg
Chest - 10kg
Back & Hamstrings - 20kg for 2/3's of track then 17kg to finish
Lunges - 20kg
Shoulders - 7kg for front raise & upright rows, 10kg for shoulder press (strict)
Triceps & biceps - 7kg

Increased weights today after 3 weeks without teaching. Squats, lunges and chest felt good (challenging). Couldn't finish the back and hamstring track with 20kg bar - forearms and hands just couldn't hold the bar any longer. Will keep building on this so that I can finish track with 20kg. Shoulder presses did as Strict Press. Stuffed at the end of the hour!

Pilates tonight

[Sharon]

Tuesday 20 October 2009

7pm Crossfit

WOD

7 rounds for time of:

3 x Push Jerks or Split Jerks 70kg for guys/50kg for girls
5 x muscle ups

Scaling for WOD

L1 = 50kg guys/30kg girls
L2 = 60kg guys/40 kg girls
L3 = 70kg guys/50kg girls

Time = 28.10 mins - level 3 (50kg) lifted

Subbed 2 x ring pull ups (arms lowered to straight before feet touch ground) + 2 x ring dips for each muscle up. So 5 rounds of those to equal the 5 muscle ups that I can't do yet.

Was really happy to do all reps (21) with the 50kg bar. A huge thanks to Simon for helping me rack the bar after each rep or 2. The last 3 sets did the Push Jerks one at a time. A nice bruise coming out on top of my chest from the bar! I didn't really try to do this workout fast tonight, just wanted to get through it with that weight and good technique and I did. Lost count on the 5 sets of the ring pulls and ring dips on at least two of the rounds, so ended up doing 2 more just to be sure!

[Sharon]

Thursday 22 October 2009

Pilates session at home 50 mins including 2 sets of PAC's on foam roller

7pm Crossfit

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

= 115kg

I was absolutely stoked to deadlift 115kg tonight! Having never done 1RM lifts for anything before - I didn't have a benchmark for myself. Wanted to do at least 100kg . Only 5kg behind Kiara. Happy with that!

Finisher:

10 burpees
1 lap of carpark
10 burpees
1 lap of carpark

time: 2.36min

Was far too slow doing the burpees - got to get to the ground and back up again quicker.

[Sharon]

Saturday 24 October 2009

At home session of my own design:

21, 18, 12, 9, 6, 3 reps for time:

Pullups
Pushups
Squats
Double Unders

Time = 18.19 min

Double unders did better today, was able to put 10+ together in a row. No resting with pushup reps. Pullups starting to feel a bit better... still a lot of work to do on these. Overall happy with my effort at home, solo and no music.

[Sharon]

Monday 26th October, 2009

9.30am - Pump Class

20kg bar for squats, back & hammies, lunges.
10kg bar for chest and strict press & 1/2 of bicep track
7kg bar for shoulders - upright row and front raise + triceps

forearms tight and sore from back & hammy track with 20kg bar.

[Sharon]

Tuesday 27th October 2009

Crossfit - 7pm

WOD - as many rounds as possible in 20 mins of:

5 x Thrusters
7 x Hang Power Cleans
10 x Sumo Deadlift High Pulls

All of the above using 30kg bar (L4 for girls)

Rounds completed = 8 + 10 HPC

What a hard workout! Even the warmup was tough! My forearms were on fire, somewhere in the first couple of rounds. Wrists struggling from the beginning with the HPC's (don't like those!!!) and those last couple of rounds my hands and forearms just could not hold the bar. Kind of comforting to know that Danni and Jase G were feeling the same pain too.

I can't believe I stuffed up that last round so badly by doing 3 extra HPC's instead of moving on to SDLHP's (which I like). I think the pain in my forearms and my inability to hold onto the bar caused my brain to malfuntion!!! Next time I won't make that same mistake again.

[Sharon]

Thursday 28th October 2009

Crossfit 9.30am

Yesterday's WOD:

3 rounds for time of:

9 x Muscle Ups (scaled to 18 pullups + 18 ring dips)
12 x Overhead Squats - 30kg bar (L4 girls)
15 x Deadlifts - 80kg bar (L4 girls)

Time = 32.45 min

This was a great workout! Tough, as always, but really good. I was so happy with my pullups today. My kip has finally got going - not terrific by any means but it does now exist! Was able to do 6 in the first set then did mostly sets of 4. Today I had to let the bar go because my hands couldn't hold on any longer NOT my arms giving way. Also did all pullups from straight arms.

OHS were OK. First set did it in one. 2nd - 10 reps then 2, third set 3 then 8 then 2 (one was so woeful that I didn't count that in the middle).

The deadlifts felt surprisingly good. First set did 8 then 4 then 3. Rob suggested to break them up a bit more next set. 2nd set did 4, then 5 then 3, 3. Third set did 4, 4, 3 x 2's just to protect my back. Was happy to go slower with this last set of deadlifts so that I kept good technique. Was super happy at the end to realise that I had done 45 reps @ 80kg of deadlifts. Up to last week when we did 1RM deadlifts, I had never attempted to deadlift anything heavier than about 20kg.

Overall I was really happy with my effort today. I can really feel my progression coming along....

[Sharon]

Thursday 5 November 2009
9.30am

WOD = 30 Muscle Ups for time

Alternate Ladies session

Session 1.
15 rounds
2 ring pull ups
2 ring dips

rest 5 mins

session 2.
21,15,9
push ups + sumo deadlift high pull (32kg kettle bell for me)

rest 5 mins

session 3.
50 squat
30 box jump
10 burpee


Sharon 5.23 - 4.31- 3.37

Happy with my ring dips today. I am going deeper and using the band minimally. Really want to get off that band before Xmas. Will practice at home, now rings are up.

2nd session, was able to do all pushups without stopping. 3rd session - after the squats those box jumps were hideous! Legs just did NOT want to jump up at all. Did all 30 jumps today albeit it broken up. Maybe about 3 rests. Need to work on execution of my burpees - as they are very slow. Need to try to jump back up after the pushup phase.

Great session this morning - "Girl Power" with Deanna, Katherine, Dana and myself. Dieter was also there but doing his muscle ups.

[Sharon]

Sunday 8 November 2009

9.00am Home session

"ANGIE" for time:

100 pullups
100 pushups
100 situps
100 squats

time: 30 mins, 2 sec

Happy with my time for my first attempt of Angie, having missed doing it at the box the other week.  My 100 pullups took my 17 min, 5 sec.  A huge chunk of my overall time.  All pullups done from straight arms.  Probably did about 6 or 7 extras, as I couldn't get up high enough to count as a rep.  Last 2.5 sets my hands were really struggling to hold the bar and had to do 1 at a time.  So, as my pullups continue to improve, I really want to smash this time on my next attempt!

Completed situps and squats without rest.

Absolutely spent at the end - arms and legs shaking!!!