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

[Sharon]

Thursday 11 February 2010

9.30am Crossfit WOD

5 rounds for time of:

2 X Rope pulls
10 x pushups
20 x two foot jumps
200m run

time = 31.52min

First attempt at rope climbs. Happy to be able to do it - but jeez that was hard! That 2nd rope climb in the round was always so much harder than the first. At rounds 4 and 5 the second climb took me 5 and 6 attempts to get high enough. By that stage, I had rope burn on my right shin and my adductors were killing! Wasn't even thinking about my arms. A few of my fingertips felt like they had worn off the fingerprints.

Last night and today it is a different story.... my inner thighs are extremely sore and badly bruised, my arms, particularly triceps are also very sore, as are my abs.

All in all, pleased I was able to do the climbs. I wonder how Theo (my fellow climber) is feeling today?

[Sharon]

Monday 15 February 2010

9.30am Pump class

done something to left bicep prior to class - not sure what - maybe holding Morgan the wrong way and for too long. Class aggravated it a little.

Bit sore during the day and at Pilates in the evening.

[Sharon]

Tuesday 16 February 2010

6.30pm WOD

10, 9, 8, .... 1 of

Burpees
Wall Ball (9kg)
Pullups

time: 17.56 min

+ 200m run and 30 more burpees (that was for not running in between stations every time and for stuffing up the start and throwing a wall ball first!)

Energy level low today/tonight - thought a workout would help. About a third of the way thru, my left bicep started to hurt. By the end it was very painful and after finishing, it was killing. Couldn't straighten my arm, or make a fist - had trouble driving home. Ice, sling and voltaren gel eased the paid after a couple of hours.

Still a bit tender this morning. Will take it easy the next couple of days.

[Sharon]

Thursday 18 February 2010

9.30am

Modified WOD for sore left bicep

3 rounds for time of:

7 x Thrusters - 20kg
7 x OHS - 20kg
10 x Deadlift (jumping up to toes)
10 x GHD situps
3 x HSPU (head to touch single wood plate)
3 x Dips
200m run

time = 12.28min

left bicep a bit sore after workout - no rowing for the finisher for me today.

Iced, Voltaren and gladwrapped when I got home. Feeling OK now - just a bit tight. No bicep work for at least 4-5 days.

[Sharon]

Sunday 21 February 2010 at home

Modified WOD from yesterday:

100 x double unders
5 x ring dips
50 x double unders
10 x ring dips
25 x double unders
15 x ring dips

time= 17.26 min

did ring dips instead of pullups, so as to not aggrevate left bicep.

Felt good, dips improving. Happy with double unders today. Was able to do 21 at once, in second round followed by 13. First 100 double unders took 5.21 min.

Hip flexors very tight and a bit sore from those GHD situps on Thursday.

[Sharon]

Monday 22 February 2010

Pump class - no bicep and tricep tracks today. Trying to rest the L bicep.

[Sharon]

Tuesday 23 February 2010

6.30pm

WOD

1-10-1-20-1-30 reps of Push Press - add up total weight

= 252.5kg

Sets were:

50kg x 1
42.5kg x 10
52.5kg x 1
35kg x 20
52.5kg x 1
25.kg x 30

[Sharon]

Thursday 25 February 2010

9.30am WOD

15, 12, 9 reps of (all with 20kg DB)

Right arm thrusters
Left arm thrusters
Right arm pullups
Left arm pullups

Modified due to left bicep injury:

Right arm thrusters 15kg DB
Left arm thrusters - 10kg DB
Right arm pullups with 1 band
ring dips instead of left arm pullups

time = 12.45min

Finisher: 2 rounds for time of:
10 x burpees (I did 10 x GHD situps)
15 x squats
200m run

time = 3.02 (i think)

left bicep quite sore after workout ... off to the physio tonight for treatment. Got to get it better, this really sucks!

[Sharon]

This week's training:

Monday 1 March 2010

Pump class - no bicep or tricep track done - physio's orders


Wednesday 3 March 2010

Modified WOD

10 rounds for time of:

5 x deadlift 70kg (this was instead of hang power snatch)
5 x overhead squat 30kg
2 x turkish getups each arm 12kg kettle bell*

time = 20.36min

* After round 4 reduced weight on turkish getups to 10kg DB, as I didn't want to hurt my mending bicep. Happy with my lifts tonight. First time doing Turkish getups and had seen them in a book I'm reading the night before. Was a little wary with my left arm on these, right arm fine.

No soreness in left bicep after WOD.

Thursday 4 March 2010

9.30am WOD

AMRAP in 20 minutes of:

10 x Push press 30kg (from rack for me)
30 x Double unders
20 x Kettlebell swings 16kg
1 x 200m run

4 rounds + 14 KB swings

Had a couple of malfunctions in the first round - skipping rope snapped after 10 double unders and I was on a role... then shoelace undone & knotted before run. Was a bit disappointed not to have finished 5 rounds. Bicep holding up OK. Hard WOD this morning - heart rate high throughout. Didn't run hard on the runs.

[Sharon]

Monday 8 March 2010

Pump class. Was able to do bicep and tricep track today with light weights. Arm felt OK afterwards, not sore, but fatigued.

Massage after class. Smashed as usual - although not quite as tight everywhere as last month. Mel got into bicep as well, sore afterwards.