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

[Sharon]

Tuesday 9 March 2010 - 6.30pm

WOD - Part 1

10 rounds of 2 reps of 90% of max deadlift. 90 seconds rest between each set.

= 102.5kg as rxd

Happy with my lifts. Last couple of reps, my left hand grip was starting to go.

Part 2

Double Unders unbroken as follows - 20 minute time limit

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 reps

if you fail at any of the reps, penalties apply. Maximum penalties 15. If not finished in 20mins, max penalties also apply.

= did not finish. Got up to 35 Double unders on the way up. Must have had about 9 attempts at 25! Depsite not finishing, really happy to do all those double unders. That's probably the most amount I've done.

Penalties = 150 x KB Swings - 16kg for time

= 7.34min

[Tom]

Bicep seems like it's on the mend, Sharon?

BTW, awesome work on the deadlifts!

[Sharon]

Thanks Tom, yeh, arm is on the mend, slowly but surely.

[Sharon]

Thursday 11 March 2010, 9.30am

WOD
2 min rest between sets
(Record highest weight for each type of lift)

Strict Press 3 x 7 reps max lift = 35kg
Push Press 3 x 5 reps max lift = 45kg
Split Jerk 3 x 3 reps max lift = 55kg*

* 1 rep @ 59.2kg - PB by 7kg!

Finisher

5 x pushups
10 x squats
15 x lateral jumps over 20kg plate
20 x burpees

time = 1.15min

[Sharon]

Tuesday 16 March 2010 - 6.30pm

5 mins of Cindy (as many rounds as possible):
5 pullups
10 pushups
15 squats

then straight into as many rounds as possible in 5 mins of
200m run
50 squats

then straight into as many rounds as possible in 5 mins of
10 wallballs
10 burpees

= 474 points

Great test for my arm tonight. Very happy that it wasn't sore during or afterwards. Just felt fatigued. Used 1 band (albeit very stretched and not a lot of help) to protect arm. Managed to do 5 rounds of Cindy + 5 pullups, 2 (or was it 3?) rounds of run/squat + run & 9 squats and 3 rounds of wallball/burpees.

100 double unders in 5.07min. Changed ropes after 60 reps. First rope too short. Should have changed ealier. Bit disappointed with my time. Next time, aim to be closer to 4mins.

[Sharon]

Thusday, 18 March 2010, 9.30am

WOD

100 Burpee pullups
50 burpees
50 pullups

time = 30.33min

Jumped from 2 x 20kg plates for burpee pullups

Left arm a bit sore after workout. I think the 50 pullups at the end were probably a few too many for my arm for right now. Oh well, ice and voltaren again....

+ 30 x ring dips (penalties for leaving gloves behind on Tuesday night) - the 1st 15 took me awhile, as my arms didn't want to work any more.

Came pretty close to throwing up this morning. Felt a bit "off" before I started.

[Sharon]

This week's training

Monday 22 March 2010, 9.30am

Pump class - went light on biceps and triceps track - as left arm still stiff (actually both) from Thursday's WOD. Too many reps, too soon.

Wednesday 24 March 2010, 6.30pm

WOD

5 rounds for time of:

6 x Push Press (30kg for girls)
9 x Pullups
12 x Toes to bar
400m run A

time = 24.44min

Used 2 bands for pullups in the warm up and 1 band for the WOD for the 1st 3 rounds, started to feel the left bicep working a bit hard, so went back to 2 bands for the last 2 rounds. Toes to bar - first time - not looking forward to more of those any time soon! Also did 6 extra reps on the Push Press in the first 2 rounds (idiot!) - not concentrating. Gave myself 30 x GHD's for not reading the board properly.


Thursday 25 March 2010, 9.30am

WOD

100 x Shoulder Presses for time (30kg for girls)

Press anyhow you like, Push Press, Split Jerk, if bar lowers past your chest or hands come off the bar: penalty = 5 x burpees.

time = 9.30min

including 25 burpees (I think)

Really happy with my time.

Triceps really sore today.

[Sharon]

Thursday 1 April 2010, 9.30am

WOD

Clean & Jerk 3 x 1 rep (1, 1, 1) total all kg's for score

Rest 5 mins

Front Squat 3 x 1 rep (1,1,1) total all kg's for score

rest 5 mins

8 x 30 sec on, 20 sec off Double Unders

Clean & Jerk total = 105kg (50kg, 55kg, failed at 60kg)
Front Squat = 195kg (60kg, 65kg, 70kg)
Double Unders = 137

Disappointed that I didn't get under the bar for 60kg Clean & Jerk. Had several attempts, just couldn't get under. Still happy with 55kg C&J, as this is my PB. Haven't done heavy Front Squats before, so delighted to do 70kg today.

[Sharon]

Saturday 3 April, 2010 - 8am

WOD

Max reps of, tally all scores:

5 mins of Pushups (90)
4 mins of squats (178)
3 mins of situps (76)
2 mins of double unders (44)
1 min of pullups (11)

= 399 reps

legs and arms didn't want to work very well for double unders and totally stuffed for pullups. Was aiming for 15 pullups - just couldn't get them out. Left bicep still weak and I'm still protecting it a bit. Need to practice more at home.

[Sharon]

Wednesday 7 April 2010 - 6.30pm

"Stephen"

30-25-20-15-10-5 reps for time of:

situps
supermans
toes to bar
straight legged deadlift (30kg)

= 25.27mins r'xd

was aiming to beat Dana's time earlier in the day of 25.32 - happy to beat it by 5 seconds! Shoulders on fire from those toes to bar! Really happy with my effort tonight.