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

[Sharon]

Saturday 10th April 2010, 8am

7 rounds, using single kettle bell (16kg)

7 x kettle bell swings
7 x squat cleans
7 x snatch 1 arm (14 total)

= 19.58 min

left arm so much weaker than the right on the snatches.

Finisher: (sing same kettle bell as WOD)

21 x KB swings
200m run
15 x KB swings
200m run
9 x KB swings
200m run carrying the kettle bell

= 4.25min (1st place)

[Sharon]

Sunday 11th April 2010

Team training

WOD 1

21, 15, 9 reps of
Wall Ball
Pullups
600m run carpark + ramps

with 20kg vest for men/ 10kg for women

time: 19.57min

WOD 2

Burpee/Deadlift ladder

1 deadlift -> 10 burpees
2 deadlift -> 9 burpees

... down to
10 deadlift -> 1 burpee

time = 9.46 min

WOD 3

Max Hang Clean (waist to shoulder)
going up by 5kg males/2.5kg for females - every minute until fail

females started at 30kg

47.5kg - stopped due to left bicep still feeling weak/fatigued. Not willing to risk re-injuring it.

[Sharon]

Monday 12 April 2010 - 9.30am

Pump class - sore all over before I even started. Felt heaps better afterwards, although pretty tired from yesterday's session.


Tuesday 13 April 2010 - 6.30pm

WOD 1

3 rounds of

1 min prone hold
1 min wall ball 9kg
1 min handstand

Score in wall ball minus how many times you dropped to knees on prone hold or stood back up from handstand.

Score = 58

Wall ball round scores were 26, 17, 22 reps

WOD 2

Strict Press

5 rounds of 5 reps Strict Press increasing each round to fail

1st set = 25kg
2nd set = 27.5kg
3rd set = 30kg - stopped due to left bicep (don't want to push it)

Finisher:

400m run fwd, 200m backwards, 100m fwd

= 2.19min

[Sharon]

Thursday 15 April 2010 - 7.15pm @ home

"ANNIE"

50, 40, 30, 20, 10 reps of

Double Unders
situps

= 12.16min

did this WOD in October against Dani who smashed me on the double unders. Was happy to beat my time by about 1.5mins.

then

4 mins rest

4 rounds for time of

5 x pullups
5x ring dips

= 5.06min

left arm and left pec were stuffed after this.

trying to work on my weaknesses, pullups and ring dips without damaging my left arm further. A bit frustrating, at the moment. Will persevere!

[Sharon]

Sunday 18 April 2010, 2pm - Team training

WOD 1

5km run

26.15min

I thought I would have beaten my previous time of 26.11min, a bit disappointed to have gone a little bit slower.

WOD 2

3 rounds of:

1 round of Cindy
2 rope climbs
3 cleans (90kg males/45kg females) I did 50kg
4 HSPU

= 16.36min

Rolled left ankle on 2nd rope climb on round 2. Thought I really hurt it, but OK to continue. Jarred left fingers from netball yesterday were OK to do pullups.

Didn't do 3rd WOD as I had to go home. Will do it during the week.


MONDAY 19 April 2010, 9.30am

Pump class. Ankle still a bit tender today but better. Left fingers still swollen, can't get rings on. Pilates tonight. Right ITB tight - need to stretch out on foam roller.

[Sharon]

Tuesday, 18 May 2010

WOD: MAX DEADLIFTS

125kg - that's my new PB by 10kg!!!!

Attempted 130kg.

[Sharon]

Thursday 20th May, 2010

WOD Max Overhead Squats in 5 mins (40kg/30kg)
then, for time:

100 burpees
75 squats
50 pushups
25 pullups

61 OHS @ 30kg

18.23 mins

Did burpees slowly today, didn't push too hard. OHS had taken some gas out of the tank! Squats were unbroken. Pullups - kipping technique getting better. More work needed on these.

[Sharon]

Sunday 23 May, 2010

team Training

WOD 1 "Corinne"

hill sprint up ramp 30/20kg vest
90m tyre flip
100m run
12 x squat clean & jerk 70/45kg
100m run
90m tyre flip
500m row

13.09 min

WOD 2 "Triplet"

10, 9, 8, 7, -> 1 reps of

Chest to bar pullups (chin over bar for girls)
box jumps
ghd situps

12.40 min

First time today doing tyre flips.

[Sharon]

Thursday 27 May 2010

WOD Thruster 3-3-3-3-3-3-3

50kg

- failed 55kg, left arm didn't feel strong enough and didn't want to push it.

Finisher

500m row
50 x Thrusters 25kg (@ 1/2 weight done above)
single arm snatch 16kg Kettle bells

Only count number of snatches

= 20

500m row done in 1.42min that's a PB by about 9 seconds. Pretty gassed after the row. Tried to stay focussed to get through all those thrusters. 20 snatches felt a lot. Bruised forearms from kettle bell - need to come up with a plan before Sunday's comp when there's 100 reps to be done!

[Sharon]

Sunday 30 May 2010 - Brookvale Open Day Games/Competition

WOD 1

AMRAP IN 10 mins of

5 x deadlifts 70kg
5 x pushups
5 x box jumps with 5kg DB in each hand (must jump up on to box)

12 rounds + 4 deadlifts

The box jumps were the hardest in this workout - they just pushed your HR up straight away. Tried to use the deadlifts to catch my breath. Pushups felt really good. Really happy with deadlift technique and push ups throughout the WOD. Felt strong.

WOD 2

400m run
100 x single arm snatch 16kg Kettle bell

= 7.02 min

I used Andy's soccer sox folded over and taped to my forearms to protect my arms. They worked a treat! The first 50 reps were the hardest, mentally. Delighted to finish second in my heat.

Very surrprised, however, delighted to be announced 3rd place in Womens' Advance Division today. My first individual competition. Won't be the last.