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

[Sharon]

Thursday 3 June 2010, 9.30am

Yesterday's WOD

TABATA

20 seconds of work, 10 sec rest x 8 intervals of each exercise. No rest in between exercises.

Pullups
Pushups
Situps
Squats

= 327 reps

My first time doing Tabata. It was kinda fun.

Splits were as follows:

Pullups 6, 6, 4, 4, 3, 4, 4, 4 (35)
Pushups 10, 10, 10, 8, 8, 6, 7, 8 (67)
Situps 8, 9, 8, 8, 9, 9, 9, 9 (69)
Squats 19, 19, 19, 19, 19, 20, 20, 21 (156)

[Sharon]

Tuesday 8 June 2010, 6.30pm

WOD "DT"

5 rounds for time

70/45kg Deadlifts x 12 reps
70/45kg Hang Power Cleans x 9 reps
70/45kg Pushjerk x 6 reps

17.36 min r'xd

My technique for Hang Power Cleans leaves a lot to be desired! In fact, I suck at them. My wrists were really hurting, wasn't getting under the bar quick enough, left bicep hurting in the last couple of rounds. 45kg for that amount of HPC reps was difficult.

Chloe smashed me on that WOD. Her time was 13mins something.

[Sharon]

Thursday, 10 June 2010, 9.30am

WOD

5 rounds for time of:

40kg Back squat x 20 reps
1 x handstand walk, 1 lap of gym

Workout to be done in partners, partner holds legs for handstand walk and completes WOD before partner starts WOD.

= 9.51min

All rounds of squats and handstand walks were done unbroken.

Relieved not to be using biceps today. Left bicep still sore and a bit twingy from Tuesday night's Hang Power Cleans.

[Sharon]

Monday 14 June 2010, 8.30am

5km run with Deanna.

= 26 mins something

Cold morning, felt good running, disappointed with my time. Had a few "issues" with my stop watch. Couldn't catch Deanna. Recovery after, was much better than previous runs. Calves felt tight, everything else alright.

[Sharon]

Tuesday, 15 June, 2010, 6.30pm

WOD "McGHEE"

AMRAP in 30 mins of

125/85kg Deadlifts x 5
pushups x 13
box jumps x 9

= 15 rounds + 9 pushups r'xd (stoked to have beaten Chloe who had done the earlier session 14 rounds + 11 p'ups)

Penalty/finisher thanks to Dazza: 30 box jump burpees

[Sharon]

Thursday 17 June 2010, 9.30am

WOD

2 x L pullups
4 x strict pullups
6 x kipping pullups

every minute on the minute til failure.

Did 3 rounds of the pullups then subbed for the following due to L bicep flare up.

2 x pushups on kettlebells
4 x pushups
6 x butterfly pushups

Lots of rounds!!! Only able to do 3-4 rounds of the butterfly pushups from toes. Dropped to knees away from ribs, then knees under ribs. All others strict.

FINISHER - Wallball tabata

20 secs on 10 sec rest for 8 intervals

= 78

[Sharon]

Sunday 20 June 2010, 10.50am

WOD

Squat Clean 1 every minute on the minute increasing each time to fail.

Record starting and finishing weight.

40kg - 57.5kg

PB today. Really worked on technique (despite my kids whinging & not listening to me the whole time!). Left bicep not sore during and after workout, but dull throb for the rest of the day. Need to be careful.

[Sharon]

HAPPY NEW YEAR!!!!

"The Shazzed Up Annie"

50, 40, 30, 20,10 reps for time of:

Double Unders
Situps
Squats
Pushups

Time = 19.36min

[Sharon]

Saturday 15 January 2011

WOD - TEAMS!!!

2 ROUNDS

Run 1.2km
15 Burpees
15 Med ball cleans
30 Kettlebell swings 24/16
15 OVER box jumps
15 Push ups (males clapping)
30 Double unders
15 Steps stationary lunge 15/10
15 Dumbell push press
30 Air squats
200m Row
5 Tyre flips with jump through

* Teams will start the run together
* Individuals will NOT start the circuit until ALL members of the team are back
* Individuals will NOT move onto the next exercise until the member infront has completed that exercise
* First member to complete the circuit must wait for all remaining members to finish circuit before begining the 2nd round

I did this on my own at 7am, as I had to get Spencer to Little A's by 8am.

I did 1 complete round in 20.56min. Then continued into 2nd round (skipping the run) and completing all reps up to & incl 30 Double Unders in 28.29min. That's all I had time for. Very hot and humid today!! Really enjoyed this workout - would really have enjoyed doing this in pairs!

[Sharon]

Friday 14 January 2011 - 6am

WOD

AMRAP in 12 mins

400m run
5 x 80kg deadlift (no weight specified but as a guide use 85% of 1RM)

= 4 rounds

2 mins rest then...

every minute on the minute for 8 minutes:

3 x pullups
5 x burpees
7 x kettlebell swings 24/16kg

= all rounds completed within the minute (mostly 15-20sec to spare)

followed by 26 toes to bar (my part in the team effort of completing 120 reps, as penalties)