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

[Sharon]

Mon - 22 June - 9.30am

Pump class - heavy weights

Mon - 22 June - 6.30pm

Xfit "Modified Michael" - 23 mins

3 rounds of:

800 m run
50 kettle swings (16kg)
50 sit ups


Tues - 23 June - morning + arvo - run/walk (short)

Wed - 24 June - morning + arvo - run/walk (short)

[Sharon]

Monday 20 July 2009

9.30am - Pump class 1hr

15kg - Squats, Back & Ham's, Lunges
9kg - Chest
7kg - Shoulders, Triceps, Biceps

1st session after having the flu for a couple of weeks + recovery!

[Sharon]

Tuesday 21 July

6.30pm Crossfit - first session after wicked flu

5 rounds for time: 21 minutes
200m run
10 x wall ball
10 x box jumps (2xtyres)
10 x burpees
10 x double unders

2nd, 3rd, 4th round - stepped up on to tyres - LUNGS ON FIRE AND FELT LIKE ONLY OPEN 1/3 CAPACITY!
5th round - jumped 5 reps, stepped 5 reps
Thank god I didn't have a heart rate monitor on!

[Sharon]

Thursday - 23 July 2009

9.00am Crossfit

3 rounds for time: 10.26 minutes

400m run
21 kettle swings (16kg)
12 handstand pushups (6 x wooden plates under head)

Felt pretty good this morning
next time - less plates for handstand pushups

extras - 10 pullups with 2 bands + handstand pushups with arms thru band and legs wrapped around, probably about 10. Getting closer to the floor! Needs practice!

[Sharon]

Here's this week's training, starting with...

Monday 27th July

9.30am - Pump class - heavy weights

Evening - Pilates


Tuesday 28th July

9.30am - Pump class - heavy weights

Sore from yesterday's weights


Friday 31st July

Lunch time - Pilates

6.30pm - Crossfit

"B1"

3 rounds for time

400m run
21 kettle swings (16kg)
15 knees to elbows
9 ring dips (with band)

time: 13 min 26 sec

I knew my shoulders were going to be sore Saturday as they were "thumping" during the run on round 3. Danni just ahead of me after the last run. Caught her on the kettle swings. Those bloody knees to elbows - haven't seen or done them before and don't really want to do them again in a hurry. Managed to just touch my elbows with my knees a few times each round.
Shoulders on fire at the end. In fact, I feel like I have two "dead arms".

Thanks to Tom for running the session for Rob. Good job in Rob's place.

Saturday 1st August

Yep, arms shoulders) are stiff and sore from last night's workout.

3pm Netbal l - half a game.

[Sharon]

Monday 3rd August

9.30am Pump class - 1 hour

17kg bar for Squats, Back & hamstrings, lunges
10kg bar for chest track
combo for shoulders - 7kg for upright row & front raise then 10kg for shoulder press
7kg bar for triceps and biceps


Evening - Pilates about 30 mins

[Sharon]

Thursday 6 August

6.30pm - Crossfit

1 round for time:

200m run
21 burpees
21 Wall ball
800m run
21 pullups
21 deadlifts (bodyweight)
800m run
21 Wall ball
21 Burpees
200m run

time: 21.50 min

5kg med ball for Wall balls, 2 straps for Pullups, 60kg for deadlift (not quite my bodyweight)

Left hand was really slipping into the second half of the deadlift set. Changed left hand to underhand grip, worked a treat.
That second set of 21 burpees was an absolute killer. Ran hard on the last 200m, felt at the time that I couldn't have run any faster. Hindsight, always seems to think that you could of..... anyway the heartrate was VERY elevated!!! Felt good about 5 minutes later. Came in 4th for the session, next time - aim to be another one of the boys.

Some goals that I have been thinking about... more to add at a later stage.

GOALS - PRE END OF NOVEMBER 2009

No bands for pullups
Full handstand pushup
Ring dips - no band
Increased cardio fitness + recovery rate
Get rid of "baby belly" that's still hanging around

[Sharon]

Friday 7 August

Pilates on the Ball - 50 minute session.

Hard session. Need to keep doing this. Core working very hard.


Saturday 8 August

3pm - Netball - 45 minutes


Monday 10 August 2009

9.30am Pump class - 1 hr

17kg bar for squats, back & hamstrings, lunges
10kg bar for chest - on the ball
10kg bar for shoulder press + 7kg bar for upright row & front raise
triceps - on the ball
biceps against ball on wall - 7kg bar

[Tom]

Keep up the Pilates Sharon, just going to make the Knees To Elbows faster!

[Sharon]

Wednesday 12 August 2009

Crossfit - 6.30pm

"Helen"

3 rounds of

400m run
21 kettle swings (16kg/24kg)
12 pullups

time = 10.44 min

1 band for pullups tonight - happy with that! 16kg kettle bell used.
That 3rd round was tough - really tried to run hard for a strong finish. Upper arms "thumping" at the end.
Also happy to finish first for the session.