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

[MelSwain]

In the Beginning:
I began Crossfit with an assessment on 29 April 2010. My goal at the beginning was to get fit with a program that I would stick with long term. I still have that goal, but I have added to that the desire to be able to compete!! I didn't know that I was that competitive but I guess I am.

My assessment results were:

• Back squat: 52.5 kg
• Strict press: 32.5 kg
• Dead lift: 85 kg
• Baseline wkout: 9:27

[MelSwain]

01 May 2010
LYNNE

Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
5 rounds for max reps. There is NO time component to this WOD.

score: 80

[MelSwain]

03 May 2010

Five rounds for reps of:
1 min Wall ball shots, 9kg
1 min pull ups
Run 200m
Rest

Start each round on the 4min

score: 211

[MelSwain]

05 MAY 2010
Box Front Squat 3 x 3, 85% (180sec rest). Apply the Box w/ a Front Squat.

Rest 5 min

Sumo Deadlift 5 x 3 , 85% (180sec rest)

score: 17.19-4.53

[MelSwain]

07 MAY 2010
"Helen"

Three rounds for time:
Run 400 meters
24kg Kettlebell X 21 swings
12 Pull-ups

score: 12.53/26

[MelSwain]

10 MAY 2010
Ten rounds for time of:
60kg Deadlift, 15 reps
15 push-ups

score: 22.44

[MelSwain]

11 MAY 2010
Three rounds for time of:

30 Double-unders
25 L-pull-ups (sub 1 Normal pull up + 1 knee to elbow)
24/16kg kettle bell Squat clean, 20 reps

score: 19.36

[MelSwain]

12 MAY 2010

3 rounds for time

10 clean and jerk @ 60/40kg
15 ring dips
20 kettle bell swings @24/16

score: 14.03

[MelSwain]

14 May, 2010

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

1 Rounds for Time:

50 squats

50 meter Bear Crawl (3 laps of gym)

50 Kettle Bell Snatches 25 each arm 24/16kg.

score: ve/5.33

[MelSwain]

17 May, 2010

"Murph"

For time:
1.6kmRun
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

*leader board workouts to be done UNPARTITIONED!!!!

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1.6km run. If you've got a10kg vest or body armor, wear it.

score: 31.51