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

[GillianS25]

Strength Cindy

as many rounds as possible in 20mins of

5 pull ups
10 pushups
15 squats

every odd round perform 5 deadlift at 100/75
every even round perform 5 push jerk at 60/40

All 3 bands for pullups- weight as rxd. Why is always the WODs that always look easy are the ones that always kill you haha!! Just tried to pace myself through out this one, and just give my all and leave nothing in the tank and believe me, there was nothing left!

9 rounds + 5 pullups

[GillianS25]

Back Squat 5-5-5-5-5 reps

Really under estimated myself before I had even started this WOD John had asked me, what I thought I would get, I told him probably about 75-80kg, and he said to me, you'll be between 85-90kg once I fired up and he was right, I got a new PB of 92.5kg for a 5RM back squats, this was a huge PB for me, my last 5RM back squat weight was 75kg, I've come a long way and now my next stop is the magic 100kg, look out Matt I'm catching ya!

NEW PB 92.5kg

[GillianS25]

"Fran"

42.5 Thruster
Pull-ups

30kg thrusters for women - did weight as rxd- shoulder started to hurt a little during the WOD, but just shook it out and kept going

Time: 7.31 - 1st round

Then after I finished it I thought I'll go home have some dinner rest it - but John told us that we were doing FRAN again!! Second time in one night back to back!!

Time: 7.19 - 2nd round

And the best part is I beat my first round time!!

[GillianS25]

Three rounds for time of:
60 seconds L-sit
20kg Good mornings, 30 reps
60 sit-ups
16/12kg KB swingsBack Extensions, 30 reps

Did body weight holds on the rings with the band for support- this WOD didn't look to bad on paper- but in practise it was definately a tough one!

Time: 23.56

Finisher

3x300m row, 15 squats
Time: 6.15

[GillianS25]

I've only just realised that I have achieved one of the goals I had noted down in my training log and that was to get a 1RM 135kg deadlift, which I have now done, 1 goal achieved, 3 to go!

[GillianS25]

"Nutts"

For time:
10 Handstand push-ups - subbed for push ups on my toes
115kg Deadlift, 15 reps - 80kg for women - as rx'd
25 Box jumps - stacked 5 bumpers high
50 Pull-ups - rings pull ups
100 Wallball shots - as rxd
200 Double-unders - 600 single skips
Run 400 meters with a 45lb plate - as rxd

This was one tough WOD probably the toughest one I've done since training at Norwest, absolute killer on the shoulders between the 100 wall balls with a 9kg ball, and then the 600 SINGLE SKIPS cause my double unders suck!! then running 400m with that weight, absolutely killer - But I feel awesome for finishing in the time I did and love the way my training is going and hell I LOVE CROSSFIT!!

Time: 30.54

[GillianS25]

"Arnie"

With a single 32kg kettlebell:
21 Turkish get-ups, Right arm - subbed for wall balls with 9kg ball and burpees, couldn't put weight on my knee to get up
50 Swings - 24kg as rxd
21 Overhead squats, Left arm - 12kg
50 Swings - 24kg as rxd
21 Overhead squats, Right arm - 12kg
50 Swings - 24kg as rxd
21 Turkish get-ups, Left arm - 5kg

This WOD was really tough- to be honest when are the WODs never tough at Norwest haha! But this week especially its just been a week of double tough WODS, but as they say what doesn't kill us makes us stronger, and personally I'm feeling really stronger after these WODS

First time doing Turkish Getups today- this movement felt very strange to do, couldn't do this with my right arm as I couldn't put weight on my left knee- still very tender.

Time: 35.25

[GillianS25]

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
60kg Thruster, 7 reps
7 Knees to elbows
100kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32kg
7 Pull-ups

This WOD didn't look to bad on paper, but in practise I don't know about everyone else, but I was buggered after just the second round, and still had 5 rounds to go. There was a 40 minute time limit- managed to get out 6 rounds even, which I don't think was a bad effort - chalk up another tough WOD. Thanks to DC for pushing me through those kettlebell swings - after doing 150x24kg swings yesterday the shoulders are cactus!

6 rounds even

[GillianS25]

1/8/10-

Rest day on Saturday- did x2 laps of bridge to bridge - 6.7km each lap- first lap ran intervals - second lap as a cool down lap.

[GillianS25]

Shoulder Press 5-5-5-5-5 reps

30kg, 32.5kg, 35kg, 37.5kg, 40KG (Got out 4 reps just couldn't get that last rep out!) NEW PB!

followed by
1/2 your max press weight snatch 10reps (squat snatch)
10 burpees
300m kettlebell run
3rounds

Squat snatched 20kg.

My running is still pretty terrible with just my body weight never mind adding another 12kg, but I got through the WOD- just two of my worst exercises rolled into 1- burpees and running, but I'm just gonna keep plucking away at them, its the only way to get stronger and better at them and thank you so much to Andy for running my last lap with me and not letting me stop

Time: 18.56