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

[GillianS25]

Rest day for me today- went to physio today, he advised possible tear in the tendon or ligament of the shoulder joint- just have to get xray, ultrasound and MRI to rule out muscular injuries - Keep you posted!

[GillianS25]

4 AUG 2010- RANDY
[A]

"Randy"

35kg Power snatch, 75 reps for time.

Felt comfortable doing the snatches, got out the first 35 unbroken then the shoulder started to play up a little and finished it off in lots of 10, thanks to Cam pushing me through to the end


[B]


Beep Test

Part B, was a different story, still running is very bad, I really need to step up the running, only got 2.1 tonight, which I was very disappointed with, but I've got something to beat now and next time we do, I'm definately gonna beat that score, and I'm gonna aim to try and do the 5km course atleast once a week to improve my running

[GillianS25]

WOD Part A

Three rounds, 21-15- and 9 reps, for time of:
60kg Overhead squat - 30kg
Chest to bar pull-ups

The Overhead squats were pretty good, got the first 14 out unbroken, shoulder started to hurt, pushed through as best I could- got out the last 7 unbroken, then other sets, did them in 7 then 8, then the last set 4 and 5. Pullups, still on 3 bands, which I'm definately getting stronger at, hopefully won't be too long before I'm down to 2 bands - something to work towards!

Time: 12:34

WOD Part B
As many points as possible out of 600 (60sec x's 10 = 10mins and 600points. 1 point = 1 sec. Perform prone hold, bridge, plank.... Whatever you'd like to call it for as many points from 600 (10mins).

Each time you drop or take a knee count the seconds you are resting and subtract from 600.

I rested alot in this WOD, my core is extremely weak, and shoulder kept moving and painful to be in that position, did the best I could right now on my knees. Definately something to work on.

[GillianS25]

[A]

For time:
10 Muscle-ups
15 Handstand push-ups
70kg Squat clean, 20 reps
Run 600 meters

Subbed muscle ups for 20 pullups and 20 push ups, subbed handstand pushups for strict press with 30kg. 40kg squat clean, just didn't feel strong at all today think the body needs a rest. I was really happy with my 600m run, I did it unbroken, which is a first time for me. I can only improve from here and I'm definately looking forward to the future

Time: 17:06


[B]

In teams of two perform as many rounds as possible in 10mins of 'Fran'.
Teams can be mixed, males lift 40kg, females lift 30kgs, or single sex teams. Only one person working at a time.

90 reps for 1 complete round of Fran. Tally total rounds and partial rounds by a rep count.

Did this WOD with Sam, great work on your thrusters Sam, managed to get out 2 rounds + 24, pretty happy with this. Shoulder started to pain on the shoulders, stopped and did one arm kettlebell swings to finish off, and just iced down and rest.

Bring on the WOD tomorrow morning, then off to get released

[GillianS25]

TEAM MURPH

In pairs (teams can mixed or single sex)

800m run 20/10kg
100 pull ups
200 push ups
300 squats
800m run 20/10kg

Each member will run each 800m holding their respective weight
Members do not have to run together but 1st member back from the run can not start until 2nd member (slower runner) returns
One member working at at time
Each pair has to total 100, 200, 300 movements NOT perform that number each

Did this WOD with Susie, absolute killer- did 400m run instead of 800, due to shoulder did kettlebell swings instead of pullups, pushups (95% of them on my toes- Rob caught this first couple on the knees), bring on the squats they were good, by the time the last round of 400m run came about, legs were absolutely smashed - Thanks to Pauline for running with me on my last lap and making sure I just kept pushing and pushing right til the end. Also awesome effort from Susie- couldn't have asked for a better partner!

Time: 36.41

[Susie_S]

Those push ups almost killed me. I am still having issues lifting my arms!!

[GillianS25]

Got to CFNW ready to hammer out some front squats then get into the WOD, but Rob had a bit of a surprise for me, I didn't end up doing the programmed WOD, I got my own WOD tonight (feeling very privilidged haha!!).

Got a new PB on my front squat of 80kg- so stoked!! Previous PB on this was 68kg so very happy with improvement!

My WOD was a 20min AMRAP of:
5 front squats - 20kg bar only
10 burpees
200m run - not allowing to stop on the run

Managed out to get out 6 rounds flat of this WOD - which was a pretty good effort me, so I ran 1.2km - the whole thing which I'm pretty stoked about. Thanks to Rob for the programming and looking after my shoulder and thanks to Daz for pushing me through the run and running (well Daz was walking haha) the last round with me.

Rest day for me tomorrow - well gotta run with my physio

[GillianS25]

[A]

15 rounds for time of:

5 Pull-ups

10 Push-ups

15 Squats

REST 5mins

[B]

8 rounds for time of:

5 pull ups

10 push ups

15 squats

* aim is to perform part [B] faster than half the time of part [A]

Amended WOD for me was 10 rounds
5 kettlebell swings
10 push ups - did on my toes
15 squats
30 skips

Time for A - 12.05
Time for B- 11.20

Did 10 rounds each time

Pretty stoked to beat my time, means I'm getting fitter and stronger. I actually said to Rob I could have done 15 rounds at the end of part A!

[GillianS25]

THE WOD

In teams of 2 perform as many reps as possible

[A]Ground to overhead any how 60/40 (7mins)

rest 1 min

[B] burpees (7mins)

rest 1 min

[C]7mins
30 kettlebell swings 32/24
20 wall ball
10 "games" push ups

This was supposed to be done in pairs, but I was the only one to turn up to the 6.30pm so I got to do it by myself, the breakdown was
A. 30
B. 52
C. 1 round + 7 swings

This absolutely gassed me, I got through the ground to overhead okay, but the shoulder started to act up a bit, then onto burpees, managed to somehow pull out 52 burpees, the onto swings, wall balls and push ups- by this time I had been going hard for 20 odd minutes, definately tougher doing this one by yourself, but bring it on, I got through it with a decent score so I'm pretty stoked.

Thanks to Rob for staying and letting me do the WOD and for pushing me through- its definately alot harder doing the WOD with no-one there!

Total Score- 175

[GillianS25]

[A]

"Elizabeth"

21-15-9 reps of:
Clean 60kg (squat cleans)
Ring dips

Subbed ring dips for tricep dips- had to double the dips though. - squat cleans as prescribed- shoulder did start to play up a little, but I'm happy I got through the WOD- in 13.33

[B]

Relay race 600,400,200 + 300 in your team

* in teams of two, individually run 600m, tag your mate, they run 600m, they tag you, you run 400 and so on until you have both run 200m. Instead of finishing at 200m you BOTH run the 300m course to finish.

Ended up doing 600m then rest til the fastest team started their 200m then I did 300m loop including the ramps and the ran the whole things so stoked. I can feel myself progressing more and more especially with my running!