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

[GillianS25]

[A]
For time:
run 400 meters
75% body weight push press, 30 reps
run 800 meters
75% body weight push press, 20 reps
run 1200 meters
75% body weight push press, 10 reps

Ended up doing 30kg- and the run as prescribed- Time: 29.56. Thanks to Corrine for running the last bit and the hill with me and making sure I didn't stop! At the beginning of the session I contemplated scaling the last run, but I'm glad I didn't and Rob made me do the 1.6km lap and glad I finished within the time limit too

Because I got the order of the exercises confused (and there were only x2 lol!!) I had to finish the session with 30 burpees straight after I finished the run, which absolutely gassed me, but I'm glad I'm being pushed and also pushing myself to do more and achieve more!

[GillianS25]

As Many Rounds as possible in 20min of

30 Reps Box Jump

20 Reps Push Press 50kg/35kg

10 Reps Burpee Pull ups - subbed for 10 pullups and 20 kettlbell swings with a 16kg bell

Managed to get out 3 rounds + 13 box jumps. First time I had done box jumps (well tyre jumps) and they're alot harder than they look haha!

[GillianS25]

Running Training with my Physio

10 x 200m runs

Got through these pretty well, my physio was really surprised at how well my running is improving that I was able to run the 200m without stopping. Very happy with this - seems all that running at Norwest is really paying off!!

[GillianS25]

Got to the box tonight really excited about doing overhead squats- unfortunately Rob had some other plans for me- which was:

3 Rounds
30 wall balls
20 kettlebell snatch - 12kg kettlebell
10 squat clean, thruster
200 metre run

Back was acting up a little today- probably from the 2km run from yesterday - but I went over the 20 minute limit (by 3 seconds!), which meant 8 x20 second tabata rowing- I had to get over 650m by the end to avoid burpees, and I was pretty stoked I got 675m so no burpees for me!!

Would have liked to have doe 1RM squats but maybe another a time- hopefully no running tomorrow- feet are a little sore.

Thanks to Skeels, Andy, Neil, Brandon and Rob fir pushing me through that WOD. Rob especially I don't think I've been ridden that hard since I started at Norwest, constant pushing, which is definately a good thing, pushing me to my limits and getting me to exceed them. Bring it on!

[GillianS25]

No training for me today- went to the physio about my shoulder- he did a release through the shoulder and the chest. He thinks possible slight tear in the bicep tendon, cartlidge in the shoulder and maybe a small tear in the subscapularis- just waiting for results for the ultrasound now.

[GillianS25]

WOD

2 rep max overhead walking lunge- because of my shoulder couldn't do overhead lunge so did lunges with the bar on my shoulders instead- couldn't get my knee all the way to the floor on my surgery leg- so just went down as far as I could. - Got 40kg

Then

5 rounds
15m overhead lunge with a 10kg plate
10 burpees

Time 11.51

Having never done overhead lunges this was interesting experience, trying to lunge and keep that weight above your head! Would have liked have done it as rxd, unfortunately my shoulder didn't like all those burpees at the end - maybe have to start doing my burpees Kiara style- one handed lol!!

[GillianS25]

WODS

[A]

Three rounds for time of:
20kg dumbbell Thruster, 15 reps (or equivalent) - did 20kg bar instead
30 situps (GHD if available or to advanced athletes)

Time: 6.46

[B]

In teams of 2 in relay fashion perform 1 round

20 pull ups - ring pulls

10 tyre flips with jump through

200m run

10 tyre flips with jump through

20 pull ups - ring pulls

Ran 1.6km to warm up then straight into the WOD really enjoyed these WODs tonight- especially the tyre flips. Thrusters felt good- shoulder held up really well. Just felt strong tonight - it was good to hammer out the WOD in a good.

Thank you to Julie and Dora for joining me in the team WOD, THANKS GIRLS!!

[GillianS25]

WOD

5 Rounds For Time Of:

100 Double Unders

20 Burpees

Subbed for 300 single skips. Also did a 1.6km run as a warm up - this WOD was an absolute killer on the legs and calves, just massive burning throughout the whole thing- this one looked easy, but after doing 2 rounds definately start to feel it. 50 minute time cap. Thighs and calves aren't gonna like me tomorrow - thank god for a rest day

Time: 39.22

[GillianS25]

I trained this morning on base before I came down sick. Did a WOD on base

3 Rounds for time of
400m run
21 thrusters
21 push ups
400m run
15 thrusters
15 push ups
400m
9 thrusters
9 push ups
400m run to finish

This WOD was a good one - I usually don't mind thrusters- but thrusters followed by push ups was a killer on the arms!! Just happy I got through this one, forgot to bring a timer- so not sure time wise how I went

[GillianS25]

WOD
Chipper - "Handsome Jay"
10 Handstand Pushups
20 Knees to Elbows
30 Burpees
40 Box Jumps
50 Ring Dips
60 Pullups
70 Push Ups
80 Situps
90 Squats
100 Double Unders

Did the WOD at CF Blacktown tonight- was good to catch up with Russ, Amanda, Col, and Andrew. OMG what a WOD, Did ring dips with a purple bands and did 300 single skips instead of 100 double unders. This one felt like it was never ended, really happy with time for 41.52. I'm getting faster and better and stronger! Mental toughness definately helped alot in this WOD, it was a long hard one and really just needed to suck it in and push it til the end.