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

[GillianS25]

3RM Squat Clean- NEW PR of 55kg - OLD WEIGHT WAS 40KG

Managed to get through all 7 lifts without any pain during the clean process, the last lift at 55kg started to impinge a little bit, but I was stoked that I got through them! I love getting stronger and that I can keep improving in all my lifts as well as other areas

35 burpees

Time: 3.03, which I didn't think was a bad time for me, obviously I can definately improve on this - but I was happy I did them unbroken, before I training here at Norwest It would have usually taken me upto 7 minutes to do this WOD!

[GillianS25]

WOD - 1/9
10 rounds for time of:
10 push ups
10 sumo deadlift hi pull with 24kg kettlebell
10 sit ups
10 squats

+ I ran 800m extra

After doing those 100 squats that run absolutely gassed my legs but -I'm pretty proud that I ran to the 800m mark without that's a big achievment for me
Time: 14.18

[GillianS25]

WOD

As Many Rounds as Possible in 12 Minutes:

5 Overhead squats @ 45/30

10 Pushups

20 Double Unders

Did 1.5 rounds with 30kg, but couldn't lock the shoulder out and started getting some pain through my shoulder - so played it safe and dropped back to the bar only. Managed to get out 7 + 34 damn only 4 skips of 8 full rounds, just ran out of time!!

[B]

max double unders 3min

Managed to only get out 20 double unders, but I think back to when I first started at NW, when I couldn't do one!! Now all I have to do is string a couple together, then we'll be rolling!

[GillianS25]

WOD

10km run

I was very nervous about doing this WOD when I got to the box this morning- I was expecting to do a scaled version, but Rob said you will do the 10km. This was one of the toughest things I have done since coming to Norwest ( and probably the hardest thing I've ever had to do) But I'm so happy and so proud that I finished the 10km.

Time: 2:10

Now I just need to work on my time!

[Joel]

Hey Gill,

You should be proud of yourself. That is a seriously impressive effort.

Well done!

[GillianS25]

Thanks Joel, I have to admit I was pretty proud of finishing!

[GillianS25]

WOD

[A]
3 cleans 85/55
200m run
21 swings 32/24
200m run
42 burpees
200m run
21 thrusters 32/24
200m run
3 cleans 85/55

Time: 16:10

as soon as you finish part A

[B]
You have 3mins to lift a 1 rep for max weight from shoulder to overhead (racks) to be used. You must strip your clean bar and use that

1 Rep Max - 60kg

This was a tough WOD- did 1.6km run to warm up, then the running in between- from the 10km run on the weekend, then warm up then running- my knee's pulled up a little sore + my butt is very sore from all this running lol!!

Not really happy with my singular lift, could have gone heavier- next time to crack 65kg!

[GillianS25]

WOD

[A]
For time:
100/60 Back squat, 20 reps - 50kg - Knee felt a bit dodgy after all the running
40 Toes to bar
60 Kettlebell swings, 32/24kg - 16kg swings due to shoulder

Time - 11:10

[B]

3 rounds for time of
400m run
10 thrusters- 20kg

There was a 10 minute time limit on this one, I got out 2 rounds plus the thrusters on the 3rd round, this was tough especially after all the running I have done in the last couple of days!

[GillianS25]

WOD

"Johnson"

Complete as many rounds in 20 minutes as you can of:
110kg / 70kg Deadlift, 9 reps
8 Muscle-ups - subbed for 32 push ups, and 32 pullups
70kg / 40kg Squat clean, 9 reps

For something that looks relatively easy on paper- 70kg deads and 40 squat cleans - this was one tough WOD- as you work your way through it- you definately start to feel it, did weights as rxd, subbed muscle ups for 32 push ups and 32 ring pull ups

Rounds - 2 + 14

[GillianS25]

WOD

Karabel

10 rounds for time
3 snatchs 60/40
15 wall ball 9kg ball / 5kg ball

Time: 19:24

Wasn't in the best mental state to do this WOD - hadn't had enough food, enough fat, which I have loaded up on post WOD. Otherwise it wasn't to bad