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

[GillianS25]

Warm Up
800m Row

Part A
Three rounds for time of:
30kg Ground to overhead, 10 reps
200m Row

Part B
15min AMRAP
400m row
10 burpees
10 wall balls

Part A - This was a very short sharp WOD,got through the first 2 rounds unbroken, the third round my shoulder started to act up a little did it in 2 lots of 5 in the last round
Time: 6:18

Part B - Instead of doing the programmed second half I did a 15min AMRAP- I was still pretty gassed from the first part WOD. I managed to get out 3 rounds + 420m row
Total - 125- I can't remember how Rob totalled this up

[GillianS25]

WOD

TEAMS

In teams of 2-3

1.6km run (carrying 20kg for two / 30kg for 3 people)

3 rounds- following each other onto the next exercise and not moving onto the next exercise until ALL team members have finished reps

5 tyre flips
15 wall ball
20 double unders
200m
20 double unders
15 wall ball
10 burpees

I'm really not happy with the way I performed in this WOD tonight. I realise that pulling an all-nighter with study then work, then trying to get through a tough WOD, probably not a good idea! I could have done alot better- my hip and back kept acting up on the run, everything felt tight tonight from calves, hips, back and shins, were in a fair bit of pain, happy that I got through the tyre flips, wall balls, 200m run, burpees and double unders all unbroken - quite happy that my double unders are also getting better!

I just really need to work on my running alot more, not just the long distance runs, but also shorter distances and and sprints and try to improve my times!

[GillianS25]

Warm Up
2.4km Run - NEW TIME: 19.58!! So stoked!! I'm under 20min!!

WOD

Thruster
1,1,1,1,1

HERO
"Coe"
Ten rounds for time of:
40/30Thruster, 10 reps
10 Ring push-ups

1RM Thruster
Ended up getting 60kg for 1 - could have gone heavier, but ran out of time. The upside was the clean portion felt really good- really strong, and not too heavy, which is great news!

WOD
Time - 17:59. On paper this WOD didn't look too bad, I mean really its only what 10x 10 thrusters and ring pushups, looks easy right? WRONG- this WOD killed like a mother!! My shoulder didn't like me at all at the end of this WOD, but was happy did all my thrusters unbroken!!

[GillianS25]

RAW EFFORT

Max in 3mins;
Situps

Max in 3mins;
Pushups

METABOLIC CONDITIONING
21-15-9 reps;
Split jerk@ 35kg
Kbs @ 16kg

SKILLS
30 Turkish get-ups @ 5kg

Raw Effort
Sit Ups - 68
Push Ups - 43

Metabolic Conditioning
Shoulder started act up - only stopped once in each set which was good. Shoulders were still f*!#ked from Tuesdays WOD!
Time:7:06

Skills
Turkish Getups are definately one of my weak skills, could only do 5kg because of shoulder- managed to get out 12 in a row- these are definately not easy!! Skill to work on!

[GillianS25]

WOD

Nate

STRENGTH

Zercher Squats 5-5-5-3-3-3

HERO
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 32/16kg Kettlebell swings

Part A was Zercher Squats, first time doing these- absolutely killed the elbow joint!! We did 5 and 3RM.
5RM - 60kg
3RM - 70kg

First time doing in these squat, so just wanted to make sure I had the technique right. The legs felt good, but the arms were shot!!

Part B
Obviously because I can't do muscle ups or handstand push ups I did the following WOD
Strict Press 4 reps - 30kg
8 Kettlebell Swings - 16kg
6 Push Ups on my toes
10 Ring Pullups

20min AMRAP - got out 8 rounds +7

Killed especially pulling after yesterdays games- bruised, battered and sunburnt

[GillianS25]

WOD

METABOLIC CONDITIOING

10-8-6 reps

Thruster @ 40kg

KBS @ 24kg

Ring dips with a blue band

Really quite enjoyed this WOD- was short and sharp, even though it was only small reps, it definately gassed me

Time: 8:09


TEAMS

Team really teams of 3 or more cover 2km on the rower. Each member must row atleast 500m
after 2km row perform as many burpees as possible as a team combine. All members working at one time. Total reps will be divided by the number of individuals in the team.

Time limit 9mins

We ended up getting out 14.5 burpees, it took us around 8 minutes to punch out 2km, and by then I think everyone was gassed to do the burpees!! I did the team WOD with Skeels, Ben and Mike

[GillianS25]

WOD

SPEED
5mins
2, 25m sprints a minute for 5mins (10 Sprints)


METABOLIC CONDITIONING

20-15-10
Overhead Squat @ 60kg
Power Snatch @ 60kg

CORE

4 rounds;
10 Floor wipers
10 Toes to Bar
10 Free standing Handstand attempts

Todays I felt like dying!!

First up was sprints and this was no easy feat, they were longest sprints I've ever done. By the time I was finished I was about ready to pass out!!

Then it was straight into the WOD- no rest just straight into it. At this point I felt like spewing everything was hurting. But I managed to get through this WOD in 14:52 just before the 15 minute cut off.

The it was into the core training. After the metabolic conditioning part I was lying on the floor in tears, I was so emotional, I was wreck but had to pull myself together for this one.

Ended up doing floor wipers at 30kg, pullups, and 20 second hover - managed to get out 3 full rounds + 10

Thanks to Dane, for really pushing me to finish and to everyone else who pushed and yelled at me to keep going

[GillianS25]

TEAMS

In teams of 4. 40min time limit.

Carry 3 med balls (9kg) 800m (staying together)

Complete 100 overhead squats (2 people working at one time 50/35)
Complete 200 thrusters (2 people working at one time 30/20)
Complete 300 sumodeadlift highpulls (2 people working at one time 24/16kg kettlebells)

In the time that remains perform as many rounds of Cindy as possible

Your score is the teams combined rounds of Cindy

For this WOD I was teamed up with Pauline and Julie, I did all the over squats at 30kg - shoulder was still wiped from Thursday and instead of doing the run I did a 1.2km row. This WOD was brutal - lucky I had Pauline and Julie there and we all pushed each other - we ended up sharing the reps equally which was good!

For the remaining time I did "CINDY" and managed to get out 6 full rounds. Absolute smashed!! and loved every seconds of it!

[GillianS25]

POWER

3-3-3, power clean

STRENGTH

3-3, front Squat

3-2-1, deadlift

CONDITIOINING

5mins max
Double unders

Started off with a 2.4km run, knee was feeling a bit sore, but I pushed through, I got around the 20 minute mark, which I was pretty happy with!

The onto strength. I managed to get new PB's on all of my lifts:
3RM- Front Squat- 70kg!!
3RM- Power Clean - 60kg!!
1RM- Deadlift- 145kg!!

Really happy with my strength performance, it seems to be coming along really well! Can't wait to crack the 150kg mark for my deadlift

Also we had max double unders in 3 minutes, now admittidly I felt a little pathetic with 29 that I got out, but I just have to keep remembering that before I came here I couldn't get out 1! So happy with my effort tonight

[GillianS25]

METABOLIC CONDITIONING

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 35kg
Push jerk, 35kg
* These are proper push jerks. Do not do a fast push press/jerk where your knees are flexed at the top of the movement. Full hip, shoulder, knee extension.

RAW EFFORT

500m row

CORE

15, 10, 5
toes to bar
supermans

First part of the session wasn't to bad, for something that doesn't look to bad this gassed me quite quickly. Only did this WOD with the bar - shoulder was acting up pretty badly tonight- so just tried to protect it as much as I could.

The row straight after this first part- WOW- really affected the cardio system. I was quite happy with my row today. I got 500m done in 1.48 so stoked to crack 2 minutes!!

The last section "CORE" was nice short finisher - just needed to suck it up and get it done. Managed to get this done in 2.24.

Because of Newcastle Games day, no more WODs til Monday