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

[Rob]

You'll get there Susie. It is just flexibility and the more you do it the better you'll get. Some really good efforts!!!

[Susie_S]

Thanks Rob. I got home and perched myself in the squat postition while watching tv and holding onto my stair banister. I am glad I live alone so no-one sees how ridiculous I look!

But I will get flexible even if it kills me!

[Susie_S]

WOD = Jerry

1.6km Run, 2km Row, 1.6km Run

I wanted to pike all day. It was raining and didn't want to be a drowned rat and I thought I was allergic to running. Told myself to HTFU and get my arse to Norwest.

Thank F I did. Completed this in just over 33mins. The hardest part was the running cause it was so dark and kept having flashes in my mind of breaking an ankle. But I didn't and feel awesome.

Also got a PB with my double unders. 15 in a row. Had to stop there as pants were falling off!

Feeling great and can't wait til Saturday!

[Josie_F]

Great work Susie, what an inspiration. You are a different person I swear! Love it xx PS cant wait to train at your box again xx

[Susie_S]

WOD
Seven rounds for time of:
10 Handstand push-ups - subbed for 20kg strict press
20 kg dumbell Squat clean, 10 reps - used 5kg dumbells
10 L-pull-ups - subbed 20 pullups blue and orange bands / 20 knees to chest

40 min time limit - I got 4 and a half rounds out (5 pull ups)

Was so happy I managed to do pull ups even though it was with the bands. Also really happy with the 20kg strict press. Feel like I am getting stronger even though I'm still super unco at clean squats!

[Susie_S]

Five rounds for time of:
5 Muscle-ups
60kg Power clean, 10 reps
Run 200 meters

Subbed 5 ringdips, 5 push ups and 10 pull ups (orange and blue band) for the muscle ups and did a 25kg powerclean.

Last run was so hard and I thought I was going to lose my lunch. Actually all running was hard and it doesn't come natural for me. Stoked with the ring dips. When I started crossfit 3 weeks ago I couldn't do any. Feel like I'm getting stronger which is awesome.

[Susie_S]

This week is the first time i've done 2 WODs in a row. Feeling pretty good.

WOD Karen
150 wall balls for time. (5kg)

16:12

What a killer. Massive thanks to everyone esp Kat for pushing me through until the end. Thought I had nothing left in the tank and then got through another 32 wall balls in 3 mins as the finisher.

I still HATE them with a passion

[Susie_S]

Gill suggested a 5km before the WOD. Kat was in so I thought why not.

Stayed with the girls for the most part and broke away for the last lap. Did it in 52.15. Want to shave 10 mins off this time the next time I do it.

Need better shoes. Have blisters on the arch of both feet. Plan was to do the actual WOD but was too sore. Worked on my pull ups and got some out using just the blue band. Pretty happy with that.

[Susie_S]

Went to bodym this morning to train with my bestie.

Wod clean and jerk

My 1rm was 35kg. Finisher was similar to fight gone bad done in teams. I also did my 1rm dead lift and got 75kg.

[Susie_S]

6 Thrusters on the min 50/30kg ... Continue on the minute until you fail, or reach 10 min/60 reps
Rest 10 min
100 push ups for time

I used the 10kg dumbells - got out 7 rounds and 4 reps. Switched to the 5kg dumbells to finish off the wod.

100 push ups on the knees done in 4:42

My squat technique is still letting me down. Need to really work on the flexibility.