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

[Susie_S]

WOD
For Time:
85kg/55kg, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

Time = 10:03
Weight used = 30kgs

Finisher
3min AMRAP - Shoulder to overhead
20kgs - 26reps

Tough WOD today - but really happy with my result. Won't be able to straighten the hair tomorrow

[Susie_S]

J.T

21-15-9 reps of:
Handstand push-ups (20kg strict press)
Ring dips (used bands)
Push-ups (on knees)

Time = 21.48

Was VERY close to ditching this session and going shopping instead. Then felt guilty so dragged myself there. Glad I did even though i'm totally smashed now. Bring on a leg wod!

[Susie_S]

Backsquat 5, 5, 5, 5, 5
55kg

Finisher - AMRAP 30kgs
27 reps

Felt awesome after this session - John and Kiara helped with my technique and I can now finally do squats with a few baby plates under my heels.

[Susie_S]

Fran
20kg Thrusters - Pullups using the blue and orange bands

First round 7:03
Second round 7:31

Absolutely stuffed after this. Stoked I can now get the 'no-one f@#ks me like Fran hoodie'.

[Susie_S]

"Nutts"

For time:
10 Handstand push-ups (push ups - lifting hands when on the ground)
115kg Deadlift, 15 reps (60kgs)
25 Box jumps (holding Rob's hand cause i'm a massive girl and scared i'll smash my face)
50 Pull-ups (red and orange bands)
100 Wallball shots (5kgs)
200 Double-unders (DID THEM ALL!!!!)
Run 400 meters with a 45lb plate (10kgs)

This was capped at 40 mins - I did it in 42:45.

Oh.My.God. This WOD absolutely smashed me. The wall balls were agony and then going into the double unders I thought my shoulders were going to fall off. The run at the end was super awkward holding the plate.

Am pretty stoked. Was fairly consistent in getting out 10 double unders in a row (until the last few rounds where I had to break it down to 5's cause I was so fatigued). Also happy I've moved from blue and red bands to the red and orange. Definitely feel heaps stronger and am improving every session. Loving crossfit!

[GillianS25]

Come Sus, just admit it, you like holding Rob's hand hahaha!!

[Susie_S]

Of course I like it. He made sure I didn't smash my teeth in. Missing teeth = not hot.

[Susie_S]

"Arnie"
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Used a 5kg dumbell for the get-ups and 12kg kettlebell for the rest.

Ended up getting to the last get-ups got 7 out before having to stop as my right knee was giving me issues. Time=30mins.

Lower back is also aching - looking forward to a rest tomorrow.

[Susie_S]

5 Rounds
12 Push Press 60kg (22.5kgs)
20 Box Jumps (big tyre)

REST 5mins

30- 20-10 Reps For Time of:
Dumbell Cleans (squat) 40/30 (22.5kgs -just did the cleans as knee is still sore)
Double Unders

Time = 31:05

Another hard WOD. This week has been an absolute killer. Went shopping after the session and was exhausted an hour into it!

[Susie_S]

Shoulder Press 5-5-5-5-5 reps

20, 22.5, 25, 27.5 (F), 27.5 (F)

followed by
1/2 your max press weight snatch 10reps (squat snatch) - I did a 20kg squat clean thruster
10 burpees
300m kettlebell run 12kg
3rounds

I only managed 2 rounds. My asthma kicked my arse. Not feeling the best and after the burpees couldn't really breathe. This is thie first time since starting crossfit I had to use the ol' puffer. Heaps disappointed that I did not finish.