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

[Susie_S]

Randy
35kg Power snatch, 75 reps for time. (18kg bar)

Time = 7.19
Absolutely smashed my back. Must remember to stick my arse out more next time!

Beep Test
1st go 3.1
Dismal effort. Very disappointed so re-did this after a rest.
2nd go = 4.5. Still dismal. There goes my chance of fame on the recruits. Really gotta work on the running. I think I am allergic to it.

Also practised my kipping and managed to do pull ups with the red band. F@#king stoked with that.

[Susie_S]

WOD

[A}
Northeast Regional Event 1 (USA)
Three rounds, 21-15- and 9 reps, for time of:
60kg Overhead squat (strict press 20kg - double reps)
Chest to bar pull-ups (blue and orange band)

Knee is playing up so did strict press instead. Had to double all the reps. I think I will have non -straight hair tomorrow due to not being able to lift my arms. I had to double the bands as using only one I couldn't get my chest to the bar.

Time = 14:47

[B]
As many points as possible out of 600 (60sec x's 10 = 10mins and 600points. 1 point = 1 sec. Perform prone hold, bridge, plank.... Whatever you'd like to call it for as many points from 600 (10mins).
Each time you drop or take a knee count the seconds you are resting and subtract from 600.

I couldn't do this either - whenever I straightened my knee it was hurting - so did AMRAP in 10mins of situps and got 136 out

Rest day tomorrow. My body is aching.

[Susie_S]

TEAM MURPH

800m run 20/10kg
100 pull ups
200 push ups
300 squats
800m run 20/10kg

I ran 600m and subbed swings (12kgs) for the squats.

Did this with Gill and our time was 36.41.

Pull ups are feeling awesome. I even had a dream about doing them unassisted. Tried this morning but alas still need to use the bands Used red and orange. The push ups were a killer as usual. Gonna work on these while I am away so I don't lose my strength all together.

Pretty f@#king awesome way to start my weekend. Feeling pumped!

[Susie_S]

[A]
10min to reach 1rm front squat (after warm up)

[B]
Complete as many rounds in 12 minutes as you can of:
70% 1rm Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

This was my first time doing front squats so felt super unco and didn't really know where to put the bar - so was holding most of the weight with my wrists which = pain and only getting up to 35kgs.

Part B was much better. Got the knack of where to put the bar (used 25kgs). Got out 4 rounds + 11. The last round of pull ups absolutely killed! And was so out of breath from the double unders! Really enjoyed this wod though and happy I can squat again after my recent knee issues.

[Susie_S]

[A]

Deadlift 5-5-5-5-5 reps
50, 60, 70, 75, 80kgs

Deadlifts felt really good. Really happy with this as my 1rm a few weeks ago was 75kgs.

[B]

10 by 50m sprints at 100% effort on the 30sec after last sprint 30 burpees. Aim is for a training effect and lactic acid tolerance. You are not to "save" your energy for the last run and burpees. Individual sprints and burpees will not be timed. Bragging rights only.

Knee was being a bitch again today so did a 75m row instead of the 50m sprints and 50 12kg kettlebell swings instead of the burpees . 2m27s

Resting now until next Monday cause I have a millon farewell events. Hoping that this gives the knee a chance to get better cause its so annoying having to always sub things. 2 more sessions until I am overseas for 2 months. Hoping that I can still train a bit while I am away and don't ruin all the hard work i've done over the past 6 weeks.

[Susie_S]

I miss training!!!!!!!!!!

Gonna do some burpees when I get to london me thinks

[Susie_S]

First session back.

3RM front squat (25min cap)
40kgs

Happy with this as the last time I attempted a front squat I had awful form and it felt weird.

5 rounds
150m run
7 pull ups (blue band)
7 front squat (25kgs)
7 strict press (20kgs)

38.25

This killed. So so so unfit. Could barely run. Although happy I can still do pullups even though I've put on 6kgs. Still feel a bit strong just fat and unfit!

So good to be back!

[Susie_S]

SPEED

5mins
2, 25m sprints a minute for 5mins (10 Sprints)
This bloody hurt. Running doesn't feel natural to me but made sure I pushed hard.

METABOLIC CONDITIONING

20-15-10
Overhead Squat @ 40/30kg (Rob made me a 10kg broom bar)
Power Snatch @ 40/30kg (bar)
12.32

This also hurt a lot. Legs are still smashed after yesterdays front squats.

CORE

4 rounds;
10 Floor wipers (bar)
10 Toes to Bar (Knees bendy things)
10 Free standing Handstand attempts

3+20

Have a MASSIVE handstand phobia so tried to practise. Rubbish at these but hoping that the more I try I will eventually hit the wall!

What a session. I am in agony at the moment. Legs are completely smashed as is most of my body. Feels good to be back though and have really missed training.

[Susie_S]

[A]
"Test 3"
Tabata Squat - 10
Max reps of Muscle-ups in 4 minutes - 11 (35 push ups + 12 pull ups blue band)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Score = 21

[B]
one round of max burpees pull ups in 8 minutes (on the rings)
800m run followed by max burpee pull ups
8 minutes is from the start of the run

score = 6

The run took me 7 mins 10 seconds. Absolutely dismal!! So so so so so so unfit after my 2 month bender.
Must work on running!!!!!

[Susie_S]

POWER

3-3-3, power clean - 35kgs

STRENGTH

3-3, front Squat - 30kgs

3-2-1, deadlift - 80kgs

CONDITIOINING

5mins max
Double unders - 87

New lifting shoes arrived today so perfect time to try them out. Never done a power clean before so was happy with what I lifted. Still feel really unco doing front squats. 3rm last week was 40kgs and only managed 30kgs tonight. Guessing i'm fatigued? 1rm deadlift before I went overseas was 80kgs so happy I managed to get this again.

Broke the skipping rope tonight. Got the marks on my arms as proof!