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

[PeteB]

Sunday - Battle of the Beaches comp at Crossfit Athletic
1st WOD
20 Burpees
20 Thrustsers - 40kg
20 Push up, hand release
20 OH Squats - started with 40kg, first 10 unbroken a couple more then chose to scale it down to 30kg so I could finish the wow.
Then 800 mtr run - didn't go so well with that and reckon because of the squatting before the run, anyway the legs were gone. I just got back in time for time to be called on the WOD. Missed doing the reverse cycle of above.

2nd/3rd WOD
2min max Pullups = managed 14; that was broken up so will still have to go for my PU/PB another time (10 unbroken).
30 sec rest
2min max ground to overhead - got 60kg overhead. I wanted to make sure I didn't go in to hard to early so started with 40kg and paid a lot of attention to technique. The bonus for me here was this 60kg was as easy a lift as I ever had. The down side is I might have lifted more if I had started with more weight but these are the things we learn I reckon; be careful but give yourself a chance by trusting your own capacity.

4th WOD
I scaled the Dead lifts to 80kg thinking that would be a good thing. Lifts ok - then went to Toes to Bar and had nothing left.

[PeteB]

Wednesday 12th October catching up for yesterday as well.

Yesterday - Tuesday
15 Burpee Pull ups
15 Ground to overhead - 50kg
800 metre run with 15kg
Time: 13min 39sec

Today - Wednesday
15 Ground to overhead - 55kg
15 Burpee Pull ups
800 metre run with 15kg
Time: 18min 19sec
Finisher today 50 KBS 24 kg then Air Squats as many as possible with time left of 5minutes.
Scoring only Squat count = 64

I wanted to lift the larger weight and so it might have been interesting to lift the same weight to see what happened to the time? That said I added 5% to the load and the time blew out by 34%. Interesting.

[PeteB]

Friday 14th October 2011
3 rounds for time
Allocated 30 minutes
800 metres carrying a 24kg KB
30 KBS
20 Pullups
10 Pistols each leg

With remaining time supposed to do get 1RM Dead lift.

I finished 2 rounds without much time left.

[PeteB]

Performance Goals

OHS - Body Weight x 1 rep
by end of December 2011 - Now 40kg
Dead Lift 155kg x 1 rep
by end of December 2011 - Now 140kg
Pull-ups Unbroken x 30 reps
by end of November 2011 - Now 10 reps
Double Unders x 40 reps unbroken
by end of November 2011 - Now 38
OHS - Body Weight x 10 reps
by end of February 2012 - Now NoReps un-assisted
Strict Press 50kg x 1 rep
by end of February 2012 - Now 42.5kg
Bench Press 85kg x 1 rep
by end of November 2011 - Now 65kg
Clean & Jerk 75kg x 1 rep
by end of January 2012 - Now 60kg
Pistol Squat x 10 reps
by end of February 2012 - Now NoReps un-assisted

[PeteB]

Well it goes that the performance goals have been turned to shit.
That said I am happy to say I did well in the Open competition.
I am particularly happy with my Power Snatch, Toes to Bar and Wall Ball efforts in the workouts.

Today was a new personal best with my Back Squat - 110kg
Not a huge improvement but an improvement and it has taken a while to get it.

I have taken a personal challenge to improve my push ups.
I maxed at 26 on Sunday and I have an alarm on for each hour of my time in the office I will do a set of 13. That will give me eight sets through the day.