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

[PeteB]

Monday 16th May 2011
1 rep 60kg - first time to clean 60kg let alone jerk it.
"Grace"
Clean & Jerk - 30 reps x 50kg - 6:16
Feeling good about my move to full time Crossfit and looking forward to fitting in as a team member at Crossfit Norwest.
Key reason for me to change from my last gym, Fitness First Carlingford, is to get more regular Crossfit workouts happening in my life. I have been going once a week to Crossfit Athletic up Brookvale way, most Saturdays but not every one so it has been irregular at times. I want to compete.
I first saw a mass workout when I went to Randwick Race Course April 2010 to watch the Regionals. I didn't get to stay as long as I would have liked but that was the day I knew two things - I had to get me some of this Crossfit work out stuff and I wanted to compete. So that marked a point of change and this is another one just over twelve months down the track - when I get to say my regular gym is Crossfit Norwest.

[PeteB]

Performance Goals:

Dead Lift 140kg x 1RM - August 2011

Double unders - just be able to do them - July 2011
Double unders - 50 unbroken by August 2011

Pull ups - do 10 unbroken by September 30, 2011

Overhead squat - 15 body weight - November 30, 2011

Pistol squats - 5 proper ones - July 31, 2011

[PeteB]

One thing that slipped past me during last weeks WODs - when we did 3,3,3,3,3 Back Squats - I ended with 3 x 100kg which was up to that point my 1RM.
Will see what new 1RM is soon.
I competed on Sunday at Crossfit Brookvale birthday Games Day. First comp and posted 29th place out of 31 ;>}

There was contention about the workouts but I want to thank Matt for geeing my along to get in the ring for the second WOD - ta for that. And also thanks Maddy for your very vocal support too.

[PeteB]

Friday WOD
Run: 800 metres
Deadlift: 80kg (Rx 100kg)
Run: 800 metres
Thrusters: 40kg (Rx 50kg)
Run: 800 metres
Final Time: 24 minutes 11 seconds

I note here that the first 800 metres was good for me and even the last run although I went through with a lot of very slow jogging I made it all the way through.

Saturday WOD
10 rounds for time
500 metre Row/Run - alternated so five rounds of each
15 burpees each round
Final Time: 58 minutes 48 seconds

That's two days in a row with running and although it was tough and grinding I ran all the way through - getting better.

[PeteB]

New Goals are required.
Some of the goals I set earlier on have been exceeded and others have date expired.

These are results I want to have registered here by end of September 2011
Tabata Row:

Crossfit Total:

Deadlift 1RM:
Back Squat 1RM:
Strict Press 1RM:
I have taken these three movement 1RM from the CF Total exercise.

Double Unders - 10 unbroken - Sept30
Pull Ups - 5 unbroken - Sept30
Deadlift 1RM (currently 140kg) - 155kg - Oct31
Overhead Squat 1RM - 65kg - Oct31
Body weight O/Head Squat 1RM - Dec15
Body weight O/Head Squat - 15 reps - Birthday 2012

[Rob]

Nice Pete!

[PeteB]

WOD 12th September 2011
The Seven
7 Rounds for Time
7 x HSPU
7 x Thrusters (40 kg)
7 x Knees to Elbows
7 x Deadlifts (110 kg)
7 x Burpees
7 x KBS (24 kg)
7 x Pull Ups (Orange Band)

Total time: 4 completed rounds in 42:00
Not a good workout for me. A bit spinny in the head; not sure if that was due to heavy deadlifts and not quite fully recovered from flu??? The other side to that was thinking the load was 80 kg and lifting it accordingly - then being told it was 110. How much can we negotiate a limit? The question stands.

[PeteB]

Workout 14th September 2011
Three Rounds for Time
10 Squat Snatch (50/35) modified: I did 29.5kg
20 Pistols - modified: assisted by holding the rings
10 keg facing Burpess (I think I have made friends with Burpees, don't know how but hey)
20 Double Unders (with my new rope) and I was linking a few together nicely as well
10 Muscle Up to Ring Dips - modified: I used the highest box, had my hands less than a metre away from the box to get good pike angle and did handstand pushup variations that way.

Time: 29:58 - yeah please note finished before the half hour, woo woo.

Supplementary work.
Four rounds
Farmers Carry with Dumbbell Thrusters (15kg each hand)
100 metres Farmers Carry doing a dumb bell thruster each ten metres
This is preparation for a Masters WOD

[PeteB]

Part A: Work to a heavy Push Press
60kg

Part B: 3 Rounds for time (clock set for 25 minutes)
9-6-3
Thrusters - 50kg
Muscle Ups*

Scaling on Muscle Ups
My choice 4xPull Ups & 4xPush Ups (clapping)
That means timing was 9;36;36-6;24;24-3;12;12
DNF (approximately 27 minutes)

[PeteB]

25 minutes set on the clock
5 Rounds within that time limit

Each rounds
3 Dead Lifts; heavy without being max lift
As many reps as possible HSPU

HSPU scaled: Pike push up from high box.

Final weight - 125kg
Final count on HSPU (scaled) - 71