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

[Tom]

Bugger me Lawrence! You're a fit bloke there's no doubt but training 6-7 days a week surely will start to wear down on you no? Especially as you'll probably be a little bit sleep deprived in the coming months? You may well be able to do it, only way to find out is to try I guess, just trying to play devil's advocate.

[Lawrence.McDonell]

Re: Lawrence's Training Log
by Tom » Mon Nov 16, 2009 7:27 am
Bugger me Lawrence! You're a fit bloke there's no doubt but training 6-7 days a week surely will start to wear down on you no? Especially as you'll probably be a little bit sleep deprived in the coming months? You may well be able to do it, only way to find out is to try I guess, just trying to play devil's advocate.

yeh i am a little concerned too. I am thinking i may be able to put strength work from monday on the AM of another training day. Although this is the same overall volume, it does give me another day off which is nice. I am hoping that because each session is slightly different in terms of stimuli that it will be OK... I have trained pretty much like this before but as mentioned it is difficult to eat enough and maintain the strength that keeps my performance where i like it to be.

Monday 16th November 2009
Warm up
400m with the usuals
General ROM
Thrusters, pullups, squat cleans

WOD
For time:
21 Thrusters
Run 400 meters
18 squat cleans
Run 400 meters
15 Thrusters
Run 400 meters
12 Squat cleans
Run 400 meters
9 Thrusters
Run 400 meters
6 squat cleans
Run 400 meters
3 Thrusters
Run 400 meters
Time: 19mins 18sec

Hot day made this a very tough WOD. Happy with effort as i hardly put bar down although the running was hard in the heat with quads full of thrusters.

Tuesday 16th November 2009
No session. Quads very sore. Play with some ring dips and strict pullups..

[Lawrence.McDonell]

Wednesday 18th November 2009
Jr Reps Session
Warm Up
15mins running

Session
5x 400m with 1-2min recoveries.Pace was about 1min 33sec for each effort but 400's were done as up and backs on a footy field. During recoveries also had to complete a shuttle of 10m and back, 20m and back, 10m and back.
4min break
5x400m as above

Relay 4x40m sprints as relay with fair recoveries between efforts.

[Lawrence.McDonell]

Thursday 19th November 2009
REST/Sleep

Friday 20th November 2009
Max Pullup 1-1-1-1-1-1-1
43.5kg/ 58% bodyweight

Saturday 21st November 2009
Giant Staircase Katoomba.
Starting at Leura Cascades walk/jog approx 5.1 km descending over 370m in elevation. Arrive at the bottom of giant staircase at three sisters. Approx 900 stairs rising 270m straight up. Timed from bottom to top.
Time: 8mins 30sec.
This is an improvement of over 45sec on last year.

Sunday 22nd November 2009
Fitness Testing continued.
Beep Test: 12.6
Agility Run: 15.9 sec
A bit disappointed with both as i know i can get at least 13.2 for beep and i slipped on all three attempts at the agility. besides this i felt terrible this morning mentally and physically. Less than 4hrs sleep after the katoomba session plus the heat and a perhaps too heavy breakfast meant that i felt in no mood for these efforts today. In saying that scoring a 12.6 when i felt so fatigued at the very first fitness test of the season is pretty much the highest intial score i have gotten. Last year started off scoring a 12.0 and ended up at 13.2 by February. Really want to crack 14 this year and i know i will get there... just was not going to happen today.

[Tom]

"There are many times I wish I was playing 18 holes of golf instead of training on my bike in cold, miserable weather. But in the final analysis, I'd rather win the Tour de France than play 18 holes of golf, that's why I do it." - Greg Lemond

Thought the Quote-Master may appreciate this.

[Lawrence.McDonell]

by Tom » Tue Nov 24, 2009 5:23 am

"There are many times I wish I was playing 18 holes of golf instead of training on my bike in cold, miserable weather. But in the final analysis, I'd rather win the Tour de France than play 18 holes of golf, that's why I do it." - Greg Lemond

Thought the Quote-Master may appreciate this.

Thanks Tommy... that is a nice one.

Monday 23th November 2009
Rest/Sleep in the afternoon.

Tuesday 24th November 2009
Rest

Wednesday 25th November 2009
Refs Training
30mins continuous running. Did it in Vibrams. Caused a bit of a stir but got away with it so will try and use them for as many field sessions as possible.
30mins. Forward pass/ Ball work drills. Intermittent sprinting and burst of speed over 30m
30mins. 400m up and backs on field @ about 5km pace. Anser Rules questions at the end of each effort. 15 push up penalty for incorrect answer. No penalties today. Finished with 3x20m, 2x30m, and 1x50m all out sprints in groups of 5. I love the flat stick sprinting in the vibrams...
First time i had felt fresh at training in a while. Am keen to get back into it now . I have a sprint triathlon on tonight (Thursday) which will be fun once I get throught the swim(read:i swim like a wounded animal). On the upside it is nice to chase people on the bike and run. Will try for some strength work and perhaps a fran attempt if i can get to the box friday. Saturday will be a session on the steep hills of Nepean River at Penrith and Sunday is a Beach session at Collaroy. I think we are runnign to Narabeen. Will try and throw some bodyweight strength into those days... just pullups dips, pushups etc to keep the upper body working.

[Lawrence.McDonell]

Thursday 25th Novmeber 2009
Refs Training
Mini Triathlon @ Penrith Lakes
500m swim
15km cylce
5km run
Time: 1hr 9mins 5 secs
As mentioned above i am not a great swimmer. Swam close to shore so that i could stand up if i felt like i was going to drown. Downside of this is that anyone who used shoreline to walk in the water must stay at the transition until last person is out of the water. Smashed myself on the bike leg and put fair bit of distance into the other 5-10 blokes who were crap swimmers. Caught at least 7-8 more. Caught 4-5 more on the run and finished in 1hr 9mins 5 secs. Winning time for referees was 59mins. I probably lost most of that in the swim. I know that i completed the cycle leg in about 27mins and change and the run in about 22 and a half. That adds to about 50mins. Meaning the 500m swim took about 19mins. Front runners would have done it in 10mins easy. Running after smashing myself on the bike was really hard. Could not even relax into a slower pace. Calves felt very crampy and quads were smashed by the end. Probably could have done a better job of hydration as it was very hot and my sweat kind of dried up towards the end. All in good fun though. Not sure where i finished in the overall places... will post when i get results back.

[Lawrence.McDonell]

Friday 26th November 2009
Warm Up
100 unders/ 50 DU
General ROM
2mins of accumlated L-sit on rings. Took 14 attempts. First attempt 22 sec which i think is a PB.

WOD Nate
ASRAP in 20mins of :
2 Muscle- ups
4 HSPU
8 KB Swings 30kg
Score: 10 Rnds + 1 Muscle Up

Had planned on a go at Fran but legs were fried from triathlon last night and Nate seemed a perfect Upper body workout. Last time i did Nate only got like 6 rounds as i had worked shoulders beforehand and was not able to do many HSPU. Today felt good. Muscle ups were strong initially and i was able to go first 3 rounds with consecutive MU's... not letting go of rings. KB swings sapped a lot of engergy and HSPU started to fail when i tried to rush last round. Still happy with score and good to know my strength is still pretty good after longish break.

[Lawrence.McDonell]

Saturday 28th November 2009
Rest
Was supposed to train with Penrith Squad but was trashed after triathlon and Nate and am living by the principle at the moment that if in doubt miss the session.

Sunday 29th November 2009
Junior Reps Session @ Collaroy Beach
Warm Up Run about 2-3km

Main Sets
Swim-Run-Swim
Run-Swim-Run
Swim-Run Swim

Swims were 100m in Ocean Pool and runs were about 800m-1km up hill to headland back down hill and around set course. Did runs barefoot after second set because it was a pain taking them on and off for swim and because running barefoot is fun.

[Lawrence.McDonell]

Monday 30th November 2009
Gymnastics Strength Session
1x3 Pullups with 25kg
90secs accumaleted handstand against wall. Focus on active shoulders and hollow body.
3x5 Pseudo planche pushups
60secs accumalated frogstand
60secs accumalate tuck planche holds with feet supported
3x5 L-sit compressions
Back Bridge practise
30 sec support on rings. Focus on rings turned out and hollow body.

Want to up the ante a bit on the gymnastics stuff. Get a bit of muscle control happening in these positions. Focus on handstands, tuck planche, Lsit and front lever progressions.