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

[Lawrence.McDonell]

Sunday 17th January 2010
Penrith Squad Training. Bridge to Bridge River Run around Nepean River. Did this run last month where i broke my best time by 1min. Took another 11sec off today running 27mins 21secs. Average Heart Rate was 181 which represents 94% of MHR.

Ring Dip Challenge Day 33: 33 dips as 3x11.

[Lawrence.McDonell]

Monday 18th January 2009
Warmup
400m with the usuals
General ROM
Back Squat Bar, 68kg.

Back Squat 5-5-3-2: 90-100-110-115kg

2 Rounds for time of:
21 Thrusters (45kg)
15 Pullups
9 Burpees
Time: 8mins 7sec.
Extra 5kg took its toll on thrusters. Blasted through the first round in about 2mins 11sec but could not bring myself to rack the bar for second round. Then had to pump thrusters out in 7's. Pullups are a bit crap at the moment but this was a nice little lung burner at the end of Squats.
Ring Dip Challenge Day 34: 34 Dips as 15-15-4

[Tom]

That's some strong squats Lawrence, good work mate.

[Lawrence.McDonell]

Tuesday 19th January 2010
Ring Dip Challenge Day Day 35: 35 Dips. Managed 20 dips in first set and 15 in second. New PR of 20 dips.

Wednesday 20th January 2010
Junior Rep Training. 3 Stations 25mins each. 1st Station: Physical conditioning including boxing, tuck jumps, pushups, broad jumps and sprints. Very tough. 2nd Station concentration and ballwork drills. 3rd Station Game simulation and refereeing specific drills.

Ring Dip Challenge Day Day 36: 36 Dips.

[Lawrence.McDonell]

Thursday 21st January 2010
Premier Squad Training. Very Hot. General Warm Up. 10x40m Sprints <7sec with 13 sec recoveries. 1min break then 5 more. Pushups to metronome for 1 min. MAS Grid, on a rectangle 75mx40m cover each side in 15sec for 8mins continuous. This was difficult in the heat and i hit the wall big time after 5 laps. 1min Prone Hold. 10 Gassers which are run 60m out and back in <23sec with 1:1 Recovery. All this was done in about 30mins after which we did skills for 45mins. This was a tough session mentally more than anything else as the sun was fiercely hot. good one to get under the belt though.

Ring Dip Challenge Day 37: 37 dips. Samller sets today all in 10's or less.

[Lawrence.McDonell]

Friday 22nd January 2010
Refereed Trial for Jr Reps.
Touch Judge 20mins-Referee 20mins- Off 20mins- Touch Judge 20 mins. Very hot (40+ Degrees). Felt really strong refereeing, speed and endurance both good even though it was only a short period. Avg Heart Rate for Refereeing was 165bpm (85% of MHR). Max 184bpm (95 % MHR). Last Touch Line dragged on a bit as legs were a bit fatigued from night before.

Ring Dip Challenge Day 38: 38 Dips

Saturday 23rd January 2010
Bike Session. 3x 7.5km TT with 5mins Recovery between each. 1st Effort: 14mins 40 sec Avg Speed 30.8km/h. Second Effort: 14mins 8 sec Avg Speed 31.8km/h. Third Effort: 13mins 7 sec Avg Speed 34.4km/h. Would have cracked 35km/h for final effort but for some tight turns on the course we set out. Averages similar to 5km trials last week. Hopefully can aim for similar times next week on 10km TT.

Ring Dip Challenge Day 39: 39 Dips

Sunday 24th January 2010
REST
Ring Dip Challenge Day 40: 40 Dips. Total dips so far for challenge: 820. Seems like a lot of dips covered in the early days and i have already broken previous max dips.... Only some 4230 dips to go in the next sixty days... not even close to half way.

[Lawrence.McDonell]

Monday 25th January 2010
Warm Up
400m with the usuals.
General ROM
Ring dips, SDLHP, Hang Power Snatches

WOD
Run 400m
3 rounds of:
15 ring dips
12 hang power snatch 40kg
9 sumo deadlift high pulls
Run 400m
Time: 13mins 23 sec
400m runs are more like 500-600 with a bit of a hill. Took almost 2mins on the first one so that means about 9mins for the 3 rounds which is not too bad. Avg HR 162bpm (84% of MHR) Max HR 191bpm which is basically max. Had to sslow in later rounds as my grip strength just ain't what it used to be.

[Lawrence.McDonell]

Tuesday 26th January 2010
Ring Dip Challenge: 42 Dips

Wednesday 27th January 2010
AM- Death by Pullup 10 rounds. Had to stop as ran otu of time... that and i can't really kip well on the bar at home so grip blows out much quicker.
Ring Dip Challenge: 43 dips

PM- Junior Reps Training. Testing: Flying 30m Sprint 3 efforts: 3.3sec, 3.5sec, 3.4 sec. All on the quicker side so fairly happy. Beep test (the regular one not the Yo-Yo) CD was scratched at level 12.2 so stopped but felt as though i only would have just hung on to 13 or so which is equal to best.

Thursday 28th January 2010
Premier Squad Training. ANZ Stadium.
Boxing for 20mins including. Finsher with this was a killer. Basically 2 groups boxing with partners. One group ran 50m shuttle (hard) while 2nd group boxed then 2nd group went when 1st group returned. 5 efforts at <22sec as a boxer then switch straight over and do another 5 holding pads but still doing the running.
Rowers: 4x1min efforts with 1min recoveries. Damper setting at 10. Minimum 300m. I easily made 320+ for all but the last one which was about 317m. HR in the 170's for rowing which is appraoching 90% of Max HR.
Circuit: 4 stations... Prone holds, Light Barbell Squats, Walking lunges with Dumbells, Step ups on Box. 1min at each station for total of 2 laps.
Grinder: 1min on:1min off for 2 efforts. Dumbell press 1min on:1min of for 2 efforts.
Overall a killer of a session. Humidity made it very tough as well as a little fatigue from earlier sessions this week.

[Lawrence.McDonell]

Friday 29th January 2010
REST
Ring Dip Challenge: 45 Dips as 3x15.

Saturday 20th January
Refereed SG Ball Manly vs Wests Trial Match. TJ for 25mins avg HR 122bpm. Refereed 25mins Avg HR 156bpm (80% of Max HR). Interesting that this weeks game was much quicker and required a lot more talking compared to last week but HR was a fair bit lower. Think the fact that the temperature was much lower made for an easier time physically.
Ring Dip Challenge: 46 Dips. Had another attempt at Max Dips today managed 25 dips which is another PR. I wonder if this will improve significantly from this point as the challenge progresses. Will have to have a go at some of the ring dip WOD's when this is done because it was always a chink in the armour.

[Lawrence.McDonell]

Sunday 31st January 2010
Was Supposed to go for a ride this morning but slept in... Was quite tired anyway just did some flexibility and 47 Ring Dips. Have decided to end the ring dip challenge for a number of reasons. The goal was to work on a weakness and i think moving from 14 to 25 ring dips satisfies this for me. Any gains beyond 25 dips i think is entering the realms of specialisation which i am not overly interested in. Also i have encountered considerable hypertrophy in the pectoral region due to the fact that a lot of the repitition schemes i have been using have been in that 8-12 range ( through necessity rather than on purpose) and while this has probably finished as i am now able to comfortably complete sets in 15's or 20's i don't want/need the extra upper body weight slowing me down with all the running i am doing. Lastly we have been sent out the protocol for a strength challenge at the end of the month which in actual fact is more strength endurance stuff but i am changing up a few things so that i can go well in this. Format will be:
Wide Grip Strict Chins- Max Reps (slow tempo)
Farmers Walk 75kg on diamond bar. Shuttle back and forth between 10m cones as many reps as possible.
40kg Press- As Many reps as possible (slow tempo)
2min Row- 1 point per metre
Bodyweight (80kg) Bench Press- Max reps (slow tempo)
Iron Cross(not on rings), 2x 7.5kg dumbells horizontally at shoulder height. 1 point per second.

Main changes will be to Grease the Groove on Pullups and Add in Bench Press to lifts for now...