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

[Lawrence.McDonell]

Monday 1st February 2010
Squat 3-3-3: 90-100-100
Bench Press 5-5-5 70-75-80
6x5 strict pullups through out the day.
Obviously ring dips help Bench a lot because 5 reps at 80kg was fairly easy and i haven't bench for a long time.

Tuesday 2nd February 2010
Penrith Training: 3x15min Efforts on Butterfly run which is fwds 20m backwards run 10m fwds 20m etc for the 100m up the middle of the football field. When you cross the tryline you run a full lap of the field then go back up the middle with the same pattern. Aim was to go further on each of the three efforts. 1st: 7 times up the middle +1 corner. 2nd: 7 times up the middle +one corner + 60m. 3rd: 7 times up the middle+3 corners. Avg heart rates were 166bpm, 169bpm and 174bpm respectively. (86-90% of MHR). Mate had GPS on and we covered 10.45km altogether which i am very happy with as total running time was 45mins and included a lot of backwards running and turning.Very tough session overall.

[Lawrence.McDonell]

Wednesday 3rd February 2010
Junior Reps Training. Second half of testing. 3x Illinois agility run (modified):15.40 sec. Followed by 6x40m sprints <7sec. Recovery is 23sec where you must cover the remaining 60m ready for the next sprint. Pretty short session but enough to keep fatigue up. 6x5 strict pullups through out the day.

Thursday 4th February 2010
Premier Squad Training. MAS Grid 90mx30m. 15 secs to cover the 90m and 30 sec recoveries covering the 30m. Continue for 10 mins. Definitely have to get moving to cover the 90m but longer recoveries makes it acheivable but difficult. 3mins Recovery then: 10x60m sprints <9sec. Recoveries started at 30sec and decreased by 3sec after each sprint. this was very difficult especially as recoveries got shorter but i managed to make each sprint under time. 3mins Recovery then: 8x 60m Returns (Gassers) <23sec. Longer recoveries made these a bit easier than the previosu sprints but still quite hard especially when recoveries were shortened in the middle. Had to do one extra as a penalty which was mentally tough but again all efforts for me were in the 20-22sec area. Followed up with 45mins of skills. I was really, really tired before this session but felt better for sticking with it and getting some good quality under the belt.

[Tom]

What are you doing in the way of diet at the moment big McD?

[Lawrence.McDonell]

Tommy Diet is pretty good by my standards... I am not paleo as i enjoy dairy and see no problems with it myself... Basically the crossfit diet prescription: "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." I am a weighing in at about 78kg nowadays as opposed to about 75kg but my strength and performance are all good and i can now do 25 ring dips now so i am happy to carry the extra weight which i think was soley due to Ring Dip Challenge.

[Tom]

Got yourself some sick Pectoral development now ay mate? Just got to work on the guns a bit and you'll fit in at any globo gym!

How's the O-lifting been going with the new bumpers?

[Lawrence.McDonell]

Not as much O lifting as I should at the moment but I am training or refereeing 5 out of 7 days and finding it hard to keep up strength work. Main focus for February is to win the Strength Training Testing for Referees... It is not maximal strength testing but it is the same protcol that the waratahs used as a preseason competition. It is being talked up amongst the referees group and pressure is on me to win it ... that and i am hyper competitive and I want to win by lots. With that in mind i am greasing the groove pullups (strict), 40kg press and iron crosses (holding 7.5kg out as though crucified not on rings) Just doing sub maximal sets of each 4-5 times a day in order to lift max reps. The day will be won and lost on the rower where its a max 2 min effort with 1 point per metre. I don't have a rower but i am confident that i win it or be close enough that i can pull back the points everywhere else. The Oly lifts will fit in better come march anyway as our training volme drops a bit and the focus become speed and agility. Amongst all that i am trying to through in squats and deads when possible but have to be very wary of recoveries. First Comp game is this weekend and I have the talent scouts out watching so just got to work my tail off at footy and see how that goes for now..... mising the gym and the people and the training but patience is a virtue i guess. train for a lifetime and all that

[Lawrence.McDonell]

Bit of a quiet week leading up to first Round of SG Ball tomorrow looked like this:
Friday 5th February 2010
Rest + 6x5 strict pullups, 3x 20-30 sec of Iron Cross (dumbell 7.5kg)

Saturday 6th February 2010
Refereed 1x 18mins + Touch Lines 2x18mins + 6x5 strict pullups, 3x 20-30 sec of Iron Cross (dumbell 7.5kg) + 2x12 40kg strict press.

Sunday 7th February 2010
Swim: 1km TT. 27mins 28 secs. I am a terrible swimmer but managed to break this up as 100m intervals and just leave the clock running while i rested at each end. Wasn't too difficult aerobically but arms got tired fast. Aim to get this under 25 mins by the end of the month.
+ 5x8 strict pullups, 3x 20-30 sec of Iron Cross (dumbell 7.5kg)

Monday 8th February 2010
No Session due to Penrith Meeting but did squeeze in 5x8 strict pullups, 3x 20-30 sec of Iron Cross (dumbell 7.5kg) + 3x 10 ring dips

Tuesday 9th February 2010
Penrith Training. Grounds closed so Video session +5x8 strict pullups, 3x 20-30 sec of Iron Cross (dumbell 7.5kg)+ 3x 10 strict Press @ 40kg

Wednesday 10th February 2010
Junior Reps Season Launch Meeting + 5x8 strict pullups, 3x 20-30 sec of Iron Cross (dumbell 7.5kg) + 1x 13 strict press

[Lawrence.McDonell]

Thursday 11th February 2010
Premier League Training: Skills/Game Simulation. Followed by 900m, 600m, 300m laps. 1:1 recoveries. No pullups or greasing the groove today as i am stepping up reps tomorrow and taking a rest.

Even though I am not doing dedicated strength sessions at the moment i hope that i am at least maintaining the muscle memory for the movements. By doing the sub maximal sets several times a day seperated by hours in between the hope is that i am training a bigger volume without training to failure. As of Friday i will be doing sets of 10 for pullups and if i can get 5 sets a day for seven days a week then i will be doing 350 pullups for the week where as someone who does 3x8 twice a week has only done 48. I am adopting this method for the dumbell hold as well as i think it is the best way to make gains in this area. I need to get some bench press and strict press work squeezed in but this will be heavier and less frequent.

[Lawrence.McDonell]

Friday 12th February 2010
Rest Day

Saturday 13th February 2010
Refereed SG Ball Cronulla vs Manly. A solid hit out to start with definitely woked hard in periods during this game. 70 mins.

Sunday 14th February 2010
Rest Day

Monday 15th February 2010
40 pullups (strict) over the course of the day plus practise for dumbell holds.

Tuesday 16th February 2010
Training Cancelled as grounds shut. Found out I am flyign down to Melbourne this weekend to referee Melbourne vs Central Coast SG Ball. Usually a down and back in one day sort of thing....

[Lawrence.McDonell]

o i have been slack posting and when i get slack posting it is usually because i have been slack with training. Was sick last week and a few games on hot days have knocked me around. With this in mind i decided to make my comeback this morning and put in for a month just to see how i handle the training volume.
Monday 8th March 2010
Warm Up
400m with the usuals
General ROM

WOD
Death by everything. Increase on the minute pullups +1, pushups +2, situps +3, squats + 4.
Pullups 15 + 6 Total 126
Pushups 22+15.. (i think) Total 147
Sit Ups 21+16 Total 100
Squats 40+36 (i think) Total 256

Total Reps: 629

First sesssion back and while i was glad it was a bodyweight session the fact that it was to failure was a bit scary. I am really happy not to have dropped too much on pull ups though i had done a bit of dead hang work in February. Grip failed first. Push ups sucked just because i was trying to be strict with range of motion and pushups after pullups are not fun. Situps were really bad mainly because they take so long to do. Squats i was happy with and while air squats are a strength because it correlates with my other training i am gonna pay for them big time tomorrow. Right now i have shaky legs and i know i am going to be sore but am glad to be back for now and training hard.