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

[Lawrence.McDonell]

Thursday 9th July 2009
Warm Up
100 singles & 50 Double Unders
General ROM
3 slow rounds Cindy

"Cindy"
5 Pullups
10 Pushups
15 Squats
AMRAP in 20mins
21 Rounds + 5 Pullups
Was still quite stiff from strength testing on Tuesday. Pushups were limiting factor but i was happy to get a PR by 5 rounds. Unfortunately for me i had decided to CF this morning because refereeing training in the afternoon was supposed to be skills. However, due to rain we were back in the gym so the evening session looked like this.

Referees Training
Row 2min- 614m
Rest 2min
Run from underground carpark to top of spiral at ANZ Stadium.
5x1min Rows with 1 min recoveries. Distances were 320,320, 319,319, 313.

20mins rotating every 30 sec between
grinder
core exercises (modified L-sit and planche holds, planks etc)
dumbells (5-10kg rotating between thrusters, cleans, shadow boxing, bicep curls , overhead press etc)
rest

20mins
Boxing ( Half the time holding pads half the time punching)

Overall rowing and boxing were pretty tough but middle 20mins was a bit soft.

[Lawrence.McDonell]

Friday 10th July 2009
REST DAY
Very sore in hammies/adductors... who would have thought doing 300 squats would have left me sore?

[Lawrence.McDonell]

Saturday 11th July 2009
Warm Up
400m run
General ROM
HPC Drills with PVC
3 rounds of hang power cleans(20kg,40kg,60kg), Ring dips (3-4 reps), Situps (10 reps)

WOD
AMRAP in 20 mins of:
15 Hang Power Cleans 60kg
12 ring dips
21 situps

4 Rounds +15 Cleans + 6 dips
Cleans were hard work. Grip failed on catching when dropping from rack position.

Finisher: Total of 30 sec L-sit .Took five attempts to total 30sec.

Rock Climbing at Blacktown. Good times... grip was hammered but always like to do stuff out of the ordinary.

[Lawrence.McDonell]

Sunday 12th July 2009
Referee A Grade 80mins
Weight 76.4kg 13.0% Bodyfat. (Tanita scales) BF down a bit which is good.

[Lawrence.McDonell]

Monday 13th July 2009

Option 2
35 m walking lunge
21 pullups
21 knees to elbows
35 m walking lunge
18 pull ups
18 knees to elbows
35 m walking lunge
15 Pull ups
15 knees to elbows
35m walking lunge
12 pull ups
12 knees to elbows
35m walking lunge
9 pull up
9 knees to elbows
35m walking lunge
6 pull ups
6 knees to elbows

Time: 40:49
All pullups and knees to elbows done on rope. Thing i love about crossfit is it shows up all your weaknesses. I would have loved to do the rope climbs but need more practice locking feet in. Who knew that finger strength was going to be the limiting factor in this workout. On the up side a few months ago the prospect of 80 strict pullups on rope would have been a recipe for a lot of pain but managed to pull through fairly well. On the down side the knees to elbows seemed to mess up my shoulder a bit making it feel really weak when lifting arms overhead.

[Lawrence.McDonell]

Tuesday 14th July 2009

Nasty Girls

7 muscle ups (scaled to jumping muscleups)
50 squats
10 Hang Power Cleans (60kg)

Time: 11min 35sec

Was disappointed to not at least get a few strict muscle-ups out today but couldn't get them out in the warmup. Don't think i was getting head through quick enough and shoulders were killing me. Decided to scale with jumping mucle ups as these allowed for practise of the transition. On another note when i had finished pain in shoulders was excruciating. Actually not so much pain but lifting the drink bottle to my mouth made my arm go weak and driving home it was really difficult ot turn steering wheel. I sooked around for about an hour, hit the fish oil and a couple of ibuprofens and it was like magic. With a bit more thinking on the matter i think the ring dips the other day as well as the really, really deep dips out of the muscle ups today have something to do withit. So in summary i think i need to be mindful of pressing anything with an exagerrated range of motion such as ring dips.....

PM Session Referees Training
Arrived early at training to do extra run. 1 lap 2.8km untimed 2nd lap 2.8km 11min 8sec. A solid time. 1 sec slower then a previous run but slightly longer course made available by new pathway so i will count this as a new PR.

Main Session
Gentle agility drills, fwds,sideways,backwards running.
Sprints including 10m, 20m, 30m and 40m efforts. Some with off the mark accelaration others with slow build ups, some as shuttles (up and backs)
Agility drills with mini hurdles focus on explove bounding and up on toes.
Agility drills combining fwds and backwards running, swerving in and out poles.

[Lawrence.McDonell]

Wednesday 15th July 2009
Warm up
100 singles and 50 double unders
General ROM
OHS with PVC, Thrusters 40kg, Pullups chest to bar.

WOD
5km Run
Time 22min 17sec

Really wanted to go under 22min but just didn't have the legs. Hit the first hill and just had nothing and then couldn't muster the energy to pick up stride rate on the flats. Was a bit frustrating because breathing and heart rate were fairly relaxed. On a positive note it is good to post a time for this run and have something to chase next time it comes up.

[Lawrence.McDonell]

Thursday 16th July 2009
Rest.... A well needed one at that including a massive sleep in. Could not even drag myself out of bed.

[Lawrence.McDonell]

Friday 17th July 2009
No official workout today but a massive day of sanding and painting at the McDonell house...made much easier by an ability to to a full ATG squat comfortably as well as bend and reach more comfortably than i have been able to for a long while.

[Lawrence.McDonell]

Saturday 18th July 2009
Another day with no session but a lot of painting. Zone diet going well scales read 76.4kg and 12.5% bodyfat which represents a 1% drop in 2weeks. As previously mentioned i have never broke 12% so this is good progress. Have decided to put up some goals and was looking for an objective way of doing it so have gone through the Crossfit Seattle Athletic standards and ticked off the things i can do and looked across at what comes next in each progression. For some of these goals i reckon i can probably already do them but have decided to leave them up until i actually set out and do them. They are broad in scope and in no particular order so here goes:
Currently/ New Goal
1. 50 free squats/ 100 free squats
2. 1.5 bodyweight squat (112.5kg)/ 1.75 bodyweight squat (131.25kg)
3. 30 push ups/ 40 push ups on rings
4. bodyweight bench press (75kg)/ 1.25 bodyweight bench press (94kg)
5. rope climb 1 trip/ rope climb 3 trips touch and go/1 trip no feet
6. 30 sit-ups/ 30 v-ups
7. N/A / 25 kettlebell swings >>>>30 kettlebell snatches each arm 24kg
8. <1:19 400m run/ <1:04 400m run (know i can do this but haven't clocked one up in a while so is there to keep me honest)>>>> <1:00min
9. 1.75 bodyweight deadlift (131.25kg)/ 2 bodyweight deadlift (150kg)
10. 0.75 bodyweight press (56kg)/ 1 bodyweight press (75kg)
11. 30sec handstand hold/ 1min free handstand
12. 3 handstand pushups/ 10 handstand pushups
13. 0.75 bodyweight clean (56kg)/ 1 bodyweight clean (75kg)
14.10 knees to chest sitting/ 15 hanging knees to elbows>>> 20hanging straight leg raise
15. 25 wall ball/ 45 thrusters at 0.5 bodyweight (37.5kg)
16. <2:50 800m run/ <2:20 800m run
17. <1:45 500m row/ <1:32min 500m row
18. 18inch vertical jump/ 25inch vertical jump
19. 20 dips/ 30 dips on rings
20. N/A/ dip with .3 bodyweight (25kg)
21. >10 pullups/ >20pullps
22. N/A/ pullup with 0.3 bodyweight (25kg)>>>Pullup with 0.5 bodyweight(37.5kg)
23. 1 muscle up 10 muscle ups
24. N/A / 10 sec L-sit
25. 2000m row <7:30/ 6k row<21:45
26. snatch 0.5 bodyweight (37.5kg)/ snatch bodyweight (75kg)
27. Helen <11:30min/ Chelsea 30mins
28. 5km Norwest Run 22:17/ 5km Norwest Run <20:30
So there they are .... lots of them and mainly inidivdual skills rather than combined workouts/ Some of them are just a matter of testing them ... others will develop as i get better at Crossfit workouts but there a few like the L-sit, the rope climbs and the muscle ups that will definitely require some special attention. Most of these goals have further steps to aim for and as mentioned they are mostly borrowed from the crossfit seattle athletic standards. Appreciate any questions commments, critcisms to help refine them.