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

[Tom]

Make sure you drink your milk tonight, Lawrence!

[Lawrence.McDonell]

Tuesday 9th March 2010
AM
Warm Up
600m with the usuals
Deadlifts Bar, 60kg, 100kg

WOD
2 reps @90% every 90 seconds for 10 sets. Used 130kg which assumes a max of 145kg. My max is 155kg but that was last year and it is apparent i have lost a bit of strength.
Rest 10 mins

Double Unders 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5. Unbroken sets. Errors mean you start that set again. 20min time limit.
Time 14mins 5 secs
Four penalties.

I was really sore before starting todays workout. Then i got really really sore afterwards. Stupidly sore... holding on to the railings and going down stairs sideways type of sore... Double unders workout was interesting. More a test of accuracy than anything else which was a nice change. You didn't want to jump into the next set and stuff it up so it took a bit of concentration.

[Lawrence.McDonell]

Tuesday 9th March 2010
PM
Premier Squad Training
Bike riding Parramatta Park
3 laps
5mins break
2 laps
4min Break
2 laps
4min break
1 lap

My quads and hammies did not like the hill. Still managed a fairly solid performance but a little below my best. rest on Wednesday. Total Rest.

[Lawrence.McDonell]

Wednesday 10th March 2010
Total Rest and still oh so sore.

Thursday 11th March 2010
Warm Up
200 unders skipping

WOD
3x7 Strict Press 40, 50, 55(f) got 4 reps
3x5 Push Jerk 60, 65, 70
3x3 Split Jerk 75(failed 3rd Rep), 75 ( Got it out justpretty much locked out and dropped it... very ugly) 65 (f)

Finisher
5 pushups, 10 squats, 15 lateral jumps, 20 burpees- 1min 12. Burpees, squats and laterals all a bit slow because my legs were still killing me. Need to work on receiving the bar back into rack postion. Feel like i can put a lot more overhead but would just have to dump it once it gets up there because its awkward coming down.

[Lawrence.McDonell]

Friday 12th March 2010
Rest Day

Saturday 13th March 2010
Refereed
SG Ball. Melbourne vs Balmain. Close game finished 23-22. Cool weather makes games more bearable.

Sunday 14th March 2010
VIC/TAS/NZ Sectionals WODs
WOD 1
2km row
100 lateral jumps over 2x20kg plates
50 burpees
Any order or partitioning
Time:12.06
Lateral Jumps were fairly qucik but burpees were a bit slow. Row wasn't too bad

WOD 2
Max Front Squat
105kg

WOD 3
ASMRAP of 5x 70kg cleans and 10 pullups.
Total Reps: 98 reps
70kg power cleans are really heavy for me but i did heaps better than i thought i was going to do. Grip strength still a limiting factor but that will come as i am more consistent with WOD's. Had a really good time doing all three on one day though. Didnt feel nearly as trashed as i thought i would either.

[Lawrence.McDonell]

Sunday 14th March 2010
PM
3x20mins on Touchline for Bundy cup trial. Tired by the end and got a bit of a hamstring cramp at night time. Rest Monday

Monday 15th March 2010
Total Rest

[Lawrence.McDonell]

Tuesday 16th March 2010
Warm Up
Skipping plus general ROM

Muscle Snatch 1RM in 15 mintue time limit: 65kg. This is more than my full snatch of last year which speaks volumes about my poor technique. It is also equal to my max 1RM press.

10min Cindy: 11 Rnds +1 PU. Started like a house on fire and finished like a puff of smoke. I think i had 6 rounds done in 4mins but that did not continue. Just lacking the endurance in the chest for the pushups at the moment. I remember when i did 20min Cindy that i had done 12 rounds in 10mins so have lost a bit there.

30 burpees as penalty for being late.

100 Double unders for time just for fun. 56.4 sec. 2 misses.

[Tom]

Awesome double unders Lawrence.

Not surprised you've lost some endurance in the chest, it hasn't really been a focus lately has it? (Aside from Ring dips... which were discontinued a while ago and never really endurance type efforts anyhow).

[Lawrence.McDonell]

Not surprised you've lost some endurance in the chest, it hasn't really been a focus lately has it? (Aside from Ring dips... which were discontinued a while ago and never really endurance type efforts anyhow).

Yeh i think the localised muscle endurance was the first thing to go when i stopped crossfitting as my grip fails pretty quickly on pullups etc at the moment. Fortunately i think it is also the qucikest to come back so hopefully i will be back to my previous levels soonish. I thought that i had lost a bit of strength but after a week and a half i think it is still there but was just lying dormant as evidenced by the muscle snatch. Front squat was down the other day but again i think its all coming back pretty well.

Thursday 18th March 2010
Warm Up
Skipping and General ROM
Pushups, Pullups

WOD
100 burpee pullups
50 burpees
50 pullups
Time 22mins 30sec
This was a grinder and i am still not near as fit as i was in october but its in there somewhere. I feel the same as i did just before i amped up all my performances in about July/August last year so a breakthrough is coming. Hands are a bit ripped up and i need to look after them a bit.

[Tom]

That loss of strength in the Front Squat could also simply be from not being comfortable with the technique? Ah well, doesn't matter.