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

[Lawrence.McDonell]

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

Yeh that is probably a factor but that would be consistent across all lifts. I don't find front squatting any more difficult than other lifts. Obviously i have never lifted as much on the front as i have on low bar back squats but I think thats fairly common for non specialists?

Thursday 18th March 2010
PM Session

45mins skill work and scrimmage. Mock football with medium contact.
20mins specific movement patterns. Sprints and agility.
Penalties at end of session. 12x100m <20 sec with 10 sec recovery.

Felt a bit heavy footed tonight i guess the 100 burpee pullups and 50 burpees sapped the legs a bit.

Friday 19th March 2010
Total Rest. Woke up on time this morning got dressed and had a look at the WOD. Due to legs being very heavy with running last night and a relatively early game tomorrow morning i called it off and went back to bed for 2 more hrs.

[Rob]

Good Idea Lawrence!

[Lawrence.McDonell]

Saturday 20th March 2010
Refereed SG Ball. Western Subrbs vs Parramatta. First vs Second as the comp stands after 6 rounds. 36+ degrees. This was just about the hardest thing i have ever done. I was watching the DVD and there were seriously patches of this game that i had forgotton. By the end i was weak at the knees and was getting goosebumps down the back of my neck. I think this was a sign of dehydration. This despite guzzling water throughout. If i never referee in 36 degree heat again it will be too soon.

[Lawrence.McDonell]

Sunday 21st March 2010
Refereed Trials in Penrith. 5x20mins. Still smashed from saturday so bludged around a bit.

Monday 22nd March 2010
REST

Tuesday 23rd March 2010
Warm Up
400m with the usuals
General ROM

WOD
5 Rounds of:
5 Power Snatch 50kg
5 Overhead Squats 50kg
10 burpees
200m run
Time: 14mins 11sec

Nice solid hit out. Pretty hard with 50kg but overhead squats were solid and legs still felt heavy from running on the weekend.

[Lawrence.McDonell]

Wednesday 24th March 2010
Warm Up 400m with the usuals
General ROM
3 rounds of: 5 Push press, 5 pullups, 10 knee raises, 15 KB swings

WOD
5 Rounds for time of:
6 push press 60kg
9 pullups
12 toes to bar
400m run

Time: 19mins 29 sec

Just happy to do the push presses and pull ups unbroken for all rounds. Running was better today also... pretty much just sucked at toes to bar.

[Lawrence.McDonell]

Wednesday 24th March 2010
PM Session
Jr Reps Training:
400m shuttles (100m up and backs) Aim to go under 85sec for each. 1:1 Recovery. We ended up doing 9. As well immediately after each effort you had to answer a rules question. If incorrect you had to complete a 60m up and back in <24sec during your recovery.

I was pretty tired by the end of this especially after the morning session but was OK until the drive home. Stomach started to do somersaults and turns out i was in for a bout of ASMRAP during your sleep time of get out of bed to throw your guts up. Felt terrible all Thursday and missed refs training on Thursday night which was our strength/muscular endurance testing... which i was planning on killing. It was not to be. Friday off work to hopefully get energy up for drive to Canberra tomorrow and referee Canberra vs Manly.

[Tom]

Bummer about missing out on the muscular endurance testing, Lawrence =(. How often do they test it?

[Lawrence.McDonell]

Bummer about missing out on the muscular endurance testing, Lawrence =(. How often do they test it?

Yeh it sucks but oh well. At the moment we are testing each month.

Saturday 27th March 2010
Refereed SG Ball in Canberra. Long drive down. Refereed 70mins long drive home.

Sunday 28th March 2010
Another day at the footy though being local footy it is slow and boring. Did 3x20mins of U17's in the morning then 2x40mins of A Grade in the afternoon. Pretty warm weather was the only thing uncomfortable.... that and a player called me a ... well i shouldn't say but suffice it to say I have to go to judiciary on Tuesday night.

[Lawrence.McDonell]

Monday 29th March 2010
"JT"
21-15-9 of
handstand pushup
ring dip
push up

Time: 14mins 52

Finisher: 4 rounds of Tabat squats resting in half squat between sets. 23-23-18-20. Total 84.

Smashed my last JT time but that wasn't going to be too hard considering i spent an eternity trying to do the last handstand pushup when i last attempted it. Had a bit of a strategy this time which was just to make sure i was doing sub maximal sets on the handstand pushup early so that i didn't reach the point of failure. Ring dips are still a million times stronger since doing the ring dip challenge and i think this was a large part of quickening up the time. There is still a lot of room for improvement on this WOD.

[Lawrence.McDonell]

Tuesday 30th March 2010
REST had to go to Judiciary instead of refs training.

Wednesday 31st March 2010
Warm Up Double unders plus knees to elbows, snatch wlkaing lunge with ball overhead.

WOD
5 Rounds for time of:
10 situps
15 burpees
20 wall ball
2mins break between rounds. Rest included in time.
Time:16mins 30sec

Did the first round in about 1min 27secs but got a fair bit slower after that. Wall balls were the weakness and i was definitely feeling the handstand pushups from JT while doing them as well. I have noticed that the things i was weak at when i was coming last year i eventually got better at but after the break i had from crossfit training they have comeback as weaknesses. Need to work on them a bit.