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

[Tom]

What came of the judiciary meeting, Lawrence?

[Lawrence.McDonell]

What came of the judiciary meeting, Lawrence?

You never really find out about what sentences players get except in the big cases where players get suspended for years at a time. We get told to leave as soon as we have given our evidence....

Thursday 1st April 2010
Refereed SG Ball at 7:30pm. Night game was a nice change to the heat that we have been getting during the day time for weekend games. Felt very strong physically in a one sided game.

Friday 2nd April 2010
Good Friday
21-15-9
tyre flips
200m run
burpees
200m run
Time: 11mins 23 sec

A really tough workout that jacked the heart rate a bit more than most. Tyre flips were the limiting factor i was pretty happy with both running speed and burpees today.

[Lawrence.McDonell]

Saturday 3rd April 2010
Warm Up
400m
General ROM
Swings, OH Squats, pullups
10 mins Handstand practice

WOD
5 mins push ups 116
4 mins squats 176
3 mins sit ups 102
2 mins double unders 121
1 min pull ups 25

Total: 540 reps in 15mins.
Nice litle burner. Strengths were squats and double unders. weaknesses were pullups and push ups.

[Lawrence.McDonell]

Tuesday 6th April 2010
Warm Up
Skipping, General ROM

WOD
Clean and Jerks 40 kg 1-2-4-6-8-10-12-14-16-18-20
Ring Dips 10-9-8-7-6-5-4-3-2-1
Alternating between each of the two excercies

Time: 15mins 36sec

Wednesday 7th April
No Crosfit. Pretty sore through all of my back muscles from clean and jerks.
Referee Training
3 stations:
1.Skill agility and evasion. Manouvring through traffic.
2. Boxing Circuit 30sec on 10sec off alternating between crosses, high punchs,and hitting pads with knees on the spot running
3. Refereeing under fatigue. 20m shuttles x4 <8sec then 3x<7sec before going straight into decision making drills.
Good hit out.

[Lawrence.McDonell]

Thursday 8th April 2010
Warm Up
Skipping, General ROM and pullups

WOD
5-5-5-5-5 Weighted kipping pullups
20-25-30-40(f)-35

50 burpees: 2mins 1sec

Got 3 and a half reps out at 40kg and reckon i would have got it if i had of gone for it a bit earlier. Really happy with burpee time but it was not fun. Would love to go under 2mins would just have to go quicker at the end.

[Lawrence.McDonell]

Time to resurrect the old training log which has taken a back seat while i was focusing on footy. Have spent the last week just ramping up and working on form using the Starting Strength Template. Am going to use the Starting Strength protocol until I stall out before moving onto 5-3-1 program or some Oly work. Both programs should fit with my other training. Am happy to sacrifice a little bit of Metcon for now while i focus on strength... it is likely I will only be running touch lines for a couple of weeks anyway which should be good for recovery.

[Lawrence.McDonell]

Monday 17th May 2010
Light Warm Up and General ROM before doing warm ups sets for Squats

Work Sets
3x5 Squat @ 80kg
3x5 Bench @ 65kg
1x5 Deadlift @120kg

Short Metcon
5-4-3-2-1 of:
Pullups
Box jumps
Deadlifts
Followed by 300m Row
Time: 4 mins 7 sec.

First real workout in linear progressions plan i have for about the next 2 months. Threw in a short Metcon at the end with a focus on exercises that would work the grip a fair bit before jumping on the rower. Was nice and short and will aim to keep any Metcons well under 10mins if at all as i wil get plenty of stimulus from Refs training and recovery will likely be the limiting factor to my strength development.

[Lawrence.McDonell]

Tuesday 18th May 2010
Referees Training
3 rotations:
#1 Super set weights circuit:
45sec/45sec/Rest. Stations were: situps/prone holds, seated row/inverted row, tricep pull downs/bicep curls, incline press/push up feet raised, squats/leg press.

#2 Rowing Set: Intervals. Rest Pace (1:55-2:00/500m pace)/Work Pace (1:40-1:45/500 pace)
45sec Rest Pace/15 sec Work Pace
40sec/20sec
2mins break
35/25
30/30
2mins Break
25/35
20/40
2mins break
1min sprint minimum 306m: 325m for me
1min off
90sec sprint minimum 450m: 465 for me

#3 Boxing Set. Various combos and work sets 1:1 work recovery.

[Tom]

Out of curiousity Lawrence, with all the metcon that referee training will provide, why are you still doing it at home?

[Lawrence.McDonell]

Yeh good call Tommy. I guess the only reason is that usually (last night excluded) The Metabolic work with refereeing is single domain ie all running. This is beneficial because it is specific to the sport but detrimental because i find that so much training in one domain leads to adaptation only within that domain and it is easy to plateau.Also constantly training the running muscles leads to tightness in the same areas. By throwing in short Metcons like Mondays the hope is that i will be working the same pathways but different muscle groups and across a broader range so that i have a balanced fitness that reduces the risk of injury.
Having said that, i am very aware that too much of this will severely affect strength gains/recovery so it is the first thing to go if or when i feel tired. The short metcon from the other night was selected primarily to fatigue my grip before an effort on the rower hence the pullups and deadlifts. It was also planned with the assumption that training last night would be sprints and so therfore a fatigued upper body would not be that detrimental. As it turned out it was raining so we switched to the gym and it was nearly all upper body and posterior chain which is less than ideal. Suffice it to say today's session will be only Squats, Press and Powercleans with a good stretch and roll on the football. Thursday's training is likely to be skill based (ref skills)and not too high in intensity so should serve as a fairly good recovery. Additionally i will only be running touch lines on the weekends for now which takes a far lower toll on recovery than refereeing.