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

[Tom]

Very well thought out response with sound logic, Mr McDonell. Don't know why I ever expected anything less from you

[Dan]

Love fitness nerds

[Lawrence.McDonell]

Wednesday 19th May 2010
Rest Day. Did intend on doing workout B for Weights today but bit of soreness from last night coupled with the likliehood that we were in the gym again on Thursday meant i had a good stretch. Thinking i might just aim to do Workout A (squat, bench, dead) on Mondays when i have access to as much weight as i need for deads at ANZ gym, and Workout B (squat, press, pwr cleans) at home where i have bumpers. 2x a week means that i can stick to this pattern, 3x a week means that i wll be juggling my equipment needs.

[Lawrence.McDonell]

Thursday 20th May 2010
Referees Session. Gym/Concentration session. 4 Stations. Station 1: pulls: 1min on 1min off x4. Bent rows, seated rows, bicep curls, inverted bench rows. Station 2: 5 rounds 90sec skipping with 1min prone holds between rounds. Station 3: 3mins row. 3mins off. 3min row. 3mins off. Station 4: pushes: 1min on 1min off x4. Seated press, dumbell bench press, incline press, incline pushups.
Throughout session there were various quizzes and tasks to do under fatigue. These workouts are more "traditional" gym workouts with a lot of isolation type exercises however i don't mind at the moment because the weights are moderate and the rep ranges inside those 1min efforts is in the range of 20-30 reps. This means it is basically muscular endurance training and even doing CF workouts this was a weakness. Also because i dont' usually (or often) train these movements i am just looking at it as a variation to routine that might just provide a different...perhaps beneficial stimulus.

[Lawrence.McDonell]

Friday 21st May 2010
Weights Session. Workout B.
Warm Up
Skipping, burpees plus squatting with bar and build up in weights.

Squat 3x5 @ 82.5kg
Press 3x5 @ 47.5kg
Power Cleans 3x5 @ 67.5kg

Felt good throughout all lifts. Still relatively light for now. Recovery from these sessions has been pretty good.

[Lawrence.McDonell]

Saturday 22nd May 2010
Refereeing. Touch line NSW Cup. Newtown vs Melbourne. 80mins. Solid hit out in cold weather. Not aerobically exhausting like refereeing though legs did pull up a little tired form sprint efforts during game

[Tom]

Friday 21st May 2010
Weights Session. Workout B.
Warm Up
Skipping, burpees plus squatting with bar and build up in weights.

Squat 3x5 @ 82.5kg
Press 3x5 @ 47.5kg
Power Cleans 3x5 @ 67.5kg

Felt good throughout all lifts. Still relatively light for now. Recovery from these sessions has been pretty good.

Even though the weight is light, make sure you put all effort in to doing the movement correctly. Knees out, Proud Chest, Elbows Down.

[Lawrence.McDonell]

No doubt Tommy... actually am re reading the books as i am progressing... always pick up a few finer points with each re-read.

[Lawrence.McDonell]

Monday 24th May 2010
Weights. Session A. Warm Up: Light 500m row followed by General ROM then warmup squats sets. Work Sets were as follows:
Squat 3x5 @85kg
Bench 3x5 @67.5kg
Deadlift 1x5@125kg
Once again focus on form for all sets today while weight remains moderate. 2nd set of squats was really in the groove and there was no wasted movement on that today. Same for last 2 sets on bench. Definitely beginning to feel the body working as one piece again which is what i am after as it allows efficient transfer of power. I'm able to lock into starting positions quickly without too much thought about body parts but rather a focus on the feel of the starting position.

[Lawrence.McDonell]

Tuesday 25th May 2010
Referees training. Indoors agin this time at State Sports Centre Homebush. Good solid session consisting of shuttle sprints, boxing and netball. Particularly liked the drill with rubber ball. Really tested agility, hand eye coordination, speed and endurance. Made the hammies burn good and proper. Did the whole session in vibrams and pulled up pretty well especially considering it was a wooden court and we did a stcak of turning, jumping, and stop start work. A little bit of tightness in arches and calves but no more than everywhere else really. Like the short sharp hit out especially at this point in the season.