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

[Lawrence.McDonell]

Wednesday 26th May 2010
Rest day. Just a nice gentle stretch and a bit of a roll over quads, itb, groin and back.

Thursday 27th May 2010
Strength Endurance testing for referees. Scores and actvities as follows.
Clapping pushups-34
Inverted chins/rows-20
Upright row 40kg-25
Dumbell 7kg Isomentric front hold -47sec
1min row/30sec off/1min row- 342m/316m
Pullups- 24points (2pt per rep)
Total score: 808
Doing all of these exercises back to back to failure is actually very taxing in terms of local muscular fatigue. Once i had done the clapping pushups my arms and chest were just swollen with blood which makes the inverted chins harder which kills your grip for the upright rows which in turn smashed the shoulders for the dumbell hold etc. I prefer to look at all the tasks in the context of one session. The first row felt really strong and powerful. The second felt good but dropped off a bit at the back end. Something about max rowing efforts really knocks me around to the point where i really have to lay down... pain in the arches of my feet, hamstrings and forarms just excruciating and leaves me basically helpless for the next activity.

[Lawrence.McDonell]

Friday 28th May 2010
Weights. Session B. Light warm up with burpees, general ROM.Work sets were as follows.
Squat 3x5 @87.5kg
Press 3x5 @50kg
Pwr Clean 3x5 @70kg

Once again feel really strong through all sets. Weights actually starting to feel heavy but am happy that technique is locked in pretty tight and i can just concentrate on lifting the weight.Power cleans seem to be coming up fairly easy but i am sure they will get hard really quickly.

[Lawrence.McDonell]

Saturday 29th May 2010
NSW Cup line. Central Coast vs Auckland. Cold and rainy conditions. Felt really good going into the game. Over 60 points scored meant plenty of running on the line and the long drive back to Sydney meant recovery wasn’t ideal. If I am being honest i probably should have put the skins on and looked after hydration a bit more closely and got some protein in post match. Having neglected those things my hamstrings and quads pulled up quite sore.

Sunday 30th May 2010
NSW Cup line. Wenty vs Bulldogs. Pretty sore in the legs pre game but a solid warm up and plenty of heat helped a lot and the longer the game went on the better i felt. A lot of points in this game as well meant more running on the line.

[Lawrence.McDonell]

Monday 31st May 2010
Weights. Session A. 3 mins rowing. Stroke rate below 22 and still covered 800m in the warm up. General Range of Motion. Warm up sets for each movement which look like this:

Squat
Warm ups 5-5-5-3 @ 20, 40, 60, 80.
Work sets 5-5-5 @ 90kg

Bench
Warm ups 5-5-3 @ 20, 40,60
Work sets 5-5-5@ 70kg

Deadlift
Warm ups 5-5-3-3 @ 60, 100, 100, 120
Work Set 5@130kg
Weights are getting heavier now. Even though 90kg is a fair way off max squat (130kg) using it for 5 reps across 3 sets requires a bit of effort. Despite this i know that there is still plenty of room to add weight because i am still getting plenty of drive and the body is staying rigid under the bar. Pretty much the same with the other two lifts though 5 reps at 130kg for deadlifts leaves me out of breath as well.

[Lawrence.McDonell]

Tuesday 1st June 2010
Indoors at Homebush again because fields are closed with rain. Light warm up with high knees, side to side, but kicks etc.
Bodyweight circuit 45 sec at each station. Pushups, situps, tuck jumps, bicycle kicks, star jumps, lunges, squats, dips, prone holds, v ups. 2 laps. Followed by a running activity. Basically a box 20m long and 16.5m wide. Beep test was played and you had to make each corner by the beep. Different because you had a shorter distance on 2 of the sides and the turns were 90 degrees rather than a full stop then turn and go back the other way as per the beep test protocol. Made to level 17.1 in this method which goes to show how much the turns kill you in the traditional beep test and how much a little recovery between efforts can help lift your performance. Limiting factor in this was the timing of the corners with the other people in your group. Would have gotten a bit further if it was run individually or even in pairs. Felt really sick and blocked up before the session but think it is just a head cold and felt better as session went on. Once again used the vibrams on the wooden floor which is much less forgiving than grass or even the road but i fgure the conditioning on the feet will help with marathon.

[Lawrence.McDonell]

Wednesday 2nd June 2010
Rest Day. Felt a bit sick. Sore throat head blocked up etc.

Thursday 3rd June 2010
Referees Sessions. ANZ Stadium Gym. Weights Circuit. Rowers. Prone holds and core work. Feel really strong on the rower at the moment. But overall i felt a bit sick still. Started ok but by the time i was in the car on way home i felt a bit rubbish. Had friday off work with no voice trying to recover in time for games on the weekend.

Friday 4th June 2010
Rest Day. In sick bed at home.

Saturday 5th June 2010
NSW Cup Line. Bulldogs vs Wests. Felt a fair bit better however still very runny/blocked nose and a croaky throat.

Sunday 6th June 2010
Supposed to referee first Bundaberg Cup Game today howver rain caused it to be cancelled which I was OK with because I am still running at about 80%.

[Lawrence.McDonell]

Monday 7th June 2010
No session. Still Sick. Held off row session as i wanted to get rid of this virus i have been battling. Will see how i feel before video session Tuesday.

Tuesday 8th June 2010
Felt a bit better. Since training was disrupted las week i decided to re do the weights session i had done last week rather than skip any workouts. Looked as follows.

Squat
Warm ups 5-5-5-3 @ 20, 40, 60, 80.
Work sets 5-5-5 @ 90kg

Bench
Warm ups 5-5-3 @ 20, 40,60
Work sets 5-5-5@ 70kg

Deadlift
Warm ups 5-5-3-3 @ 60, 100, 100, 120
Work Set 5@130kg

Had a bit of time left at end of session before video session started so I did the 6x1min intervals on the rower only i did them with 1min rests instead of 1 1/2 mins. Distances were as follows:
319m, 311m, 311m, 310m, 310m, 309m. Happy with these efforts even though i know my absolute max is in the 350m range... with the short recoveries I hit distances that saw a gradual drop off in performance.

[Lawrence.McDonell]

Wednesday 9th June 2010
No Session. Just a bit of glute activation stuff plus a good stretch.

Thursday 10th June 2010
Referees Skills Session. Short sharp session on the field for the first time in ages. Mainly movement and visualisation stuff. Cold as hell.

Friday 11th June 2010
Same as Wednesday. Once again no second weight session this week due to bit of a virus and sickness. Going to do next progression of session B on Tuesday and tinker a bit with where i am up to.

Saturday 12th June 2010
NSW Cup touch line Balmain vs Cronulla. Felt sharp as a tack. Seemed to have kicked the virus and felt mentally fresh for a lightish week.

Sunday 13th June 2010
No Session.

[Lawrence.McDonell]

Monday 14th June 2010
Woodford to Glenbrook Run. Wanted to do this as a bit of warm up run for the marathon in September. From Woodford station to our cars parked at Glenbrook Station totalled up 30km. Trail is basically a unsealed firetrail through the beautiful Blue Mountains. Me and 3 other guys did this run at a very slow cruisy pace and even walked some of the steep up hills just to save the legs. Goal was completion and to see whether i could actually last a decent distance on the run. I also wanted to do it in vibrams as this is the plan for marathon. Bought a new pair of VFF Treks which are awesome on the trail. Took us about 4hrs plus 2x 10min breaks to stop and have some food and soak up the scenery. All in all i was pretty happy. No blisters, no stone bruising on my feet no cramps. Knees a bit sore this evening (nothing serious) but i think that was mainly because of the steepness of terrain and a lot of downhill running. Considering the surface and the fact i was carrying probably 5kg worth of food, water, clothes etc on my back it has built my confidence for the marathon significantly.

[Tom]

Monday 14th June 2010
Woodford to Glenbrook Run. Wanted to do this as a bit of warm up run for the marathon in September. From Woodford station to our cars parked at Glenbrook Station totalled up 30km. Trail is basically a unsealed firetrail through the beautiful Blue Mountains. Me and 3 other guys did this run at a very slow cruisy pace and even walked some of the steep up hills just to save the legs. Goal was completion and to see whether i could actually last a decent distance on the run. I also wanted to do it in vibrams as this is the plan for marathon. Bought a new pair of VFF Treks which are awesome on the trail. Took us about 4hrs plus 2x 10min breaks to stop and have some food and soak up the scenery. All in all i was pretty happy. No blisters, no stone bruising on my feet no cramps. Knees a bit sore this evening (nothing serious) but i think that was mainly because of the steepness of terrain and a lot of downhill running. Considering the surface and the fact i was carrying probably 5kg worth of food, water, clothes etc on my back it has built my confidence for the marathon significantly.

That sounds awesome mate, I've done the trail on a bike and it is quite beautiful.