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

[adrian]

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.

Dudue - I'm so jealous. i wish I could have done this! One day I hope. You will, if not cruise, do quite well in the marathon I believe.

[Lawrence.McDonell]

Dudue - I'm so jealous. i wish I could have done this! One day I hope. You will, if not cruise, do quite well in the marathon I believe.

Mate it was an awesome run... when you are up to it I would gladly do it again.

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

Yeh I have done it on a bike as well definitely good fun though i am a massive wuss going down hill. That is of course where i got the idea to run it.

Tuesday 15th June 2010
Weights Session. Session B. A bit of soreness from the run on Monday but nothing too bad to stop me doing the session.
Work Sets as follows:
Squat: 3x5 @92.5kg
Press: 3x5@52.5kg
Pwr Clean: 3x5 @72.5kg
Happy with all sets though the overhead pressing gets difficult quickly as the weight goes up from here. Really want to work up to 3x5 @ 60kg overhead.

[adrian]

Will be ready one day. i saw there's actually an organised race up there sometime too.

A bit of soreness from the run on Monday but nothing too bad to stop me doing the session.

Haha - love it. 30km run in vibrams and not even really sore!

[Lawrence.McDonell]

Haha - love it. 30km run in vibrams and not even really sore!

Yeh i thought for sure i would be sore in the calves and feet but pulled up great.

Wednesday 16th June 2010
Rest Day. Light Stretch plus some glute/hip flexor activation stuff and a upper body roll on a Netball. Used PVC piped to roll out quads and groin as well.

Thursday 17th June 2010
Referees Training. Skill Session. 10min warm up drills. 30mins Football skills using football and running plays. 30mins Skill work identifying offside chasers on kicks. Had to do 10x100m at the end as penalties. Had to be <20sec for the 100m with 20 sec breaks. Made sure all efforts were about 16 secs.

[Lawrence.McDonell]

Friday 18th June 2010
Weights Session. Session B. Decided to repeat workout from Tuesday... it just works easier with scheduling... ihave bumpers at home for power cleans but more weight available at ANZ gym for deadlifts. Rather than skip a workout my policy is to repeat a workout and then continue adding weight. Slow and steady approach to building strength. It is very tempting to move onto something else and there are a lot of other movements i want to play with but I am comitted to following this linear progression until it stalls and at least one (possibly two) resets of about 10%. Goal wise I would really like to be able to squat 3x5 across at 120kg....Bench 3x5 across at 90kg......Deadlift 1x5 at 150kg... Press 3x5 across at 60kg and Pwr Clean 1x5 at 90kg. Lofty goals but i think definitely attainable with enough patience.
Work Sets as follows:
Squat: 3x5 @92.5kg
Press: 3x5@52.5kg
Pwr Clean: 3x5 @72.5kg

[Lawrence.McDonell]

Saturday 19th June 2010
Bundaberg Cup Touchline. 80mins. Weights are starting to pay off feel very sharp off the mark and strong on the longer efforts. I do find however that as you build strength there is a bit of a lag between your strength and your lungs being able to cope with your new strength.

Sunday 20th June 2010
Rest Day

Monday 21st June 2010
Weights. Session A. Warm Up as usual. Work sets as follows:
Squat 3x5 @95kg
Bench 3x5 @75kg
Dead 1x5 @132.5kg

Felt really good today. This weeks squats @ 95kg felt stronger than the 90kg did last week. Once again in the groove for all lifts and really feel the muscles in coordination to drive the weight up. Also really strong with deads with double overhand grip for the work set too. Bench did stick a little in the last set but not significantly... there are still some increases left there. I feel that the bench and overhead press will stall first but will be happy to reset these and go again while i continue with other progressions.

[Tom]

Good to hear squats are going well mate, power to you!

[Lawrence.McDonell]

Good to hear squats are going well mate, power to you!

Always feel good when i am squatting...

Tuesday 22nd June 2010
Referees Session. 15mins Warm Up.
Fartlek: 400m sprint:100m jog:300m sprint:200m jog:200m sprint:300mjog:100m sprint
3min break
Fartlek: 400m sprint:100m jog:300m sprint:200m jog:200m sprint:300mjog:100m sprint
3min break
Intervals: 400m, 300m, 200m, 100m. All 100m walk recoveries between efforts.
2min break
Intervals: 400m, 300m, 200m, 100m. All 100m walk recoveries between efforts.
5min break
Shuttles:
40m out and back <17sec with single 40m in 17 sec as recovery.Continuous for 4 mins total.
2min break
40m out and back <17sec with single 40m in 17 sec as recovery.Continuous for 4 mins total.
2min break
10x10m returns <10sec with 10sec recoveries

We hadn't had a solid field session for a while because of all the recent wet weather. This more than made up for it. Predictably with my recent focus on lifting, illness not that long ago and all the wet weather this session was very tough. Also as i hinted earlier it seems that with my added strength work at the moment i have built an engine that is definitely more powerful over the shorter distances but chews through the petrol on the longer runs. I am not too worried about this as I have done this before. I think heavy lifting enables the body to recruit more muscle but it takes a bit of work before the heart and lungs can cope with all the added work it takes to supply this muscle. The resulting feeling is strong legs to begin with that eventually get a bit heavy but also heart racing like it wants to jump out of my chest and lungs that feel like they aren't big enough.

[Lawrence.McDonell]

Wednesday 23rd June 2010
Rest Day.

Thursday 24th June 2010
Referees Training. Ground got closed due to rain so a short session in the gym as follows.
Rowing
2x1min >306m
2x45sec >240m
4x30sec >160m
1:1 recovery
Made all distances with long powerful strokes although had to bust out a few quicker strokes at the start to make 160m in 30sec.
Weights Circuit with moderate weights and 1min durations. Also had memory, vocab and communications tasks under fatigue. Will make debut in Bundaberg Cup this weekend as a referee as the game that was supposed to be my debut 3 weeks ago was washed out.

[Lawrence.McDonell]

No posts for a while long story short been sick... can't shake it... blood test tomorrow hopefully sort it out. Meanwhile:

Sunday 4th July 2010
NSW Cup touchline. Sore joints even after 4 days rest.

Monday 5th July
Deadlift 3-3-3- 120-130-140kg
Followed by:
500m row
20 pushups
30 box jumps
20 pullups
20 burpees
Time: 5mins 37
Sickness has severely interupted my strength progressions and too many skipped workouts makes it hard to do linear progression. Also the focus of Referees training is a lift in intensity over the next few weeks so this doesnt gel so well with a lot of heavy lifting. As a result i am going to dial down the volume with the heavy stuff and throw in a bit more variety and metcon for a while.