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

[Lawrence.McDonell]

Tuesday 6th July 2010
Referees Training. Indoors at homebush sports hall. Started of with some pure speed work including flying and standing starts over 10-30m. love this stuff and really busted out as hard as possible. followed by shuttles with 2:1 recoveries. These were tough but short. All runs were on a hardwood floor done in vibrams. Session finished with 4x4min games of indoor soccer.

Wednesday 6th July 2010
Actually quite sore after sprints last night but in a good way. Sore in glutes, hip flexors, traps (thats right traps). All out efforts always get you when you haven't done them in a while. Tonight just a light stretch and roll to loosen up ready for Thursday.

Thursday 7th July 2010
Referees Training. Came early for some extras. Jumped in with Jay to do yo-yo beep test as a warm up. dropped out once it got to level 16 with plenty in the tank but with all the recent sickness will have to work hard to get my fitness back up to where it should be.
Regular sessions was skills with a combo of refereeing and ball work drills.

[Lawrence.McDonell]

Also just as a separate post.... I run my first touchline for Toyota Cup at Brookvale Oval on Saturday. For those of you with Foxtel its on Fox Sports 2 @3pm.

[adrian]

Good work mate - if I get a chance I'll check it out so I can yell at my friends and say "I trained with that guy!" - but it'll be even better when you're ref-ing NRL which cant be too far away!

[Lawrence.McDonell]

Friday 9th July 2010
Rest Day

Saturday 10th July 2010
Toyota Cup Touchline. 80mins.

it'll be even better when you're ref-ing NRL which cant be too far away!

After doing this game it is definitely a taste of the top level and it keeps the fire burning to get there. Game was played at frantic pace for the first half and settled a bit in the second half. Probably a bit of adrenaline pumping as well but felt like i had worked pretty hard throughout the game even. Physically a bit fatigued at the end of it so made sure to get plenty of fluids and slapped on the long skins under the tracksuit at the end of the game.

[Lawrence.McDonell]

Sunday 11th July 2010
Refereed Bundaberg Cup Game. The Entrance vs Campbelltown. A tough game of footy. Both teams wanted to test and the game was very close. Heavy grounds sapped the legs again and overall it has been a tough weekend of football.

[Lawrence.McDonell]

Monday 12th July 2010
Rest Day

Tueday 13th July 2010
Rugby League Field
Warm-up well
Start on the 10m line.
80metres in 15sec, jog to deadball and back in 15 sec for 4min x2 with 2min rest in between
2min rest
8 x 60m in 9sec with 21sec rest.
2min rest
8 x 40m in 7sec with 13sec rest.
2min rest
10 x 20m returns in 10sec with 10sec rest.
2min rest
10 x 20m returns in 9sec with 10sec rest.

A tough session took about 30mins to complete. Made all sets in times allocated. Another good solid hit otu after being sick. I am getting it back.

[Lawrence.McDonell]

Wednesday 14th July 2010
Recovery day. Stretch and roll thoracic spine, lats, glutes, itb, quads, hip flexors. Made sure the ball i use for rolling was pumped up hard. Makes a huge difference.

Thursday 15th July 2010
Speed Work (All walk backs)
Warm-up well
6 x 60m Form Run Throughs
6 x 30m Build up and then hold top speed to the 60m
6 x 9sec Sprints at top speed (Since i had no one standing there with a watch i just made these 6x65m sprints)
Stretch
Tough session to do on my own. Summoning the grit to put in max efforts is always hard when there is no one to race against. Efforts were solid with fast feet throughout and left a little soreness in the quads, glutes and through the upper back.

Friday 16th July 2010
Toyota Cup Touchline. ANZ Stadium. Rabbitohs vs Dragons. A really good game of football. Finished 16-12 to the Bunnies. Physically it was another quickish game with plenty of sprints to do on long kicks and breaks. Felt more comfortable this week than last week but happy to have another solid hit out before our Yo-Yo beep test on Tuesday.

[Lawrence.McDonell]

Sunday 18th July 2010
Bundaberg Cup Touchline. 80mins. Penrith Brothers vs The Entrance. First half was a bit slow but game lifted for second half. Ground was heavy and legs did feel a bit heavy from Friday as well but the longer the game went on the better it felt.

[Lawrence.McDonell]

Monday 19th July 2010
Deadlift 5-5-5 @ 100-115-130kg (went a bit easier on deads becuase of fitness test tomorrow)
Bench 5-5-13@55-60-67.5
3x7 Strict pullups
3x15 back extensions
3x8 K2E (low numbers to build unbroken sets)

Session felt good though was a little rushed. Upper body and grip are comparatively weak at the moment which will hopefully be addressed with more of the above.

[Lawrence.McDonell]

Tuesday 20th July 2010
Warm Up
Yo-yo beep test. Reached level 18.3 which is a new PB by 2 shuttles. Considering it was 10 degrees, pouring rain and slippery in the grass and with all the disruption i have had with training i was super happy with this result. I feel with a few more weeks solid training i would be able to attain level 19 at least.
Following the test we had the following:
4mins of: 40m up and back in 17sec/40m in 17sec as recovery
2mins break
4mins of: 40m up and back in 17 sec / 40m in 17 as recovery
3mins break
8x9 sec sprints . Recovery started at 30sec and decreased by 3 sec with each effort.
10x 40m sprints <7sec with 13 sec recovery.
A very tough session and just what i needed. Pouring rain throughout and cold as hell but sometimes its good to play in the rain. You just have to embrace it and enjoy what you are doing.