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

[Lawrence.McDonell]

Tuesday 3rd August 2010
Indoor session at ANZ gym because fields are closed. Had quite a bit of soreness in chest and shoulders from yesterdays weights. Session was divided into 2 halves. First half included Shuttles with 10kg Med Ball overhead, skipping, med ball throws from the ground & boxing with up downs (like a burpee without a jump). Second half of session was on the rower. 4x3min rows with 3mins rest. Distances were (i think) 894, 873, 857, 867. A lot of fatigue in the arms and shoulders from weights and first half of the session but i was happy with these efforts. Picked a strong pace that i thought was susatainable across the 4 efforts and tried to hold that.

Wednesday 4th August 2010
Recovery Day. Yoga poses focused on opening hips, glutes and shoulders.

Thursday 5th August 2010
Inside session again due to rain but shorter and sharper because we did some video work as well. Boxing for first half rowers for the second. Rowers was 3min, 2min, 2min, 1min. Distances were 904, 588, 577, 319. I was pretty tired leading into this session from some very active days out at football tournaments with school but once again i was really happy with the quality of work i was able to put in for this session. It hurt a lot but was great. We also did some simulated communications stuff under fatigue. this i wasn't as happy with. Blowing hard after being on the rower i could have been sharper with the 2nd of the scenarios that we did.

[Lawrence.McDonell]

Friday 6th August 2010
Recovery day. 40mins of light stretching. Also about 15mins worth of visualisation running through yardage sets in preparation for game tomorrow.

Saturday 7th August 2010
Refereed Bundaberg Cup Game. Mounties vs Penrith Brothers. 80mins. Felt really good though probably not as efficient around the field as i could be. Too much backwards running instead of turn and look. No problem at this level but just a movemnt pattern i want to adopt more often moving forward.

Sunday 8th August 2010
Touchline NSW Cup. Wentworthville vs Nth Sydney Bears. 80mins. Felt good going into game but seemed to run out of juice a little bit in the last 20mins. Had to work really hard to focus and try and stay light on feet. More recovery work needed after game last night.

[Lawrence.McDonell]

Weights Session
Deadlift 5-3-1+ @ 115- 130-145 Once again i could maybe have done another rep straight after the first @ 145 but wary of form dropping off.
Bench 5-3-7@ 60-67.5-77.5
Pullups 3x9 Strict
Supermans 3x20
L-sit compressions 3x10

Another great strength session. Pretty happy with 7@77.5 on bench which is above bodyweight. Deadlifts were strong and 145kg came off the ground fairly easily and not at all slow which was good. Grip on pullups has improved but with a changeup in core work there is some room for improvment. Next week is a de load week before i will switch to Squat and Press as the focus lifts for a month. Would like to return to CFNW again at some point and do a few WOD's.

[Lawrence.McDonell]

Missed recording a stack of stuff from last week. Shorthand is as follows.

Tuesday 10th August 2010
Indoor speed session. In vibrams on basketball court. Sprints, agility, and shuttles.

Wednesday 11th August 2010
Rest

Thursday 12th August 2010
Referees skills session. Short hit out. Run 80m in <17sec then jog 20m up and back (total40m) in 17sec. 2x 4mins worth plus 3mins worth later on. Did about 50mins worth of simulated game field work.

Friday 13th August 2010
Rest Day.

Saturday 14th August 2010
Flew down to Melbourne for Toyota Cup. Arrived about 7pm staying at Crowne Plaza. Had dinner at the casino.

Sunday 15th August 2010
Drove out to the new AAMI Stadium next Olympic Park in Melbourne. Great facility. Indoor pool, huge gym, massive changerooms and a great field. One of the best stadiums around no doubt. Did touchline for Toyota Cup Storm vs Souths. Crazy game with final score being 46-42 after Souths came from 42-20 down with 17mins left in the game. Stayed on and watched NRL game as well from next to the video box. Drove to aiport and flew back to Sydney arrived home about 10:30pm.Tired!

[Lawrence.McDonell]

Monday 16th August 2010
Weight Session.
De Load Week. Could not have come at a better time because i am stil a bit wrecked from Melbourne game on Sunday and I know that Tuesdays field sessin will have a lot of running.
Deadlift 3x5 @ 62.5, 75, 92.5
Bench 3x5 @ 30, 40, 50
Pullups 3x5
1x15 L sit compressions
1x25 supermans

Purpose was just basically go through the motions not aiming for a training effect from this session other than a bit of recovery. Make sure i still got in the gym, still worked the lifts i have been working on but at much lighter weights. Needed the added recovery anyway.

[Lawrence.McDonell]

Tuesday 17th August 2010
Referees Session. A proper bash up but a bit of variation on the normal shuttles which was good. On a 80mx60m box we ran time based intervals as follows:
3x4min efforts with 2min recovery
3x3min efforts with 1min 30sec recovery
4x2min efforts with 1 min reccovery
5x1min efforts with 30sec recovery

All sets were done back to back (ie after running for 4mins and having 2mins off you went straight into the next 3mins and so on). I did this session in the vibrams and felt great. Got a severe cramp under left ribs in the final 3min effort which lost me a lot of ground. I was a bit disappointed in this as i was going really strongly. Managed to run it out and resume running hard for the 2 min efforts and made a lot of that ground up again. Over the course of the activity i covered 30.5 laps which equates to about 8.54km in 34mins worth of runnning (including recoveries it would have taken 51mins). Pretty impressed with avg speed (15km/h) in that session especially considering i basically surrendered a lap with the stitch and the turns were pretty tight.

[Lawrence.McDonell]

Lazy posting again. Last week looks like:

Wednesday 18th August 2010
Rest Day

Thursday 19th August 2010
Refs Training. Skills focus.

Friday 20th August 2010
Rest Day

Saturday 21st August 2010
Bundaberg Cup Game 80mins.

Sunday 22nd August 2010
Toyota Cup Touchline. Parra vs West Tigers. 80mins

[Lawrence.McDonell]

Monday 23rd August 2010
Usually have weights session today but a late meeting means late arrival to video session for referees and no time beforehand for weights...

Tuesday 24th August 2010
Referees Session. Tough session. 3 x 4mins MAS Grids with 2 min breaks. Followed by 4x 100m in 14 sec with jog back in 46sec as recovery. 4x80m in 12sec jog backs in 38sec. 6x60m in 10sec jog backs in 30sec. 6x40m in 8sec with jog backs in 22 sec. All sets had 2mins recovery in between. Followed by 8x80m in 17sec with 40m jog jog recovery in 17sec. We did 3 sets of 8x80m with 2min recoveries. Finished with one 12x25m shuttle (total 300m) in 1:05. The fact that there was only 2mins recovery between each of the different activities meant there was a cumulative effect... you never fully recovered from the last activity. One of the boys wearing a gps said we covered in excess of 10km. The legs definitely felt it.

[Lawrence.McDonell]

My training info now posted @

http://lawrencetraining.blogspot.com/