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

[Lawrence.McDonell]

Monday 27th July 2009
Rest Day
Bit of a play around on rings including skin the cats, a few ring dips, modified front and back levers with feet supported etc.

[Tom]

Where'd you do this at mate?

[Lawrence.McDonell]

I have rings and a squat rack with pull up bar at home...although i should use the rings waaaay more often then i do.

[Tom]

That's mad mate, I want to get the same thing though space is at a bit of a premium at the moment. Lucky bugger!

[Lawrence.McDonell]

Tuesday 28th July 2009

Referees Training
Skills session so before training started i went down to the oval (jamison park) and tried to simulate the workout somewhat so that instead of 40 squats, 20 pushups, and 10 wall ball with a sandbag run i did:

3 Rounds for time of:
10 pullups (C2B)
20 pushups
40 squats
After completing 3 rounds Run 3km
Time 17min 58sec.

A good metabolic session am able to blast through pushups,pullups and squats with no break and even able to conscioulsy up the speed a bit now too so quite happy.

[Lawrence.McDonell]

Wednesday 29th July 2009

Warm Up
Run 400m (sideways, high knees, but kicks etc)
General ROM
Then specific warmups leading up to each lifts.

WOD
Crossfit Total
Squat- 115kg, 125kg, 135kg (f).... 125kg PR
Press- 60kg, 65kg(f), 62.5(f).... 60kg PR
Dead- 140kg, 150kg(f), 150kg(f)... 140kg PR
Total: 325kg PR

So my first Total session and it was a buzz. Great environment for lifting at CFNW and definitely hard to replicate that anywhere else. On the one hand the competitive side of me was annoyed that i had put up good squat and press numbers then got smashed on the dead by some of the boys BUT keeping it in perspective all my lifts were PR's. This time last year my numbers were 107.5, 52.5 and 115 for a total of 275kg and all of those were done on separate days. 50kg in 12 months is pretty satisfyiing. So looking at my weakness here it is definitely my Deadlift. Checking back through my log though i haven't done any Deads in the last two months so i guess that is to be expected. I will try and work some deads into sessions over the next few weeks and see if I can break through 150kg.

[Lawrence.McDonell]

Thursday 30th July 2009
REST

Friday 31st July
Warm Up
Run 400m sideways, butt kicks, high knees, swerves.
3 rounds of 3-5 kettlebell swings hafl range 24kg, 3-5 knees to elbows, 3 ring dips.
WOD
B-1
3 Rounds for time of:
400m run
21 kettlebell swings 24kg
15 knees to elbows
9 ring dips
Time: 13min 20sec
Could have posted a quicker time if I had paced myself but it just don't feel right doing it that way so as usual went hard out from the start. I really blew out in the last round forcing every rep on every exercise. Completed swings and K2E unbroken in first round but would be nice to be able to smash out more consecutive ring dips. Second set of swings was also unbroken and only one small pause on the swings in the final round. This makes me hopeful for a much quicker Helen as i did an 11min 7sec on my first night at CFNW.

[Lawrence.McDonell]

Saturday 1st August 2009
Was going to come into box today but 10km before reffing didn't sound like a good idea...and to top it off I woke up with a really sore knee.. it didn't hurt at all after session last night but it feels like i fell asleep with it hyperextended for a really long time. Ice, heat, and a rub before the game.
Touch Line Bundaberg Cup Cabramatta vs Sydney Bulls- 80mins
Knee felt better as the game went on.

Sunday 2nd August 2009
Knee still sore and feel like maybe flu coming on ... grrr.
2x touchlines U17's and U 19's- 60mins each 120mins... but I totally bludged my way through these for the reasons mentioned above
Refereed A Grade- 80mins A fairly tight game with plenty to do finished 30-20 so covered some ground.

[Lawrence.McDonell]

Monday 3rd August 2009
No Session. Went to Doctor have upper respiratory viral infection. Knee also dodgy. No work or training today.
Tuesday 4th August 2009
Still feel terrible went to work but not to ref's training. I hate not training.

Wednesday 5th August 2009
PRESS
1-1-1-1-1 Shoulder Press----->62.5kg PR
3-3-3-3-3 Push Press ---------> 67.5kg ... NEver really done this before so i guess it is a PR too.
5-5-5-5-5 Push Jerk --------->60kg Higher reps and poor technique meant i had to drop weight back for push jerks.

Extras during rests i busted out 5 muscle ups as singles, and worked on butterfly kips post session. Just a case of more practise for both I think. Also played with some front lever progressions.

[Lawrence.McDonell]

Thursday 6th August 2009
Referees Session
Skills 4x25min rotations including: 1) Touch judging forward pass and ID of offside kick chasers. 2) Refereeing urgency drills near in goal. 3) Scrimmage ID of ruck infringements, 4) Scrimmage with focus on markers.

Friday 7th August 2009
6AM Session
Run 800m
20 Push Press @60kg
5 Rounds of Cindy - 5 pullups, 10 pushups, 15 squats
20 Push Press @60kg
Run 800m

Time: 23min 00sec as Rx'd

Well didn't these push presses mess me up? I told myself I could break them into fives... i did them in threes if i was lucky. The 20th rep on the first set took 3 attempts and each time i had to clean the bar off the ground... this was not a good sign. After the Cindy section i thought i could do triples then on rep one i put down the bar.... 19 to go. I got a few doubles but this was not fun... it ended up being more like 25 presses and 15 or so cleans because i put the bar down and failed on so many reps. Did it hurt?... yes! Did it suck? ...yes! Do i love it? .. hell yes!