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

[Lawrence.McDonell]

Sunday 23rd August 2009
Refereeing
1x U16's 60 mins
1x A Grade 80mins
Total- 140mins
Hammies,traps and shoulders all hurting from DT yesterday. Hammies hurt more after first game which for an U16's game was fairly quick.. i think it was a top of the table clash and there were stacks of rep players in both teams. @nd game was hot and finished up 70-10 so there was plenty of running done and i was completely shattered by days end.

Monday 24th August 2009
5 rounds of:
Max rep push press (0.75 bodyweight- 57.5kg)
Max rep pullup
Done as superset with breaks between each round. Record reps for round.

Push Press- 10,8,9,8,8 Total 43 reps
Pullups- 26,17,20,15,22 Total 100 reps

Man i thought because there was rest that this session wasn't going to be too bad. WRONG. This was a mentally difficult session that hammers your grip. 26 pullups in the first round is a PR and i was happy to make 22 for the final round so that i got 100 for the total. Thanks to John, Dan and Rob for geeing me up for those extra reps.
Quote of the day:
"Satisfaction lies in the effort, not in the attainment, full effort is full victory." - Ghandi

[Lawrence.McDonell]

Tuesday 25th August 2009
AM
Warm up
400m run, sideways, high knees, butt kicks, shuffle, swerve.
General ROM
3-5 wallballs, kettlebell swings, pushups

WOD
ASMRAP in 20 mins of:
10 wall ball (9kg)
10 burpees
10 kettlebell swings (24kg)

Score: 10 rounds + 9 wall balls.
Yep it sucks just as bad as it looks. Bit shaky this morning afterwards and with referees training on tonight, tomorrow will be a much needed rest day.
Quote of the day:
"This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my *** six hours a day.
What are you on?" Lance Armstrong

[Lawrence.McDonell]

Tuesday 25th August 2009
PM Session
3 rounds of
6x40m sprints aiming for <7sec and leaving on every 15sec. (0:00,0:15,0:30...1:00;1:15)
1:1 work:recovery (rest 1min30sec before repeat)

3 rounds of
6x25m shuttles. Up and back is one. Total 300m. Aim for under 1:07.

Some muscle ups and ring dips, holds etc for finisher.

Wednesday 26th August 2009
Complete Rest
it was sooo good.

Thursday 27th August 2009
Warm Up
50 Double Unders
General ROM
3 rounds of:
5 jumping pullups
5 pushups
5 squats
1 handstand hold/ 3 handstand pushups in final round.
WOD
Mary
AMRAP in 20 mins of
5 handstand pushups
10 pistol squats
15pullups
Score: 9 rounds + 10 pistols
Was first time at mary and was happy to score this many rounds although desperatley close to 10 rounds which will be my next goal. Total of 135 pullups definitely took its toll on forearms and hands which was the limiting factor.

PM session
Referees training:
45mins theory video session
60mins in gym including three rotations:
1) 8mins of grinder, step ups, punching with dumbells. 30 sec on 10 sec off rotating between the three stations.
8mins step ups 30 sec on 10 sec off. (I aimed for a minimum of 22 step ups in 30 sec in order to keep up intensity for the 16 intervals)
2) Boxing 8mins hitting focus mits various combos and intervals. 8mins same combos and intervals only shadow boxing as there were odd numbers and i had no pads to hold.
3) Rowing. 3x1min intervals: 327m, 320m, 317m. 1:1 recovery. 5x30sec efforts. Fatigue testing. Had row min 154 m and recall words from lists which were studied during 30sec breaks (ie academy award winning movies or Actors with surnames starting with B)

Friday 28th August 2009
Warm Up
50 Doublel unders
General ROM
Squat cleans, jerks and OH squats building up to 60kg on cleans and jerks.
WOD
Squat Clean and Jerk

With a continuously running clock do one 60kg Clean and Jerk the first minute, two 60kg Clean and Jerks the second minute, three 60kg Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.
rest 5 mins

Power Clean and Jerk

With a continuously running clock do one 60kg Clean and Jerk the first minute, two 60kg Clean and Jerks the second minute, three 60kg Clean and Jerks the third minute... continuing as long as you are able.

4 rounds + 3 reps (going for 5 reps)/ 5 rounds + 2 reps (going for 6)

[Lawrence.McDonell]

Saturday 29th August 2009
WOD
5 Rounds of:
10 burpee box jumps
10 SDLHP 50kg
10 Push Press 50kg
50 Double Unders
Time 19mins 50 sec
PR of 50 consecutive Double Unders in the 4th Round.

Ran touchline for NSW Cup at 6:00pm. Dragons vs Panthers.

Sunday 30th August 2009
Refereeing
1x A reserve Semi Final with extra time. 80mins.
1x A Grade Semi Final 80 mins
Total 160mins.

[Rob]

No wonder you had a rest day this morning. You would have dominated today. Maybe see you in the arvo.

[Lawrence.McDonell]

Mate i had every intention of coming in this morning but my body had other ideas... i didn't get out of bed until just after six and had slept straight through the alarm. Woke up feeling pretty flat and tired so i won't be in tonight either. As well i have video session for ref's tonight so am gonna chalk this one up as a rest and hit it hard again tomorrow.

[Lawrence.McDonell]

Tuesday 1st September 2009
Warm Up
100 Double Unders
General ROM
Build in weight from air squat to 100kg

WOD
1-1-1-1-1-1-1 of Back Squat
110-120-130(f)-130PR-132.5(f)-132.5(f) Ran out of time for the 7th attempt.

130kg is a PR of 5kg since 29-7-09. Not too bad for a month with no other heavy back squats but plenty of cleans, push jerks etc. Will be interesting to see if i make solid gains when i hit up a strength bias program in mid september especially since the program is built around back squats. My back squat is still about 90% of my deadlift and is also 1.73 times bodyweight so i don't consider it a weakness but since i am relatively light (75kg) i would like to add as much as i can so that a i can do all workouts including heros as rx'd.
Quote of the day:
"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Martin Luther King jr

[Tom]

Damnit Lawrence! You are ripping up hard mate!

[Lawrence.McDonell]

Haha thanks Tom more importantly I am having a ball. On another note for anyone who is wondering whether or not the Zone is right for you consider the following:

Tuesday 16th June 2009
REST DAY
Weight: 76.5kg BF%:13.7
Just use those Tanita BF scales which while not necessarily accurate in prediciting actual BF% are accurate in indicating fluctuations. I have been in the low 12's in the past and would like to get back there. Have never cracked elevens on my scales. Have cut down on the carbs a fair bit and will see how i go.

Then.....

Sunday 12th July 2009
Referee A Grade 80mins
Weight 76.4kg 13.0% Bodyfat. (Tanita scales) BF down a bit which is good.

Then.... Today i got on the scales. Weight: 74.9kg BF%:11.7. For the first time this means that i am carrying less then 9kg of body fat. Again the accuracy of these scales can be dubious but i have weighed in on them literally hundreds of times and i have NEVER recorded a percentage less than 12.0%. Additionally i have veins popping out of places that previously never had veins and this is usually a good indicator for myself that i have leaned out. So i mentioned to Rob this morning it is time to UP THE FAT and put on some muscle. I have been trying 3xFat for the last week but am going up to 4x Fat. In saying that though i am eyeballing this so i wll see how it all goes. Anyway i thought i would post that info up because I know that i was unsure myself just how effective the zone would be at stripping weight and maintaining performance. All my WOD's have improved, all my lifts have gone up and when using the above figures i have actually lost fat and gained about 1kg of muscle. Super impressed with Crossfit+Zone.

[adrian]

I tried to send you a PM but I dont know if it worked.. If it did - apologies. Otherwise, How many blocks are you on and what would a typical day food-wise look for you? Great progress and I want to know how! haha