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

[Lawrence.McDonell]

Lawrence's Training Log

Wednesday 10th June
2x 2.7km runs. 1st effort 12min 30. Easy. 2nd Effort 11mins 7secs. Only one medium sized hill on this run.
Total 5.4km 23:37

Thursday 11th June
Referee Skills Session
10mins Warm Up
20mins Ruck Work
40mins Scrimmage
20mins Offside Touch
10mins Cool down and Stretch.

[Lawrence.McDonell]

Saturday 13th June
Warm-up: Pullups, OHS, Deadlifts, Skipping, L-sits. One Muscle -up plus a few dips.
CFNW Workout 1
10min 12sec: Could maybe find some seconds in tyre flips, fairly happy with 1:42 spil on 500m row, aim for sub 1:40.
CFNW Workout 2
8min 54sec: Difficult to back up after first WO. Need to be consistent with push away from bar on kip.

[Lawrence.McDonell]

Sunday 14th June 2009
Refereed 2x games Rugby League.
U17's 60mins
A Grade 80mins
Would love to have done Cindy today so will try and smash it out sometime this week.

[Tom]

Haha I reckon you're going to smash any long distance running stuff we have to do mate, you're doing it all the time for work!

[Lawrence.McDonell]

Haha to be honest mate i am a better short distance runner but yeh running i am pretty comfortable with although as a ref you do a fair percentage of your running backwards so its strange. If you go by those Crossfit North Athletic Standards a 1:04 400m counts as elite... i can tick that off but a 15 sec front lever or a 6min 2k on rower, 1min 30sec L-sit etc seem a lot more difficult.

[Lawrence.McDonell]

Monday 15th June 2009
Burgener warm up
OHS, Ring Dips, Double Unders

Strength Work
3x3 Press
46kg, 51kg, 53.5kg, 53.5kg (f)

WOD
Cindy- When i saw this one up on Sunday i wanted to give it a go but couldn't back up after refereeing so did it this afternoon instead. Previous best was 13 rounds.This time got 15 rounds plus the pullups. Would have been able to squeeze in another round but pushups were beginning to fail and i ran out of time (heavy presses and a few ring dips in warm up didn't help).

[Lawrence.McDonell]

Tuesday 16th June 2009
REST DAY
Was supposed to have training for referees tonight but work beckoned and i had had 3 days on anyway.
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.
On another note i make my debut on the touch line for NSW Cup this weekend.

[Lawrence.McDonell]

Wednesday 17th June
6AM Session
4 Rounds for time of:
35m walking lunge 20kg
30 box jumps
20 weighted pullups (15kg scaled to 5kg)

Time: 20min 30sec

Very tough session. I had not really done box jumps in recent years. I remember doing tuck jumps in martial arts and it hurting and while the box jumps weren't too bad on the muscles they really took the wind out of me. Obviously would like to work to a higher weight with weighted pullups but when i woke up this morning i had almost convinced myself that at a total of 80 pullups i wouldn't be doing any weight so i am satisfied i was able to add some.
Was also good to do morning session... i can say that i have not really trained that hard at that time ever before but that it was good to have a workout under my belt before starting the work day. Will look to including some more mornings if circumstances allow.

Tore a callus on right hand and already have some awesome bruising on legs where i held the dumbell. Will be doing second session this evening which will be mainly skills session with NSW Jr Rep Squad. Might try to squeeze in some 12x25m shuttles beforehand.

[Lawrence.McDonell]

Thursday 18th June 2009
Short Physical Session ANZ Stadium Gym
16mins rotating every 30secs between, Grinder, alternate dumbell shoulder press, rest and core (i did stomach copressions to assist l-sit)

C2 Rower
2x2min and 4x1 min efforts 1:1 recovery. Distances were as follows
608m & 605m for the 2mins

312m, 309m, 308m, 307m for the 1min efforts. One minute efforts also had to memorise pictures and name cities starting with S for concentration under fatigue. Hard to do without any air.

[Tom]

Thursday 18th June 2009
Short Physical Session ANZ Stadium Gym
16mins rotating every 30secs between, Grinder, alternate dumbell shoulder press, rest and core (i did stomach copressions to assist l-sit)

C2 Rower
2x2min and 4x1 min efforts 1:1 recovery. Distances were as follows
608m & 605m for the 2mins

312m, 309m, 308m, 307m for the 1min efforts. One minute efforts also had to memorise pictures and name cities starting with S for concentration under fatigue. Hard to do without any air.

That sounds freaking INTENSE man, is that to ensure your brain still works on the field?