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

[adrian]

Split Jerk
1-1-1-1-1-1-1

60kg-65kg-70kg-72.5kg-75kg(f)-75kg(f)-75kg(PR)

followed by

15-12-9
Wallballs
Burpees

3.46

Good to get bodyweight overhead and a new PR. Am feeling mighty stiff and sore from yesterdays games. Didnt do any real recovery/stretching after.

[adrian]

8km Run

42.55

Avg heartrate: 154 (approx 80% MHR)
Avg pace: 5.27min/km

Recovery: About twenty minutes static stretches and a bit of rolling with the tennis ball.

Feelt pretty tight (everywhere) from sundays workout, but didnt seem to bug me too much. Calves seem reasonably good after so maybe I am getting some kind of adaptation. Wore the BSc tights as well so hopefully that will give me a bit of extra recovery.

[adrian]

Tabata

20:10

Pull ups
Push ups
Sit ups
Squats

301 reps

Crap. Felt good going in, felt good coming out. Muscle fatigue hit me before heart rate got too high.

[adrian]

Snatch (80%)
4-4-4

40kg

Clean and Jerk (65%)
4-4-4

50kg

then 3 sets without rest

8 press 30kg
15 hanging leg raises

not done for time, but timed anyway as I have CF in my blood - 5.40

Snatches were mostly fairly ordinary, failed quite a few while warming up. Wasn't pulling hard, or explosive enough. Need heaps more practise.

[adrian]

11km Run

59.58

Avg heart rate: 161 (approx. 84% of max)
Avg pace: 5.46 min/km

Some pretty decent hills in this run. Left leg felt a bit twingy in behind the knee/calf, but so far no real sign of the dreaded ITB. Calves seem to be going ok.

Recovery: Stretching and rolling.

http://beta.mapmyrun.com/route/detail/17976174/

[adrian]

Hang Snatch
1-1-1-1-1-1-1

40kg (70%)

Squat
10-10-10

60kg-70kg-80kg

Hanging leg raise
10-10-10

Snatches are starting to feel a bit better technically. Felt the squats in the core mostly after snatches. Calves are pretty damn sore still.

[adrian]

5.3km run

27.30

Pretty stiff, should not do squats the day before doing a run. Both calves sore, but my left calf/post tib. is very tight. Didnt do as much stretching and recovery as I should as I was in a rush.

[adrian]

21-15-9

Push Press/jerk 50kg
Kettlebell swings 24kg
200m run (car park + down ramp and broad jump up)

17.25

Good to see a couple of old faces at the gym tonight!

[adrian]

600m Intervals

1.40, 1.47, 1.53, 1.50

Tough session, had some massage on the calves this morning but still had the pain there. Shins take a beating on the concrete. Too much talking, not enough stretching post workout.

[adrian]

12km run

1hr 11mins

Avg HR: 161 (approx. 84% of max)
Avg pace: 5.58 min/km

Felt slow and sluggish. Made a note to myself not to do a long run the day after doing intervals. Got a bit of tightness around the ITB which I put down to being generally tight from last night. Ran in the Nike Free's again to try shelter my calves but they (the Free's) feel pretty heavy after the Piranhas. Left calf sore but I think that is from the intense massage yesterday as I have quite a bit of bruising which I haven't really had for a while. Will try use the Piranhas for sprints and tempo/shorter runs. Have been trying to be relatively low carb this week so I'm unsure as to how that affected my performance. Diet today was meat patties and avocado at about 8am, heaps of nuts throughout the morning, chicken at about 11.30am and probably a few more nuts. Post run: WPC shake with a teaspoon of honey and sweet potato.

Recovery: "Ice" bath (cold water bath) for 12mins. Will roll out the legs and wear the tights for the rest of the night.

http://beta.mapmyrun.com/route/detail/18526074/

(EDIT: Pulled up really badly and felt like I had a cold/flu bug - slept til about 10am which is very unusual for me, had soreness right through my body. So I'm unsure how the cold water soak affected recovery. Still feeling tight in the quads and sore in the left calf today 21/6)