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

[adrian]

Clean (squat) one rep every minute on the minute for 15 minutes.

Started at 60kg worked up to 75kg, failed on 80kg a few times, went back to 75kg, then 77.5kg for a bit, hit 80kg (PR) and then did 60kg to finish.

followed by

21-15-9

Pullups
Wall ball burpees

9.10

Good to PR on the clean.

[adrian]

Time Trial 20mins

Approx 4.3km covered (estimate on mapmyrun)

AM workout, first time in a while. Iphone wouldn't get a GPS signal, heart rate monitor didn't switch on and then fell off my chest. Probably ran at an RPE of about 7. Fairly flat out and back which was good. Calf is tight, got ice on it and am getting acupuncture this afternoon.

Pre run nutrition: BCAA's and some honey.
Post run: Tablespoon of honey then meat paleo patties for breakfast, watermelon, nuts.

[adrian]

Row: 6 x 500m

Hold best possible pace. Never slow more than 3 sec from best interval. 2 min recoveries

1.39, 1.42, 1.45, 1.46, 1.47, 1.47

Wanted to run this morning but decided to stay off the calf - that, and the track where I want to run is pitch black at 0530.
Intervals suck. Plain and simple. Wanted to keep at about 1.40 but legs and lungs couldn't maintain. So a fail on this workout for me.

Followed by inadequate stretching and some rolling of the ITB.

[adrian]

14km run

1hr 22mins 27secs

Avg Pace: 5.52 mins/km
Avg HR: 161 (84%)

Had scheduled a 13k run for yesterday but still felt quite sore in the calf so postponed. Had a few beers last night and watched Korea play in the world cup so my prep for today was ordinary to say the least. Was a relatively low intensity run with a pretty decent incline of over 3k, the problem being the decent back down which didn't do the ITB in both legs any favours. Overall I'm happy because last weeks 12k was so nasty. Wore the Piranhas which I don't think are ideal for the downhill running because it can feel like I'm taking quite a bit of impact.

Post run: BCAA's, Sweet potato. Stretching, rolling, "ice" bath.

http://beta.mapmyrun.com/route/detail/18970358/

[adrian]

For time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 20kg
60 Sit-ups
70 Burpees

23.34

Feels like ages that I've done a workout like this. HSPU's took ages.

[adrian]

Tempo

80% effort for the first half, 90% effort for the last half: 8km

42.30

Avg Pace: 5.15 min/km
Avg HR: 157 (82%)

First half I had to restrain myself a little, and then found it extremely difficult to maintain 90%. I went off HR monitor which seems to correlate pretty well to perceived effort. First half the legs felt so heavy and sore - then when I had to kick up the intensity I forgot about the soreness and just tried to hang on. Felt fairly strong in the end. Think I did the first 4km in about 22min and the second in about 20min.

http://beta.mapmyrun.com/route/detail/19065082/

[adrian]

Intervals

12 x 1 minute intervals: Rest 30sec between intervals.

Approx. 3km covered

Ran on the 300m track in Epping (iMapmyrun) First interval covered a bit over 300m, then probably maintained close to about 270m for the bulk until the end when I just died, legs gave up and felt completely spent.

No pre-workout nutrition which was stupid. Post: can of coconut water and BCAA's. Stretching and hot bath - couldn't handle jumping into cold water today.

[Rob]

That run really sucked. People would have thought I was crazy!!!

I am definately competing overseas and pulled out of tough bloke so I did not get injured

[adrian]

16km Run

1:32:22

Avg Pace: 5:44min/km
Avg HR: 157 (82%)

Not too bad. Legs felt heavy and sore at first. Warmed into it. Felt really good at about 11km, felt pretty fatigued about 13km. No ITB. Had been fairly tight with the diet this week but am going to have to start experimenting with some energy gels or other carbs during run.

Pre Workout: Banana, BCAA's, Honey
Post Workout: BCAA's, honey, sweet potato.

Recovery: Stretch, hot bath. Went to A.R.T afterward as well - painful!

http://beta.mapmyrun.com/route/detail/19251534/

[Dan]

42kms ........sep 19