Wednesday 31st August – 2011
Row – 5min @ Z1
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5 Sets:
Row – 60sec @ 90%
Row – 60sec @ 50%
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Rest 10min (include 20-30 hspu)
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5 Sets:
Row – 60sec @ 90%
Row – 60sec @ 50%
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Row – 5min @ Z1
Post your ave pace /500m for the 90% and 50% to comments
Tim and Sammy: playing with their sit up stimulus
Posted on August 30, 2011, in Daily Group Training and tagged AnG endurance moderate power work, B32 CrossFit, Canberra, MAP 60/60. Bookmark the permalink. 11 Comments.
5min Row @ Z1
1094 total metres @ 225 per 500 avg
1min @ 90% & 1min @ 50%
2554 total metres @ 140 -145 per 500 avg & 210 – 215 per 500 avg
20 HSPU total broken into 6 sets of 3 & 1 set of 2
1min @ 90% & 1min @ 50%
2601 total metres @ 140 -143 per 500 avg & 205 – 215 per 500 avg
5min Row @ Z1
1125 total metres @ 215 per 500 avg
Row 5 min: done
Set 1: 2455 metres (90@145-155; 50@210-215)
Rest: 20 raised push ups (front bench) and 2 x 15 secs of handstands
Set 2: 2398 metres (90@150-155; 50@215-228)
Airdyne 5 mins: done
A. Done.
B. 1:37 – 1:42 / 500m @ 90%
2:25 – 2:30 / 500m @ 50%
2500m covered
C. only got 15 hspu’s in. shoulders a little tight n fired up after first few reps.
D. 1:40 – 1:45 / 500m @ 90%
2:25 – 2:30 / 500m @ 50%
2463m second time around.
E. Done on airdyne.
Hi team.
Just finished day 1 of the OPT exercise physiology assessment course. What I got from today is that we’re dialed and on track for ‘balanced fitness’. More on that when I return.
Got some useful movement screening ideas (we need more single limb assessments) and some ways for us to upgrade our prescriptions regarding biosignature style skinfold work. Very exciting.. Stay tuned.
Looks like we delve into blood lactate testing tomorrow on a watt bike (painfully similar to an airdyne) using some real tiime, skin temp, HR, blood pressure and breathing rates to determine accurate training programs for folks on the individual athlete/ higher end performance side of things.. Geeky!
Also seeing and talking about some new ways to tier client streams to keep what we do individual based.. Even in group settings..thats something that drives me immensely and builds upon what Nick, Joelle and Paul have also had thoughts on.
Really cool to be hanging out with a group of coaches that are progressive and thinking outside the box when it comes to health, performance and longevity in a ‘balanced fitness’ model. Something that is rare within the crossfit community these days.
Stay tuned for more. I’ll attempt to give a brief rundown of each day as we go along.
Here’s a quick update on my training for those of you who have been asking.
Travel training log
Vancouver
Thursday pm:
(jet lagged but in the sun!)
Walk 10min
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Run – 12min @ Z1
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Dynamic hip mobility – 5min
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3 Sets:
Run – 2min @ 85-90%
walk rest HR drop 20bpm
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Walk – 10min
Friday mid am:
A. CGBP – 84kg x3x; rest 2min
B. FS – 84kg x3x; rest 2min
C1. Seated DB alternating shoulder press – 8/am @ 18kg; rest 10sec x2
C2. Db shoulder carry lunges – 30steps; rest 90sec x2
D. Amrap C. x1
E. 2x18kg db lunges – 20 steps
Saturday mid am:
@ CrossFit Lions
Part 1.
3RFT
5 x 63kg power snatch
10 x 63kg bb fwd lunges
15 x 63kg dead lifts
Rest 5min
Part 2.
2 Sets:
Row – 500m @ 95-100%
20 pull ups
Rest 5min
Friggin HOT Scottsdale, AZ
@ CF 480
Monday:
A. KB floor press – 16×5, 24×4, 32×4
B. Power clean – 80×3, 90×1, 96×1 (pb)
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10 RFT:
Row 500m
15 burpees
Time: 28:55
Tuesday:
100 TGU @ 16kg; not for time
Wednesday:
3 sets @ 97-100%:
15 clean and jerk @ 63kg
Run 200m
250m row
10min active rest b/t sets
Row 5 min Z1 done
Set 1 – About 1:59 – 2:03 /500m @ 90%, 2:40 – 2:60/500m @ 50% messed up recording so didn’t get total metres
Push ups 12 on red/red bands, then 8 on blue/red
Set 2 – 2:04/500m @ 90%, 2:60 @ 50% Total 1927m
Row 5mins Z1 done
5 mins @ Z1 – done
2125m – 208 @ 90%, 234 @ 50%
2102m – 211 @ 90%, 240 @ 50%
5 mins @ Z1 – done
30 push ups on toes
Hey Gang, big day on the rowers today!
Look ahead to Saturday for those who are coming, big testing day…get ready and remember, training is at 7am on SATURDAY!!
5 min @ Z1
Set 1 – 2:05 – 2:10 @ 90%, 2:40 – 2:50 @ 50% – 2050m
Set 2 – 2:07 – 2:15 @ 90%, 2:30 – 2:50 @ 50% – 2065m
5 min @ Z1 – run
A: 5min @ Z1, 1100 meters.
B: 90% @ 140 – 145, 50% @ 210 – 215, 2505 meters.
C: 30 x steep decline push ups on parallettes.
D: 90% @ 140 – 150, 50% @ 215 – 225, 2385 meters.
E: 5 min @ Z1, 905 meters.
Notes: Felt a little taxed after the last two days of training so I was not sure what to expect tonight. This format felt a lot better personally than the 30 sec on 30 sec off we did last week. Rest day couldn’t come at a better time
A. Done
B. 90% 140 to 145 50% 215 220 total distance 2566
C. Done
D. Same as B total distance 2533
E. Done