Wednesday 18th April – 2012

10-15min Run @ EZ pace
+
10-15min @ EZ – Mod pace:
3 Light TGU/arm
+
3-5 Sets @ Moderate pace:
1min Single skips
1min Russian step ups
1min Anchored sit ups

Coaching notes:
Why 10-15min? If you didn’t do this last week, be smart about the volume you select. Perhaps more is not more.

Post your training notes to comments

20120417-154704.jpg

Even the Fit can be Fitter.
Darren Shaw, CrossFit Ignite Sydney

The test:
FT: Row 500m
-Rest 90sec-
FT: Row 500m

The result:
Quick times but with a differential that can be trained to improve.

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Posted on April 17, 2012, in Daily Group Training and tagged , , . Bookmark the permalink. 9 Comments.

  1. Run – 13mins
    cut it short to ease up on the calves, they felt fine and I want to keep it that way!

    TGU – 15mins @ 5kg DB
    flowed, felt slightly less stable with right arm up

    5 sets
    got my sweat on!

  2. A. 17 minutes (circuit a little large),
    B. 12KB
    C. Done

    Notes:

    Enjoyed the run. Felt like I had breathing/heart rate under control throughout.

  3. Airdyne 15 mins

    TGU 4kg DB 10 mins

    5 sets – subbed 10 calf raises for skipping

  4. 10 minute run
    5kg TGUs x 12 minutes
    5 sets

  5. A: 16min run
    B: 12ish min tgu @ 12kg
    C: 5 rounds
    Notes:
    Felt good, got a little sweaty but breathing under control through out the sesh.

  6. A. 10 min run 5 min Airdyne
    B. 15 min TGU @ 12kg
    C. Done

    Enjoyed the workout – Ankle OK

  7. 10 mins for each section.
    Tgu@4kg

  8. A 15mins Row
    B 12mins 12ktb
    C 15mins done

  9. A. run 10mins
    b. TGU 3kg
    C. skips, Russian step ups, anchored sit ups done

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