Wednesday 18th April – 2012
10-15min Run @ EZ pace
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10-15min @ EZ – Mod pace:
3 Light TGU/arm
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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
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.
Posted on April 17, 2012, in Daily Group Training and tagged B32, Darren shaw, endurance 45. Bookmark the permalink. 9 Comments.
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!
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.
Airdyne 15 mins
TGU 4kg DB 10 mins
5 sets – subbed 10 calf raises for skipping
10 minute run
5kg TGUs x 12 minutes
5 sets
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.
A. 10 min run 5 min Airdyne
B. 15 min TGU @ 12kg
C. Done
Enjoyed the workout – Ankle OK
10 mins for each section.
Tgu@4kg
A 15mins Row
B 12mins 12ktb
C 15mins done
A. run 10mins
b. TGU 3kg
C. skips, Russian step ups, anchored sit ups done