@CrossFitTSV
AMDAP in 3 days @AimeeStrickland ?? #asmanydessertsaspossible... view conversation on twitter
SAT: Regional Event 4
May 24 2013
Conditioning:
In Teams Complete,
100 Wallballs
100 Chest To Bar Pull Ups
100 Pistols
100 Dumbbell Snatch
24 Hour Rowing Challenge
May 22 2013
Time for an update on the rowing... Today marks 2 years since the passing of Sam Faust - a pertinent reminder as to why we are putting ourselves through this. Our thoughts and prayers are with Sam's family today.
We are now sitting at 9 teams registered! Fundraising looks like:
Team CFTSV Led by Stricko has $1170
Team Swaffer Led by Horse has $550
Team Castorina Led by Corrine has $270
Team Franzmann Led by Sue has $200
Team Big Tones Led by Tony has $30
We have had some flyers printed that will be in the gym this afternoon. Please take a pile of these and hand them to your friends and workmates to get the word out there and get these dollars raised! If you are a "single" looking for a team, please write your name and phone number on the whiteboard opposite the desk at CFTSV. Then, if you are a team, looking for a "single" you can look on the board to hook up an extra team mate!
FRI: Get Strong
May 23 2013
Strength:
A.
For 10 Minutes
Strict Press x 6
B.
For 10 Minutes
Bent Over Row x 8
C.
AMRAP in 3 Minutes
Push Ups
THUR: Climbing Ropes
May 22 2013
Strength:
For 15 Minutes
Hang Power Clean x 3
Conditioning:
AMRAP in 12 Minutes
1 Rope Climb
4 Squat Cleans 42.5/60kg
URGENT REGIONALS SHIRTS
May 20 2013
Unfortunately the Regionals shirts did not arrive in Australia in time to be shipped to us in time for Regionals. If you are heading to Wollongong and want to rep' the Thunder in our new shirts, you will need to email Aimee by Tuesday night at astrickland@fitsolutions.net.au. I need to know if you want a shirt or singlet (singlet for ladies only) and your size. The shirts and singlets are the same styles we usually get from "The Brave". The wonderful Brave Boys are going to bring over to Wollongong the shirts we need and then ship the rest up to Townsville. The shirts and singlets are $30 each. Please only people whom are going to Wollongong let me know at this stage! Thanks!
WED: Short and Sharp
May 21 2013
Strength:
For 20 Minutes
Deadlift x 3
Conditioning:
Row 300m
15 Kettlebell Swings 24/16kg
15 Burpees
Row 200m
10 Kettlebell Swings 24/16kg
10 Burpees
Row 100m
5 Kettlebell Swings 24/16kg
5 Burpees
Remember team, mobility is always important and it is always good to have a super friend around to help you out :)
TUE: Running With Gymnastics
May 20 2013
Conditioning:
AMRAP in 20 Minutes
12 Hand Stand Push Ups
Run 200m
12 Strict Pull Ups
Run 200m
Finisher:
2 x 15 Side Plank Lifts
MON: Heavy Legs
May 19 2013
Strength:
A.
EMOM For 10 Minutes
Back Squat x 3
B.
For 10 Minutes
Front Rack Lunge x 6/Leg Alternating
Conditioning:
AMRAP in 6 Minutes
20 Squats
20 Walk Lunges
10 Squat Jumps
10 Jumping Lunges
24 Hour Rowing Challenge UPDATE
May 14 2013
We have 6 teams registered for the 24 hour rowing challenge! A great start, with some of our most faithful supporters already throwing their hat in the ring, taking up the challenge. We are hoping for a minimum of 15 teams with a fundraising target of $10,000 so get a few friends together and register for this great cause.
Our good friends at CrossFit 4740 in Mackay have seen this event and are running a concurrent 24 hour row! They are fundraising for a different cause, but have pledged to help us with our fundraising for The Sam Faust Foundation with a percentage of their funds raised being donated to the Foundation! To make things interesting we are having a "coaches battle" with Beno and his team in Mackay. Our coaches team of Stricko, Oatsy, Critch and BC will go "head to head" with Beno and his team. The crew who rows the most calories wins! The losing crew will make the difference in calories up in burpee penalties!!!
We have updated the start and finish time for this event. We have decided that a 6pm Friday start is much kinder than 9am Saturday. This way we will get the hard slog through the night out of the way early and then your friends and family can come down on Saturday and cheer you on through the gruelling last hours. As a result there will be no Friday night classes on the 14th of June, but we encourage you to come down to the box and cheer the teams on as they begin. Class on Saturday will be at 7.00am, meet at the box and we will move off site for the session as a group. Following this we will have a BBQ breakfast at the box that we encourage every one of you to come down to. There will be a charge for breakfast, with 100% of funds raised going to the Sam Faust Foundation. We would hope some of you could come back for the 6pm Saturday finish, perhaps to drive your mate home, or massage their quads, or hold their hair back from the bucket, or to grimace through watching the coaching team do their burpee penalties if they lose the coaches challenge!
Please continue to support this great cause, by getting your friends, families, neighbours, colleagues, acquaintances etc to donate for your team or your mates! Stricko is rather competitive (I know - what a shock!!) and wants to win the fundraising race and the dancing competition.
Current Fundraising Tally: $550
General Donations to Stricko for Dancing with the Townsville Stars; $250. Thanks to BNZED Landscaping (Brett and Zita Boyd), Kirrily Dearing, Mell Hill and Jane Bourke.
Team Swaffer - $250 (leading something coz they won't win the rowing), Team Castorina $50
SAT: Kelly
May 17 2013
Conditioning:
Kelly
5 Rounds
400m Run
30 Box Jumps 24/18"
30 Wall Balls 20/14lb
FRI: Get Strong
May 16 2013
Strength:
For 20 Minutes
Push Press x 5
Conditioning:
4 Rounds
1 Minute at Each Station
Push Press at 75%
Strict Pull Up
Finisher:
2 Rounds
25 V-Sits
25 Hollow Rocks
Thur: Test Day
May 15 2013
Strength:
For 12 Minutes
Find a 2 Rep Max Front Squat
Compare to the 18th of April
Conditioning:
Elizabeth
21-15-9
Squat Clean 62.5/42.5kg
Ring Dip
WED: Gymnastics + Tabata
May 13 2013
Gymnastics:
For 10 Minutes
Even Minute 2 for 1 Muscle Ups
Odd Minute Handstand Push Ups
Choose a number of reps that you know you will never miss.
Conditioning:
Tabata
Row
Knees to Elbows
Double Unders
Medball Slams
TUE: Olympic Lifting Power
May 13 2013
Olympic Lifting:
For 15 Minutes
Power Snatch x 2
Conditioning:
AMRAP in 10 Minutes
Plate Push
Farmers Carry 100m
MB Sit Up and Throw
Finisher:
3 x 10 Side Plank
MON: Jackie
May 12 2013
Strength:
For 20 Minutes
Thruster x 5
Conditioning:
Jackie
1km Row
50 Thrusters 20kg
30 Pull Ups
SAT: Jack
May 10 2013
Conditioning:
"Jack"
AMRAP in 20 Minutes
10 Push Press 52.5/35kg
10 Kettlebell Swings 24/16kg
10 Box Jumps 24/20"
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, and siblings Abe, Mandi, Amber and Abi.
FRI: Body Weight Extraordinaire
May 9 2013
Strength:
In 12 Minutes
Front Squat x 10
Conditioning:
1 Mile Run
100 Sit Ups
75 Squats
50 Push Ups
25 Pull Ups
1 Mile Run
Today's workout is based around a smaller version of the hero workout Murph :)
THUR: Bench
May 8 2013
Strength:
In 15 Minutes
Bench Press x 5
Conditioning:
AMRAP in 7 Minutes
3 Wall Walks
15 Tuck Jumps
Finisher:
AMRAP in 3 Minutes
Double Unders
WED: Rowing
May 7 2013
Olympic Lifting:
12 Minutes
3 x Hang Power Snatch + 3 x Overhead Squats
Conditioning:
In Partners, Row
500m
400m
300m
200m
100m
TUE: P-Chain Day
May 6 2013
Strength:
In 20 Minutes
Deadlift x 5
Conditioning:
20-15-10
Sumo Deadlift High Pull 42.5/30kg
Push Up
MON: A Little Push Pull
May 5 2013
Strength:
In 15 Minutes
Strict Press x 1
Strict Pull Up x 8
Conditioning:
AMRAP in 8 Minutes
9 Dumbbell Push Press
7 Body Rows
5 Pistols Each Leg
Mell Hill Regionals Shirt
May 2 2013
We are aware that there are a large number of CFTSV groupies heading down to Regionals to support our Melissa Hill and team Tropic Thunder. We have ordered a number of Tropic Thunder shirts and singlets through "The Brave Project" and these are on their way. Ainslie has designed a fun shirt in support of Mell. These shirts have been designed using an online company t-shirtking.com.au by Ainslie. We wanted to make sure all of Mell's supporters had the chance to order one. The link to have a look at the design is http://t-shirtking.com.au/designer/working_copy/1205810103
I am co-ordinating the ordering of these shirts... They are going to cost around $38 including postage and we need to submit the order by Monday 6 May if we are to get them in time for Regionals. If you would like to order one, please post in the comments section below which size you are after - or email me at astrickland@fitsolutions.net.au
If you are going to Regionals with a friend, and you see this post, please check that they have seen it also - we don't want anyone to miss out! We are also going to give first preference for purchase of Tropic Thunder shirts and singlets to those traveling to Wollongong. These are the standard "Brave" shirts and singlets we regularly order - they are all black in colour (like the ones we had for our games day last year). If you are going to Regionals and keen to purchase one of these also - please email me with your size and whether you are after a shirt or singlet (or both) and I will do my best to accommodate everyone's request. I only got T-shirts (no singlets) for the blokes this time.
SAT: Many 1 Minute Efforts
May 3 2013
Conditioning:
4 Rounds For Max Reps
1 Minute Deadlifts 60/40kg
1 Minute Burpees
1 Minute Kettlebell Snatch
1 Minute Sandbag Get Up
1 Minute Rest
Finisher:
Sprint 800m
FRI: Muscle Up Training
May 1 2013
Gymnastics:
8 Minutes
Strict Muscle Up Ladder 1-2-3
Conditioning:
10-20-30
Push Press 40/30kg
Box Jump 24/18'
Toes To Bar
Finisher:
100 Medball Side to Sides
THUR: Training For Helen
May 1 2013
Strength:
10 Minutes
Front Squat x 8
Conditioning:
AMRAP in 18 Minutes
400m Run
15 Kettlebell Swings 24/16kg
15 Pull Ups
WED: Power
Apr 30 2013
Olympic Lifting:
12 Minutes
Power Clean x 3
Conditioning:
10 - 1 Power Clean at 75%
1 - 10 Lateral Burpee
Finisher:
AMRAP in 3 Minutes
Strict Hanging knee Tucks
TUE: Double Unders
Apr 29 2013
Strength:
10 Minutes
Push Press x 3
Conditioning:
5 Rounds
90 Second Row for Calories
90 Seconds Double Unders
MON: Barbara
Apr 28 2013
Conditioning:
Barbara
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
3 Minutes Rest
SAT: Front Squats
Apr 26 2013
Strength:
10 Minutes
Front Squat x 10
Conditioning:
AMRAP in 15 Minutes
8 Chest To Bar Pull Ups
8 Power Snatch 30/20kg
24 Double Unders
FRI: Going Over Head
Apr 25 2013
Strength:
15 Minutes
Strict Press x 3
Conditioning:
On a running clock complete:
3 Rounds
0 - 2 Minutes Run 400m
2 - 4 Minutes Max Handstand Push Ups
4 - 6 Minutes Max Kettlebell Swings 24/16kg
6 - 8 Minutes Rest
CFE Running
May 22 2013
This week you have the freedom to complete the run in your own time. I have chosen a route as an example but feel free to find your own route or do the one provided. BC will be at the box due to majority of our staff being at CrossFit Regionals so get together as a group and hit it hard.
WOD: 7km TT
This is a little longer than what we have been covering but will be a good test for everyone. If you start at the rockpool and follow the strand to Sir Leslie Thiess drive, left up to the Casino following thr road back around to the Strand and then back to the rockpool (approximately 7kms).
CFE Swim 21/5/13
May 20 2013
CFE swim tomorrow at Long Tan pool.
Remember to bring flippers and kickboard.
WOD:
2x(4x100)
There is a little spin on this one that Michaela will take you through.
CFE Ride
May 19 2013
20/5/13
We are hitting some hills once again to continue to build that leg strength.
3x Oxley Street hill through the city and along the strand to Gregory Street
Home run 30-33 kph
CFE Run
May 15 2013
Endurance running group meet at Anzac Park at the memorial. We are looking to build from 3 weeks ago were 3 did 4x1km efforts. Look to hold 10-15 seconds under 5km race pace.
3x1.6km efforts - rest 5 minutes after each effort. No more than 10-15 second drop in time over 3 efforts.
CFE Swimming 14/05
May 14 2013
Today Michaela will be taking you guys through some speed work.
A) Drills and skills
WOD: 3x200m
50m Dive start - as far as possible underwater then swim easy
Jumpout
5x squat jumps - sprint 25m - easy 25m
jump out
5x Push ups - sprint 25m - easy 25m
jump out
5x burpees - sprint 25m - easy 25m
Rest 2 minutes
Goal here guys is to only rest at the end of the 200m. See you at Long Tan Pool at 5.30pm.
CFE Riding 13/5/13
May 12 2013
Tomorrow guys we are going long once again. We will repeat our ride from last week down into the city and out to Pallarenda then home again.
WOD:
50km ride @ 28-33kph
CFE ROW
May 10 2013
Longer Intervals at decreasing pace this week for the Row WOD. The first one should be tough and aim for around a 5sec/500m drop in pace from there.
We have had a few teams nominate for our 24 hour marathon interval session next month but still keen to see more get involved. Remember all the pain is for a fantastic cause!!
WOD
10 mins @ 28spm - rest 4 mins
10 mins @ 24spm - rest 2 mins
10 mins @ 20spm
CFE Running
May 8 2013
Hi guys,
Today meet at the Sports Reserve.
4x400m efforts at 85%
Don't forget Mothers Day Fun Run on Sunday morning, click on the link for more information.
http://www.townsvilleroadrunners.com.au/events/fun-run-series/mothers-day-classic
CFE SWIM - Time Trial
May 6 2013
Swim session is again at Long Tan with a 5.30pm kick off. Michaela has been doing an awesome job drilling some skill work into everyone and it's time to reap the benefits with another 500m time trial. Remember our time trials are all out efforts so leave nothing in the tank.
Go back through the Endurance blog and compare times to February 3.
WOD
500m Time Trial
CFE BIKE
May 6 2013
This weeks bike ride will be a repeat of last weeks 40 odd k's through the City. This week aim to push the pace a little more heading home.
WOD
40-45k @ 28-33km/h
CFE ROW
May 3 2013
Registration is open for our 24 hour Erg Challenge and if you are keen on giving this thing a crack you better start getting into some of these sessions. This week we are going back to some shorter intervals with higher effort.
WOD
5 mins @ 24spm - rest 2 mins
4 mins @ 26spm - rest 1.30
3 mins @ 28spm - rest 1 min
4 mins @ 26spm - rest 1.30
5 mins @ 24spm
CFE RUN
May 1 2013
Just under two weeks before the Mothers Day Fun Run so we will look to build on some strength work from last week. Find details here www.townsvilleroadrunners.com.au/events/fun-run-series/mothers-day-classic.
Crappy turn out last week but it was Anzac Day so we will let you off the hook but no excuses this week.
Meet at Anzac Park 5.30pm again before taking on the 'See-Saw".
SKILLS + WARM UP
1k run and pose drills concentrating on foot pull and leg turnover.
WOD
AMHAP in 30 mins of Melton Terrace, Cleveland Terrace See-Saw.
CFE BIKE
Apr 28 2013
This weeks bike ride will be a longer more steady bunch ride then some of the interval work we have been doing. The goal will be to get out around 40-45km sitting somewhere between 28-32km/h throughout. Try to maintain a good cadence, rotate the leads and communicate.
WOD
40-45km @ 28-32
CFE ROW
Apr 26 2013
We are going long tomorrow with 2 x 20 minute intervals. Aiming for 24 spm which should allow the pace to remain manageable for most of the effort. Rest 5 mins out of the seat then back to work. We will continue to build up with these long aerobic efforts as we get closer to the Erg Challenge.
WOD
2 x 20 mins @ 24spm - rest 5 mins
CFE RUN
Apr 23 2013
Meet at Anzac Park this week for some 1k intervals. Goal here is to sit around 15-30sec/km quicker than best 5k pace. That means if I have a 25 minute 5k time, I would have to sit on somewhere between 4.45 and 4.30 for each kilometre. We are getting closer to the Mothers Day Fun Run and we want to keep building some speed and strength for that 5.2k event.
WOD
warm up with pose drills
4 x 1k efforts rest 4 mins between each
5 max effort short hills on Melton Tce
CFE Swim
Apr 23 2013
Swimming is on today at Long Tan Pool at 5.30pm (on Fulham Road). Meet inside the enclosure to the right. Remember to bring your kickbaord and flippers as they will be used over the next few weeks. If you don't have any there will be some to borrow at the pool.
WOD: But longer this week, come and give it a crack.
See you there. Remember to sign in before you get there.
CFE BIKE
Apr 21 2013
This week we have a descending set of intervals with the aim to go out at a good pace and then hold on as the intervals shorten.
Build the effort gradually on warm up then get after the first 8 mins.
Recovery should be easy spin to allow the group to bunch back up.
WOD
10 min spin warm up
1 x 8 min effort - 3 min rec
1 x 3 min effort - 2 min rec
2 x 1 min effort - 1 min rec
3 x 30 sec effort - 15 sec rec
CFE ROW
Apr 19 2013
We now have a little goal to work towards with our 24 hour challenge being announced. Details are still to be finalised but the date is down for June 15 and 16 with teams of 4 so start thinking about who you might want to ask to have a crack with you and get to the CFE Row WOD as often as possible. Stay tuned for more info.
WOD
3 x 1000m @ 26spm - rest 3 mins
CFE RUN
Apr 18 2013
We are back at Queens Park for some run intervals this week. Great turnout by the gang that did the TPC 10k run. Next event on the calendar is the Mothers Day Fun Run on May 12. This one is a shorter 5.2k course from Rossiter Park so speed will be a focus over the next 4 weeks. Following the Mothers Day Run we will start to build towards the Townsville Running Festival Half Marathon or 10k where we will add in an extra long run each week as well.
WOD
In partners 1:1 run -
100m, 200m, 400m (rest 4 mins after the 400's) x 3 rounds
* aim to hold your pace through each distance
CFE SWIM
Apr 15 2013
Swim group is back this week and we are moving to the 'big pool'. Meet outside the front of Long Tan at 5.30pm. We will be aiming to get those strokes looking tidy pretty quickly before moving onto some long work.
WOD
5 x 100m on cycle times
rest 2 mins
5 x 100m on cycle times
CFE BIKE
Apr 14 2013
We are back in action after a couple of weeks off to refresh the bodies. Cycle team meet at the box and we will go for a longer hit out to get back into the swing of things again.
WOD
40 mins 26-28km/h
2 x breakwater sprints
35 mins 30-32km/h
* easy on the way out, rotate leads and communicate. Sprints are length of the breakwater to the roundabout at the Casino - give it some. On the way back pick the speed up some but stay consistent.
CrossFit Endurance Block 2
Apr 11 2013
We are set to kick off the second phase of our Endurance program on Monday 15 April. The first 12 weeks we spent a lot of time on developing some skill in our 4 sports with the main focus was on short interval work. In the next block of training we will continue to hone our skills but the interval focus will be longer than our previous block. There will still be some short sharp intense sessions mixed in but essentially we will be looking to build the aerobic base as we approach the running and triathlon season.
SESSION INFO
Monday the cycling crew will kick off again with a 5am start as usual. It is absolutely essential that your bikes have lights as we are now not getting full light until after 6am.
Tuesday the swim group will meet at Long Tan instead of Kirwan with a 5.30pm start. Fins and a board will be very helpful so make the investment.
The running group will meet at Queens Park this week at 5.30pm. We will move this around from week to week so check the web for details.
Rowing is back to its normal 8am time on a Saturday morning.
SIGNING IN
Don't forget to jump online to sign in to all Endurance classes. It helps us keep track of our numbers and our athletes accounts. Failure to sign in will result in a burpee penalty for the whole class so don't be the one to forget to sign in!
ENDURANCE CHALLENGES
Throughout the year we are very keen for you guys to put your CrossFit and CFE training to good use so wherever possible will be looking for you guys to have a crack at the many events that are available.
The first run of the season has snuck up on us and is this Sunday 14th April. It is the Townsville Podiatry Fun Run and there is a 10k course or a shorter 3.7km if you aren't up for the longer run. The run starts at 7.00am from Pioneer Park at Riverway. Find an entry form at this link www.townsvilleroadrunners.com.au/event/fun-run-series/podiatry-centre-funrun.
The other event I have been talking about for a little while with our rowers is a 24 hour rowing challenge. The challenge is to row for 10 mins every hour on the hour for 24 hours!! I am hoping to double this event as a fund raiser for our chosen charity The Sam Faust Foundation. I would like to go old school with this and have people be sponsored for every kilometre they row or something similar. During the 24 hours I am hoping for a grand total of 2 and half million metres!! This will be a very gruelling event with a total of 6 hours spent in that uncomfortable seat rowing. So anyone that likes the sound of hanging out at the box for 24 hours doing some rowing and eating some ice cream better look to spend sometime with us on a Saturday morning getting some serious k's in their legs. The date I am setting down for this event is Saturday 15 June through to Sunday 16 June. Expressions of interest on this massive task should be forwarded through to my email at dstrickland@fitsolutions.net.au. More info will follow in the next week or so.
FUTURE INFO ON SESSIONS
The website can be tricky for us to maintain to keep everyone up to date with what is happening so as we have finally started to catch up on technology we have found twitter to be very useful. Download twitter onto your phone and type in CrossFitTsv and follow us to stay up to date with session changes, locations and general info on what is happening at CrossFit Townsville.
CFE SWIM
Mar 25 2013
Last swim before a short break to the program. We are going to continue to play with 100m cycle times and finish with a WOD. Numbers have been great with the swim program and it has by far been the most popular of all the CFE classes. If you are going to continue to be consistent with this session it would be worthwhile investing in a set of fins, a kickboard and a pull buoy. Best place to pick up that sort of gear would be Sportscene on Woolcock St.
WOD
4 x 100m on cycle time
then
5 rounds for time of:
Swim 25
20 squats
Swim 25
10 burpees
Finish with
2 x 100m on cycle time
CFE BIKE
Mar 24 2013
Last bike session before Easter and a couple of weeks rest. We will revisit some of our earlier work with a ride out to the dam for some short intervals and then bring it home very strong. We will resume the bike sessions from Monday 15th April.
WOD
20 mins @ 28-30km/h
5 x 1 min @ very hard - 2 min spin easy
20 mins @ 35km/h+
CFE ROW
Mar 22 2013
This weeks row session is a couple of long grindy intervals. We are chasing a straight out aerobic response so first interval will be conversational pace while the second will be quicker but still sustainable for the duration.
Note to all our rowers that this will be the last week of rowing for a few weeks as we look to deload a little over the Easter break. We will be back on deck Saturday April 13 where we will start the build up for our first endurance challenge of the year. I will be giving out more details before the next block starts so stay tuned.
WOD
2 x 16min intervals - 3 min recovery
* first interval @ 22spm (conversational pace, good technique and controlled throughout)
* second interval @ 26spm (sustainable but probably no talking : )
CFE RUN
Mar 20 2013
This weeks run will be from Riverway so meet out the front of the AFL training grounds and we will take it from there. Good efforts with the hills and the feedback I got from a couple of people was that they could feel themselves using their pose but it was tough work. Fatigue will definitely accumulate on these types of days so when you feelt that start to occur go back to the running stance checklist and make sure midline is tight (this will allow you to fall forward with some stability as you shift supports) keep your head position neutral (this will help you preserve your posture and expend little energy in doing so) and keep your arms in a nice, relaxed position. Fall from the ankles and away you go!!
Short sharp stuff this week with some hills thrown in again to continue our leg strength phase.
WOD
5 mins easy run
then
5 x 30 sec hard - 1 min very easy recovery
* 400m pace here
3 x 100m hill climbs (sub 30 sec is a good mark to hit on these) - walk back recover.
5 x 30 sec hard - 1 min very easy recovery
5 mins easy run
CFE SWIM
Mar 17 2013
Some good technique work done last week with Michaela and we are looking to build on those drills this week. Looking for people to be right on watching the clock on their efforts this week as we look at some pace work over repeat 100m. We need you guys to be aware of what cycle you are leaving on as it makes it easier to measure improvements.
WOD
Drills and skills
100m repeats on cycles (lots)
CFE BIKE
Mar 17 2013
Hills again this week with a bit of fast stuff coming home. It is starting to stay darker for longer so make sure those lights are on the bikes and stay safe coming down those hills!!
WOD
25 mins 27-29km/h
3 x see-saw efforts of Murray Street and Hale Street
* one effort is up Murray Street down Hale Street, back up Hale Street and down Murray Street.
Come home with 2 minute efforts of 38-42km/h and easy spin 2 minutes.
CFE ROW
Mar 15 2013
Short, Intense intervals this week with just enough recovery to back up the effort and intensity. Pace wise the aim is to sit consistently at just below best 500 pace. We haven't tested the 500m as yet but we have done plenty of high intensity rowing at around that speed. Play around with it in the first few and find that pace and try and hold.
WOD
20 x 200m @ 28spm - 90 seconds rec
CFE RUN
Mar 14 2013
Sorry about the late post guys. Like I said last week it is time for some hill running to reinforce that pose position. There are plenty of hills in the North Ward area so who knows where we will end up but we will meet at Queens Park first for some skill work before venturing on.
WOD
15 mins skills and drills at Queens Park
then
5 x 60 second hill efforts with 4 minutes recovery (leave on the 5 minutes)
* keep pace consistent and look to lean from the ankles with a nice unbroken midline i.e. dont lean forward from your head and shoulders especially as you get tired!
