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Tuesday 15 December 2009

Posted by The Coach on December 14th, 2009

Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg

Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence

For time:
Pull Up, 20 reps
Double Under, 30 reps
Pull Up, 15 reps
Double Under, 30 reps
Pull Up, 10 reps
Double Under, 30 reps
Pull Up, 5 reps
Double Under, 30 reps

Post time to comments

Running Technique Analysis (wmv)(mov)


7 Responses to “Tuesday 15 December 2009”

  1. The Cell said

    “Frustrations only lead to failure, patience whilst learning new skills equate to a mastery of that discipline”… SS

    Now I am not the first to say something like this but the reason I have posted this is because I have seen a lot of frustration this morning associated with the simple skill of skipping. It is a skill and it is relatively simply (without over generalizing) the term simple has different meanings for different people but keeping it within our box, for our athletes, double unders are something all of you can do…

    Remain patient, time is not relevant when learning new skill transfers and building new neuromuscular pathways…


  2. Bliss said

    You know, I had the same thought on the way home.

    I am one that is very much prone to frustration when working the development of a skill…it’s not fruitful and I think it ultimately prevents progess. While I am no expert, I find (for me) focusing of the parts of the skill help (eventually) execute a more complete skill…but perhaps not.

    I think Stef is right, patience is key. God knows I am not know for my patience. Perhaps that is the skill I need to develop and the physical skills will come all the easier.

  3. Will F said

    I SMASHED the double unders today! I found everything fell into place when I had the right tool for the job. I’ve got one of those ball bearing type skipping ropes.

    Warmup – 1000m row, CFWU x2
    Pose – I’ve been doing an 8km run at the of each week, feels slow but I know it’s fast.
    WOD (red band): 6.21

  4. gus said

    back squat: 3-3-3-3-3-3-3

    felt good to squat heavy again.

    double under practice…

    red band pull ups, single skip x 3 sub
    = 8:25

  5. The Cell said

    Mr J. Risely still has the record for today’s WOD. Who can take him over??? BAM!


  6. The Cell said


    Brad with 3.12



  7. Adam Piller said

    Brad got lucky!

    Wod as rxd 4.04mins

    good work all!

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