So part of my “day job” is to help provide educational opportunities for high performance sport coaches through provincial (NCI-BC) and national directives. As part of fulfilling those duties I wrote an article on designing interval training circuits for targeted performance goals… and it’s finally been published. The HP Sircuit is an online magazine directed at high performance coaches in Canada and is sponsored in part by Own the Podium (OTP). It’s got a pretty neat layout with interactive videos and features (some of you may recognize Dana Agar-Newman from PISE and the weightlifting group that used to train at the Zone in the videos).
Take a peek at it online here: http://issuu.com/sirc/docs/hp-spring-2011
It’s a fairly basic rundown of the process of creating circuits but it gives a step-by-step process towards understanding each component and how to put them together.
Thoughts, comments, and questions are welcomed.
Buy-in: Get warm before class!
WOD: “Filthy 50”
This is a classic Crossfit.com wod and one of the tougher ones out there, enjoy.
- 50 Box jump (24 inch box)
- 50 Jumping pull-ups
- 50 Kettlebell swings (35/55)
- Walking Lunge (50 steps)
- 50 Knees to elbows
- 50 Push press (45 pounds)
- 50 Back extensions
- 50 Wall-ball shots (14/20)
- 50 Burpees
- 50 Double unders
Zone 3 – 30 reps of each
Zone 2 – 30 reps, scaled as needed
Zone 1 – scaled as needed
Cash-Out: Group stretch and enjoy the Saturday!