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Sam Cannons
08-06-2007, 05:52 PM
I just got back from the ASCA course, and one of the great things we covered was this french interval system they call The Eurofit Supermax Intervals. Basically using 1-2km row/run to get your max aerobic speed (m/s) you determine your 130% speed. Using this speed you set your distance to cover in 15sec(little bit of maths involved), then basically go flat out for 15sec on 15sec off making sure you make the distance each set. Go for minutes or rounds. I did it on a C2 and we set it for 70m each set and did 1050m. Very taxing on a rower starting and stoping. The course coach was the S&C coach for the Brisbane Broncos and makes them do it once a fortnight or so with running, apparently they hate it.

Mike ODonnell
08-06-2007, 06:10 PM
Pretty similar to Tabatta protocol (20/10), but it's all good....and will kick your ass.

Sam Cannons
08-06-2007, 09:43 PM
Yeah very similar, rumour was they were going to call it 'Le Tabata' but had copyright issues. Works well for running athletes like soccer/football players, thats what it was originally set up for.

Mike ODonnell
08-07-2007, 06:30 AM
Yeah very similar, rumour was they were going to call it 'Le Tabata' but had copyright issues. Works well for running athletes like soccer/football players, thats what it was originally set up for.

Le Lawsuit...Ha....funny....it works great especially if you are involved in a sport that has more power and quick bursts of speed....which is pretty much every sport. (by my definition of sport that is)

Don Stevenson
08-07-2007, 07:17 AM
Sam was that Dan Baker?

If so you are lucky to have had him teaching the course!

Sam Cannons
08-07-2007, 03:33 PM
Yeah Don it was, apparently he does a lot of the brisbane courses. Great coach, and a fan of crossfit.

Andew Cattermole
08-07-2007, 07:35 PM
Nice One,when I did my S&C they didn't seem too interested in the CrossFit approach.
Don
Might be time for a few articles for the ASCA Mag.

Sam Cannons
08-07-2007, 07:47 PM
I wore a xfit shirt at the course and Dan just started talking to me about it during one of the weight lifting pracs. He did really use it with the bronco's but had taken on some of the principles and used it in his own training. He trains MMA aswell so was very familiar with FGB. Are you guys going to the ASCA conference in Nov ?

Andew Cattermole
08-08-2007, 08:05 PM
Hi Sam
Nah I can't make it.
Looks a good line up.

Don Stevenson
08-14-2007, 06:57 PM
Unlikely to make it to the conference this year, besides i don't know if my liver could handle it twice in two years!

If you do go, just be careful of Dan, last year he got us all wound up on the saturday night to head out on the town and then suspiciously bailed out to get some sleep leaving a bunch of us the worse for wear the next day.

Overall last year was a good weekend and hopefully i'll make it next year.