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Calvin S

  1. Thursday 1/24/13

    Thursday 1/24

    AM Crossfit and PM SCY

    Crossfit:

    Strength W.O.D.:
    practicing back squat to find a comfortable weight for the W.O.D. (I settled on 135 lbs)

    W.O.D.:
    EMOM:

    even minutes: 20 sit ups (I did mine on the incline "machine" with a 5 lb weight behind my head)
    odd minutes: 5 back squat @ 135 lbs

    PM swim:

    500 swim (3 fly kicks on back off each wall)
    10x100
    1 @ 1:40 k/sw/dr/bld
    1 @ 1:20 DPS w/ FAST turns/breakouts

    2x
    3x150 @ 2:00 STRK/FR/STRK by 50 D1-3
    5x100 @ 1:10
    2 @ RED
    1 @ AE
    2 @ BLUE
    6x50 @ :40
    1 AE
    1 FAST

    2x
    2x50 @ :45 FAST
    1x150 @ 2:00 FAST
    2x100 @ 1:45 EZ

    100 EZ

    Total: 5000
    Categories
    Swim Workouts