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Calvin S

  1. Thursday 2/7/13

    Thursday 2/7

    AM Crossfit and PM SCY

    Strength W.O.D.

    back squat to MAX
    - I am not going to record all the reps I did, but my max ended up being 235 lbs, which is quite an improvement over my previous max, which I can't remember, but I am sure it was less than 200 lbs.

    W.O.D.

    12:00 AMRAP
    5x front squat @ 115 lbs (and you had to clean the first one, which was what REALLY sucked)
    10x toes to bar
    15x box jumps @ 32 in. box

    Total rounds: 5 + 5 front squat

    PM swim:

    600 swim (200 FR/100 BK)
    400 pull w/ buoy + strapless paddles
    8x50 @ :50 3/3/3 drill
    odd: FR
    even: BK

    2x
    6x100 D1-3, 4-6
    RD1 @ 1:15 (1:09, 1:07, 1:04, 1:03, 1:01, :59)
    RD2 @ 1:10 (1:04, 1:03, 1:00, 1:05, 1:03, 1:00)
    6x50 @ :50 FR kick
    odd: AE side kick
    even: FAST w/ board
    4x25 @ :30 15M FAST under H2O

    2x800 @ 10:00 GOOD (this was stressed) N.S.
    #1 - 8:56 (4:37/4:19)
    #2 - 8:58 (4:37/4:21)
    3x400 @ 5:00 D1-3 to FAST (4:36, 4:17, 3:59)
    4x100 @ 1:20 FAST w/ paddles (:59, 1:00, :59, :59)

    2x200 @ :10 rest A.R.

    Total: 7000
    Categories
    Swim Workouts