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Calvin S

  1. Tuesday 1/8/13

    Tuesday 1/8

    AM only Crossfit

    Warm-up:

    4:00 squat and hold
    2:00 jump rope
    10 negative pull-ups

    Deadlift to MAX: 225 lbs

    W.O.D.

    Did the following as a ladder 10 reps, 9 reps, etc. down to 1

    burpee to box jump (using 30 in. box)
    hand-release push-ups
    lunge w/ 25 lb plate above head
    plank-ups
    Categories
    Swim Workouts
  2. Monday 1/7/13

    Monday 1/7

    PM only SCY

    Short workout today because I was on a plane all morning and early afternoon coming back from St. Petersburg. I then had to drive 2 hours from Memphis back to Little Rock (the team flew out of Memphis because it was so much cheaper).

    400 swim 100 FR/100 BK
    400 pull w/ buoy + snorkel

    9x100
    1 @ 1:40 K/Sw/Dr/Bld
    1 @ 1:20 12.5 yards kick off each wall
    1 @ 1:10 RED HR (1:01, 1:01, 1:00)

    6x200
    1 @ 2:15 AEROBIC (2:11)
    3 @ 2:15 RED (2:09, 2:10, 2:08)
    2 @ 2:30 BLUE (2:07, 2:05)

    200 EZ

    Total: 3100

    Updated January 9th, 2013 at 11:01 PM by Calvin S

    Categories
    Swim Workouts