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  1. Sarasota Y Sharks Masters GOLD Workout 9/13/18

    by , September 12th, 2018 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 150 2:30
    3 x 100 1:45
    3 x 75 1:30 stroke/IM
    3 x 50 1:00 choice
    3 x 25 :30 strong

    Kick set
    3 x 150 3:30 last 50 fast

    Stroke set
    2 x 25 :40 fly
    2 x 25 :40 back
    2 x 25 :40 brst
    2 x 100 2:10 IM/stroke
    1 x 50 1:10 fly
    1 x 50 1:10 back
    1 x 50 1:10 brst
    2 x 200 3:30 IM/stroke

    Freestyle set
    2x
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 build
    6 x 50 :50 strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4550
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  2. 9/11/18 Workout

    by , September 12th, 2018 at 10:04 AM (Swimming Through Jello)
    Tuesday 9/11/2018 CrossFit Workout

    Woke up to our smaller dog having coughing fits at midnight. I don't know where she would have done it, but she may have caught some kind of kennel cough. Didn't sleep a ton after that because she kept having fits. Vet said best bet is to let her rest, not much we can do. Besides the coughing she seems to be OK. But... not much energy with not much sleep.Warmup - row/assault bike/ski erg, stretching, PVC warmup

    Strength - Press+PP+Jerk - 45/1+1+1, 95/1+1+1, 115/1+1+1, 125/1+1+1, 135/1+1+1; drop press - 155/1+1, 185/1+1

    DB Bent over row - 60/12,12,12 ea arm

    Conditioning - 1000m row, 3x{21 DL 135#, 15 bar facing burpees, 9 DB S2O 50# ea hand}
    13:47
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