View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 9/4/18

    by , September 4th, 2018 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 50 1:00 stroke
    2 x 150 3:30 kick
    4 x 100 1:30
    8 x 25 :30 strong

    Stroke set
    3x
    4 x 25 :45 perfert stroke
    1 x 50 1:15 easy free
    1 x 100 2:15 strong
    [RD1 best stroke, no free, RD2/3 choice]

    Freestyle set
    1 x 400 5:45 long & strong
    1 x 100 1:30 strong
    1 x 300 4:15 long & strong
    1 x 100 1:30 strong
    1 x 200 3:00 long & strong
    1 x 100 1:30 strong
    1 x 100 1:30 long & strong
    1 x 100 best effort

    Sprint set
    20 x 25 :40 alt 3fast/1easy choice

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  2. 9/4/18 Workout

    by , September 4th, 2018 at 08:08 AM (Swimming Through Jello)
    Tuesday, 9/4/2018 CrossFit Workout

    Warmup - assault pike, ring rows, pushups, stretching, PVC warmup

    Strength - A) BTN Press - 45/5, 75/5, 95/5
    B) BTN power jerk - 135/3, 165/3, 185/3
    C) Split Jerk - 205/2, 225/2, 235/2, 245/2

    Conditioning - 3 rounds
    20 front rack lunges 75#
    15 ring dips
    5:05
    Categories
    Uncategorized