View RSS Feed

Recent Blogs Posts

  1. Thursday 8/2/18

    PM LCM w/ Trip @ LRRC "Putting the R in backstRoke RecoveRy"
    TBC post swim "Bosu Bonanza!"

    Swim:

    600 (75 swim/25 scull)

    6x200 @ 3:00
    3 - 12.5M UW kick off every wall
    3 - pull w/ paddles + SNKL
    1:00 REST
    4x200 @ 3:10 add-on BK as follows:
    #1 - 150 FR/50 BK
    #2 - 100 FR/100 BK
    #3 - 50 FR/150 BK
    #4 - 200 BK (2:47)

    10x50 @ 1:10 breathe every 10

    Total: 3100

    TBC:
    :45 per exercise

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (L leg on Bosu ball)
    Bosu push-up (L arm on Bosu ball)
    Bosu half burpee (no push-up or jump)
    Single leg v-up w/ 10# db
    1:00 REST

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (R leg on Bosu ball)
    Bosu full burpee (no jump)
    Tricep kick backs w/ 2x 10# db
    Single leg v-up w/ 10# db
    Weighted sit-up w/ 10# db
    1:00 REST

    2x
    Bosu push-up (R arm on Bosu ball)
    Bosu full burpee (no jump)
    Bosu spider-mans
    Bosu mountain climbers
    Bosu full burpee (no jump)
    1:00 REST

    "SALLY" (3:30)
    Squat + squat hold w/ 25# kb
  2. 8/2/18 Workout

    by , August 2nd, 2018 at 08:27 AM (Swimming Through Jello)
    Thursday, 8/2/2018 CrossFit Workout

    Warmup - 30 cal assault bike, stretching, barbell warmup

    Strength - A) Back Squat - 45/5, 135/5, 175/10,10,10,10,10
    B1) Walking lunge steps - 3x20x50# ea arm
    B2) DB squat C&J - 3x3x50#

    Conditioning - 6x{15 wall ball 20#, max 1-arm DB CJ 50# @ 1:00, 1:00 rest}
    8,9,9,9,9,11 C&Js

    Went a little too heavy on the lunges, going to be sore tomorrow. Maybe rest day.
    Categories
    Uncategorized