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  1. Vacation + 5/21 + 5/22

    by , May 22nd, 2019 at 08:47 AM (Swimming Through Jello)
    Long weekend trip to Mammoth Cave and Red River Gorge in Kentucky.

    Drove down Friday, hiked around the park a few miles. Brought my 53# kettlebell and did 3x(10 push jerk each arm + 15 RKBS + 10 pushups + 10 goblet squats)

    Saturday went on a couple of cave tours and hikes. Total 10+ miles, 80 some flights of stairs equivalent.

    Sunday drove to Red Rive Gorge - hiked 10+ miles, a couple of decently big climbs (apparently we totaled more climbing than when we tried to hike up Flattop Mountain in Colorado).

    Monday drove back and didn't really do anything active, which was OK with me.

    Tuesday, 5/21/2019 CrossFit Workout PM

    Warmup - rowing, stretching, plyos

    Strength - A1) Ring Pushups 3x15
    A2) Farmers Carry 100m x 220# x 3
    A3) Bulgarian Split Squats - BW/8, 15# DBs/8, 25# DBs/8

    Conditioning - AMRAP 20
    250m row
    60m 1-arm overhead carry per arm 50#
    10 burpees
    25 double unders
    5 rounds + 25m row


    Wednesday, 5/22/2019 CrossFit Workout

    Warmup - lots of mobility, PVC warmup, barbell warmup

    Strength - Snatch + OHS - 75/1+1, 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/f,f,1+1
    //Still weak! But... feels OK besides being heavy.

    Conditioning - "Nancy"
    5 rounds
    400m run
    15 OHS 95#
    15:09
    //Only 12 seconds off my best... very surprising. Hit the wall on the last round and a half.
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  2. Tuesday 5/21/19

    PM Weights @ LRRC
    PM LCM w/ Trip (sort of) @ LRRC "Resistance, Power, and Speed" (well, a lot of the former, and very little of the latter two)

    Weights:

    3x10 BB RDL (45/65#)
    3x10 BB back squat (45/65#)
    3x10 S-leg glute (30/70#)
    3x10 S-leg curl (10/30#)
    3x10 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim dive every 100
    6x100 @ 1:45 50 kick/50 B&A drill w/ fins

    3x
    4x100 @ 2:00
    1 - 12.5 FAST/37.5 SMOOTH w/ chute full close
    1 - 25 FAST/25 SMOOTH w/ chute half open
    1 - FAST (1:11, 1:26+, 1:08)
    1 - EZ
    FAST = STRK (RD1: FL, RD2: BR, RD3: FR)
    SMOOTH = FR

    200 EZ

    Total: 2500

    Trip did 10x100 @ 2:00 BEST AVG. I came in planning to do resistance work so I passed on that set, but I constructed my main set so we could race on a couple of the 100s. I felt awful on the fast stuff. Great for 10-20 meters after I dropped the chute, but then it all fell apart.

    Updated May 22nd, 2019 at 09:14 AM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts