View RSS Feed

Recent Blogs Posts

  1. Thursday 8/16/18

    PM LCM Solo @ LRRC "Total Body Conditioning from Hell"
    TBC post swim

    2x
    400 swim w/ fins + paddles + SNKL
    6x50 @ 1:00 k/dr/sw
    RD1: 3 FL, 3 BK
    RD2: 3 BR, 3 FR
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

    5x100 @ 1:25 (1:20, 1:20, 1:21, 1:19, 1:19)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:14, 1:15, 1:14, 1:16, 1:18+)
    50 @ 1:20 EZ
    5x100 @ 1:15 (1:11+, 1:12, 1:13, 1:13, 1:13+)

    100 EZ

    Total: 3700

    TBC:

    6:00 to get as many rounds and as high as possible:
    - rocket push-up
    - hammer curl to shoulder press w/ 10# db
    - half burpee
    - froggers
    ** start at 5x each exercise, then go to 10, then 15, and so on.
    Results: made it to the 19th rocket push-up out of 20

    2x
    :45 weighted crunch w/ 10# db
    :45 full body crunch w/ 10# db
    :45 elbow-to-knee oblique crunch (switch leg/arm halfway)
    1:00 REST

    2x
    :45 reverse lunge w/ 10# db
    :45 kong w/ 10# db
    :45 mountain climbers w/ floor pads
    :45 kong w/ 10# db
    :45 reverse lunge w/ 10# db
    1:00 REST

    7:00 to try and finish:
    - rocket push-up
    - hammer curl to shoulder press w/ 10# db
    - half burpee
    - froggers
    ** start at 20x each exercise, then go to 15, then 10, then 5.
    Results: only person to finish, and with ~ :25 to spare.
  2. Sarasota Y Sharks Masters GOLD Workout 8/17/18

    by , August 16th, 2018 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    12 x 50 1:05 alt 1free/1stroke

    Kick set
    2x
    1 x 200 4:30
    1:00 [vertical kick]

    Main set
    3x
    2 x 25 :40 free [perfect stroke]
    1 x 50 1:00 stroke [mod]
    1 x 75 1:10 free [build]
    1 x 75 1:30 stroke/IM [build]
    1 x 50 :50 free [mod]
    2 x 25 :40 stroke [perfect stroke]

    Freestyle set
    1 x 400 5:45 long & strong
    4 x 100 1:30 desc 1-4
    1 x 300 4:15 neg split
    3 x 100 1:30 desc 1-3
    1 x 200 2:45 neg split
    2 x 100 1:30 desc 1-2

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  3. 8/16/18 Workout

    by , August 16th, 2018 at 09:32 AM (Swimming Through Jello)
    Thursday, 8/16/2018 CrossFit Workout

    Warmup - 3x(100m jog, 15 squats, 10 pushups, 15 situps), stretching, PVC drills

    Strength - Hang Squat Clean - 135/5, 165/5, 185/5, 205/5, 225/5
    //225 last rep was ugly because my grip was shot, but I got it!

    Conditioning - 3 rounds
    400m run
    12 l-arm DB SDHP 50#
    12 r-arm DB SDHP 50#
    24 goblet squats 50#
    11:39

    Will take Friday off, intra-gym competition on Saturday.
    Categories
    Uncategorized
  4. Wednesday 8/15/18

    PM LCM w/ Trip and Jack Gooding @ LRRC "I don't swim for Top Tens, I swim for blog shout-outs" - Trip Strauss
    CORE7 post swim

    1000 SKIPS
    3x200 @ 3:00 kick 1st/5th 25 UW w/ fins

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL (2:38, 2:35, 2:36, 2:37)
    3 - swim 12.5M kick off every wall
    3 - 4/6/2 turns D1-3 (2:37, 2:30, 2:20)

    100 EZ

    Total: 3700

    CORE7:
    RD1 & RD2:
    - plank/plank reach (RD2 w/ 10# db)
    - plank rotations
    - moving plank
    - Statue of Liberty sit-ups w/ 10# db (switch arms every :15)
    - reverse lunge to hop
    - elevated flutter kicks/elevated scissor kicks (RD2 w/ 10# db held above head)
    - floor wipers (RD2 w/ 10# db held above head)

    RD3:
    - half burpees
    - reverse crunch
    - weighted crunch w/ 10# db
    - Statue of Liberty sit-ups w/ 10# db (switch arms every :30)
    - reverse lunge w/ 10# db above held above head
    - elevated flutter kicks/elevated scissor kicks w/ 10# db held above head
    - floor wipers up and over w/ 10# db held above head

    SHOUT OUT: To everybody I beat today (Trip Strauss and Jack Gooding), and everybody I would have beaten today if they had raced me (Doug Martin). Thanks for making me [look] better!