PM SCY Solo @ LRRC 2x 300 swim every 4th 25 scull w/ SNKL 4x75 @ 1:20 k/dr/UW w/ fins 6x50 @ :50 25 dr/25 swim Odd: FR Even: FL 4x300 @ 3:30 D1-4 pull w/ paddles + SNKL (3:22+, 3:19, 3:18, 3:16) 100 EZ Total: 3100
PM LCM w/ Trip @ LRRC 400 swim every 4th 25 scull w/ SNKL 2x150 @ 2:10 D1-2 pull w/ SP + SNKL 4x50 @ :50 FR kick w/ fins + BD 4x25 @ :30 V.S. 4x100 @ 1:20 1:20 REST 3x100 @ 1:20 1:20 REST 2x100 @ 1:20 1:20 REST 100 @ 1:20 5x100 @ 1:40 pull w/ paddles Odd: breathe every 4 Even: breathe every 6 Total: 2500
SCY Warm up 2 x 200 3:30 8 x 50 1:00 choice 8 x 25 :30 strong Kick set 10 x 50 1:15 25mod/25fast Sprint set 4 x 25 :40 4 x 50 :45 4 x 25 :30 4 x 50 :55 4 x 25 :20 4 x 50 1:05 [All swims choice] Freestyle set 10 x 50 :50 pace 1 x 500 7:30 long & strong 5 x 100 1:30 desc 1-5 2 x 250 3:45 neg split Warm down 4 x 50 1:00 Total: 4600
Thursday, 9/20/2018 Pool Workout Felt like absolute poop in the water today. Just wasn't holding any water with my pull. Kick was pretty good though. 200 ez/300 k/200 mod/300 p/200 hard 3x100 1:40 D1-3 to threshold 2x50 1:10 fly ez/fast 3x100 1:40 D1-3 "" 2x50 1:10 bk ez/fast 3x100 1:40 D1-3 "" 2x50 1:10 br ez/fast 100 ez 21x50 1:00 - 1 fast/1 ez/1 fast/2 ez/1 fast/3 ez/1 fast/4 ez/1 fast/5 ez/1 fast fast - fl/bk k, ez - bk/br k 6x50 :50 pull/reverse paddles fast 200 warmdown 4050y
PM LCM Solo @ LRRC 1000 SKIPS 8x50 @ 1:00 “Progressive Freestyle” w/ SNKL 6x100 @ 1:40 FL kick w/ fins + BD 5x200 @ 2:50 D1-5 pull w/ paddles + SNKL (2:42, 2:40, 2:34, 2:30, 2:25) 100 EZ Total: 3100
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM/stroke 6 x 50 1:00 choice 8 x 25 :30 strong Kick set 3x 1 x 75 1:45 1:00 [vertical kick] 1 x 25 :45 fast Stroke set 3x 3 x 25 :40 stroke choice 1 x 125 2:20 IM/stroke Sprint set 3x 1 x 25 :45 easy 5 x 25 :45 sprint [All swims choice] Freestyle set 3x 1 x 150 2:15 1 x 150 2:10 1 x 150 2:05 [Desc by rounds 1-3] Warm down 4 x 50 1:00 Total: 4100
Wednesday, 9/19/2018 CrossFit Workout Warmup - stretching, PVC warmup, shoulder warmup Skill - 4 rounds - slow concentric pullup, slow eccentric pullup, 20s flex bar hang, 5 ring rows Conditioning - Part 1 - 4 rounds 1:00 assault bike (49 cals total) :30 C2B pullups (10 ea round) :30 TTB (10 ea round) :30 rest Part 2 - "Annie" 50-40-30-20-10 Double Unders Situps 6:47 - I think that's a PR. Unbroken DUs, somehow. Abs going to be sore for swim tomorrow!
PM LCM w/ Trip + Jack @ LRRC "Trip likes fifties" 4x w/ SNKL 100 @ :05 rest swim 75 @ :05 rest kick odd RDs: FR S-line even RDs: FL H.A.S. 50 @ :05 B&A drill 25 @ :10 rest scull 4x150 @ 2:15 pull w/ paddles + SNKL 20x50 @ :50 odd: SMOOTH even: in pairs: 2 @ 800 PACE + 2, +1, PACE, +1, PACE (:36 [oops!], :35, :34, :34-, :33, :33, :34, :34-, :33-, :32+) 200 EZ kick w/ fins + BD 10x50 @ :50 2 @ 800 PACE + 1 (:32+ [oops!], :34-) 2 SMOOTH 2 @ 800 PACE (:33-, :33-) 2 SMOOTH 2 @ 800 PACE - 1 (:32-, :31+) 200 EZ Total: 3500
3 x (150 swim/50 kick/50 pull) 4 x 125 on :15sr (last 25 fast, I did 150's) 100 kick 4 x 75 on :10sr (kick/swim/pull, I did an extra 50 at the end) 100 kick 8 x 50 on 1:05 -- 1->4 desc -- 5->8 loosen Sauna [Masters/Rec/2300 yds/55 min] ===================
SCY Warm up 2 x 150 2:30 6 x 50 1:05 stroke 3 x 100 1:30 6 x 50 :50 desc 1-3/4-6 Kick set 2x 1 x 150 3:15 1:00 [vertical kick] 4 x 25 :45 fast Main set 2x 4 x 25 :45 3 x 50 1:15 2 x 75 1:30 1 x 100 2:00 [RD1 25s & 75s fast, RD2 50s & 100 fast] [All swims choice] Freestyle set 3 x 200 3:00 neg split 1 x 200 3:30 best effort 3 x 100 1:30 neg split 1 x 100 1:30 best effort 3 x 50 :45 neg split 1 x 50 best effort Warm down 4 x 50 1:00 Total: 4300
Tuesday, 9/18/2018 CrossFit Workout Warmup - 2x(200m run, 5 burpees, 10 hollow rock, 10 superman, 20 mountain climbers), stretching, PVC warmup Skill - A1) Power Jerk - 45/3, 135/2, 185/2, 205/2, 225/2,2,2,2 A2) Pistols - 4x10 ea leg Conditioning - 800m run 1-2-3-4-5-6-7-8-9-10 SDHP 95# Box jump 24" 800m run 12:23
PM LCM w/ Trip @ LRRC 2x300 @ :10 rest FR long and smooth 100 @ 1:30 kick w/ fins (10 UW FL kicks off every wall) 200 @ 3:00 kick w/ fins (10 UW FL kicks off every wall) 300 @ 4:30 kick w/ fins (10 UW FL kicks off every wall) 400 @ 6:00 kick w/ fins (10 UW FL kicks off every wall) 400 @ 6:00 pull w/ paddles + SNKL 300 @ 4:30 pull w/ paddles + SNKL 200 @ 3:00 pull w/ paddles + SNKL 100 @ 1:30 pull w/ paddles + SNKL 100 EZ Total: 2700
SCY Warm up 4 x 100 1:45 6 x 25 :40 choice 3 x 100 2:10 kick 6 x 25 :40 choice 4 x 100 1:30 Main set 2x 2 x 25 :40 1 x 50 1:10 3 x 25 :40 1 x 75 1:30 4 x 25 :40 1 x 100 2:00 3 x 25 :40 1 x 75 1:30 2 x 25 :40 1 x 50 1:10 [RD1 25s fast, RD2 50s/75s/100 fast; all other swims mod w/perfect stroke] [All swims choice] Freestyle set 3 x 150 2:15 long & strong 3 x 150 2:10 neg split 3 x 150 2:05 desc 1-3 Warm down 4 x 50 1:00 Total: 4350
Friday, 9/14/2018 CrossFit Workout Warmup - random movement stuff, barbell warmup Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/3, 365/3, 385/1, 405/1, 425/1, 450/f //Not quite feeling it on the max out today - left piriformis rather tight. Conditioning - Partner workout 3 rounds Alternating 1-arm KB farmers carry 70# 60m per arm 40 med ball situps 20# 30 toes to bar 13:23 Saturday 9/15/2018 CrossFit Workout Warmup - Stretching, PVC warmup Strength - Power Snatch TnG - 95/3, 115/3, 135/3, 155/3, 175/3, 185/3 Conditioning - 30 C2B pullups 800m run 15 power snatch 115# 800m run 15 power snatch 115# 800m run 30 C2B pullups 18:39 Then softball practice for an hour and a half. Monday 9/17/2018 Pool Workout 700 - 100 fr/100 k 500 - 100 fr D1-3/100 1-arm fr 300 - k/dr/sw B 100 - fast 4x50 :45 aerobic 50 fast 2:00 4x50 :50 "" 100 fast 2:40 4x50 :55 "" 150 fast 3:20 4x50 1:00 "" 200 fast 6x50 ch/sw 1:00 EZ 4x{1x50 p 1:00 4x25 :30 3/2/1/0 breaths} 200 EZ 4000y
SCY Warm up 1 x 200 3:15 3 x 100 1:45 6 x 50 1:00 choice 8 x 25 :30 strong Kick set 2x 2 x 75 1:45 1:00 [vertical kick] 4 x 25 :45 fast Freestyle set 2 x 200 3:00 long & strong 4 x 100 1:30 desc 1-4 2 x 150 2:05 long & strong 3 x 100 1:20 desc 1-3 Sprint set 6 x 75 1:30 alt 1easy/2fast 6 x 25 :45 alt 1easy/2fast 6 x 50 1:15 alt 1easy/2fast 6 x 25 :45 alt 1easy/2fast [All swims choice] Warm down 4 x 50 1:00 Total: 4150
200 swim/100 kick/200 pull/100 choice 8 x 25 together 6 x 75 on :15sr (desc 1->3, 4->6) 200 pull 4 x 150 on :15sr (even pace) 16 x 25 on :40 - 1-4 desc stroke count (-1) - 5-8 odd stroke even free - 9-12 odd ez, even fast - 13-16 odd fast, even ez 150 loosen [Masters/Rec/2600 yds/70 min]
PM LCM w/ Trip @ LRRC "Trip turns back the hands of time, and finds his threshold." 2x w/ fins + SNKL 150 swim 100 FR kick H.A.S. 50 B&A drill 4x25 @:30 build/ez ez/build ez build 5x100 @ 1:30 50 @ 1:30 EZ 5x100 @ 1:25 50 @ 1:25 EZ 5x100 @ 1:20 300 EZ Total: 2600 SHOUT OUT: Trip, who pushed himself to the limit making 1:20. He went 1:14, 1:17, 1:18, 1:18, 1:18 <-- that last one with an open turn.
SCY Warm up 3 x 100 1:45 3 x 50 1:15 kick 6 x 50 1:00 choice 3 x 50 1:15 kick 3 x 100 1:30 Main set 3x 1 x 25 :45 stroke 1 x 50 1:15 free 1 x 75 1:30 stroke 1 x 100 2:00 free 1 x 100 2:00 stroke 1 x 75 1:30 free 1 x 50 1:15 stroke 1 x 25 :45 free [RD1 freestyle swims are strong, RD2 stroke swims are strong, RD3 choice swims are strong] Freestyle set 2x 1 x 300 4:30 long & strong 1 x 150 2:15 strong 1 x 200 3:00 long & strong 1 x 100 1:30 strong Warm down 4 x 50 1:00 Total: 4400
Wednesday 9/12/2018, Garage Squats Barbell warmup Pause Back Squat - 45/5, 135/3, 185/3, 225/2, 255/1, 275/1, 285/1x7, 290/1x3, 225/10 no pause Thursday 9/13/2018, Pool Workout 200 ez/300 k/200 mod/300 IM k-dr-sw/200 build 4x{8x25 k :30 IMOx2 4x50 1:00 D1-4 (fr 24 mid/bk 27 high/br 32 low /fr 24 high) 2x100 1:40 1-ez, 2-fast (IM/IM/p/k fins)} 200 warmdown 3800y
PM LCM w/ Trip + Jack @ LRRC 2x w/ fins + SNKL 150 swim 100 kick H.A.S. 50 B&A drill 4x100 1 @ 1:30 1 @ 1:25 1 @ 1:20 1 @ 1:15 9x200 @ 3:00 3 - D1-3 (2:45, 2:39, 2:31) 3 - kick w/ fins 3 - D1-3 (2:40, 2:33, 2:26) 100 FR breathe every 5 100 BK EZ Total: 3000
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