View RSS Feed

Recent Blogs Posts

  1. Wednesday 12/19/18

    PM SCY w/ Trip + Blair Bish @ LRRC
    CORE7 post swim

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ 1:00 drill
    RD1 - 3 FL/3 BK
    RD2 - 3 BR/3 FR

    16x75 @ 1:10
    4 - FR "Claire Lockridge"
    4 - rolling I.M. STRONG
    4 - FR "Claire Lockridge" **
    4 - rolling I.M. STRONG
    ** I messed up the 4th 75 and choked on water so I went 2/2/1 breaths by 25 :/

    10x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

    Total: 3500

    CORE7
    - plank jacks (RD3 w/ gliders)
    - alternating knee pulls/pikes w/ gliders
    - single leg v-ups
    - floor wipers
    - mountain climbers w/ gliders
    - half burpees
    - hip raises (RD1), full body crunch (RD2), toe reaches (RD3)
  2. 12/18-12/19

    by , December 19th, 2018 at 09:27 AM (Swimming Through Jello)
    Tuesday, 12/18/2018 CrossFit PM Workout

    Warmup - KB warmup, muscleup progressions

    Strength - Sumo DL - 135/6, 225/6, 275/6, 315/6, 315/3,3,3,3
    //Went a little light on these, left piriformis (I think) was feeling buggy)

    Conditioning - 3 rounds
    50 air squats
    7 muscleups
    10 hang power clean 135#
    8:16

    Wednesday, 12/19/2018 Pool Workout

    2x{300 fr 1min rest
    200 p br3/5/7/3 :30 rest
    100 k :30 rest}

    3x150 k 2:30 (held just over 2:00)
    100 ez 2:00
    3x75 br k 1:50 (held 1:06)
    100 ez 2:00
    3x50 k w/board 1:10 (held :38)
    100 ez 2:00
    3x25 k :40 (held :16)

    6x50 dr/sw 1:00

    12x50 VS 1:00 (fast - 24.0 free, 26.0 back, 31high breast)
    50 ez
    12x25 VS :35 (fast - 12high fly, 12low back, 11low free)
    200 warm down

    3850y
    Categories
    Uncategorized