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  1. Recovering from car accident

    Over the holidays December 22nd, changed my life but Iím getting better. And getting stronger with the help of IronMan clinic PT.

    One of those typical car collisions we hear about, a person on their cell phone (at least she admitted to the police) and not paying attention to driving.
    I was rear ended from full force, my neck, spine and lower back took a beating. Torn and pulled ligaments but thankfully nothing broken, although kinda feels like it. My neurologist Dr Joseph Cochran has cleared me to start weights to get my strength back along with some light swims, just 200-400 only. CT and MRI look great now.

    Chris Ritter is my trainer and has been for the past 3 years. He did a phenomenal job getting me strong again after my kidney surgery in November and I have full confidence heíll get me strong again from this car accident injury.

    First workout was lighter from todayís but it still felt great!

    Deadlift #115x6both sets
    Single arm row #35x6 both sets
    Bridge drag sand bag #30x8 both sets
    Kneeling rollout MB x5 w 5sec hold on end both sets
    Pull ups w band x 5 both sets
    Waiter Carry #25x 20 yards both sets
    Back Squats #55x8 both sets
    Overhead press #45x6, #50x4

    Im hoping to be back in the pool this week! Just worried about my neck, my doc cleared me but Iím still kinda scared. Iíll take it easy👌🏼
  2. Sarasota Y Sharks Masters GOLD Workout 1/19/18

    by , January 17th, 2018 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    1 x 50 1:30 [1:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Stroke set
    1 x 50 1:15 [1:05]
    1 x 150 3:00 [2:45] IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    4 x 150 2:30 [2:15] last 50 strong
    1 x 150 2:45 [2:30] best effort

    Sprint set
    1 x 50 1:15 [1:00] 25easy/25fast
    1 x 50 1:15 [1:00] 25fast/25easy
    1 x 50 1:15 [1:00] fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4000
  3. 1/17/18 Workout

    by , January 17th, 2018 at 08:16 AM (Swimming Through Jello)
    Wednesday 1/17/2018 CrossFit Workout

    Warmup - rowing, stretching, shoulder activation

    Strength - Bench Press - 45/8, 135/5, 155/5, 170/5, 175/5, 180/5, 185/5, 190/5

    Conditioning -
    AMRAP 4
    30 cal row
    20 cal assault bike
    max 10m shuttle runs
    4 min rest

    23, 24, 24 runs

    Was supposed to be 4 rounds but the coach mistimed the warmup so we ran out of time.