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  1. 12|25|17 to 12|29|17

    by , December 29th, 2017 at 08:46 PM (Blog)
    Been out of pool due to superficial injury while cutting parsnips for Christmas dinner. Got sidetracked while dicing away and mistaken my thumb for a carrot. Superglue and a latex bandage worked well.

    12|25
    Post Christmas dinner yoga
    30 x DD(downdog) to chaturanga
    30 x touch toes, to half way up, to toes again, then all the way up
    20 x (ea leg) DD, to DD with leg up, to warrior, to fwd warrior arms back

    12|26
    treadmill - lactate production
    8 x 0:30 on 3:00
    • e.g, 0:30 @ 20% inc and 7mph, then walk remaining 2:30 @ 2mph

    12|27
    just did 5 sets of farmer walks up/down stairs with dumbells

    12|28
    treadmill - lactate tolerance
    5.5mph 4min
    2mph 2min
    6.5mph 4min
    2mph 2min
    7.5mph 4min
    2mph 2min
    7.5mph at 3% inc 4min
    2mph 2min
    7.5mph at 6% inc 1:30min

    then did weights/ other drylands for full body

    12|29
    SCM
    11 x 200 IM kick
    • fly as 12.5m UWDK, stop for breath, 12.5 UW atlantis kick x 2
    • breast and free used a snorkel and board
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  2. 12/29/17 Workout

    by , December 29th, 2017 at 09:52 AM (Swimming Through Jello)
    Friday 12/29/2017 CrossFit Workout

    Warmup - rowing, PVC drills, pullup bar drills

    Strength - Hang Snatch - 95/3, 135/3, 155/3, 175/3, 185/3, 195/3, 205/2+f

    Conditioning - 6 rounds on 3:00
    200m row
    10 back rack reverse lunges 95#
    6 pullups
    (1:20, 1:15, 1:13, 1:12, 1:10, 1:08)
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