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  1. Sarasota Y Sharks Masters GOLD Workout 10/8/18

    by , October 5th, 2018 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 100 1:45
    6 x 25 :45 choice
    6 x 50 1:00 desc 1-3/4-6
    6 x 25 :45 choice
    2 x 100 1:30

    Kick set
    4 x 75 1:45
    1:00 [vertical kick]
    4 x 25 :45 fast
    1:00 [vertical kick]

    Freestyle set
    4x
    1 x 250 3:45 long & strong
    1 x 150 2:15 neg split
    1 x 50 1:00 strong

    Sprint set
    12 x 75 1:30 choice alt. 1easy/2fast

    Warm down
    4 x 50 1:00

    Total: 4300
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  2. All Sorts of Stuff

    by , October 5th, 2018 at 10:10 AM (Swimming Through Jello)
    Heart of America Competition

    7 events over 3 days for the weekend - some tougher than others. Was a fun event, long weekend though!

    Monday, 10/1/2018

    Softball league doubleheader. This may have made me more achy than the competition - I am not used to swinging a bat or throwing!

    Tuesday, 10/2/2018 CrossFit Workout

    I had wanted to swim today but morning dog duty was on the docket instead because wife was out of town for work.

    Warmup - barbell warmup

    Strength - Clean deadlifting (hook grip, dead stop) - 135/5, 225/2, 275/2, 315/2, 345/2x6

    Conditioning - AMRAP 11
    15 cal row
    10 KB snatch 53#
    7 rounds + 11 cal row

    Wednesday, 10/3/2018 CrossFit Workout

    Had been planning to take a rest day but wife texted me at work and said she was going in the afternoon so I went with. It's a workout I enjoy anyway.

    Warmup - stretching, PVC warmup, plyos, gymnastic warmup

    Conditioning - "Nate" AMRAP 20
    2 muscleups
    4 HSPU
    8 KB swing, 70#
    13 rounds + 3 reps

    Thursday, 10/4/2018 Pool Workout

    Finally back to the pool! Did not feel good at all.

    400 ez/300 k/200 IM dr/100 fr build

    2x{3x100 1:45
    3x200 3:30 same pace
    1x500 same pace}
    rd 1 - p/pads + snorkel, rd 2 - k/fins

    200 warmdown

    4000 yards

    Friday, 10/5/2018 CrossFit Workout

    Warmup - med ball warmup, barbell warmup

    Strength - Front Squat - 45/5, 95/4, 135/3, 185/2, 205/2, 235/2x6

    Conditioning -
    AMRAP 7
    5 S2OH 135#
    7 TTB
    9 wall ball 25#
    -> 5 rounds + 12 reps
    3 min rest
    AMRAP 5
    3 S2OH 155#
    5 TTB
    7 wall ball 25#
    5 rounds + 2 reps

    Probably will go to the gym Saturday (snatch day and partner workout!) then we are leaving for vacation in Colorado Sunday morning so I may hit a pool or a CF gym once or twice while there but altitude means it won't be too pretty. It will be good to have a break from work and routine life.
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