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  1. Weekend Workouts

    by , December 24th, 2018 at 12:14 PM (Swimming Through Jello)
    Saturday 12/22/2018 CrossFit Workout

    Warmup - plyos, movement warmups

    Conditioning - "Twelve Days of Christmas" - Done like the song (1, 2-1, 3-2-1, etc)
    1 - Squat clean thruster 95#
    2 - Handstand pushup
    3 - box jump 24"
    4 - burpees
    5 - wall ball shots
    6 - push press 95#
    7 - front squat 95#
    8 - KB swing 53#
    9 - pullups
    10 - front rack lunge 95#
    11 - pushups
    12 - sumo deadlift high pull 95#
    26:22
    almost 2 minute PR from last year!


    Sunday 12/23/2018 Pool Workout

    Afternoon pool workout to make up for not having Tuesday practice.

    3x{150 free 2:20
    100 k 1:50
    50 IMO 1:00}

    4x{75 side/side/back kick 1:45
    75 l-arm/r-arm/swim 1:30
    100 IM D1-4 2:00}
    IMO, breast k/board, KPK for kick and drill

    6x50 dr/sw 1:00

    6x150 2:30 "Vanishing Freestyle" to breaststroke
    //Groin started to pull a little so did the last 1+ as just flutter kick on back

    6x50 dr/sw 1:00 warmdown


    Monday 12/24/2018 Garage Lifting

    Coached in the morning - the bad thing about coaching is that I make up workouts that I want to do! Then lifted in the garage.

    Back squat - 45/5, 135/3, 185/3, 225/3, 255/3, 280/3, 265/5, 250/7, 235/10
    //Finally went up in weight though that was tough because it was cold outside so took me a bit to warm up!

    5 rounds (not for time)
    3 push press 165#
    20 Russian KBS 53#
    Categories
    Uncategorized
  2. Monday 12/24/18

    AM SCY Solo @ LRRC

    400 swim 100 FR/100 BK every 4th 25 scull
    400 I.M. kick w/ BD (except BK - S-line)
    400 pull w/ SP + SNKL

    4x125 @ 2:00 kick w/ fins
    odd: last 25 FAST FL UW
    even: first 25 FAST FL UW

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x25 @ :30 SMOOTH FL w/ fins

    200 EZ

    Total: 3000
    Categories
    Swim Workouts