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  1. Lots of Workouts

    by , December 27th, 2017 at 04:03 PM (Swimming Through Jello)
    Missed logging through the holidays, so just going to dump 'em here. Got some productive work done even through Christmas festivities and recovered a bit of bodyweight I had lost during post-Thanksgiving UC flare to get back to ~192#. That's pretty much where I want to maintain.

    Friday 12/22/17 CrossFit Workout


    Warmup plyos, rowing, PVC pipe warmup

    Strength - Front Squat 135/2, 185/2, 225/2, 245/2, 265/2, 275/2, 285/2, 245/2,2,2
    DB RDL - 50s per hand x 12 reps x 3 sets

    Conditioning/Power - EMOM 12
    1 - 15 Russian KB Swing 70#
    2 - 6 box jumps (2 sets 42", 2 sets 48")
    3 - 10x25m shuttle run

    Saturday 12/23/17 CrossFit Workout

    Warmup - plyos, stretching, movement prep

    "12 Days of Christmas" (Done like the song)
    1 - squat clean thruster 95#
    2 - Handstand Pushup
    3 - Box Jump 24"
    4 - burpees
    5 - wall ball shots 20# to 10'
    6 - push press 95#
    7 - front squat 95#
    8 - KB swing 53#
    9 - pullups
    10 - front rack lunge 95#
    11 - pushups
    12 - SDHP 95#
    28:15

    Christmas Eve and Christmas - Off

    Tuesday 12/26/17 - Pool and CrossFit Workout

    At 5:30a
    200 free/100 bk/200 k/200 p/100 IM dr

    3x25 :25 - 3x50 :50 - 3x75 1:20 - 3x100 1:35
    100 EZ
    3x100 1:30 - 3x75 1:15 - 3x50 :45 - 3x25 :20
    100 EZ

    3x100 k w/fins 1:30

    200 EZ

    3000
    //Definitely kicking off some rust today!

    At 9a
    Warmup assault bike, PVC warmup, stretching

    Strength - Deadlift 135/5, 225/8, 275/5, 315/3, 365/1, 415/1, 445/1 PR
    //Wooo 10# PR. Wasn't sure if I was expecting that.

    Snatch - 40kg/3, 60kg/2, 70kg/1, 80/1, EMOM 85/1,1,1,1,1, 90/1,1,1,1,1, 95/f,f,1 punt
    //Snatches not so hot. Meh.

    Wednesday 12/27/17 CrossFit Workout

    Warmup - rowing, stretching, barbell warmup

    Strength - Power Clean + Split Jerk on :90 - (warmup 135/3, 185/clean) - 185/2+1, 205/2+1, 225/2+1x8

    Conditioning
    3 rounds on 3:00
    50 double unders, 15 toes to bar, max reps hang KB snatch 53#
    3:00 rest

    KB snatch - 34, 32, 27 (missed a couple DUs in last set to put me behind)

    //Back to the pool tomorrow. Groin feels good so I am going to play with breaststroke pullout dolphin kick timing. Hopefully will have video and some splits to look at.
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  2. Sarasota Y Sharks Masters GOLD Workout 12/28/17

    by , December 27th, 2017 at 12:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 desc 1-4

    Main set
    2x
    1 x 200 4:20 kick
    2 x 100 1:50 IM
    4 x 50 1:05 IM order
    8 x 25 :40 choice desc 1-4/5-8

    Freestyle/pull set
    3x
    1 x 25 :30 easy
    1 x 50 :50 mod
    1 x 75 1:10 build
    1 x 100 1:30 last 25 strong
    1 x 150 2:10 last 50 strong
    1 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4500
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