View RSS Feed

Recent Blogs Posts

  1. 9/18/18 Workout

    by , September 18th, 2018 at 08:38 AM (Swimming Through Jello)
    Tuesday, 9/18/2018 CrossFit Workout

    Warmup - 2x(200m run, 5 burpees, 10 hollow rock, 10 superman, 20 mountain climbers), stretching, PVC warmup

    Skill - A1) Power Jerk - 45/3, 135/2, 185/2, 205/2, 225/2,2,2,2
    A2) Pistols - 4x10 ea leg

    Conditioning -
    800m run
    1-2-3-4-5-6-7-8-9-10
    SDHP 95#
    Box jump 24"
    800m run

    12:23
    Categories
    Uncategorized
  2. Monday 9/17/18

    PM LCM w/ Trip @ LRRC

    2x300 @ :10 rest FR long and smooth

    100 @ 1:30 kick w/ fins (10 UW FL kicks off every wall)
    200 @ 3:00 kick w/ fins (10 UW FL kicks off every wall)
    300 @ 4:30 kick w/ fins (10 UW FL kicks off every wall)
    400 @ 6:00 kick w/ fins (10 UW FL kicks off every wall)
    400 @ 6:00 pull w/ paddles + SNKL
    300 @ 4:30 pull w/ paddles + SNKL
    200 @ 3:00 pull w/ paddles + SNKL
    100 @ 1:30 pull w/ paddles + SNKL

    100 EZ

    Total: 2700
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 9/18/18

    by , September 17th, 2018 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    3 x 100 2:10 kick
    6 x 25 :40 choice
    4 x 100 1:30

    Main set
    2x
    2 x 25 :40
    1 x 50 1:10
    3 x 25 :40
    1 x 75 1:30
    4 x 25 :40
    1 x 100 2:00
    3 x 25 :40
    1 x 75 1:30
    2 x 25 :40
    1 x 50 1:10
    [RD1 25s fast, RD2 50s/75s/100 fast; all other swims mod w/perfect stroke]
    [All swims choice]

    Freestyle set
    3 x 150 2:15 long & strong
    3 x 150 2:10 neg split
    3 x 150 2:05 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized