View RSS Feed

Recent Blogs Posts

  1. Wednesday 5/22/19

    PM LCM w/ Trip @ LRRC "I.M."
    CORE7 post swim

    Swim:

    1000 SKIPS
    4x25 @ :35 SMOOTH I.M. order
    4x25 @ :35 12.5 FAST/12.5 EZ I.M. order

    9x200 @ 3:00
    3 - FR.I.M. D1-3 (2:51, 2:45, 2:39)
    3 - FR D1-3 pull w/ SP + SNKL (2:49, 2:41, 2:33)
    3 - I.M. D1-3 (2:58, 2:53+, 2:42*)
    * bonus 1:00 rest before #9. I was so gassed by that point!

    100 EZ
    3x100 @ 1:40 FR FAST-everything left in the tank (1:11, 1:11-, 1:09)
    100 EZ

    Total: 3500

    CORE7
    (for a refresher, it's 7 core exercises done as 1:00 of work followed by :30 rest (RD1), :20 rest (RD2), or :10 rest (RD3). After each round, 3:00 break.)

    - 4 power crunch into 4 power sit up (RD2/RD3 change exercises on command)
    - 8 bicycle kicks into 1 sit-up (RD1), 2 sit-ups (RD2), or 3 sit-ups (RD3)
    - leg lift into 1 crunch (RD1), 2 crunches (RD2), or 3 crunches (RD3)
    - static crunch with scissor kick (RD1) or BIG SLOW flutter kicks (RD2/RD3)
    - side plank dips (switch sides at :30)
    - burpee w/ plank out and in and NO push-up (RD1), full burpee (RD2), half burpee w/ 4 shoulder taps (RD3)
    - 4 mountain climbers into 4 knee tucks w/ gliders (RD3 change exercises on command)

    The CORE7 instructor took a leave of absence in September to start nursing school, and I wasn't really a fan of the other instructors they brought in to teach similar classes in his time slot. With school out, he has resumed leading the CORE7 class for the summer. My quads and hamstrings were so sore from squat and RDL yesterday, so the mountain climbers and knee tucks with the gliders was pure torture!

    Updated May 22nd, 2019 at 08:07 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Vacation + 5/21 + 5/22

    by , May 22nd, 2019 at 08:47 AM (Swimming Through Jello)
    Long weekend trip to Mammoth Cave and Red River Gorge in Kentucky.

    Drove down Friday, hiked around the park a few miles. Brought my 53# kettlebell and did 3x(10 push jerk each arm + 15 RKBS + 10 pushups + 10 goblet squats)

    Saturday went on a couple of cave tours and hikes. Total 10+ miles, 80 some flights of stairs equivalent.

    Sunday drove to Red Rive Gorge - hiked 10+ miles, a couple of decently big climbs (apparently we totaled more climbing than when we tried to hike up Flattop Mountain in Colorado).

    Monday drove back and didn't really do anything active, which was OK with me.

    Tuesday, 5/21/2019 CrossFit Workout PM

    Warmup - rowing, stretching, plyos

    Strength - A1) Ring Pushups 3x15
    A2) Farmers Carry 100m x 220# x 3
    A3) Bulgarian Split Squats - BW/8, 15# DBs/8, 25# DBs/8

    Conditioning - AMRAP 20
    250m row
    60m 1-arm overhead carry per arm 50#
    10 burpees
    25 double unders
    5 rounds + 25m row


    Wednesday, 5/22/2019 CrossFit Workout

    Warmup - lots of mobility, PVC warmup, barbell warmup

    Strength - Snatch + OHS - 75/1+1, 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/f,f,1+1
    //Still weak! But... feels OK besides being heavy.

    Conditioning - "Nancy"
    5 rounds
    400m run
    15 OHS 95#
    15:09
    //Only 12 seconds off my best... very surprising. Hit the wall on the last round and a half.
    Categories
    Uncategorized