200 swim/100 kick/100 pull/100 easy 4 x 25 build 4 x 75 [did 5 on 1:15 + 50 easy] 6 x 200 on :15 [did 250's on 1,2,4,5] - build - fast - recovery 50 easy, 2 x 25 FAST 200 loosen [Masters/Rec/2700 yds/55 min] ---------------------------------------
A recent longitudinal study published December 20, 2017 online in [I]Neurology [I] found that older people who consumed 1-2 servings of green leafy vegetables daily were cognitively 11 years younger than those who rarely or never consumed green leafy vegetables. The study involved 960 individuals as part of the Rush Memory and Aging project with the average age of 81 years, average education of 14.9 years, and mean follow-up of 4.7 years. The researchers were able to tease out the phytonutrients most responsible for the beneficial effects: folate, lutein, and carotenoids. Green leafy vegetables include spinach, kale, collards, and dark lettuce. Aside from this study, research has been done on the MIND diet, which is a modification of the DASH diet and Mediterranean diet, emphasizing green leafy vegetables. This diet also is associated with a decrease in cognitive decline. So eat those green leafy vegetables!
Warm up (900) 300 swim free & back 4 x 50/:55 free w/paddles, descend to 200 pace 4 x 50/1:20 power kick 8-10 SDK off each wall 2 x 25/10 sr V sit scull w/paddles 5 x 20 backstroke in & outs w/drag race start & fast turn 50 EZ Main Sets (1700) 4 x 25/30 strong free 4 x 50/1:10 IM order 2 x 75/1:30 free w/paddles & overkick 2 x 100/2:15 IM, 2nd one faster 50 EZ w/fins: 4 x 25/30 power kick 10 SDK 4 x 50/1:15 1st 25 16-18 SDK/2nd 25 8SDK & EZ 4 x 50/1:15 kick Back 2 x 50/10sr EZ flutter kick w/board, big amplitude, stretching ankles 4 x 100/2:00 1 = smooth 2 = break :5 @ 50, hold same time (incl break) 3 = break :5 @ 50 & 75, hold same time ( “ ) 4 = break :5 @ 25, 50 & 75, hold same time ( “ ) Warm down 200 EZ free & back Total: 2800 yards
Went out of town for my wife's family's Greek Orthodox old calendar Christmas. I sleep horridly at their house for several reasons so I'm still a bit out of it. Have gotten some workouts done on either side of the trip though. Saturday 1/6/2018 CrossFit Workout Warmup - rowing, light DB drills, plyos Conditioning - Teams of 2, split reps however 60 cal row 60 DB snatch 50# 60 lateral bar over burpees 60 thrusters, 95# 60 lateral bar over burpees 60 DB snatch 50# 60 cal row 22:55 Monday 1/8/2018 CrossFit Workout Warmup - row, wall walks, stretching, PVC drills Strength - A) Pause Front Squat - 135/3, 185/3, 205/3, 225/3, 245/3, 265/3 B) Chinups - 3x8 Conditioning - AMRAP 10 21-15-9 Overhead squat 95# Box Jump over 24" 160 reps //Rant... I was told I wasn't allowed to do lateral box jump overs but I could either jump over and face the box or do stepovers. So on an exercise written as "Box Jump Over," I'm not allowed to jump over a certain way, but I can just choose to not jump at all and that's fine? WTF. I did box facing jumps because stepovers are BS. Rant over. Tuesday 1/9/2018 Pool Workout 200 fr/100 bk/200 k/100 p/100 IM dr 5x75 fr 1:15 (:44s) 5x75 IM 1:30 (52s down to 50 last one) 100 EZ 8x50 IMO 1:10 just under best average pace (30s fly, 31s back, 34s breast, 27s free) 100 EZ 3x100 k fins 1:30 200 warmdown 2550 //Meh. Need another good night of sleep before I'm feeling like myself again.
SCY Warm up 2 x 150 2:30 3 x 100 1:30 4 x 75 1:30 IM/stroke 8 x 25 :30 strong Main set 1 x 300 4:30 pull 1 x 200 3:30 IM 1 x 100 2:15 kick 1 x 300 5:15 IM 1 x 200 4:30 kick 1 x 100 1:30 pull 1 x 300 6:30 kick 1 x 200 3:00 pull 1 x 100 1:45 IM Sprint set 4x 1 x 100 1:45 easy 2 x 25 :45 fast 2 x 25 :45 easy 1 x 100 1:45 fast [RD1 best stroke, RD2 stroke, RD3 free, RD4 choice] Warm down 4 x 50 1:00 Total: 4300
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