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  1. Wednesday 6/27/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    2x
    400 swim (50 FR/50 BK) DIVE every 100
    4x25 @ :45 UW FL kick
    4x50 @ 1:00 FR swim with overkick w/ SNKL

    4x50 @ :50 @ 200 PACE (:32, :33-, :33, 32+)
    200 SMOOTH FR kick w/ fins + BD
    3x50 @ :45 @ 200 PACE (:32, :33, :32+)
    50 EZ
    200 SMOOTH FR kick w/ fins + BD
    2x50 @ :40 @ 200 PACE (:32+, :32)
    100 EZ

    Total: 2400

    CORE7

    :30 for each exercise in a couplet
    - leg lift to hip raise/pulse ups (reverse order RD3)
    - in-and-outs/floor wipers + up and over (reverse order RD3)
    - cross over sit-ups (switch sides at :30)
    - sit-up to "heels to heaven"
    - bear crawl burpees (RD2 add 1x push-up, RD3 add 4x high knees to chest)
    - low plank walkouts (RD3 switched to low plank spidermans)
    - plank rotations
  2. 6/27/18 Workout

    by , June 27th, 2018 at 07:49 PM (Swimming Through Jello)
    Wednesday, 6/27/2018 CrossFit Garage Workout
    Might get stormed out of swim practice tomorrow so did yesterday's CrossFit workout that looked fun in my garage just in case.

    Warmup - plyos, stretching

    Strength (deload week) - A1) DB shoulder press - 25/20x3
    A2) Inverted row - 3x10

    Conditioning - AMRAP 7 minutes
    7 box jump 24"
    7 burpees
    7 KBS 53#
    7 rounds + 11 reps
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  3. Better Diet, Better Brain

    A study published in June 2018, The Rotterdam Study, showed that a better quality diet is related to larger brain tissue. This can have an impact on an aging brain and the risk for dementia. Brains do tend to shrink with age. However, a diet high in vegetables, fruit, whole grains, nuts, dairy, and fish and a low intake of sugar-containing beverages was associated with larger brain volumes.
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  4. Sarasota Y Sharks Masters GOLD Workout 6/27/18

    by , June 27th, 2018 at 03:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    4 x 100 2:30 [2:15] kick
    4 x 50 1:00 [:50] desc 1-4

    Stroke set
    4x
    1 x 50 1:15 [1:10] drill
    1 x 50 1:15 [1:10] 25easy/25fast
    1 x 50 1:15 [1:10] 25fast/25easy
    1 x 50 1:30 [1:20] fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: fist drill]

    Freestyle set
    2 x 300 5:00 [4:30] long & strong
    3 x 200 3:10 [3:00] neg split
    6 x 100 1:40 [1:30] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
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