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  1. Thursday 7/12/18

    PM LCM Solo @ LRRC
    TBC post swim

    Swim:

    2x300 @ 4:35
    2x300 @ 4:25
    2x300 @ 4:15

    12x100 w/ fins + SNKL
    2 @ 1:40 kick w/ BD
    2 @ 1:20 swim w/ 15M UW kick off every wall

    8x50 @ :50 swim w/ SP breathe every 4 w/ an overkick
    100 EZ

    Total: 3500

    TBC:

    2x (:45 per exercise)
    reverse lung R leg w/ 2x12# db
    push-ups/plank ups (RD1), plank ups (RD2)
    reverse lung L leg w/ 2x12# db
    weighted sit-ups w/ 15# db
    1:00 REST

    3x (:45 per exercise)
    reverse lung w/ 2x12# db (RD1- R leg, RD2- L leg), froggers (RD3)
    half burpees w/ side squat walk
    push-ups (RD1), plank ups (RD2), push ups (RD3)
    leg lift to weighted crunch w/ 15# db (1:30 instead of :45)
    1:00 REST

    2x (:45 per exercise)
    pike press
    weighted sit-ups w/ 15# db
    leg lift to weighted crunch w/ 15# db
    Statue of Liberty sit ups w/ 15# db (RD1- switch arms halfway, RD2- switch arms at :45, go for 1:30)
    1:00 REST

    "Sally"
    squats and squat hold w/ press using Bosu Ball

    (If you are familiar with the song that goes "bring Sally up, bring Sally down..." basically the instructor plays the song and we go down on "down" and up on "up" and when we go down and wait for the word "up", in this case, we had to hold a squat position and press the Bosu Ball forward repeatedly.)

    Updated July 13th, 2018 at 10:18 AM by Calvin S

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  2. Sarasota Y Sharks Masters GOLD Workout 7/13/18

    by , July 12th, 2018 at 10:14 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 1:30
    4 x 75 1:30 stroke/IM
    6 x 50 :50 desc 1-3/4-6

    Kick set
    4x
    1 x 125 2:45
    1 x 25 :45 fast

    Sprint set
    2x
    1 x 25 1:00 easy
    1 x 100 2:00 sprint
    1 x 25 1:00 easy
    1 x 75 1:45 sprint
    1 x 25 1:00 easy
    1 x 50 1:30 sprint
    1 x 25 1:00 easy
    1 x 25 1:15 sprint
    [All swims choice]

    Freestyle set
    3 x 50 :50
    3 x 100 1:30 desc 1-3
    3 x 200 3:00 neg split
    3 x 100 1:20 desc 1-3
    3 x 50 :40 all strong

    Warm down
    4 x 50 1:00

    Total: 4200
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  3. 7/12/18 Workout

    by , July 12th, 2018 at 10:02 AM (Swimming Through Jello)
    Thursday 7/12/2018 CrossFit Swim Workout

    100 fr/100 k
    3x50 dr

    8x50 :55 fl/fr/br/fr

    4x150 serpentine (3 free, 1 breast)

    200 warmdown

    Again, these swims with the CF people are kind of active recovery. I pushed the 150s a little bit. Water was hot hot hot. Not comfortable.
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