PM LCM Solo @ LRRC 2x 400 swim every 4th 25 scull w/ SNKL 4x150 @ 2:20 k/dr/sw I.M.O. w/ fins **BR done as 50 FL kick on back/50 BR w/ FL kick/50 BR w/ FR kick 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 3x100 @ 1:20 D1-3 (1:16, 1:13, 1:10) 300 @ 4:30 breathe 2-4-6 by 50 pull w/ paddles Total: 3000
SCY Warm up 2 x 200 3:15 8 x 25 :45 stroke 4 x 100 1:30 8 x 25 :30 strong Kick set 1 x 100 2:15 8 x 25 :45 fast 1 x 100 2:15 Stroke set 6 x 75 1:30 IM or stroke [IMers: #1/2 strong fly, #3/4 strong back, #5/6 strong brst] Sprint set 1 x 50 1:00 easy 6 x 25 :20 sprint 1 x 50 1:00 easy 8 x 25 :25 sprint 1 x 50 1:00 easy 10 x 25 :30 sprint [All swims choice] Freestyle set 5x 1 x 225 3:25 long & strong 1 x 75 1:05 strong Warm down 4 x 50 1:00 Total: 4500
Missed logging a few workouts here, wasn't on the computer much this weekend. Friday, 8/10/2018 CrossFit Workout Warmup - ski erg, stretching and plyos, peg board practice Strength - Bench Press - 45/8, 135/8, 165/8,8,8,8 Conditioning - 7 rounds 1 rope climb 5 front squat 135# 9 bar over burpees 9:15 Saturday, 8/11/2018 CrossFit Workout Warmup - KB drills, movement prep for workout Strength - A) Suitcase deadlift - (weight + famers carry handles) - 140/8,8, 220/8,8 B) Pushups - 45/10,10,10,10 C) Prowler push - decent weight x 60m x 4 sets Conditioning - AMRAP 20 100m run 15 KB swing 53# 15 lateral box overs 8 TTB 7 rounds + 2 box overs 4 mile hike with dogs afterward Sunday, 8/12/2018 Dug and pulled out a whole bunch of rocks and entrenched honeysuckle stumps and root structures. Monday, 8/13/2018 Pool Workout Had some new guys show up this morning... they were pretty out of shape I think. 6x200 30 sec rest o - EZ sw, k, p e - D1-3 free 2x{8x25 :45 (2 10 UWK/2 st F, 2 8/3, 2 6/4, 2 4/5 300 p/pads & snorkel 8x50 1:00 6 UWK 100 90+%} 3x{75 1:15 50 :55 25 :40} 1-p/pads, 2-p/reverse pads, 3-sw/reverse pads 200 warmdown 3850y
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