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  1. Sarasota Y Sharks Masters GOLD Workout 12/6/18

    by , December 5th, 2018 at 12:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 stroke
    8 x 25 :30 strong

    Main set
    4 x 25 :45 strong
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 100 2:00 neg split
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 25 :45 strong
    [All swims choice]

    Freestyle set
    8 x 50 :50 pace NO GEAR
    1 x 400 5:40 PULL
    6 x 50 :50 pace NO GEAR
    1 x 300 4:20 PULL
    4 x 50 :50 strong NO GEAR
    1 x 200 best effort PULL

    Warm down
    4 x 50 1:00

    Total: 4500
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  2. 12/4-5/18 Workout

    by , December 5th, 2018 at 10:45 AM (Swimming Through Jello)
    Tuesday, 12/4/2018 CrossFit Workout

    Did my first day of coaching Tuesday morning, it was more assistant coaching because the head coach is easing me into it. Getting used to the multitasking between two or three groups of intervals is going to be the tough part but it'll be fun. CF in the evening after work. Stuffy and a little sore from a cold so probably not my optimum effort.

    Warmup - rowing drills, 2x(10 KB swing, 5 tempo RR, 5 tempo pushups, 10 air squats)

    Strength - Deadlift (dead stop between reps) - 135/5, 225/5, 275/5, 315/5, 335/5, 355/5

    Conditioning - "Christine"
    3 rounds
    500m row
    12 bodyweight DL (190#)
    21 box jumps 24"
    9:58


    Wednesday, 12/5/2018, CrossFit Workout


    Warmup - plyos, banded stretching, barbell warmup

    Strength - A) Tempo strict pullups - 5x5 fast concentric, 3 sec hold, 5 sec eccentric
    B) Tempo overhead squats (same tempo) - 95/5, 135/5, 155/5, 175/5, 185/5

    Conditioning - EMOM 9
    1 - 45 sec ring plank
    2 - 12 reverse lunges 50# DBs
    3 - 6/arm 1-arm push press 50# DB
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