View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 11/14/17

    by , November 13th, 2017 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    8 x 50 1:15 [1:15] choice
    4 x 100 1:45 [1:30]

    Kick set
    8 x 50 1:20 [1:15]

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 25strong/75easy
    1 x 100 2:15 [2:00] 50strong/50easy
    1 x 100 2:15 [2:00] 75strong/25easy
    1 x 100 2:15 [2:15] 100strong
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/Pull set
    1 x 400 6:30 [5:45] 200strong/200mod
    1 x 300 5:00 [4:15] 150strong/150mod
    1 x 200 3:15 [3:00] 100strong/100mod
    1 x 100 1:40 [1:30] 100strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  2. Weekend Workout Dump 11/11/-11/13

    by , November 13th, 2017 at 08:42 AM (Swimming Through Jello)
    11/11/2017 CrossFit Competition

    //Was supposed to be 3 workouts and a floater workout, but my partner hurt himself halfway through and we had to withdraw. This is what we got done:

    Floater - 3 rounds
    20 cal assault bike
    20 DB snatch 70#
    150 ft prowler push 50kg+sled
    //Doing this fast and outside in the 30 degree windiness really crushed us, we strategized that poorly.

    20 minutes later...
    6 min for each partner to max PCl + FS + J
    135-185-205-225-245/f-245/1+1+f
    //No legs left after the floater. Partner hurt himself on 275 jerk.

    Got home and did some squats because I was feeling unfulfilled after bombing the complex.

    Back Squat
    45/5, 135/3, 185/3, 225/3, 255/3, 275/3,3,3,3,3

    11/12/2017 - Garage Squats
    Going to work on building strength back up. I've lost a lot of it between replacing some lifting for swimming, losing weight due to changing training and UC flare and trying to eat healthier so eating a little less calories. Strength should help swimming to I would hope.

    Back Squat
    45/5, 135/3, 185/2, 225/2, 255/2, 285/2,2,2,2,2,2,2

    11/13/2017 - Pool Workout

    200 fr/100 bk/200 k/200 p
    //Testing out the shoulder from tweaking it Thursday, freestyle feels good, backstroke not so much. So we will avoid that for a bit.

    3x{3x100 fr 1:30, 8x25 k w/board D1-4 :40}

    5x100 k w/fins 1:30

    200 warmdown

    2900

    //Lots of legs today! Going to build back up that kick, that's the engine that kept me going when I was a mid-distance guy in college, and it's really been lacking since I've been back.

    Afternoon garage back squats
    45/5, 135/5, 185/3, 225/3, 255/2, 285/1, 305/1, 315/1,1,1,1,1,1

    Updated November 14th, 2017 at 08:17 AM by JPEnge

    Categories
    Uncategorized