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  1. Tuesday 6/4/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC

    Weights:

    3x10 BB RDL (45/65#)
    3x10 BB back squat (45/65#)
    3x10 S-leg glute (30/70#)
    3x10 S-leg curl (10/30#)
    3x10 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    600 swim every 4th 25 scull w/ SNKL

    4x100 @ 1:45 swim w/ chute half open
    4x100 @ 1:45 kick w/ fins + BD + chute half open
    2x200 @ 3:30 swim w/ SP + fins + chute half open
    400 @ 7:00 FAST (4:53 - 1:11/1:14/1:14/1:14)
    100 EZ

    3x100 @ 1:40 RACE TRIP!
    4x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    Total: 3000
  2. 6/4/19 Workout

    by , June 4th, 2019 at 08:33 AM (Swimming Through Jello)
    Tuesday, 6/4/2019 CrossFit Workout

    Warmup - assault bike, plyos, barbell warmup

    Strength - A) Clean + Front Squat - 95/1+1, 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+f, 215/1+1

    //225 clean was a pleasant surprise. Maybe my strength is coming back a little faster than I thought?

    B) DB Bent Row - 50/12,12,12 ea arm

    Conditioning - 3 rounds
    20 cal row
    25 wall ball 20#
    10 DB PP ea arm 50#
    11:24
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