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  1. Tuesday 6/18/19

    AM LCM w/ BASH @ Main Pool
    AM Weights @ YMCA

    Swim:

    4x200 @ :10 rest
    1/3 - FR
    2 - BK
    4 - I.M. drill

    5x w/ SNKL
    100 @ :10 rest FR
    50 @ :10 rest FL drill (25 R arm/25 L arm)
    50 @ :10 rest BR drill (BR w/ FL kick)

    4x
    100 @ :10 rest BK
    50 @ :10 rest 25 kick on back in S-line/25 double arm BK

    100 BK SMOOTH

    2x150 @ :20 rest SMOOTH FR kick w/ BD

    3x
    2x50 @ 1:05 FAST FR kick w/ BD
    100 @ 1:50 SMOOTH FR

    5x100 @ 1:30 WHITE (1:21, 1:20+, 1:21+, 1:20+, 1:21)
    1:30 REST
    4x100 @ 1:25 PINK (1:16, 1:17, 1:17+, 1:16+)
    2:10 REST
    3x100 @ 1:20 RED (1:14-, 1:14+, 1:12-)

    200 EZ

    Total: 4800

    Weights:

    3x8 BB RDL (45/65#)
    3x8 BB back squat (45/65#)
    3x8 S-leg glute (30/70#)
    3x8 S-leg curl (10/30#)
    3x8 S-leg extension (10/30#)
    3x10 hip adductor (30#)
    3x10 hip abductor (30#)
  2. 6/18/19 Workout

    by , June 18th, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 6/18/2019 CrossFit Workout

    First really uncomfortably humid morning of the spring/summer. Felt like working out in soup!

    Warmup - bike, row, stretching

    Strength - A1) Bench Press - 45/10, 95/10, 135/10, 145/10, 155/10
    A2) DB bent row - 50/15x3 ea arm

    Conditioning - AMRAP 15
    500m row
    30 wall ball
    15 power clean 135#
    2 rounds + row + 6 wall ball
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