AM Weights @ LRRC PM SCY w/ Trip @ LRRC "Best Average" "You're negatively correlated to the S&P 500 for the month of December." - Trip Strauss Weights: 3x8 pull-ups 3x10 DB shoulder press (15#) 3x10 DB S-arm bicep curl (15#) 3x10 DB tricep extension (15#) 3x10 DB S-arm row (15#) 3x10 DB bench press (15#) 3x15 hip adductor (50#) 3x15 hip abductor (50#) 2x (3x10) DB "empty cans" (5#) 300 abs Swim: 2x 300 swim every 4th 25 scull w/ SNKL 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 4x75 @ 1:20 k/dr/UW w/ fins 8x25 V.S. RD1 @ :40 FR kick w/ BD RD2 @ :30 FR swim 8x25 @ :45 scull w/ buoy + SNKL #1 - front forearm scull smooth #2 - underwater recovery #3 - front forearm scull fast #4 - underwater recovery 10x100 @ 2:00 BEST AVG 200 FLOAT Total: 3400 Results: 10/16/18 - SCY - :59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00- 12/29/18 - SCY - :58, :57+, :58, :58, :58, :58+, :58+, :58, :59-, :58 SHOUT OUT: Trip, who was 1:03s on the first seven, then 1:04, 1:04, 1:02++ (he says it was 1:02.99).
Updated December 29th, 2018 at 09:01 PM by Calvin S
Saturday, 12/29/2018 CrossFit Workout Warmup - plyos, movement warmup Conditioning - in teams of two (with my wife) 70 cal bike 70 box jump overs 70 DL 115# 70 hang power cleans 115# 70 burpees 70 shoulder to overhead 115# 70 DL 115# 70 box jump overs 70 cal bike 27:14 2:06 faster than we did last year - so we're still getting better at CF even though I've replaced half of my training time with swimming. Cool!
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