View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 10/9/17

    by , October 6th, 2017 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    6 x 25 :40 stroke
    3 x 100 1:30
    6 x 25 :30 choice

    Kick set
    1 x 200 4:30
    6 x 25 :40 sprint kick

    Free/pull set
    1 x 400 6:00
    1 x 300 4:30
    1 x 200 3:00
    1 x 100 1:30
    1 x 100 1:20
    1 x 200 2:40
    1 x 300 4:00
    1 x 400 5:20

    Stroke set
    6x
    7 x 25 :40
    [1/2 perfect stroke, 3/4 build, 5/6 sprint, 7 easy]
    [RD1 fly, RD2 choice, RD3 back, RD4 choice, RD5 brst, RD6 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  2. 10/6/17 Workout

    by , October 6th, 2017 at 09:12 AM (Swimming Through Jello)
    10/6/17 CrossFit workout

    Warmup - various cardio modes, shoulder stretch, hamstring stretch

    Core EMOM
    1- 30 sec ring l-sit (bent legs scale)
    2- 30 sec parallette pass through (jump forward and back)
    3- 30 sec oblique reach

    Strength
    a) 1-leg RDL 53/6, 62/6, 70/6,6 per leg
    b) Barbell row 135/6, 155/6, 165/6, 175/6

    Conditioning
    150 wall ball shots 20#, 100 knees to elbows
    In teams of 2, one person working on each piece at a time
    6:59
    Categories
    Uncategorized