Recent Blogs Posts

PM LCM w/ Trip @ LRRC "I.M."

1000 SKIPS

5x300 @ 4:30
odd: A1-3 pull w/ paddles + SNKL (4:03, 4:12, 4:23)
even: RED 100 BK/100 BR/100 FR (4:19+, 4:13+)

5x100 @ 1:45 FL kick w/ fins + BD

Total: 3000

24m pool

576m as 3x following r5 sec
48m fr
96m bk/fr fins
48m br

192m Fr drill as
48 fin on right, left fist
48 fin on right, right fist
repeat for opposite

192m mostly UW drills fins snorkel

480m flutter kick rest 5-10 sec each 48m

Tuesday, 8/27/2019 CrossFit Workout

​Warmup - airbike, band warmup, shoulder warmup

Strength - A1) Good Morning - 95/12, 115/12, 135/12
A2) Pullups - 3x12

Conditioning - EMOM 12
1-wall walk + 10 shoulder taps
2-12 cal assault bike
3-40 sec ring plank
4-20 Russian KBS 53#


Wednesday, 8/28/2019 Pool Workout

200 fr/200 k/200 IM dr/sw/200 p/200 bk

3x{100 1:30 aerobic
4x50 k l-side/r-side 1:05
4x50 6-3-6 1:00
4x50 threshold :45}
Rd 1/3 - fr, Rd 2 - bk

4x{75 1:15 25 long UDK/50 DPS
50 1:00 sprint IMO}

200 warmdown

3800y