75 ez fr 25 ez bk 25 br 500 ez fr snorkel 5 x 25 flutter kick on 1:00 (20- 24) 10 x 12.5 sprint/12.5 atlantis 100 one arm drill 300 drills with fins and snorkel Drylands Rogue airbike 5 x 1:00 work /10 slow pushups / ez pedal on 3:00 work min: 18,17,17,16,16 cal
Thursday, 10/3/2019 Pool Workout A little shorter today, coach was late and I had some digestive issues. 400 fr SKiPS 400 IMO SKiPS 10x50 k 1:10 25 UDK w/board, 25 alt fr/br 4x50 k/dr 1:00 4x100 fr 1:30 4x50 k/dr 1:00 3x100 bk 1:30 4x50 k/dr 1:00 2x100 br 1:40 4x50 k/dr 1:00 1x100 fl 200 warmdown 3300y
Tuesday, 10/1/2019 Garage CrossFit Workout Warmup - plyos, barbell warmup Strength - A) Shoulder Press - 45/5, 75/4, 100/4,4,4,4,6 B) Front Squat - 135/6, 155/6, 175/6, 185/6 Conditioning - AMRAP 13 15 situps 12 box jumps 26" 9/arm 1-arm KB jerk 53# 6 rounds + 31 reps Wednesday, 10/2/2019 CrossFit Workout Warmup - plyos, stretching, barbell warmup Strength - Deadlift - 135/5, 225/4, 275/4, 310/4,4,4,4,8 Conditioning - 10 -> 1 front rack lunge 75# 200m run after even rep rounds 10 burpees after odd rep rounds 10:18
3.4k Used board fins and snorkel. Sun behind treeline and overcast, water about 84°F. I couldn’t find my clear goggles, used mirrored (outdoor backstroke) ones, which also needed cleaning. Stopped halfway to clean goggles and realized my snorkel disappeared. Unfortunately it had a hero6 camera with case and a custom made mount. Tried diving down but it was too dark, and at about 5 m it was difficult to even see which direction was up. Figured it wasn’t safe and just left it in the abyss. Still might return with better gear and kayak to find it. But map claims it can be to 40 ft possibly more in area, and I haven’t free dived more than maybe 30’, furthermore in clear reef water, not a lake. The blue in the map is 0-40. 6|29|19 weights upper body lactate production on airbike 4 x 0:45 work /2:15 easy + 10. ore pikes 20 min stretching
Updated October 1st, 2019 at 01:01 PM by __steve__
Monday, 9/30/2019 Pool Workout 5x200 back -> free add on 8x75 p 1:15 o - fr/3rd 25 br7 e - bk 3x{4x50 k 1:05 25 cruise/25 fast 3x100 1:40 50 dr/50 fast 8x25 :30 long UDK} rd1+3 - fr, rd2 - 50s br, 100s IMO, 25s bk 200 warmdown 3900y
Saturday, 9/28/2019 Pool Workout 200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr 4x{2x150 2:15 d1-2 to ~90% 8x25 :30 d1-4 IMO 2x50 k 1:00} 150s - rd1-fr, rd2-p, rd3-sw/pads, rd4-sw/pads+fins 4x{75 fl/bk/br 1:15 75 free build to fast 1:10 50 ez 1:05} 200 warmdown 4400y
9|26|19 LCM indoor pool with broken water heater chilly°F 200 warmup but actually got colder 50 kick for time, legs froze up with stagnant acidosis half way with enough momentum to stop 2 meters from wall in 57 seconds. got out after several head-up fr 50 drills 9|27|19 24m outside pool warmup 480m 7:30 8 min swimming in slide stream 2 x 192m IM Kick 10 x swim fr to flags and flip, swim to other flags and flip drill
Thursday, 9/26/2019 Pool Workout 3x{100 fr/100 IM/100 p/100 k} :20 rest 4x100 p/rev paddles 1:40 4x75 fr/bk/fr 1:15 4x50 IMO 1:00 4x25 15m UDK :30 6x{100 IM 1:40 50 fr "fast" :50} 8x{50 fr dr 1:00 o-1-arm, e-choice 50 k IMO fast 1:00} 200 warmdown 4100y Didn't want to get up this morning, sluggish and slow most of practice... still glad I went.
Updated September 26th, 2019 at 11:19 AM by JPEnge
Recovery swim kept HR mild aerobic. Recovering from weights yesterday, and insufficient sleep 2 x 480m fr on 8:30, use 2-beat 240m fr, 2-beat
Tuesday, 9/24/2019 CrossFit Workout Warmup - running, plyos, jumprope, stretching Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5,5,5,5,12 Conditioning - AMRAP 15 400m run 50 double unders 5 bar muscleups 3 rounds + 3 muscleups Wednesday, 9/25/2019 CrossFit Workout Warmup - stretching, barbell warmup Strength - Clean + Front Squat + Jerk - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1, 195/1+1+1, 205/1+1+1, 215/1+1+1, 225/1+1+1 //These felt pretty good actually. Jerk was solid! Conditioning - AMRAP 15 5 HSPU 10 strict TTB 20 walking lunge steps 7 rounds + 1 HSPU
96m fr ez 192m fr 2-beat 10 x 48m fr on 1:00 with snorkel as 24m fast | 24m recovery fr, fasts o-burst breakout, e-sprint into turn 5 min with fins snorkel swimming into waterslide stream 10 x 48m on 1:00 with snorkel and fins, 24m headup fly kick fr | 24m atlantis kick Fist fr drill with fins and snorkel. Totally forgot distance
Updated September 25th, 2019 at 09:44 AM by __steve__
PM LCM Solo @ LRRC 400 swim every 4th 25 head-up scull 4x150 @ 2:20 k/dr/sw w/ fins + SNKL + BD (kick) 8x200 D1-2 pull w/ paddles + SNKL 2 @ 2:50 (2:42, 2:40) 2 @ 2:45 (2:40, 2:38) 2 @ 2:40 (2:34, 2:32) 2 @ 2:35 (2:33, 2:28+) 100 EZ Total: 2700
Updated September 24th, 2019 at 04:06 PM by Calvin S
Monday, 9/23/2019 Pool Workout 600 sw/every 3rd 25 k 4x100 pull 1:30 8x50 k VS 1:05 3x4x100 1:40 1 - 75 drill/25 hard 2 - 50 DPS/50 hard 3 - 25 k SLOB/75 hard 4 - all hard 8x50 dr/sw 1:00 4x{4x25 d1-4 :30 50 fast 1:10} 1-fl, 2-k/fins, 3-br, 4-k/fins 200 warmdown some start drills 3800y Was really slow today for some reason. Couldn't catch water, couldn't catch my breath. Weird.
AM LCM Solo @ LRRC 2x 400 swim (100 FR/100 BK) 4x150 @ 2:10 k/dr/sw w/ fins + BD (kick) 4x100 @ 1:20 (1:15-, 1:15+, 1:15+, 1:15-) 1:20 REST 3x100 @ 1:20 (1:14+, 1:15-, 1:14) 1:20 REST 2x100 @ 1:20 (1:13+, 1:14-) 1:20 REST 100 @ 1:20 (1:09++) 100 EZ Total: 3100
Saturday, 9/21/2019 Pool Workout 300 swim 8x50 4 k/dr 1:00 4 dr/sw :55 12x25 o/c/ez :30 3x{300 pull 1st/last 12.5 fast/100 4:30/4:20/4:10 4x50 5-7 UDK/wall rd1-fr :50, rd2-st :55, rd3-ch/fins :50} 6x50 dr/sw ez 1:00 :10 RI - 25k-25sc-50k-25sc-75k-25sc-100k-25sc-75k-25sc-50k-25sc-25k 150 ez waiting for others to finish 12x25 :35 o-:10 fast kick on wall to sprint e-ez 2x25 starts + 25 ez 200 warmdown (then the National group was getting ready to do some practice races so I jumped in) 300 IM off blocks 6x25 ez 125 free off blocks 175 ez 4850y
Updated September 23rd, 2019 at 12:08 PM by JPEnge
Thursday, 9/19/2019 CrossFit Workout Warmup - Tabata jump rope and squats, PVC/barbell warmup Strength - Back Squat - 45/5, 135/5, 185/5, 200/5,5,5,5,20 //Not all the way back from my medical misadventures but starting to feel more comfortable again. Conditioning - AMRAP 10 5 OHS 115# 7 toes to bar 9 box jump 24" 8 rounds + 12 reps
PM LCM Solo @ LRRC 6x300 2 @ 4:35 2 @ 4:25 2 @ 4:15 2x200 @ 3:00 kick w/ fins #1 - FR on back + 12.5 UW off all walls #2 - FL w/ BD 100 EZ Total: 2300
Tuesday, 9/17/2019 CrossFit Workout Warmup - airbike, plyos, barbell warmup Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/2+2, 195/f, 1+f B) Pushups - :30 on/:30 off 5 rounds - 15 per round Conditioning - 5 rounds 250m row 15 push press 95# 9:19 //Well, my ability to keep my heart rate down is... questionable at best still. Wednesday, 9/18/2019 Pool Workout Planned on doing Masters practice but nobody showed up but me so jumped in with the National group late... hence the short warmup. 4x50 fr :45 3x50 br kpk :50 2x50 bk :45 1x50 fl Power Stations: 1 - Afterburner drill kick w/fins 20x25 :30 2 - UW br kick on wall 20 down to 1 @ :30 3 - Buckets - easy resist 25, fast assist 25 IMO 4 - Afterburner drill swim w/fins 20x25 :30 5 - Vertical kick (:30 wrists/:20 elbows/:10 streamline) alt dolphin/br/flutter/eggbeater/choice x2 6 - Buckets - fast resist 25, easy assist 25 IMO
10 x 48m as 24fr light sprint / 24bk ez 480m fr with snorkel- use 2-beat k 3 x 96m- flutterk/dolphink/head-up fr/one arm fr (ea24) 288m drill with fins 192m kick 9|16 plyometrics 0.5mi barefoot treadmill jog 9|15 rogue airbike 3x 1:00 work + 20 pushups + ez on bike on 3:00 •last effort max cal and close to first effort as possible •18, 17, 17 cal •about 1:15 of ez bike for ea yoga
Updated September 18th, 2019 at 10:59 AM by __steve__
Saturday, 9/14/2019 Garage Lifting Warmup - lawn mowing, plyos, barbell warmup Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM - 185/1x10 Pause Front Squat - 135/2, 185/1, 205/1, EMOM - 215/1x10 Power Jerk - 135/2, 165/1, EMOM 185/1x10 Monday, 9/16/2019 Pool Workout 100 k/200 dr/sw/300 p/400 sw 2x(5x4x50) 1 - kicking drill 2 - 3 dr/1 DPS 3 - 2 dr/2 build 4 - 1 dr/3 500/400 IM pace 5 - d1-4 Rd1-Fr :50; Rd2-Bk :55 6x50 dr/sw ez 1:00 4x(4x25 :30 3,2,1,0 breaths) o-fr; e-fl 200 warmdown 3900y
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