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  1. 2|1|18 and 2|2|18

    by , February 2nd, 2018 at 06:55 PM (Blog)
    back is moderately recovered

    treadmill:
    7x 2 min on / 1 min ez
    Ons:
    4.5, 5.5, 6.5, 7.5, 8.5, 8.5@3%, 8.5@6% MPH's
    Ezs:
    2.2 mph

    3 x 0:45 on /1:15 ez
    8.5mph@9% / 2.2mph


    SCM!
    test out shoulder that feels better from C spine shots in neck 9 day ago
    4 x 25 ez fr on 0:40
    10 x 50fr on 1:00 (45's - 46's)
    10 x 50br on 1:20 (55's - 57's)
    4 x 25 nb fr 0n 5:00 (s l o w)
    4 x 200IM kick on 5:10-20

    Shoulder did not hurt but felt very weak at insweep

    Updated February 4th, 2018 at 11:58 AM by __steve__

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  2. Sarasota Y Sharks Masters GOLD Workout 2/5/18

    by , February 2nd, 2018 at 03:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    12 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    1:00 vertical kick
    1 x 100 2:15 fast

    Freestyle/pull set
    2x
    4 x 150 2:15 long & strong
    4 x 75 1:00 desc 1-4

    Stroke set
    4 x 25 :40 IM order
    2 x 100 1:50 IM
    4 x 50 1:05 IM order
    2 x 200 3:30 IM

    Warm down
    4 x 50 1:00

    Total: 4500
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  3. 2/2/18 Workout

    by , February 2nd, 2018 at 09:17 AM (Swimming Through Jello)
    2/2/2018 CrossFit Workout

    Warmup - stretches/drills/plyos

    Strength - Sumo Deadlift - 135/5, 185/5, 225/5, 275/4, 315/3, 345/3, 365/3
    //Stopped a little early, left hamstring had a knot that didn't feel real great.

    Skill - Overhead Squat - 95/5, 135/5, 165/5, 185/5
    //Just easy positional work.

    Conditioning - 21-15-9
    DB Snatch 50#
    lateral burpee over dumbbell (full hip extension at top)
    4:00
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