Strength Deadlift 135#x10, 145#x4 Swing KB 35#x20, 2x Pull ups x7, x6 Speed skiers x6, 2x Bridge drag sand bag 30#x24, 2x Back Sqt 60#x10, 65#x5 Sqt Jumpx5, 2x Overhead press 50#x10, 55#x6 Push press 25#x4, x2 Later swim 500 w/u 400 Kickset Free streamline Back streamline Breast kick Dolphin 200 pull 400 IM drill Fly odd, Dolphin even Backstroke odd Backstreamline even Breaststroke odd kick even Freestyle odd streamline kick even 100 cool
Quick swim before work this morning: 200 free/200 back/200 im drill 400 shark swim 400 DPS with fast 4th 25 (in traffic) 200 loosen and out ============ [Solo/Masters/Rec/30 min] I signed up for the New England SCM Champs at WPI in Mass next weekend. I'll see how I am feeling but the plan is to head down for just Saturday: Event 8 Men 400 SCM 12 Men 200 SCM 14 Men 50 SCM 18 Men 100 SCM Slowly trying to get back into shape and also competition. I am focusing on New England SCY Champs at Harvard in March, with hopes to swim a full meet Fri-Sun.
Updated December 3rd, 2017 at 09:39 PM by rxleakem
12/1/2017 CrossFit Workout Thought jammed finger felt good enough to try a CF workout again. Mostly OK. Warmup - plyos, airbike, stretching, PVC drills Strength/Skill - A) Back Squat 225/7,7,7 B) Seated box jump 30"/6, 42"/6, 48"/6 C) Pistols 10,10,10 //Squats felt WEAK after a couple weeks off them. C was supposed to be rope climbs but the finger wasn't liking the grip. Top joint still iffy. Conditioning - 21-15-9 SDHP 75# Bar-facing burpees Assault Air Bike Calories 8:14
800 w/u 400 kick set Free streamline Back streamline Breast Dolphin streamline rest 30 sec. 400 kick set Free streamline Back streamline Breast Dolphin streamline 2x 200 Pull 200 Fly; odds kick even full stroke 200 Backstroke; odds kick even full stroke 200 Breaststroke; odds kick even full stroke 200 Freestyle; odds kick even full stroke rest 2min 200 Fly; odds kick even full stroke 200 Backstroke; odds kick even full stroke 200 Breaststroke; odds kick, even full stroke 200 Freestyle; odds kick even full stroke rest 2min 2x200 pull 100 cool
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