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Calvin S

Tuesday 1/29/13

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by , January 29th, 2013 at 07:39 PM (1389 Views)
Tuesday 1/29

AM Crossfit and PM SCY

Crossfit:

Warm-up:

1:00 on/ :30 switch for the following:
double-unders
rowing machine
rope climb
reverse push-ups
back extensions on GHD (glute-ham developer)

W.O.D.:

7x
3x deadlift
3x cleans
Weight was added incrementally. The goal was to keep adding until fail, and if you failed, you immediately did 5 burpees. There was no time limit, I was working with 2 other guys so my rest was the time it took them to do their reps and then re-rack the weight.
Results (by round): 75 lbs, 95, 105, 115, 125, 135, 155 (Failed on cleans)

PM swim:

400 R.I.M.O. 50 dr/50 sw
8x50 @ 1:00 I.M.O. 1 drill/1 build

8x300
2 @ 4:00 AE (3:26, 3:21)
2 @ 3:50 RED (3:14, 3:15)
2 @ 3:40 RED (3:16, 3:15)
2 @ 3:30 BEST AVG (3:10, 3:09)

2x (all BR)
4x25 @ :35 swim w/ buoy
4x50 @ 1:05 swim w/ strapless paddles + fins
4x75 @ 1:20 swim w/ fins kick 15M off each wall

100 EZ

Total: 4500

My groin felt really sore after doing the meet plus 2 soccer games on Sunday. I rested it yesterday and it was still sore today, which made it a tough pill to swallow working on my best stroke today and not being able to kick. I felt REALLY GOOD on the 300s though. Nice and smooth, kept my heart rate in the appropriate zones. Hoping my groin feels better by the end of the week. I need to figure out why it only hurts during/after swimming breaststroke IN A MEET!

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Swim Workouts

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