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Calvin S

Thursday 2/7/13

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by , February 7th, 2013 at 11:13 PM (433 Views)
Thursday 2/7

AM Crossfit and PM SCY

Strength W.O.D.

back squat to MAX
- I am not going to record all the reps I did, but my max ended up being 235 lbs, which is quite an improvement over my previous max, which I can't remember, but I am sure it was less than 200 lbs.

W.O.D.

12:00 AMRAP
5x front squat @ 115 lbs (and you had to clean the first one, which was what REALLY sucked)
10x toes to bar
15x box jumps @ 32 in. box

Total rounds: 5 + 5 front squat

PM swim:

600 swim (200 FR/100 BK)
400 pull w/ buoy + strapless paddles
8x50 @ :50 3/3/3 drill
odd: FR
even: BK

2x
6x100 D1-3, 4-6
RD1 @ 1:15 (1:09, 1:07, 1:04, 1:03, 1:01, :59)
RD2 @ 1:10 (1:04, 1:03, 1:00, 1:05, 1:03, 1:00)
6x50 @ :50 FR kick
odd: AE side kick
even: FAST w/ board
4x25 @ :30 15M FAST under H2O

2x800 @ 10:00 GOOD (this was stressed) N.S.
#1 - 8:56 (4:37/4:19)
#2 - 8:58 (4:37/4:21)
3x400 @ 5:00 D1-3 to FAST (4:36, 4:17, 3:59)
4x100 @ 1:20 FAST w/ paddles (:59, 1:00, :59, :59)

2x200 @ :10 rest A.R.

Total: 7000

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Categories
Swim Workouts

Comments

  1. StewartACarroll's Avatar
    Your swimming really quick and those descending 400s are awesome. It's always exciting when You go under minute pace for a 400 or 500, it's a sign of really good things to come I am sure.