Calvin S

Tuesday 2/19

AM Crossfit and PM SCY

Crossfit:

Warm-up:
20 GHD sit-ups
40 double-unders
20 wall balls @ 10 lbs
20 shoulder press @ 45 lbs

W.O.D. (for time):
"10-9-8-7-6-5-4-3-2-1"
walking lunges (count both legs as 1 rep)
V-sits
mountain climbers (count both legs as 1 rep)
front squat @ 75 lbs

Final time: 9:22

PM swim:

600 swim (200 FR/200 I.M. dr/200 FR)
400 pull w/ buoy only

15x100
4 @ 1:15 DPS
5 @ 1:10 D1-3, 4-5 (1:08, 1:05, 1:03, 1:07, 1:04)
:30 rest
6 @ 1:10 AFAP while staying below 17 beats/:06 (RED HR) (held 1:03s across the board)

2x (STRK = FL/BR by round)
3x100 @ 1:30 I.M. D1-3 (RD1: 1:15, 1:11, 1:05/RD2: 1:14, 1:11, 1:06)
4x25 @ :40 STRK kick FAST
3x50 @ 1:00 STRK 25 bld/25 FAST
4x25 @ :30 STRK drill

4x25 @ :30 V.S.
100 EZ

3x250 @ 3:30
#1 - 150 FAST/100 AE (1:37)
#2 - 100 FAST/150 AE (1:04)
#3 - 50 FAST/200 AE (:30)
5x50 @ 1:00 FAST (:29, :30, :29, :29, :30)
2x100 @ 1:30 50 dr/50 sw
(All FAST was FL)

200 EZ

Total: 5400

We were packed 6 to a lane on the last set, which made doing fly really difficult. Was not happy at all with the times or how I felt, but I attribute half of it to being out of the water since Friday and half to the crowded lanes, making fly all but impossible to swim!