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Swimming Through Jello

Lots of Stuff

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by , September 3rd, 2018 at 11:04 AM (84 Views)
Plenty of things going on end of this week/weekend. Did some fitness-type stuff I haven't done for awhile so I am pretty sore sitting here typing this Monday morning.

Thursday, 8/30/2018 CrossFit Workout

Shoulder warmup, rowing, stretching

Strength - A) Bench Press 45/5, 135/5, 155/3, 175/3, 190/6, 155/10,10,10
B) DB Bent over row - 50/15, 15, 15 ea arm

Conditioning - EMOM 16
1 - wall walk + 20 shoulder taps
2 - 12 cal assault bike
3 - 45 sec ring plank
4 - 15 KB swing 53#

Friday, 8/31/2018 CrossFit Workout

Warmup - PVC warmup, plyos, stretching, DL warmup

Strength - A) Deadlift 135/5, 225/5, 290/3, 335/3, 375/7, 290/10,10,10
B) KB waiter's walk - 60m ea arm, 53# x 3 sets

Conditioning - 1000m row - 3x{21 DL 135#, 15 bar facing burpees, 9 S2OH 135#}
14:12
D-E-D-dead after that one!

Saturday, 9/1/2018 CrossFit Workout

Warmup - 800m jog, TTB warmup, stretching

Conditioning - teams of 2, AMRAP 20
60 TTB
50 box jump overs 24"
40 cal assault bike
30 DB S2OH 50# ea hand
500m row (each)
1 round + 925m row (I finished the row at like 20:10)

Then - wife and I rented Lime Bikes and took a 9 mile bike around Forest Park. Took 1:15 because we are bad bikers and also the bikes were one speed.

Sunday 9/2/2018 Stuff

45 min kayak on Creve Coeur Lake
Dug up a bunch of honeysuckle stumps and roots

Monday 9/3/2018 Pool Workout
Garbage yardage with Rockwood Masters (LCM)

Don't remember all the intervals, they weren't fast, I wasn't fast... everything was pretty sore today. But glad to get back in the pool after the week off.

200 fr/100 bk/200 k/200 p

400 fr
4x100 k/fins

300 25 bk/75 fr
3x100 IM

300 p/pads + snorkel
6x50 o-bk e-fr

200 bk/fr x50
6x50 k/fins

6x50 2 st 1 fr
8x25 IMO

100 warmdown

3800m

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