AM LCM w/ BASH @ Main Pool 2x300 kick 75 FR/25 STRK) H.A.S. w/ SNKL STRK = I.M. order no FR 6x50 @ :10 rest w/ SNKL 1 - R-arm FR 1 - R-side kick 1 - FR kick H.A.S. 2x50 @ :10 rest FR kick H.A.S. 25 build/15M FAST/10 EZ w/ SNKL 12x50 kick 25 UW/25 SMOOTH H.A.S. w/ fins + SNKL 1 @ 1:00 2 @ :55 8x150 @ 2:20 kick H.A.S. w/ fins + SNKL odd: FR even: FL 200 FLOAT Total: 3000
Tuesday, 6/25/2019 CrossFit Workout Warmup - bike, KB warmup, stretch, barbell warmup Strength - Suitcase deadlift - 110/10, 110+deficit/10, 130+deficit/10 ea side Conditioning - 4 rounds 12 toes to bar 10 deadlift 115# 8 hang power clean 115# 6 front squat 115# 400m run 16:05 That one was a challenge. My hands are pretty tired from doing the floors and lifting a lot recently, so grip was hard to maintain. Good workout though. Possibly rest day tomorrow, or lift in garage... depends how I feel!
So my kids and I traveled to PA this weekend to spend some time with family, which means I had to find a place to swim. Small town PA doesn't have a lot of options but I did manage to find a local YMCA... only problem is that it's VERY old, and actually has all metal walls which to be honest freaked me out a bit! I did get in a quick 2700, and will probably go back tomorrow. Note - the pool was scy so adjust the intervals if needed. W/U (1000): 300 sw 300 k 200 IM dr/sw 200 pull Main 1 (600): 4x150 k -> sw 1 - sw @ 2:00 2 - 50 kick fast, 100 swim @ 2:20 3 - 100 kick fast, 50 swim @ 2:40 4 - 150 kick fast @ 3:00 Main 2 (1000): 4X { 100 IM @ 1:30 100 free smooth @ 1:15 2x25 sw IMO by round @ :30} 100 easy Total: 2700
Some days I’m thankful I only have a short amount of time to get a workout in - today was one of those days. I felt pretty tired in the pool even on this short set, so it’s probably a good thing I kept it light. W/U (1000): 4x250 - sw/k/IM drill (50fl, 75bk, 50br, 75fr), pull Main (1000): 4X{ 100 IM @ 1:50 - :05 per rd 75 smooth free @ 1:00 + :05 by rd 2x50 fast IMO by rd @ :30 25 easy @ :40 Total: 2000
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