Passed 2 Days (May 16/17)

May-16

Dry-land Warm-up

Neck/Shoulder/Thoracic/Hip/Ankle CAR's

+

Swim Warm-up

1 x 100; rest as needed - Freestyle swim

4 x 25; rest as needed - hands on wall open turn into streamline flutter kick

2 x 50; rest as needed - Fist-swim (stroke counting, breathing pattern 4)

4 x 25; rest as needed - 2-arm lead kick w/ board (head down)

+

Freestyle Technical Progressions

10 x 50; rest 20sec

-->> Odds - 25 8-kick switch / 25 Freestyle swim (stroke counting)

-->> Evens - 25 Fist-swim / 25 Freestyle swim (stroke counting)

+

Mixed Freestyle Swimming + Kicking Conditioning

1 x 75; rest 20sec - freestyle swim (breathing pattern 2)

1 x 50; rest 20sec - freestyle swim (breathing pattern 4)

1 x 25; rest 20sec - freestyle swim (breathing pattern 6)

3 x 50; rest 20sec - kick w/ board (head down)

60sec Rest

x2 Rounds

total - 1500yds

I'm glad I was able to get in the pool today. I'm not going to lie, it's really rough having to get up and go in at 4:15a to ensure a spot in the pool. Kick is improving a little bit. Stamina is still an issue, but at least I don't feel like I'm drowning anymore. Good news is there is a YMCA opening up right down the road in 2 weeks, so hopefully I can snag some pool time there. 

May-17

A1

Seated Squat Rocks w/ Isometric Hold - 4 x 5; rest 30sec (hybrid sumo stance, 3sec iso hold)

A2

Band Assisted Cossack Squat - 4 x 8 alt reps; rest 30sec

A3

Mini-band Single-leg Box Squat - 4 x 8 ea leg; rest 30sec

A4

SL Slider Hamstring Curl - 4 x 8 ea leg; rest 90sec

These felt pretty good today. I used the tower for the slider Hammie curl and it worked really well. I'm still not too keen on the mini-band pistols but I'm sure they'll come around eventually. 

B

[Every 30s] x 8

1 muscle up 

+

EMOM for 24min

Min-1 - 10 Wallball @ 30#

MIn-2 - 10 Burpees

Min-3 - 10 Russian Swings @ 106#

Min-4 - 10 Push Press @ 135#

MU - 7/8

WB - UB across

KBS - UB across

PP - UB across

Peppered in the MU because I wanted to see if I could still do a handful. They didn't fee great, but they didn't fee terrible, especially I got warmed up. The longer EMOM was a little more difficult. The burpees are what kill me the most. By the last set, I'm barely able to get all 10 in the minute. Don't get me wrong, I still enjoy the burpee movement. It's funny. Out of all the exercises in CrossFit, they're probably my favorite just because of how beneficial they are. 

+

A1

Arch-Hollow Roll - 4 x 5 slow, controlled rolls; rest 30sec

A2

Single-leg Unloaded Goodmorning - 4 x 8 ea leg; rest 30sec

A3

Standing Hip CAR - 4 x 5 slow controlled rotations ea leg; rest 30sec

A4

Standing Knee Extensions - 4 x 5 slow controlled extensions; rest 30sec (standing on one leg, lift knee into flexion as high as possible while keeping supporting leg/hip in as much extension as possible, extend knee without letting femur drop, hold 1sec, then slowly lower and repeat) 

Had to do these separately at home, but I'm glad I was able to do them at all. I love these little movements. They're fucking great for me, looking at it selfishly. 

Kyle-

I got the alpha-GPC and Theanine yesterday. I'll let you know how it's working over the course of the week. I will tell you that my capacity is still pretty low but is improving. Same goes for my wrists. They're feeling significantly better. I tape them up every day. Don't get me wrong, there is still a good amount of discomfort, but they are really improving.