part 1:
100 m IM warm up
+
EMOM - 25 m free @ 80% x 10
(rest 3 min) x 2
+
100 m IM cool down
Done! Did a little better pacing my breathing this time. Was getting across the pool in approx 25 secs each time. Focused a lot on remembering to keep my kick steady instead of looking like my legs were having a seizure.
rest 4 hours (Rested about 1 hour)
part 2:
A1. Speed Dead Lift @ 11X1; 60% 1RM; 10 sets of 3; rest 30 sec
A2. Speed Bench Press @ 20X1; 60% 1RM; 10 sets of 3; rest 30 sec
B1. Dead Lift - build to a tough single fast; rest as needed
B2. Build to a 1RM in the Weighted Dip fast; rest as needed
C. 22 rope climbs for time - 20'
A1. #175
A2. #83
B1. #265
B2. #40 - a PR by about 6lbs!
C. DNS - ran out of time and did not have the rope strung up. Will try to make this up later in the week if I can.
Some tips for swimming:
ReplyDeleteTry to keep yourself as long as possible in your posture.
Keep breathing consistent and efficient. Try and establish a regular tempo with taking breaths, exhaling underwater prior to turning your head out for the next breathe. Take more breaths than you think are necessary in the beginning to establish the rhythm then start cutting back to only what you need.
Your strokes should be long and powerful, like you are trying to touch the bottom of the pool along the center line of your body.
On tempo work, be as strict to the tempo as you possibly can, and maintain that tension in the bottom of the movement. For instance, in the deadlift, at the bottom, don't relax and then re-set for the next rep. Stay engaged the whole way through. Just a reminder, tempo work isn't about how heavy, it's about how good the form is. Looks like you're fine.
Nice job on the dip PR.
Thanks for the swimming tips! I'm nervous because there is a 1k swim time trial coming up this Saturday. Do you have any advice on flip turns? Should I even bother with them if I'm not good at them?
ReplyDeleteIntegrity's REvenge in Charleston is a crossfit competition I'm looking at doing in Oct/Nov and rumor has it there will be swimming...possibly in the ocean!
I couldn't possibly teach you how to do a flip turn via the internet or the phone.
ReplyDeleteAsk Dulce, she seems to know a bit about swimming.
The other you might do is find a local swim club, and reach out the coach and see if you could buy a private lesson to lay down a few fundamentals. You explain what you're doing, and that you just want to try and get some baseline competence. Never hurts to ask.
I actually do know how to flip turn...I'm just not very fast at it. But I will ask Dulce if she has any tips, thanks.
ReplyDelete