WEEK 3
AM - CrossFit:
Warm-up
Strength: DE; sumo Lifts #175
WOD: 5 rounds for time (17:35)
5 clean and jerk #95
15 KB swings #55
25 push-ups
The push-ups were so hard after the KB swings. I was finished after 3 rounds. I was happy to finish all 5!
PM - Swim Drills
Warm-up: 100 IM, 8X25 (0:30), 50 board kick, 50 back kick, 200 free, 100 IM
Core: 10x75 (1:30) times: 52, 53, 53, 54, 54, 55, 55, 55, 54, 53 sec
Cool down: 50 free easy, 100 IM
I swam the 25s med/hard (18s) during warm-up to bring my heart rate up so I would see if this gave me better performance on the 75s. It seemed to work. Knowing I had plenty of time to recover after each interval, I pushed the 75s a little harder. Fun workout!!
Went to yoga class after pool. Lower back, gluts, and hip flexors burned but I did all the holds and poises! Maybe xfit is paying off! | 