23.4.14

Test Set Results April 24 2014

Alex  Quinn Masa I Kirk Bruce Steve Shane
Ave 00:33.1 00:36.0 00:37.8 00:36.7 00:37.4 00:46.2 00:36.1
Spr 00:02 00:04 00:04 00:06 00:01 00:07 00:02

22.4.14

Workout for Week of April 21 2014


Monday, Apr 21, 2014

1              x              400                          Warm Up                               
3              x              200          3:20         Pull                                                                                          Buoy, Paddles
4              x              100          2:00         Pull          Fist                                                                          Buoy
6              x              50            0:45         Pull                                                                                          Buoy, Paddles
3              x              100          2:30         Kick                                                                                         Board
6              x              25            0:50         Kick         Sprint without board
8              x              25            0:40         Swim       Easy/Under water/Head up/Sprint x2set                                
1              x              200                          Swim Down
                                2550                        TOTAL DISTANCE

Wednesday, Apr 23, 2014

1              x              400          till6:45     Warm Up
40            x              50            1:00         Pull          TEST SET
1              X             200                          Swim Down
                                2600                        TOTAL DISTANCE

Saturday, Apr 26, 2014

1              x              400                          Warm Up
8              x              50            1:00         Swim       Stroke/Fr by25m
1              x              25            0:25         Swim       Sprint
1              x              50            1:10         Swim       Easy
1              x              75            1:25         Swim       Fly/Ba/Br by25m
1              x              100          2:00         Swim       Formming
                x              4set
8              x              100          1:40         Pull                                                                                          Buoy, Paddles
4              x              100          2:05         Kick                                                                                         Fins
1              x              50            1:20         Swim       Easy
1              x              50            0:50         Swim       Sprint
1              x              25            0:30         Swim       Sprint
                X             4set         
1              x              200                          Swim Down                                           

                                3700                        TOTAL DISTANCE

SOLT Workout For April 22 2014

 photo high_five_29.gif



CROSSFIT OPEN 14.5
21-18-15-12-9-6-3 reps, for time:
Thruster, 95/65 lbs 
Burpee (Bar Facing)

Tabata Each of the Following (in BBall Gym):
Walking Lunge Holding Medicine Ball and Twist Each Lunge
Push Ups
Jumping Squat
Kettleball Swing
Wall Sit
Push Press
Sprint
















13.4.14

SOLT Workout For Tue April 15

SOLT Workout photo tumblr_mgcfg7fVyn1riu06po1_400.gif

Hanging Clean for Form (3X6) @ 40 kilo
Cleans for form (3X6)
Snatch for form (3X6)

Tabata Each of the Following (in BBall Gym):
Walking Lunge Holding Medicine Ball
Push Ups
Jumping Squat
Kettleball Swing
Wall Sit
Push Press
Jumping Lunge
Burpees

Sprint (start 2nd one at 60 seconds and then take 10 seconds off each round):
From lying down position, sprint down BB court and return;

Tony Abs

Week of April 13 2014

Monday, Apr 14, 2014

1              x              400                         Warm Up                             
8              x              50           1:00        Drill         Fist/DPS
1              x              100         1:50        Pull         DPS                          Buoy,     Paddles
1              x              200         3:30        Pull         DP                            Buoy,     Paddles
1              x              400         6:40        Pull         DPS                          Buoy, Paddles
1              x              200         3:30        Pull         DPS                          Buoy, Paddles
1              x              100         1:50        Pull         DPS                          Buoy, Paddles
                                                                                *Same stroke counts
8              x              50           1:20        Kick       
6              x              25           0:45        Swim      Sprint
1              x              200                         Swim Down
                                2550                       TOTAL DISTANCE

Wednesday, Apr 16, 2014
1              x              400                                         Warm Up
Technique Set
4              x              100         1:50        Pull           DPS            Buoy, Paddles
8              x              50           1:00        Drill          Finger tip/normalby25m                                  
Endurance Set
4              x              100         ###         Pull           Minimum circl[ex.1:20,1:30]                                         
4              x              50           1:50        Kick         Sprint          Board
4              x              50           1:30        Swim      Sprint    
1              X             200                         Swim Down
                                2200                       TOTAL DISTANCE

Saturday, Apr 19, 2014

1              x              400                         Warm Up
6              x              100         2:00        Swim      One arm/Fist/normal by100m x2
8              x              50           1:30        Kick        IM switch
16           x              25           0:35        Swim      IM order by4x25
4              x              100         1:45        Pull         1-4 Des                    Buoy, Paddles
4              x              100         1:50        Pull         1-4 Des                    Buoy, Paddles
4              x              100         2:00        Pull         1-4 Des                    Buoy, Paddles
11           x              50           1:05        Swim      1-3Des &
                                                                1-3Hyp3/4 Easy/5-7Hyp5/8 E/9-11Hyp7
1              x              200                         Swim Down                                         
                                3750                       TOTAL DISTANCE


9.4.14

Test Set Results for April 9 2014

Alex  Steve Masa I Dominic James P Kirk Bruce Shane
Ave 01:12.1 01:13.4 01:21.4 01:30.1 01:25.8 01:19.9 01:31.4 01:21.8
Spr 00:04 00:02 00:08 00:04 00:11 00:06 00:06 00:05
1 01:10 01:13 01:16 01:29 01:18 01:17 01:29 01:19
2 01:11 01:14 01:18 01:30 01:20 01:17 01:32 01:20
3 01:11 01:14 01:19 01:31 01:22 01:17 01:32 01:19
4 01:12 01:14 01:20 01:31 01:22 01:18 01:32 01:20
5 01:12 01:13 01:20 01:31 01:25 01:18 01:32 01:21
6 01:11 01:13 01:20 01:29 01:26 01:18 01:31 01:22
7 01:11 01:13 01:21 01:30 01:26 01:18 01:32 01:21
8 01:12 01:14 01:21 01:30 01:27 01:18 01:31 01:22
9 01:12 01:14 01:22 01:30 01:26 01:20 01:31 01:22
10 01:13 01:13 01:22 01:29 01:27 01:19 01:30 01:22
11 01:13 01:14 01:23 01:30 01:26 01:21 01:30 01:22
12 01:14 01:13 01:23 01:30 01:27 01:21 01:31 01:22
13 01:13 01:14 01:23 01:31 01:27 01:21 01:33 01:22
14 01:13 01:14 01:23 01:31 01:27 01:21 01:31 01:22
15 01:13 01:14 01:23 01:32 01:28 01:22 01:32 01:22
16 01:13 01:13 01:24 01:31 01:28 01:23 01:33 01:24
17 01:13 01:13 01:24 01:30 01:28 01:23 01:33 01:23
18 01:13 01:13 01:24 01:30 01:29 01:21 01:34 01:24
19 01:12 01:13 01:23 01:29 01:29 01:23 01:31 01:24
20 01:10 01:12 01:19 01:28 01:27 01:22 01:28 01:22

6.4.14

Masa's Recommended Video

Week of April 7th 2014

Monday, Apr 7, 2014

1      x    400                         Warm Up                             
8      x    50           1:20        Kick        1-4 Descending time
8      x    100         2:00        Pull         1-4 Descending time 4x no paddles,w/paddles
6      x    50           1:15        Swim      Under water/Easy swim                     Fins
6      x    50           1:00        Swim      DPS                                                     Paddles
6      x    25           0:45        Swim      MAX effort
1      x    200                         Swim Down
                       2550                       TOTAL DISTANCE

Wednesday, Apr 9, 2014

1      x    400         till6:45   Warm Up
20    x     100         2:00        Swim: TEST SET
1      x    200                         Swim Down
                         2600                       TOTAL DISTANCE

Saturday, Apr 12, 2014

1      x     400                         Warm Up
6      x     100         2:10        Swim      1-3 Descending time                           Pea Paddles
6      x     50           1:15        Kick        Side                                                       Fins
12    x      25           0:40        Swim      Odds-Sprint kick under water/Swim by12.5m
                                                              Evens-Head up swim
8      x     50           1:05        Swim      IM switch
2      x     100         2:10        Swim      IM
1      x     200                         Swim      IM
2      x     100         1:45        Swim      Firm stroke
2      x     50           1:20        Swim      Sprint/Easy by50m
        x4set
1      x     200                         Swim Down                                         

                         3800                       TOTAL DISTANCE