Swim 5:30am
1300 yds
10 minutes stretch

Swim 5:30am
1200 meters
5 minutes stretch

11/20
Mobility 10 minutes
Swim 300 yds

11/21
Swim 5:30am
1200 yds
Stretch 10min

11/15
Swim 5:30am
1200 meters

11/16
Swim 5:30am
1300 yds

11/18 SF
Swim
600 yds
Climb hills
Stretch 15 minutes
Sit ups

11/19
CrossFit SF w/Carl
Shoulder dislocates and holds with green band
Inch worm stretches

HSPU transitions
Muscle Up transitions
10/8/6/4/2 each

Always brilliant custom coaching….

11/8
Orlando
mobility—15 minutes
eliptical—10 minutes
sit ups

11/11
Dallas
swim 500 yds
stretch 15 minutes
sit ups

11/12
Swim 6:45
1100 meters

11/13
Swim 5:30am
1200 yds
Stretch 10 minutes

11/3
Equinox—Aaron…upper
core
mobility

11/4
Swim 5:30am
1200 yds

11/7
Swim 5:30am
1300 yds
Stretch 10 minutes

11/2
Swim 5:30am
1300 meters

10/31
Swim 6pm
800 yds

11/1
CrossFit 6am
Warm Up
mobility
10 wall squats x3
10 good mornings with 45# x2
horizontal squat hold and stretch (Yowza!)

Today’s Workout
Dynamic Effort Box Squats
- 10-12 sets of 3
- 55-75% of 1RM
- range of weight 45#-135#
——————————————————————-
3 x 500m Row
- R.I. approximately 4 minutes
1:59 / 1:57.6 / 2:00.2

puke-o-rama!

CrossFit 8am

Warm Up
500 row

2x
Bear Walk
Lunge with twist
GDG Back extension

WOD

2 min pull ups (gr)
3 minutes KB swing (yellow)
4 min sit ups
5 min double unders

REST 2 min

5 min double unders
4 min sit ups
3 KB swings
2 pull ups

Total team numbers…..
431/692/1093

10/26
Swim 5:30
1200 yds

10/27
Equinox/Aaron
Core, core, core
deadlift
Stretch
hip mobility

10/29
Swim 6:45
1400 meters

CrossFit 6am

Warm Up
500 row
Shoulder mobility x2
10 wall angles
20 truck drivers with 10#
3.3.3.3 push ups
8 dead hang pull ups (green)
10 inverted rotation with 5# DB
Green band shoulder stretch

WOD
Five rounds for time of:
15 Sumo Deadlift High Pulls (65)
15 Push press

Did four rounds 11:57

Oct 19th NYC
Stretch 15 minutes
Swim 500 yds

Oct 21st Boston
Swim 600 yds

Oct 24th
Swim LA 5:30am
1200 yds
Stretch 10 minutes

Swim 5:30am
1200 yds
stretch 10-minutes

CrossFit 8am

Warm Up
500 row
10-minutes mobility
pigeon
Couch, etc.

3x
5 dead hang pull ups (green)
10 jumping back squats 22# bar
20 KB sling shots (green)

WOD
Crazy KB set
2 rounds KB swing (yello)
1 min 26
1 min 27

1,2,3,4,5,6,7,10
KB clean, KB thruster

2 rounds KB swing again
1 min 24
1 min 22

16:53 total

Swim 6:45
1100 meters