Track Workout - Open Water Swim

Monday, June 24, 2025

D'Evelyn High School Track

1200

Track Workout

1 mile easy - 12 min

4x200

Run 200, walk back to start point

0:59

1:00

1:00

1:04

Bear Creek Lake Park

1800

Open Water Swim

850 yards in 25 minutes

3 x Out and Back resting 75 seconds between efforts

Metcon

Wednesday, June 18, 2025

Westbound CrossFit (Coach Ryley)

1730

Warm Up

Jogging

Ring Rows

Wall Balls

Conditioning

Conditioning:

 Every 5:00 x 4 Rounds

 32 Wall Balls (20/14)

 16 Pull-Ups

 12 Box Jump Overs (24/20)

Score each round. Work time should be ~2:00-2:30 per effort. If you're over 3:00, reduce reps.

I scaled this to

15 WBS (14#)

9 Jumping Pull-Ups

8 Box Jump Overs (20")

2:03

2:05

2:13

2:18

I felt like I was moving well and should have came out with 18 or 21 WBS and this would have been a perfect workout

Nationals Prep

Sunday, June 22, 2025

Home Gym

1830

Bench Press

12x105

12x105

10x105

Planning on 3x12, but was not feeling it today

Dinnie Trainer

4 picks at 250

4 picks at 275

4 picks at 300

Felt fine, but my technique certainly leaves something to be desired.  I am either doing a partial deadlift or squat.  I am trying to keep my torso upright.  

Need to figure out a better pin solution.  I am not loving the Clevis and Cotter Pin.  Best solution may be to get some small rare earth magnets and glue them to the pins.  Nobody makes mag pins a 0.45 inch diameter and 2.5 inches long.  Another solution is detent pins (7/16").

Metcon

Tuesday, June 17, 2025

Westbound CrossFit

1200

Warm Up

Run

Jumping Jacks

Sit-ups

DB Deadlift

DB Hang Snatch

DB Push Press

T2B warm up

Conditioning

 30-Minute AMRAP:

 200m Run

 16 Alternating DB Hang Snatch (50/35lb.) - scaled to 20

 12 DB Box Step Overs (24/20) - scaled to 20 inch box

 9 Toes to Bar - scaled to hanging knee raise

 8 DB Push Press (50/35) *Each arm - scaled to 20

I finished 5 rounds + 30 reps (did not start HKR) and felt like I was moving well.

Community Cup Retrospective

I was in the Rookie Division based on my Open performance

Event 1 - 777th (20 min AMRAP, box step over, DB snatches, HRPU) 218

Event 2 - 649th (interval with Row, OH Squat, Ring Row, Sit-ups) 118

Event 3 - 377th (max Hang Power Clean and Front Squat) 370

Overall 689th out of 1000 who entered and 857 who submitted scores.

My long time domain conditioning was certainly my weakest link.  The movements were actually good for me

#1 Rookie - 500, 226, 550

#100 Rookie - 323, 176, 500

#200 Rookie - 369, 190, 330

Open Water Swim - Nationals Prep

Monday, June 17, 2025

Bear Creek Lake Park

1700

Open Water Swim

850 yard swim in about 25 minutes

300

300

125

125

Sleeveless wetsuit, single cap and silicon ear plugs.  Comfortable.  Estimate water temp in mid to high 60s

Nationals Prep

Hackenschmidt Floor Press

5x135

3x155

2x175

1x185

failed 195

Saxon Deadlift

45

65

75

85

failed 95

90

Deadlift

Monday, June 16, 2025

Westbound CrossFit

1200

Warm Up

Jog

Good Mornings

Glute Bridge

Single Leg RDL with hip opener

Deadlift movement prep

Deadlift

Build to Heavy

5x135

5x185

3x225

3x265

1x295

1x315

1x335

1x345 PR!

345 felt great and I considered jumping up another 10 pounds.  In retrospect, sticking with 345 was a good call.  My posterior chain knows it worked today.

Burner

1:00 max Row

:30 Rest

1:00 max Row

507 meters including ghost meters

Cool Down

 :30 Seated Hamstring Stretch

 :30 Side Lying Thoracic Opener (per side)

 10x Banded Hamstring Flosses

Flosses were weird.  Lie on back grab hamstring and extend leg, as you bend leg, raise head, then extend leg and lower head.  I am not sure if I was doing it right.