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Swimming Through Jello

  1. 11/14/18 Workout

    by , November 14th, 2018 at 09:26 AM (Swimming Through Jello)
    Wednesday, 11/14/2018 CrossFit Workout

    Warmup - med ball circuit, stretching

    Strength - Box Squat (to just below parallel) - 135/2, 185/2, 225/2, 245/2, 265/2, 285/2

    Conditioning - 5 rounds for time
    400m run
    30 box jumps 24"
    30 wall ball shots 20#
    25:26

    Cold outside! My toes were a little nippy. Calves might be super sore tomorrow.
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  2. 11/13/18 Workout

    by , November 13th, 2018 at 12:51 PM (Swimming Through Jello)
    Tuesday, 11/13/2018 CrossFit Workout

    Slept better last night. Not perfect, but better.

    Warmup - rowing, stretching, barbell warmup

    Strength - Split Jerk - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 245/2
    //Ran out of time for more but 245 was surprisingly smooth for not having split jerked in awhile.

    Conditioning - For time
    70 cal row
    60 situps
    50 KB swing 53#
    40 lateral box stepovers 24"
    30 cal assault bike
    20 toes to bar
    10 pistols
    13:23
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  3. 11/9, 11/12 Workouts

    by , November 12th, 2018 at 09:32 AM (Swimming Through Jello)
    Friday afternoon, weekend off, Monday. I was super-sore all weekend after squats on Friday. Re-acclimating after rest week for the meet, I guess.

    Friday, 11/9/2018 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - A) Front Squat - 45/5, 135/3, 185/3, 225/2, 245/1, 265/1, 275/1, 285/1
    B) Back Squat - 155/10,10,10

    Conditioning - 7x(EMOM 7 C2B Pullups, max wall balls)
    wall ball total - 15, 15, 15, 15, 15, 10, 13 - Lost the pullup pace on the last two minutes!

    Monday, 11/12/2018 Pool Workout
    Didn't sleep well at all and took a bit to get into the swing of things this morning. Going to work hard on redeveloping 6-beat kick in the mid distances, I have neglected that for a 2-beat for too long.

    900 d1-3 x 300 to 80%
    800 SKiDS (build 2nd S)
    700 p - odd 100s br3, even 100s d1-3 br5
    600 100 1-arm, 100 swim DPS
    500 50k/50sw
    400 FAST
    300 50dr/50sw
    200 p br3/5/7/3 x 50
    100 FAST

    100 warmdown

    4600y

    That is definitely a new Masters yardage record - mostly because Coach miscounted and thought he was writing down 3700 :P
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  4. 11/8/18 Workout

    by , November 8th, 2018 at 09:37 AM (Swimming Through Jello)
    Thursday, 11/8/2018 Pool Workout

    Stiff and sore today still!

    300 ez
    400 IM SKiPS
    300 d1-3

    2x{200 mod 3:15
    8x25 VS :30
    4x50 mod (#3 fast) 1:00
    2x75 b x 25 1:15
    50 EZ
    2x100 b to mod 1:45
    200 k FAST
    100 ez}

    //First round free, second round kind of a mix. Did k/fins on the 2nd fast 200, calf cramp last 50 so limped to the wall. Repeated again after the 100 ez and went much better.

    200 warmdown

    4000y
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  5. 11/7/18 Workout

    by , November 7th, 2018 at 09:23 AM (Swimming Through Jello)
    Wednesday, 11/7/2018 CrossFit Workout

    Whole body sore. Triceps and hamstrings especially.

    Warmup - rowing, TTB warmup, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3
    //No pop at all. Made this fairly easy though.

    Conditioning - 3 rounds, 5:00 on, 5:00 off
    25 cal assault bike, then AMRAP
    15/10/5 per round TTB
    15/10/5 per round cal row

    2+11, 3, 5.

    First week after taper week is really tough. I do not feel good!
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  6. 11/6/18 Workout

    by , November 6th, 2018 at 03:01 PM (Swimming Through Jello)
    Tuesday 11/6/2018 CrossFit Workout

    Back to the gym to work my strength back up.

    Warmup - rowing, plyos, stretching

    Strength - Clean Deadlift - 135/3, 225/3, 275/3, 315/2, 345/1, 365/1, 385/1

    Conditioning -
    30-20-10
    Alternating DB Sn 50#
    Burpee box jumps 24"
    9:03
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  7. Ozark SCM Champs and 11/5/18 Workout

    by , November 5th, 2018 at 09:57 AM (Swimming Through Jello)
    Saturday, 11/3/2018 Ozark LMSC SCM Champs

    I have decided I will do no more one-week tapers! Was right at the point where everything just feels... off. But the meet went pretty well anyway! First meet in my new 30-34 age group (even though I don't technically turn 30 for another two weeks, but FINA rules and all). Pool deck was super cold, and all I brought for warmups was swim trunks and a t shirt. We were pretty much all shivering the whole time. That didn't help with endurance.

    Warmup - 200 free/100 back/200 k
    8x50 k/dr dr/b 1:00 IMO
    3x100 1:30 aerobic
    100 ez
    (Tech suit putting on adventures!)
    2 dive start

    Mixed 200 Medley Relay - 2:02. (Ozark record!), Breast split 29.77
    Sloppy start, my backstroker really glided in.

    100 Breast - 1:07.25 (Ozark record!), 31.40 (Ozark record!)/35.85
    My goal for this was to break both records, so I was OK with a little bit of a piano on my back the last 25 :P

    Mixed 800 Free Relay
    - (relay got Ozark record!), 2:11.27 leadoff (Ozark record!)
    Um, so I was put into this relay without my permission... but it was me, a 75 year old, 72 year old, and 56 year old all either coming out of or into events, and there was no Ozark record for whatever age group we ended up aggregating into, so we just cruised it.

    Mixed 200 Free Relay - (relay Ozark record!), 24.12 split
    Actually got a decent relay start in this one. Turn was a bit jammed.

    100 IM - 1:03.76 (Ozark record!)
    Not a great swim - slower than last year. Was running out of gas at this point (only two heats after the relay swim), especially with the cold deck.

    50 Free - 24.77 (Ozark record!)
    Surprised I had some pop left by this point, this was much better than last year. Breakouts were way too deep on start and turn, really have to nail those down.

    Men's 400 Medley Relay
    - (relay Ozark record!), not even going to mention my fly split :P
    Another one I got snookered into - this time with 2 75 year olds and a 72 year old. And we couldn't even get out of it because the backstroker scratched his individual 100 back and used this as the split!

    Somewhere around 200 warmup and warmdown between each race. Maybe a little more warmdown after 100 breast.

    Was completely gassed at the end - spent 5 minutes after the relay with a thousand yard stare sitting on the blocks, but happy with how I did overall. Always nice to see some friends too.


    Monday, 11/5/2018 Pool Workout

    Working out the kinks today. Nothing really fast. Shoulders and oddly hamstrings are sore.

    4x{150 free 20 sec rest
    100 pull br3/4/5/6 by round 15 sec rest
    50 1-arm free 10 sec rest}

    2x{300 80%
    300 fartlek (25 cruise/25 fast - 50/50 - 75/75)
    300 90%}
    All on coach's go, ended up being ~5:00 interval
    Rd 1 - fr/bk x25, Rd 2 - pull/pads & snorkel

    6x50 dr/sw ez 1:00 IMO

    4x{6x25 :35 - ascending distance underwater work and breath control}

    200 warmdown

    3900y

    Updated November 9th, 2018 at 01:43 PM by JPEnge

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  8. 11/1/18 Workout

    by , November 1st, 2018 at 11:44 AM (Swimming Through Jello)
    Thursday, 11/1/2018 Pool Workout

    200 fr/100 bk/200 k

    8x50 k/dr dr/b 1:00 IMO

    3x100 1:30 aerobic

    100 EZ

    8x25 O/C fl/bk/fr/fr w/fins :30
    8x25 VS :30 br/fr

    3x50 dive sprint/easy

    200 warmdown

    2050y

    Basically meet warmup + sprints. Feeling pretty good, not super fast but it isn't anywhere near a full taper. Groin feels much better, will be good by Saturday.
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  9. 10/31/18 Workout

    by , October 31st, 2018 at 09:34 AM (Swimming Through Jello)
    Getting the yardage down a bit more. Not my typical mini-taper but we will see how it goes. Change is good sometimes. Groin feeling a bit better, think it will be good by Saturday.

    Wednesday, 10/31/2018 Pool Workout

    *All catch breath before/after fast efforts*

    900 - 100 dr/100 k/100 d 1-3 to 80%ish
    600 - 100 p br4/50@200 pace IMO
    500 - 100 build/25 fast IMO

    6x50 dr/sw EZ 1:00

    12x25 "Afterburner" :40
    o-on front dolphin kick halfway, flutter kick UW halfway
    e-on back dolphin kick halfway, flutter kick on surface halfway
    1-4 - K no fins, 5-8 K fins, 9-12 fins o-fly first half e-back second half
    //Sorry for the wordy explanation. Goal was for the flutter kick to be twice the tempo of the dolphin kick.

    200 warmdown

    2800y

    Meet warmup plus some sprints tomorrow. Rest day Friday. Meet Saturday. 100 fr, 100 br, 100 IM, 50 fr, looks like possibly a relay or two.

    Updated October 31st, 2018 at 10:58 AM by JPEnge

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  10. 10/30/18 Workout

    by , October 30th, 2018 at 09:54 AM (Swimming Through Jello)
    Slowly bringing yardage down for meet on Saturday. Actually felt pretty good in the water today considering how yesterday felt and playing some decent outfield at our last softball game last night. Groin feeling tweaky so no fast breaststroke.

    Tuesday, 10/30/2018 Pool Workout

    300 ez/300 k/300 p/300 d1-3 100s

    4x75 1:30
    1-fast (:40 low)
    2-first 50 fast
    3-first 25 fast
    4-cruise

    2x100 dr/sw 1:40

    4x75 1:30
    1-cruise
    2-last 25 fast
    3-last 50 fast
    4-fast (:39 mid)

    2x100 dr/sw 1:40

    10x50 1:00 k
    1 fast, 1 ez, 1 fast, 2 ez, 1 fast, 3 ez, 1 fast

    100 ez

    3x50 25 breakout off blocks, 25 easy

    200 warmdown

    3150y
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  11. 10/29/18 Workout

    by , October 29th, 2018 at 09:36 AM (Swimming Through Jello)
    Another weekend of no workouts. Probably why it took me 90% of the practice to get into the swing of things. Groin feels tweaky too, from Thursday breaststroke I guess plus squats and thrusters and rowing Friday, I guess. Hopefully that clears up before meet this weekend, will e-stim it the next couple days.

    Monday 10/29/2018 Pool Workout

    4x250 :60 rest - 1) ez, 2) dr/sw x 50, 3) k/sw x 50, 4) neg split sw

    8x25 k VS :40
    8x50 k/fins VS 1:00
    (100 ez)
    8x100 fr VS 1:30

    6x50 dr/sw EZ 1:00

    16x25 VS :30 fl/fr/bk/fr

    200 warmdown

    3400y
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  12. 10/26/18 Workout

    by , October 26th, 2018 at 09:13 AM (Swimming Through Jello)
    Friday, 10/26/2018 CrossFit Workout

    Either I'm feeling some effects of my flu shot yesterday or I just took it one workout too far this week, but I am d-e-d dead now. But... made it to mini-taper.

    Warmup/skill - Double under work, stretching. Max set double unders (with unfamiliar new rope) - 93

    Strength - Front Squat - 95/3, 135/3, 185/2, 225/2, 240/2x5

    Conditioning - Ascending reps, AMRAP 12
    1 thruster, 115#
    1 strict pullup
    100m row

    Got through 254m rowing in the set of 6
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  13. 10/25/18 Workout

    by , October 25th, 2018 at 10:04 AM (Swimming Through Jello)
    Thursday, 10/25/2018 Pool Workout

    200 ez
    300 p/pads&snorkel
    200 moderate
    300 k
    200 build

    3x{2x100 IM drill 1:45
    8x25 k D1-4 :40
    3x50 D1-3 1:00 into 75 fast off blocks
    75 easy}
    fr/br/IM by rounds

    200 warmdown

    3500y

    Put my crappy racing suit on today. Was not fast, the little things (starts/turns) felt sloppy besides my fly UW and breakout on the IM was perfect. Breaststroke just spinning my wheels. Legs still dead definitely. Looking forward to some mini-taper.
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  14. 10/24/18 Workout

    by , October 24th, 2018 at 09:15 AM (Swimming Through Jello)
    Wednesday, 10/24/2018 CrossFit Workout

    Warmup - 2 min cardio, stretching, PVC warmup

    Strength - A) Snatch - 45/3, 95/3, 135/3, 155/3, 175/3, 185/3
    B) Back squat (light) E2MOM - 185/6x3

    Conditioning - 3x{3 min x 20 cal assault bike, AMRAP 8 DB sn 50#/8 TTB, 3 min rest}
    3 rounds, 2+13, 2+7

    Two training days left (1 pool, 1 CF), then a week of mini-taper. Really looking forward to that, I am feeling pretty beat up.
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  15. 10/23/18 Workout

    by , October 23rd, 2018 at 09:46 AM (Swimming Through Jello)
    Tuesdsay, 10/23/2018 Pool Workout

    Legs were surprisingly dead from manning the softball outfield last night. Also, related, I took a fly ball to the meat of my right hand so that is still feeling pretty battered today too!

    400 sw
    300 k
    200 IM dr

    3x{6x50 k/dr 1:10
    2x100 aerobic free 1:30
    8x50 variable speed 1:10
    50 easy}
    Fr/Bk/Br by rounds

    200 warmdown

    3950y
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  16. 10/22/18 Workout

    by , October 22nd, 2018 at 09:50 AM (Swimming Through Jello)
    Did absolutely nothing athletic Sat/Sun. Hopefully get myself some rest up for the next couple weeks before SCM champs. Going to hit three good days in the pool this week along with 2 gym days, then mini-taper next week, no weights.

    Monday, 10/22/2018 Pool Workout

    2x{2x50 :45
    3x50 :50
    2x50 :45
    2x50 :40
    2x50 :45
    1x50 :35}

    3x{175 2:40 broken 50 build/75 500 pace/50 cruise (5 sec between breaks)
    150 2:20 broken 50 build/50 200 pace/50 cruise (same rest)
    125 2:00 broken 50 build/25 sprint/50 cruise (same rest)
    100 EZ 2:00}
    50 and 25 fast IMO by round

    6x50 dr/sw EZ :60

    "Burnt Ends"
    4x{25 :30 10y fast UWK 15y ez
    25 :30 15y ez 10y fast UWK
    25 :30 10y fast UWK 5y ez 10y fast UWK
    25 :30 fast
    50 :60 easy}

    200 warm down

    3950y

    Updated October 22nd, 2018 at 10:32 AM by JPEnge

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  17. 10/19/18 Workout

    by , October 19th, 2018 at 10:32 AM (Swimming Through Jello)
    Friday, 10/19/2018 CrossFit Workout

    Had wanted to workout in the afternoon but my wife has work event tonight so morning it is...

    Warmup - agility drills, PVC warmup, snatch warmup

    Strength - Front Squat - 45/5, 135/3, 155/5, 185/5, 205/5,5,5

    Conditioning -
    AMRAP 4
    10 OHS 95#
    10 TTB
    2 min rest
    AMRAP 4
    10 HPSn 95#
    10 TTB
    2 min rest
    AMRAP 4
    10 PSn 95#
    10 TTB

    4 rounds, 3+1, 2+7
    Grip was shot by the end!
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  18. 10/18/18 Workout

    by , October 18th, 2018 at 09:33 AM (Swimming Through Jello)
    Had been planning on going to swim Wednesday morning but just wasn't feeling it when I got up. Will have to make that up next week, at least 3 days swim.

    Thursday, 10/18/2018 Pool Workout

    300 swim
    200 k
    300 p/pads & snorkel
    200 build

    3x{4x75 k/sw 1:30 aerobic
    6x50 d1-3 1:10 (fr/bk/br by rounds)
    8x25 VS :35 (fr/bk/br by rounds)}

    200 warmdown

    3600

    Took a bit to get into it and felt a little off, still getting into swing of things from vacation and bad attendance week the week before that. But went pretty fast - 24s on the free 50s were decent.
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  19. 10/16/18 Workout

    by , October 16th, 2018 at 09:47 AM (Swimming Through Jello)
    Tuesday, 10/16/2018 CrossFit Workout

    Warmup - rowing, med ball warmup, plyos

    Strength - Clean DL - 135/5, 225/5, 245/5, 295/5, 315/5,5,5

    Conditioning -
    50 cal assault bike
    50 burpees
    150 double unders
    10:23

    Gotta fix my double unders - did the bike under 3', burpees in about 3:15.
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  20. Vacation + Sunday/Monday

    by , October 15th, 2018 at 09:42 AM (Swimming Through Jello)
    Did a CrossFit workout last Saturday, I don't remember exactly what it was. Snatch and partner workout.

    Then left last Sunday morning for vacation in Estes Park, Colorado. Did a whole lot of hiking in RMNP and walking around town. A little too close to winter weather in October but better than 90s at home like it has been!

    Back home Saturday afternoon and hit the gym Sunday and pool Monday, gotta get ready for Ozark SCM Champs Nov 3!

    Sunday, 10/14/2018 Weightlifting Workout

    General warmup, barbell warmup

    Sn + HSn - 95/1+1x2, 115/1+1, 135/1+1, EMOM 155/1+1x5, 165/1+1x6, 175/1+1x5

    PCl + HCl + J - 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1

    Seated box jumps up to 49"x3x3

    Monday, 10/15/2018 Pool Workout

    2x{300 fr :30 rest
    200 SKiPS :20 rest
    100 1-arm free :10 rest}

    3x{100 1:30 cruise
    75 FAST 1:30
    100 1:30 cruise
    50 FAST 1:30
    100 1:30 cruise
    25 FAST 1:30}
    Rd 1- sw/p/k for fasts, Rd 2- k/sw/p, Rd 3- p/k/sw

    6x50 dr/sw 1:00 easy

    4x{4x25 br3,2,1,0 :30
    50 easy 1:00}

    2 fast starts off blocks

    200 warmdown

    3700
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