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Swimming Through Jello

  1. 11/14/19 Workout

    by , November 14th, 2019 at 09:46 AM (Swimming Through Jello)
    Thursday, 11/14/2019 Pool Workout

    Lower yardage, higher intensity today. Fun!

    3x{100 fr/100 IM/100 p/100 k}

    1x100 fr 2:00 (1:07)
    8x25 fl :40 best average (:13 mid)
    1x100 fr 2:00 (1:04)
    8x25 bk :40 best average (:13 mid)
    1x100 fr 2:00 (1:00)
    8x25 br :40 best average (:15 low)
    1x100 fr 2:00 (:57)
    8x25 fr :40 best average (:12 mid)
    1x100 fr 2:00 (:53 high)

    200 ez

    3x{4x50 k IMO 1:00
    2x25 fast :30 w/fins}

    200 warmdown

    3650y
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  2. 11/12-11/13 Workouts

    by , November 13th, 2019 at 02:51 PM (Swimming Through Jello)
    Tuesday, 11/12/2019 CrossFit Workout

    Warmup - band stretches, plyos

    Strength - A) Shoulder Press - 45/5, 75/4, 95/3, 110/1, 120/1,1,3
    B) Reverse lunge - 120/12, 135/12, 155/12

    Conditioning -
    500m row
    40 squats
    30 situps
    20 pushups
    10 pullups
    3:47


    Wednesday, 11/13/2019 CrossFit Workout

    Warmup - rowing, barbell warmup

    Strength - Deadlift - 135/5, 225/3, 275/3, 315/2, 345/1, 365/1,1,1,1,1
    //Last single was supposed to be an AMRAP set but I really wasn't feeling it for some reason this morning.

    Conditioning - 8 rounds rowing
    :45 on/:15 off
    :30 on/:30 off
    :15 on/:45 off
    314 total calories
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  3. Weekend Workouts

    by , November 11th, 2019 at 09:30 AM (Swimming Through Jello)
    Saturday, 11/9/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 225/2, 240/1, 255 (pause)/1,1,1,1, (no pause) 3

    Hang Power Clean + Power Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1x3

    Shoulder Press - 45/5, 75/3, 95/3, 115/3,3,3


    Sunday 11/10/2019

    16 mile bike ride


    Monday, 11/11/2019 Pool Workout

    In hindsight, the 16 mile bike ride after not riding for a couple months was probably not the best idea - got some pretty bad quad cramps early on here!

    10x100 o-fr 1:30, e-k/dr 1:40

    6x100 p 1:30
    25 fr/25 shark

    2x{4x25 UWK :40/:30
    4x50 sw/k 1:00/:50
    4x75 50 1-arm/25 sw 1:20/1:10
    4x100 build 1:30/1:25}
    rd2 w/fins

    8x50 :55
    d1-4 br; 5-8 k

    Buckets - 8xUW + 3 fast cycles

    200 warmdown

    4400y
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  4. 11/7/19 Workout

    by , November 7th, 2019 at 01:41 PM (Swimming Through Jello)
    Thursday, 11/7/2019 Pool Workout

    Super, super sore from the past week or so of workouts. This was kind of a going-through-the-motions swim, though as usual I'm glad I went.

    2x{100 fr/100 IM/100 p/100 k}

    10x25 scull :45 o-feet first, e-hands first

    4x{200 2:45
    2x100 IM 1:30
    1x100 st dr 1:45}
    200s - rd1 fr, rd2 p, rd3 k/fins, rd4 fr/fins

    10x50 p/rev paddles
    1-3 :55
    4-5 :50
    6-8 :45
    9-10 :40

    250 warmdown

    3800y
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  5. 11/5-11/6 Workouts

    by , November 6th, 2019 at 09:19 AM (Swimming Through Jello)
    Tuesday, 11/5/2019 CrossFit Workout

    Warmup - rowing, stretching

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/2, 340/2,2,2,2,6

    Conditioning - 3 sets, 4:00 on, 4:00 off
    25 cal row, then
    AMRAP
    10 TTB
    20 walking lunge 35# DB per hand
    73 reps, 70 reps, 63 reps

    Wednesday, 11/6/2019 CrossFit Workout

    Warmup - Tabata plyos, PVC/barbell warmup

    Strength - A) Snatch + OHS - 95/1+3, 115/1+3, 135/1+3, 155/1+3, 175/1+3, 185/f, 1+3
    //Feeling really slow after the deadlifts/lunges yesterday evening!

    B) Pike HSPU - 8x4 EMOM

    Conditioning -
    20-16-12-8-4
    DB Snatch 50#
    Box jump 24"
    4:27
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  6. Weekend Workouts

    by , November 4th, 2019 at 12:53 PM (Swimming Through Jello)
    Friday, 11/1/2019 Garage Lifting

    Warmup - stretching, plyos, barbell warmup

    Back Squat - 45/3, 135/3, 185/3, 225/2, 240/2,2,2,2,8

    Shoulder Press - 45/8, 75/8, 95/8,8,8

    BB Row - 155/8,8,8


    Saturday, 11/2/2019 Pool Workout

    200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

    4x RIMO {2x75 1:20 k/kdr/DPS
    8x25 :30 d by pairs to 90%
    2x50 1:15 fast - 100 pace, #1 off blocks}

    100 float

    15x50 1:00 1 fast k/1 ez/1 fast k/2 ez/1 fast k/3 ez/1 fast k/4 ez/1 fast k

    200 warmdown

    3850y


    Sunday, 11/3/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Hang PSn + Hang Sn - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 165/1+1x11

    1A) Shoulder Press - 45/5, 75/5, 95/5, 105/5,5,5
    1B) KB Row - 53/10,10,10 ea arm
    1C) KB skullcrusher - 53/10,10,10


    Monday, 11/4/2019 Pool Workout

    1000 SKiDS

    400 p br3/5/7x50 neg split 5:00
    3x100 k d1-3 1:50
    200 p br5/7x50 neg split 2:40
    2x50 br k d1-2 1:00

    12x50 1:00 drills
    1-2 long UW; 3-4 scull; 5-6 spin drill; 7-10 flip at flags; 11-12 DPS

    5x200 2:40 build by 50
    1-fr; 2-k/fins; 3-bk; 4-k/fins; 5-sw/fins

    6x50 25 start drill + 25 ez

    200 warmdown

    4100y
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  7. 10/31/19 Workout

    by , October 31st, 2019 at 09:30 AM (Swimming Through Jello)
    Thursday, 10/31/2019 Pool Workout

    2x{100 fr/100 IM/100 p/100 k}

    10x50 k
    1-3 1:00
    4-6 :55
    7-8 :50
    9-10 :45

    2x{500 fr :20 rest
    400 p :20 rest
    300 IM k/d/s :20 rest
    200 br :20 rest
    100 bk :20 rest
    50 fly}

    200 warmdown

    4600y
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  8. 10/28-10/29/19 Workouts

    by , October 29th, 2019 at 09:31 AM (Swimming Through Jello)
    Monday, 10/28/2019 Garage Lifting

    Was supposed to have a softball game tonight but got cancelled due to wet fields at the last minute. So I impromptu lifted in the garage at night.

    Warmup - stretching, plyos, barbell warmup

    Pause Clean + Front Squat + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1x5

    Clean Pulls - 225/3, 235/3, 245/3

    BtN Sn PP - 135/5, 165/5, 185/5,5,5


    Tuesday, 10/29/2019 Pool Workout

    200 fr/200 IM dr/4x75 SLOB-sw-SLOB/200 IM k/200 p

    4x100 fr 25 ez/50 hard/25 ez 1:30
    3x100 k 2:10
    2x100 IM 1:40
    100 ez 2:00
    2x100 p 1:40
    4x75 IMO 1:20
    4x100 25 hard/50 ez/25 hard 1:30

    6x50 1:00 SLOB/sw ez

    10x50 p/rev paddles
    4 - :55
    4 - :45
    2 - :35

    200 warmdown

    4000y
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  9. 10/27/19 Workout

    by , October 28th, 2019 at 09:30 AM (Swimming Through Jello)
    Sunday 10/27/2019 Garage Lifting

    Feeling a bit better with my GI stuff. Decided to do some lifting today.

    Warmup - plyos, stretching, barbell warmup

    Pause Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 175/1+1x8, 180/1+1, 185/1+1

    Shoulder Press - 45/8, 75/8, 95/8,8,8

    Pendlay Row - 135/8, 155/8,8
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  10. 10/23-10/24/19 Workouts

    by , October 24th, 2019 at 12:00 PM (Swimming Through Jello)
    Had a medical procedure Tuesday morning so took that day and Wednesday morning off. Going to next option on UC treatment, hopefully this one is more successful.

    Wednesday, 10/23/2019 Garage Squats

    Warmup - stretching, plyos

    Back Squat - 45/5, 135/3, 185/3, 220/3,3,3,3,15


    Thursday, 10/24/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk dr 1:45/100 k 1:55}

    4xIMO{75 r/l/DPS 1:20
    75 50 b sw/25 fast k SLOB 1:20
    150 fr p br3/5/7 2:20
    100 50 b/50 fast 2:00}

    6x50 dr/sw ez :55

    3x{150 r/l/sw ez x25 2:30
    3x50 d1-3 to 90+% :55
    3x25 c/o/FAST :25}
    rd1-fl, rd2-k/fins, rd3-fr

    125 warmdown

    4350y
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  11. 10/19, 10/21 workouts

    by , October 21st, 2019 at 10:07 AM (Swimming Through Jello)
    Saturday, 10/19/2019 Pool Workout

    300 sw/200 k/200 p/100 IM dr
    8x25 o/c :30

    3x100 cruise 1:40
    3x100 fr 1:20
    (next top) 3x100 "race" 2:00
    2x100 cruise 1:40
    3x100 fr 1:15
    (next top) 2x100 "race" 2:00
    1x100 cruise 1:40
    3x100 fr 1:15 (was supposed to be 1:10 but I just wasn't feeling it)
    (next top) 1x100 "race" 2:00

    3x50 cruise 1:00
    3x50 fl/bk/br :50
    (next top) 3x50 fl/bk/br "race" 1:15
    2x50 cruise 1:00
    3x50 fl/bk/br :45
    (next top) 2x50 fl/br "race" 1:15
    1x50 cruise 1:00
    3x50 fl/bk/br :40
    (next top) 1x50 fl "race" 1:15

    200 warmdown

    4350y


    Monday, 10/21/2019 Pool Workout

    600 (50sw/25k)/200 p/100 fr dr

    3x{300 build by 100 4:00
    2x100 k 1:50
    2x200 25 ez/75 hard 3:00}
    rd 1 - 300/200 fr, rd 2 - k/fins, rd 3 - p/pads

    4x50 dr/sw IMO 1:00
    4x50 fr d1-4 :50
    4x25 IMO sprint :30

    200 warmdown

    4300y
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  12. 10/18/19 Workout

    by , October 18th, 2019 at 10:16 AM (Swimming Through Jello)
    Friday, 10/18/2019 CrossFit Workout

    Warmup - rowing, stretches, med ball warmup

    Strength - Deadlift - 45/5, 135/4, 225/4, 275/4, 300/4,4,4,4,12

    Conditioning - Tabata intervals (20 sec on/10 sec off), 8 rounds per exercise
    Pullups - 8x8
    Pushups - 8,9,9,9,8,8,8,8
    Situps - 12,12,12,12,12,12,12,13
    Squats - 15,15,16,16,16,16,16,22
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  13. 10/15-10/16 Workouts

    by , October 16th, 2019 at 10:06 AM (Swimming Through Jello)
    Tuesday, 10/15/2019 CrossFit Workout

    Warmup - assault bike, stretching, plyos, barbell/gymnastic set

    Strength - Back Squat - 45/5, 135/4, 185/4, 210/4,4,4,4,20

    Conditioning -
    50 cal assault bike
    50 box jump overs 24"
    50 toes to bar
    8:54

    Wednesday, 10/16/2019 Pool Workout

    Going to try to swim with the National club group Wednesdays for an extra challenge as much as I can.

    200 sw 2:50
    2x150 IM mix 2:20
    3x75 fr dr 1:10
    4x50 st dr :55
    5x25 br :30

    4x100 1:20 6 beat k!
    3x200 IM 3:00
    5x150 p/pads 2:15 o-D1-3, e-br5
    2x500 sw/fins 6:00 build

    6x25 accelerators (fast kick at flags to 15m sprint)
    6x50 turn races (ez to flags, sprint to turn and back - alternate turning at T and turning at wall)

    200 warmdown

    4450y
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  14. Some Workouts

    by , October 14th, 2019 at 03:11 PM (Swimming Through Jello)
    Friday, 10/11/2019 CrossFit Workout

    Warmup - assault bike, plyos, barbell warmup

    Strength - A) Power Clean + Clean - 95/1+1, 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+1, 235/1+f, 1+f
    B) Ring Dips - 3x10

    Conditioning - EMOM 16
    1 - 12 cals assault bike
    2 - 10 pause ring rows
    3 - 30m right arm OH carry 75#
    4 - 30m left arm OH carry 75#


    Monday, 10/14/2019 Pool Workout

    10x100 :10 rest; o-k/sw, e-sw/dr

    8x50 :50 build/hard - 2 sw, 2 k/fins, 2 sw/fins, 2 sw/fins + pads

    6x{3x50 free
    1x100 sw 1:40}
    rd1-3 - 50s p :50; rd4 - sw :50, rd5 - sw/pads :45, rd6 - sw/fins + pads :40

    10x50 k 1:00 25 ez/25 fast flutter (alt 2 w/board, 2 wo/board)

    20x25 VS :30
    rd1 - fl; rd2 - br; rd3 - fr; rd4 - dk/fins; rd5 - flk/fins

    200 warmdown

    4100y
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  15. 10/9-10/10/19 Workouts

    by , October 10th, 2019 at 01:03 PM (Swimming Through Jello)
    Wednesday, 10/9/2019 CrossFit Workout

    Warmup - stretching, PVC warmup, plyos

    Strength - A1) Shoulder Press - 45/5, 75/3, 95/3, 105/3,3,7
    A2) DB high pull - 30/8,8,8, ea arm

    Conditioning -
    20 TTB
    30 DB Sn 50#
    40 DB weighted stepups 50#/24"
    30 DB Sn 50#
    20 TTB

    6:26


    Thursday, 10/10/2019 Pool Workout

    3x(100 fr/100 IM/100 p/100 k)
    //Added some fly pull in there - don't think I'm quite getting my fly timing right.

    3x(4x125) IM rotate 50 stroke
    Rd 1 - 50s kick, rest swim 2:00
    Rd 2 - 50s drill, rest swim 1:55
    Rd 3 - 50s fast swim, rest ez swim 1:50

    3x100 IM FAST 2:30

    2x{2x50 k 1:00
    100 sw 1:30
    100 k 1:50
    2x50 sw :40}
    Rd 1 - fr
    Rd 2 - k fl/br; sw bk

    200 warmdown

    4000y

    Updated October 10th, 2019 at 01:50 PM by JPEnge

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  16. 10/8/19 Workout

    by , October 8th, 2019 at 09:00 AM (Swimming Through Jello)
    Tuesday, 10/8/2019 CrossFit Workout

    Warmup - jogging, stretching, PVC warmup

    Skill - A1) 1-leg RDL - 53/10,10,10 ea leg
    A2) Strict ring MU - 3x4

    Conditioning - AMRAP 12
    10 hang power snatch 95#
    10 bar facing burpees
    10 front squat 95#
    5 rounds + 3 snatch
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  17. 10/6-10/7/19 Workouts

    by , October 7th, 2019 at 09:18 AM (Swimming Through Jello)
    Took Friday off, Saturday there was a high school meet at the pool plus we had my wife and I's baby shower, so rest day that day too. Had all day baby care class Sunday so not feeling anything big, just did squats in the garage.

    Sunday, 10/6/2019 Garage Squats

    Warmup - plyos, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 215/3, 230/3,3,3,3,12


    Monday, 10/7/2019 Pool Workout

    5x200 SKiPS o-fr, e-ch

    6x100 1:35 25p/25 shark drill

    2x75 1:20 k 3rd 25 fast
    1x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    2x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    3x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    4x100 1:30 fr
    1x100 k FAST

    12x50 VS 1:00
    4-fr, 4-fl, 4-fr

    200 warmdown

    4100y
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  18. 10/3/19 Workout

    by , October 3rd, 2019 at 09:45 AM (Swimming Through Jello)
    Thursday, 10/3/2019 Pool Workout

    A little shorter today, coach was late and I had some digestive issues.

    400 fr SKiPS
    400 IMO SKiPS

    10x50 k 1:10 25 UDK w/board, 25 alt fr/br

    4x50 k/dr 1:00
    4x100 fr 1:30
    4x50 k/dr 1:00
    3x100 bk 1:30
    4x50 k/dr 1:00
    2x100 br 1:40
    4x50 k/dr 1:00
    1x100 fl

    200 warmdown

    3300y
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  19. 10/1-10/2-19 Workout

    by , October 2nd, 2019 at 10:02 AM (Swimming Through Jello)
    Tuesday, 10/1/2019 Garage CrossFit Workout

    Warmup - plyos, barbell warmup

    Strength - A) Shoulder Press - 45/5, 75/4, 100/4,4,4,4,6
    B) Front Squat - 135/6, 155/6, 175/6, 185/6

    Conditioning - AMRAP 13
    15 situps
    12 box jumps 26"
    9/arm 1-arm KB jerk 53#
    6 rounds + 31 reps


    Wednesday, 10/2/2019 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - Deadlift - 135/5, 225/4, 275/4, 310/4,4,4,4,8

    Conditioning -
    10 -> 1 front rack lunge 75#
    200m run after even rep rounds
    10 burpees after odd rep rounds
    10:18
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  20. 9/30/19 Workout

    by , September 30th, 2019 at 09:35 AM (Swimming Through Jello)
    Monday, 9/30/2019 Pool Workout

    5x200 back -> free add on

    8x75 p 1:15
    o - fr/3rd 25 br7
    e - bk

    3x{4x50 k 1:05 25 cruise/25 fast
    3x100 1:40 50 dr/50 fast
    8x25 :30 long UDK}
    rd1+3 - fr, rd2 - 50s br, 100s IMO, 25s bk

    200 warmdown

    3900y
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