Thursday, 9/12/2019 CrossFit Workout Warmup - med ball warmup, bike, stretch, gymnastic warmup Strength - A1) Good Morning - 95/10, 115/10, 135/10 A2) Tempo pullups (pause at top, 5 sec descend) - 3x5 Conditioning - Partner core workout 3 rounds 60m farmer's carry 100# per hand 40 alternating med ball situps 20# 30 toes to bar (shared reps)
Tuesday, 9/10/2019 CrossFit Workout Warmup - tabata jump rope + stretching, PVC and band warmup Strength - A) Bench Press - 45/6, 115/4, 145/4, 165/4,4,8 //My bench is icky right now... and left shoulder a little buggy. B) Barbell row - 135/10,10,10 Conditioning - AMRAP 10 12 DB lunge steps 50# per hand 24 double unders 12 1-arm DB snatch 50# alternating 24 double under 4 rounds + 8 lunges Not bad for still being really stuffy. Wednesday, 9/11/2019 Pool Workout 300 (50 sw/25 k)/200 p br4/100 fr dr 6x100 1:30 o-sw, e-k 6x75 1:20 25 pull/50 shark fin 3x{50 sw 1:00 100 k 2:10 100 sw 1:30 2x50 k 1:00} 1,3 - k fast; 2 - sw fast 6x50 dr/sw ez 1:00 5x100 1:40 1-3 - VSx25 4 - p build by 25 5 - IM 200 warmdown 3700y Stuffiness was not working for me today, hard to breathe! Also had to get out quickly because I'm on dog duty this morning.
Saturday, 9/7/2019 Pool Workout 5x200 free-back add-on 3x{100 fr 1:20 50 k :55 100 IM dr 1:40 50 k :55 100 fr 5 UDK 1:30} 6x50 dr/sw ez 1:00 200 IM "fast" 4x100 1:30 fr 4x100 1:20 k/fins 4x100 1:15 p/pads 100 ez 16x25 VS :30 IMOx4 200 warmdown 4600y Monday, 9/9/2019 Garage Workout Came down with a lame-o cold Saturday night and woke up Sunday feeling like poop... was going to take a long bike ride but that didn't happen. Still felt stinky Monday but got some work done. Warmup - lawnmowing, plyos, barbell warmup Strength - Back Squat - 45/5, 135/3, 185/3, 205/3, 225/3,3,3,3,11 Conditioning - 4x(10 KBSn 53#, 10 box jump 26", 10 med ball cleans 20#) 1:1 rest:work
Updated September 10th, 2019 at 11:55 AM by JPEnge
Thursday, 9/5/2019 CrossFit Workout Warmup - yoga stuff, PVC warmup Strength - A) Shoulder Press - 45/5, 75/5, 95/5,5,13 B) Reverse Lunges - 95/10,10,10 ea leg Conditioning - 2x{20 cal row 15 OHS 95#} 2x{20 cal assault bike 7 hang PSn 95#} 7:45 GPP phase of the year is progressing nicely - I'm very sore from the past couple weeks but feel like I'm getting some of my athleticism back!
Tuesday, 9/3/2019 CrossFit Workout Warmup - jogging, plyos, shoulders/hips warmup Strength - Back Squat - 45/4, 135/4, 185/4, 205/4,4,4,4,13 Conditioning - AMRAP 8 5 C2B pullups 7 r-arm hang squat snatch 50# DB 5 C2B pullups 7 l-arm hang squat snatch 50# DB 4 rounds + 1 r-arm snatch Wednesday, 9/4/2019 Pool Workout 5x200 free - back add on 3:00 8x75 1:15 25 overkick/25 long UDK/25 fast 100 p br4 1:40 2x50 k VSx25 1:05 200 p br5 3:00 4x50 br k VS 1:05 300 p br4 4:20 6x50 fast k/fins :50 6x50 dr/sw ez 1:00 5x100 1:30 1-DPS; 2-build; 3-hold; 4-ez; 5-fast 3x(5x25 build-up UDK w/fins :30) 175 ez 4150y
Saturday , 8/31/2019 Pool Workout 300 fr/200 IM dr/100 k 25 :10 rest 25+50+25 :10 rest 25+50+75+50+25 :10 rest 25+50+75+100+75+... :20 rest 25+50+75+100+150+100+... :30 rest 25+50+75+100+150+200+150+... 25-fr; 50-k; 75-IM kdr; 100-fr build; 150-IM mix; 200 p br 3/4/5/4 100 ez 5x100 k/fins 1:30 d1-5 8x50 VS 1:00 200 warmdown 4200 Sunday, 9/1/2019 Bike 16mi bike up and back Grant's Trail
Friday, 8/30/2019 CrossFit Workout Warmup - stretching, plyos, PVC warmup Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/1+f //Grrr, forgot how to snatch! Actually didn't feel too heavy off the floor though. B) Pike box pushups - 3x8 Conditioning - 2 rounds 400m run 30 wall ball 20# 20 DB snatch 50# 10 burpees 9:20
Tuesday, 8/27/2019 CrossFit Workout Warmup - airbike, band warmup, shoulder warmup Strength - A1) Good Morning - 95/12, 115/12, 135/12 A2) Pullups - 3x12 Conditioning - EMOM 12 1-wall walk + 10 shoulder taps 2-12 cal assault bike 3-40 sec ring plank 4-20 Russian KBS 53# Wednesday, 8/28/2019 Pool Workout 200 fr/200 k/200 IM dr/sw/200 p/200 bk 3x{100 1:30 aerobic 4x50 k l-side/r-side 1:05 4x50 6-3-6 1:00 4x50 threshold :45} Rd 1/3 - fr, Rd 2 - bk 4x{75 1:15 25 long UDK/50 DPS 50 1:00 sprint IMO} 200 warmdown 3800y
Saturday, 8/24/2019 Triathlon loosen up 8mi bike 1.25mi run Sunday, 8/25/2019 Sunset Hills Triathlon 300y swim (3:35 to transition) 11.8mi bike (48:14 to transtition) 3mi run (22:00) 1:16:37 total
Thursday, 8/22/2019 Pool Workout 3x{100 fr/100 IM/100 st/100 k} :10 rest 4x100 25 fl/75 fr 1:30 1x100 br KPK 2:00 3x100 25 fl/75 fr 1:30 1x100 br w/flutter k 2:00 2x100 25 fl/75 fr 1:30 1x100 br w/dolphin k 2:00 1x100 fl 2:00 1x100 br 2:00 6x50 fr/ch 1:00 ez 4x25 k SLOB :30 2x25 k r side :30 2x25 k l side :30 2x50 catchup 1:00 4x25 br k board :30 2x25 UDK board :30 2x50 build fr 1:00 100 ez 3x25 dive + 25 ez 200 warmdown 3800
Wednesday, 8/21/2019 CrossFit Workout Warmup - airbike, plyos, ring warmup, barbell warmup, stretching Conditioning - Ringer 1 on 9:00 30-20-10 Assault Bike calories Toes to Rings (6:08) 1 min rest Ringer 2 15-10-5 Burpees to rings OHS 95# (3:59)
Saturday, 8/17/2019 Pool Workout 300 fr/100 k/200 p/100 k/200 IM dr/100 k 1x200 3:00 b x50 2x175 2:30 w/fins 100k/75sw 3x150 2:15 p br3/5/7 x50 4x125 2:05 75dr/50sw IMO 5x100 o-fr 1:20, e-bk 1:30 6x75 1:20 k/d/s 7x50 1:00 D1-3,4-6, 7 ez 8x25 :35 FAST o-k IMO, e-sw IMO 200 warmdown 4200y Sunday, 8/18/2019 Triathlon Training 16 mi bike ~58 minutes Monday, 8/19/2019 Pool Workout 400 sw/300 p/200 IM dr/sw/100 k 3x{100 dr 1:40 (6-1-6, fist, catchup) 100 1:30 200 b 3:10 100 fast 2:00} rd1-fr, rd2-p, rd3-k/fins 6x50 fr/ch ez 1:00 12x50 k w/board 1:15 - 25 UW/25 V.S. 100 ez 6x50 pull reverse paddles fast :50 200 warmdown 4000y
Thursday, 8/15/2019 Pool Workout 2x(100 fr/100 IM dr/100 bk/100 k) 3x{2x100 bk 1:40 1-dr, 2-sw 200 IM k 3:20 200 IM 3:00} 5x{75 free o-ez/fast/ez, e-fast/ez/fast 1:20 50 DPS 1:00} 5x100 k/fins 1:30 d2-5 100 ez 2x25 start+ 25 ez 100 warmdown 4050y
Tuesday, 8/14/2019 Garage Lifting Warmup - plyos, stretching Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x5, 207.5/1+1, 210/1+1, 212.5/1+1, 215/1+1, 220/1+1, then 220/1+1x2 no clock SnDL (3 sec pause knee) + SnRDL - 205/1+5x4 50 pushups 50 situps Wednesday, 8/14/2019 CrossFit Workout Warmup - rowing drills, PVC warmup, core warmup Strength - Suitcase DL - 110/12x2, 120/12, 130/12 ea side Conditioning AMRAP 4 15 cal row/15 burpees/15 C2B pullups rest 4 AMRAP 4 12 cal row/12 burpees/12 T2B rest 4 AMRAP 4 9 cal row/9 burpees/9 pullups 1 round + 21 reps; 2 rounds; 2 rounds + 15 reps
Monday, 8/12/2019 Pool Workout 200 fr/100 k/200 IM dr/100 k/200 st 2x{200 p 2:40 3x150 dr/b/fast 2:15 100 free fast} rd1 - 150s IMO, rd2 - 150s fr 6x50 ch/sw ez 1:00 8x50 fr 1:00 o-12.5 DPS/37.5 hard, e-reverse 5x100 k/fins 1:30 light descend 200 warmdown 2x25 start + 25 ez 3800y Felt really horrible in the water most of the morning, got a bit more going near the end. I'd say a lost practice, but really not because any training day is something better than nothing.
Updated August 12th, 2019 at 08:59 AM by JPEnge
Saturday, 8/10/2019 Pool Workout 3x100 fr 1:45 4x50 k IMO 1:10 3x100 bk 1:40 4x50 dr IMO 1:00 3x100 fr 1:35 3x{300 aerobic 4:30 6x25 D by pairs :30 2x50 1-ez, 2-fast 1:00} 300s - rd1/3-p/pads & snorkel, rd2-k/fins 25s/50s IMO 150 ez 3x{4x25 :30 w/fins (1/3 UW, 1/3 ez, 1/3 UW fast) 50 ez} 150 warmdown 3700y
Didn't get to swim Thursday, found out Wednesday afternoon I was coaching. Friday, 8/9/2019 Triathlon Training 9 mi bike, 1-1/14 mi run First half of bike was a little slower because I was staying with my wife. Went faster on the way back.
Tuesday, 8/6/2019 Garage Lifting Warmup - stretching, plyos Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM 185/1,1,1,1,1, 190/1, 192.5/1, 195/1, 197.5/1, 200/1 Deadlift - 200/2, 245/2, EMOM 285/2, 290/2, 295/2, 300/2, 305/2, 310/2, 315/2, 320/3, 325/2, 330/3 //Definitely my hamstring strength hasn't really started to come back since I was sick in April, probably why my kicking/underwaters haven't been up to par since then. Wednesday, 8/7/2019 CrossFit Workout Warmup - airbike, stretching, plyos Strength - A) Bench Press - 45/5, 95/5, 135/5, 155/5, 175/5 B) DB bent row - 50/8, 55/8, 60/8, 65/8 Conditioning - 10->1 Russian KB swings 70# KB SDHP 70# Toes to bar 6:38
Sunday 8/4/2019 Garage Lifting Warmup - plyos, stretching Hang Power Clean - 95/2, 135/2, 165/2, 185/2, EMOM 195/2x10 SnPP + OHS - 135/3+3, 165/3+3x5 Pause Back Squat - 165/1, 205/1, 235/1, 255/1, 265/1 Monday, 8/5/2019 Pool Workout 200 fr/2x100 k/200 st/2x100 p/200 fr 5x100 VSx25 - o-sw 1:30, e-k 2:00 2x{4x75 6-1-6/sw/dr 1:10 3x100 DPS 1:40 300 next top (rd1-pull, rd2-k/fins)} 4x{75 sw/k/sw 1:15 50 active recovery :50} o-fast k, e-fast sw 1,2-fr, 3,4-fl 200 warmdown 4000y
Saturday, 8/3/2019 Pool Workout Lindbergh HS (yards) Back to the pool again! Going to take a lil' to get back in the swing of things. 300 fr 200 sc/p x25 300 IM k/d/s 200 p br3/5/7/3 2x200 3:00 2x100 1:30 2x50 :45 4x{4x25 :30 D1-4 100 race 2:00 4x50 :55 active recovery} 3x{2x25 kick FAST w/board :30 1x50 EZ 1:00} 100 warmdown 3700y
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