Tuesday, 1/15/2019 CrossFit Workout Warmup - rowing, airbike, core, stretching Strength - A) Front Squat - 45/5, 135/5, 195/5,5,5 B) Shoulder Press - 45/5, 75/5, 100/5,5,5 Conditioning - 3 rounds, :30 on, :30 off 10m shuttle runs (11, 10, 10) 50# ball slams (14, 15, 16) airbike calories (15,15,16) Wednesday, 1/16/2019 Pool Workout 200 fr/150 pull/200 IM/100 k/50 fr fast 9x50 DPS/sprint :50 2x{4x100 1:30 D1-4 2x200 p 3:00 build by 50 1x400 k/fins 5:40} 1x{2x100 1:40 D1-2 4x50 p :50 build throughout 1x200 k/fins under 2:20} 6x50 dr/sw 1:00 warmdown 4450y Pretty sore coming into this morning and pretty much exhausted coming out. Could get up speed for the fast parts but otherwise just wasn't feeling it.
Large snowstorm Friday night (9"+ is massive for St. Louis), so was kinda snowed in Saturday. Did some walking and playing with the dogs and shoveled my driveway, which was a decent workout in itself. Sunday, 1/3/2019 Weightlifting Workout Warmup - stretching, plyos, barbell warmup Power Snatch + Squat Snatch - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/1+1x3 Hang Squat Clean + Split Jerk - 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+1, 245/1+1x3 //These felt a lot better than I expected. Strength starting to come around again, I think. Back Squat - 135/3, 185/3, 225/3, 255/3, 285/3, 270/5, 255/7, 240/10 //Went up in weight from last week, actually felt pretty good even after the other lifts. Monday, 1/14/2019 Pool Workout Body was feeling pretty tired this morning between the bunch of weightlifting and driveway shoveling. Legs were even more dead by the end here! 4x200 :30 rest - 1-ez, 2-dr/sw, 3-k/sw, 4-80% 2x{300 sw 5:00 4x50 k D1-4 1:10} 3x50 ez 1:00 2x{3x100 1:25 moderately hard 2x100 1:30 p br4 90% 1x100 1:45 fast} 6x50 dr/sw 1:00 4x{75 k side/side/back 1:45 50 dr :55 25 1-arm FAST :30} 100 warmdown 4150y Meet in <2 weeks, will have to start working some starts and cleaning up turns and breakouts and stuff soon. And hopefully feeling some pop!
Updated January 14th, 2019 at 11:58 AM by JPEnge
Friday, 1/11/2019 CrossFit Workout Warmup - plyos, med ball warmup, stretching Strength - A) Back Squat - 45/5, 135/5, 205/5, 235/5,5,5 B) Bench Press (narrow grip) - 45/5, 135/5, 155/5,5,5 Conditioning - AMRAP 8 30 double unders 15 wall balls 20# 30 double unders 15 KBS 53# 3 rounds + 9 DUs Big snow storm supposed to hit starting this afternoon through Sunday morning. May not get much done outside of the house this weekend! Back to normal schedule finally next week, will swim M/W/Th, CF T/Fr/maybe Sa depending on the workout. Head Senior coach said I would be welcome to do some of the power work that the M/W morning group sometimes does, so that should be fun.
Thursday, 1/10/2019 CrossFit Workout Warmup - airbike, PVC warmup, barbell warmup Strength - A) Power Clean - 135/3, 165/3x5 B1) Seated sled drag - 3x2x ascending weight B2) Wall squat sit - 3x1:00 Conditioning - 5 rounds 8 SDHP 75# 8 TTB 8 OH lunge 75# 3:44 Probably should have gone with 95#.
Workout dump of the first half of the week, with Julian Calendar Christmas with the in-laws sandwiched in between. Usual lack of sleep since they don't believe in window treatments. Sunday, 1/6/2018 Garage Squats Back squat - 45/5, 135/3, 185/3, 225/3, 255/3, 280/3, 265/5, 250/7, 235/10 Got this done in like 15-20 minutes. Time to move up in weight again if I feel good next weekend. Tuesday, 1/8/2018 CrossFit Workout Warmup - stretching, jump rope work Strength - A) Deadlift - 135/5, 225/3, 290/5,5,5 (Start of linear progression cycle) B1) Pullup - 53#/5,5,5 B2) Landmine push press - 3x5 ea arm, didn't count weight Conditioning - AMRAP 7 50 double unders 10 OHS 95# Wednesday, 1/9/2018 Pool Workout 200 fr ez 3:20 150 dr 2:30 200 fr ez 3:20 150 k 3:00 200 fr 80% 8x50 :55 SLOB/fast fr 5x{200 p br 3/4/5/7 3:10 100 1:40 25 sw/50 overkick/25 sw 50 count strokes - decrease by round 1:10} 6x50 dr/sw 1:00 2x{100 IM 1:45 100 fr build 1:45 50 DPS :50} 200 warmdown 4050y Pretty good loosen up workout from being out of the water for a week and sitting in a car most of the day yesterday. I'm now signed up for Ozark Champs 1/26-1/27 to qualify for Sectionals (and just to compete some). It's prelim/finals but I probably won't swim too many finals. I am doing (Sectional Q times in parentheses) 100 fl (53.89), 200 br (2:19.49), 100 fr (48.59) on Saturday; 100 br (1:02.99), 100 bk (55.59), 50 fr (22.29) on Sunday. Not sure what day(s) I'll be going to Sectionals yet so did a variety of things... sprint frees might be a little tough to get, 100 fly could be close - might have to suit up.
Updated January 9th, 2019 at 04:15 PM by JPEnge
Saturday, 1/5/2019 Garage Workout Warmup - barbell warmup, OHS up to working weight 10 supersets - 1 OHS 225# 15 RKBS 53# 10 v-ups Not for time, just moving more or less constantly. Very sore from Tabata yesterday, was tough to get moving but glad I did.
Friday, 1/4/2019 CrossFit Workout Warmup - med ball warmup, stretching, PVC drills Strength - Hang Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/2, 205/1+b, 1+f, 2 //Funky finger from Tuesday didn't hurt so that was good. Underpulling on the 205s, even the one I made. Still, most I've snatched in a bit. Conditioning - Tabata sets (:20 on, :10 off for 8 rounds) HSPU - 5,5,4,4,4,4,4,4 Pistols - 10,10,8,8,8,8,8,8 Hand Release PU - 8,10,10,8,8,8,8,8 Jumping lunges - 16,16,16,16,16,16,16,24 Will do some form of dryland workout Saturday and also Sunday morning, then leave for in-laws' Greek Orthodox Christmas the rest of Sunday, plus Monday and Tuesday. Back in water Wednesday. Planning on doing Ozark Sr. Champs the weekend of 1/25 if the club can get me USA-S registered fast enough.
Thursday, 1/3/2019 Pool Workout Still feeling a little beat up, but that's OK - don't need a lot of pop yet at this point in the season. Will sacrifice that for getting a little stronger right now. Just kept moving today, nothing too noteworthy. 3x{100 free 1:30 100 IM 1:40 100 bk drill 1:50 100 k 2:00} 4x{4x50 1:00 1,2 - dr/k 3 - cruise free 4 - build} IMO 3x{4x100 1:45 1 - cruise free 2 - IM 3 - double strong stroke IM no free (back) 4 - double weak stroke IM no free (fly)} 6x50 dr/sw ez 1:00 100 IM fast 200 warmdown 3800y Started looking at pricing for flights/hotels/rental car for Nationals - looks like it would be closing in on $1k... which is a lot to spend for a swim meet. That plus getting the bill for my colonoscopy and being pretty significantly higher than I expected and I'm having some second thoughts about going there. So... my coach mentioned this as a possibility and I'm going to look into it... I may sign up for a USA-S meet in February to qualify for Sectionals (they are at Mizzou which is relatively close!) and do a day or two of them mostly unrested, and then use Ozark SCY Champs the last weekend of March as my taper meet. Gotta decide pretty quick though because February isn't that far away.
Updated January 3rd, 2019 at 04:57 PM by JPEnge
Wednesday, 1/2/2019 Pool Workout Really sore all over today from the past few gym days! Surprised I could get up and go a bit on the fast stuff. 400 fr :30 rest 6x100 :10 rest o-pull br4, e-drill 6x50 1:10 k 2 ez, 2 med, 2 fast (32.1, 32.5) 4x50 :50 2x50 :45 3x100 cruise 1:40 4x50 :45 2x50 :40 2x100 cruise 1:40 4x50 :40 2x50 :35 1x100 cruise 1:40 1x50 fast (25.5) 6x50 dr/sw ez 1:00 4x{25 pull :30 no breath 50 l/r arm 1:00 75 pull fast 1:20 (:43 lows) 100 ez 1:40} 100 warmdown 4250y
Updated January 2nd, 2019 at 04:17 PM by JPEnge
Tuesday, 1/1/2019 CrossFit Workout Open gym so did some stuff I like to do. Power Snatch + Squat Snatch - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/1+1x3 Power Clean + Power Jerk + Split Jerk - 135/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1x4 //Was going to do 5 sets but I must have knocked something in a knuckle on one of the earlier sets so it was getting bruised and swollen and gripping the barbell hurt. Always something, huh? Conditioning - 20-15-10-5 Box Jumps 30" Ball Slams 50# Situps 6:44
Coached this morning so don't get to swim again until Wednesday. Monday, 12/31/2018 CrossFit Workout Warmup - airbike, KB warmup, stretching Strength - A1) BTN Press - 45/6, 75/6, 95/6, 105/6x3 A2) DB bent row - 50/10, 60/10, 65/10 Conditioning - AMRAP 10 15 cal bike 60m KB farmers carry 70# per hand 15 russian KB swings 70# 4 rounds + 15 cal 4 min rest AMRAP 10 15 cal row 60m overhead DB carry 35# per hand 15 DB front squats 35# per hand 3 rounds + 60m carry
Saturday, 12/29/2018 CrossFit Workout Warmup - plyos, movement warmup Conditioning - in teams of two (with my wife) 70 cal bike 70 box jump overs 70 DL 115# 70 hang power cleans 115# 70 burpees 70 shoulder to overhead 115# 70 DL 115# 70 box jump overs 70 cal bike 27:14 2:06 faster than we did last year - so we're still getting better at CF even though I've replaced half of my training time with swimming. Cool!
Did the ol' Daily Double on Thursday - swimming in the morning, CF in afternoon. Thursday, 12/28/2018 Pool Workout 3x{100 fr 1:30, 100 IM 1:40, 100 back 1:50, 100 k 2:00}} 4x{75 br 1:35 - 25 pull, 25 KPK, 25 sw 100 fr 1:25 d1-4} 6x50 dr/sw 1:00 ez 4x{25 fly :30 build 50 bk/br 1:00 work turn/pullout 75 fr 1:30 build 100 IM 2:00 d1-14 from 80%-100%} 6x50 ch/sw 1:00 warmdown 3500y Thursday Afternoon CrossFit Warmup - 2x1:00 bike, 5 pushups, 10 PVC good mornings, 15 situps; stretching, plyos Strength - A1) Complex 1-leg DL + lunge 4x8 - w/ 53# DB ea hand A2) Bent over row - 2x6x165, 2x6x185 A3) Plank - 4x1:00 Conditioning - 5 rounds 7 burpee pullups 10 thrusters 95# 7:59 Friday, 12/28/2018 CrossFit Workout Warmup - PVC warmup, plyos, snatch drills Strength - Hang Snatch - 95/3, 115/3, 135/3, 155/3, 175/3, 185/brainfart, 3, 195/3 Conditioning - 4 rounds 30 wall balls 20# 3x(1 wall walk + 10 shoulder taps) 11:22
Wednesday, 12/26/2018 Pool Workout Getting up early on Christmas break! 200 fr :30 rest 300 k/d/s x50 :45 rest (fr/bk) 400 k/l-arm/r-arm/sw x25 (fr/bk) 4x100 pull :30 rest 25 - scull 25 - fr pull work catch 25 - br pull (no glide) 25 - fr pull work hand acceleration 4x{100 fast/150 cruise 4:00, 125 cruise/100 fast 4:00} //So this was a broken fast efforts with staggered go times and varied distances to theoretically even the finishes out for the 3 of us there. So 72 year old Doug went at the top, former distance swimmer Julian went at the :05, I went at the :10. I hit the wall after the 3 round 1st fast 100 and only did 100 cruise after that and the 4th round - so my set was 100 less than as written. Still good effort! 8x50 dr/sw, ch/sw 1:00 EZ 8x25 :30 o-fast, e-ez //Also staggered. Doug at top, Julian at :01, me at :03. 200 warmdown 3900y Might do a double tomorrow - swim first thing in the morning and then go to the gym if my wife decides she wants to.
Saturday 12/22/2018 CrossFit Workout Warmup - plyos, movement warmups Conditioning - "Twelve Days of Christmas" - Done like the song (1, 2-1, 3-2-1, etc) 1 - Squat clean thruster 95# 2 - Handstand pushup 3 - box jump 24" 4 - burpees 5 - wall ball shots 6 - push press 95# 7 - front squat 95# 8 - KB swing 53# 9 - pullups 10 - front rack lunge 95# 11 - pushups 12 - sumo deadlift high pull 95# 26:22 almost 2 minute PR from last year! Sunday 12/23/2018 Pool Workout Afternoon pool workout to make up for not having Tuesday practice. 3x{150 free 2:20 100 k 1:50 50 IMO 1:00} 4x{75 side/side/back kick 1:45 75 l-arm/r-arm/swim 1:30 100 IM D1-4 2:00} IMO, breast k/board, KPK for kick and drill 6x50 dr/sw 1:00 6x150 2:30 "Vanishing Freestyle" to breaststroke //Groin started to pull a little so did the last 1+ as just flutter kick on back 6x50 dr/sw 1:00 warmdown Monday 12/24/2018 Garage Lifting Coached in the morning - the bad thing about coaching is that I make up workouts that I want to do! Then lifted in the garage. Back squat - 45/5, 135/3, 185/3, 225/3, 255/3, 280/3, 265/5, 250/7, 235/10 //Finally went up in weight though that was tough because it was cold outside so took me a bit to warm up! 5 rounds (not for time) 3 push press 165# 20 Russian KBS 53#
Friday, 12/21/2018 CrossFit Workout Colonoscopy Thursday for my UC. Looks like things are not quite as remissed as expected, might be changing medications for a bit. Nothing too terrible down there though. I'm going to blame prep and procedure for my poor workout this morning. Warmup - various plyos, PVC and barbell warmup Strength - High Hang Snatch - 45/2, 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/1+b Conditioning - 2000m row 50 wall balls 1000m row 35 wall balls 500m row 20 wall balls 21:08
Tuesday, 12/18/2018 CrossFit PM Workout Warmup - KB warmup, muscleup progressions Strength - Sumo DL - 135/6, 225/6, 275/6, 315/6, 315/3,3,3,3 //Went a little light on these, left piriformis (I think) was feeling buggy) Conditioning - 3 rounds 50 air squats 7 muscleups 10 hang power clean 135# 8:16 Wednesday, 12/19/2018 Pool Workout 2x{300 fr 1min rest 200 p br3/5/7/3 :30 rest 100 k :30 rest} 3x150 k 2:30 (held just over 2:00) 100 ez 2:00 3x75 br k 1:50 (held 1:06) 100 ez 2:00 3x50 k w/board 1:10 (held :38) 100 ez 2:00 3x25 k :40 (held :16) 6x50 dr/sw 1:00 12x50 VS 1:00 (fast - 24.0 free, 26.0 back, 31high breast) 50 ez 12x25 VS :35 (fast - 12high fly, 12low back, 11low free) 200 warm down 3850y
Monday 12/17/2018 Pool Workout 3x100 fr 1:40 easy 4x50 k 1:05 2x100 fr 1:35 moderate 4x25 k :40 work underwaters 1x100 fr 1:30 90% 100 k fast 100 ez 3x200 3:10 (2x90%)+5s 4x150 p 2:30 br3/5/7 2x200 3:20 (2x90%) 4x50 p :50 br4 d1-4 1x200 fast //This set did *not* go well. I think I misunderstood what 90% was supposed to be on the warmup, besides the fact that I just am missing endurance. Need to work on being able to maintain speed if I ever want to be decent at anything longer than a 100 again... 6x50 dr/sw 1:00 2x{2x25 fast :30 2x50 rev build :50 100 easy 1:40} 100 warmdown 4100y
Have been on jury duty the past week so haven't really had the opportunity to log workouts. Here's a summary: Sunday 12/9 - Squats 275/3, 260/5, 245/7, 230/10, 3 rounds 20 RKBS, 20 R twists, 5 knee jumps Monday 12/10 - Freestyle day, building warmup, small kick set, 2x9x100 varying intervals pushing middle 100 of each set of 3, Burnt Ends finisher Tuesday 12/11 - Missed due to jury duty - coached in the morning, got out too late at night to workout Wednesday 12/12 - CrossFit - TTB and core work, BtN SnPP up to 195/5, AMRAP 11 of 6 TTB, 8 box jumps, 10 DB Sn Thursday 12/13 - IM day - normal Thursday warmup, main set kicking and power drills and some fast 50s IMO (26 low fly, 26 mid back, 31 low breast), 100 IM finisher (57 high from a push) Friday 12/14 - CrossFit - HPSn up to 165/3x3, rowing, HSPU, situp, jump rope partner conditioning workout Saturday 12/15 - Just back squats today, same as last week. Kind of tight, hopefully will be able to up the weight next week.
Thursday, 12/6/2018 Pool Workout 3x{100 fr 1:30, 100 IM 1:40, 100 bk dr 1:50, 100 k 2:00} 3x{300 1-1, 2-2, 3-3 st-fr DPS 4:30 200 50 st/25 fr d50s 3:30 3x50 p 6/4/2 breaths x 50 :50 8x25 o-fr 3 breaths, e-st fast :30} 200 warmdown 3950y The cold is still sticking around, consequently I haven't slept that well the past few days and am having some trouble breathing right. Performance is about what you'd expect given that. 25s were good, 50s were OK, everything else was pretty bad.
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