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

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

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

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

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

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

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

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

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

Saturday, 9/28/2019 Pool Workout

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

4x{2x150 2:15 d1-2 to ~90%
8x25 :30 d1-4 IMO
2x50 k 1:00}
150s - rd1-fr, rd2-p, rd3-sw/pads, rd4-sw/pads+fins

4x{75 fl/bk/br 1:15
75 free build to fast 1:10
50 ez 1:05}

200 warmdown

4400y

Thursday, 9/26/2019 Pool Workout

3x{100 fr/100 IM/100 p/100 k} :20 rest

4x100 p/rev paddles 1:40
4x75 fr/bk/fr 1:15
4x50 IMO 1:00
4x25 15m UDK :30

6x{100 IM 1:40
50 fr "fast" :50}

8x{50 fr dr 1:00 o-1-arm, e-choice
50 k IMO fast 1:00}

200 warmdown

4100y

Didn't want to get up this morning, sluggish and slow most of practice... still glad I went.

Tuesday, 9/24/2019 CrossFit Workout

Warmup - running, plyos, jumprope, stretching

Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5,5,5,5,12

Conditioning - AMRAP 15
400m run
50 double unders
5 bar muscleups
3 rounds + 3 muscleups


Wednesday, 9/25/2019 CrossFit Workout

Warmup - stretching, barbell warmup

Strength - Clean + Front Squat + Jerk - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1, 195/1+1+1, 205/1+1+1, 215/1+1+1, 225/1+1+1
//These felt pretty good actually. Jerk was solid!

Conditioning - AMRAP 15
5 HSPU
10 strict TTB
20 walking lunge steps
7 rounds + 1 HSPU

Monday, 9/23/2019 Pool Workout

600 sw/every 3rd 25 k
4x100 pull 1:30

8x50 k VS 1:05

3x4x100 1:40
1 - 75 drill/25 hard
2 - 50 DPS/50 hard
3 - 25 k SLOB/75 hard
4 - all hard

8x50 dr/sw 1:00

4x{4x25 d1-4 :30
50 fast 1:10}
1-fl, 2-k/fins, 3-br, 4-k/fins

200 warmdown

some start drills

3800y

Was really slow today for some reason. Couldn't catch water, couldn't catch my breath. Weird.

Saturday, 9/21/2019 Pool Workout

300 swim
8x50 4 k/dr 1:00 4 dr/sw :55
12x25 o/c/ez :30

3x{300 pull 1st/last 12.5 fast/100 4:30/4:20/4:10
4x50 5-7 UDK/wall rd1-fr :50, rd2-st :55, rd3-ch/fins :50}

6x50 dr/sw ez 1:00

:10 RI - 25k-25sc-50k-25sc-75k-25sc-100k-25sc-75k-25sc-50k-25sc-25k

150 ez waiting for others to finish

12x25 :35 o-:10 fast kick on wall to sprint e-ez

2x25 starts + 25 ez

200 warmdown

(then the National group was getting ready to do some practice races so I jumped in)

300 IM off blocks
6x25 ez
125 free off blocks
175 ez

4850y

Thursday, 9/19/2019 CrossFit Workout

Warmup - Tabata jump rope and squats, PVC/barbell warmup

Strength - Back Squat - 45/5, 135/5, 185/5, 200/5,5,5,5,20
//Not all the way back from my medical misadventures but starting to feel more comfortable again.

Conditioning - AMRAP 10
5 OHS 115#
7 toes to bar
9 box jump 24"
8 rounds + 12 reps

Tuesday, 9/17/2019 CrossFit Workout

Warmup - airbike, plyos, barbell warmup

Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/2+2, 195/f, 1+f

B) Pushups - :30 on/:30 off 5 rounds - 15 per round

Conditioning - 5 rounds
250m row
15 push press 95#
9:19
//Well, my ability to keep my heart rate down is... questionable at best still.


Wednesday, 9/18/2019 Pool Workout
Planned on doing Masters practice but nobody showed up but me so jumped in with the National group late... hence the short warmup.

4x50 fr :45
3x50 br kpk :50
2x50 bk :45
1x50 fl

Power Stations:
1 - Afterburner drill kick w/fins 20x25 :30
2 - UW br kick on wall 20 down to 1 @ :30
3 - Buckets - easy resist 25, fast assist 25 IMO
4 - Afterburner drill swim w/fins 20x25 :30
5 - Vertical kick (:30 wrists/:20 elbows/:10 streamline) alt dolphin/br/flutter/eggbeater/choice x2
6 - Buckets - fast resist 25, easy assist 25 IMO

Saturday, 9/14/2019 Garage Lifting

Warmup - lawn mowing, plyos, barbell warmup

Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM - 185/1x10

Pause Front Squat - 135/2, 185/1, 205/1, EMOM - 215/1x10

Power Jerk - 135/2, 165/1, EMOM 185/1x10


Monday, 9/16/2019 Pool Workout

100 k/200 dr/sw/300 p/400 sw

2x(5x4x50)
1 - kicking drill
2 - 3 dr/1 DPS
3 - 2 dr/2 build
4 - 1 dr/3 500/400 IM pace
5 - d1-4
Rd1-Fr :50; Rd2-Bk :55

6x50 dr/sw ez 1:00

4x(4x25 :30 3,2,1,0 breaths)
o-fr; e-fl

200 warmdown

3900y

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