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!
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.
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.
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
Heart of America Competition 7 events over 3 days for the weekend - some tougher than others. Was a fun event, long weekend though! Monday, 10/1/2018 Softball league doubleheader. This may have made me more achy than the competition - I am not used to swinging a bat or throwing! Tuesday, 10/2/2018 CrossFit Workout I had wanted to swim today but morning dog duty was on the docket instead because wife was out of town for work. Warmup - barbell warmup Strength - Clean deadlifting (hook grip, dead stop) - 135/5, 225/2, 275/2, 315/2, 345/2x6 Conditioning - AMRAP 11 15 cal row 10 KB snatch 53# 7 rounds + 11 cal row Wednesday, 10/3/2018 CrossFit Workout Had been planning to take a rest day but wife texted me at work and said she was going in the afternoon so I went with. It's a workout I enjoy anyway. Warmup - stretching, PVC warmup, plyos, gymnastic warmup Conditioning - "Nate" AMRAP 20 2 muscleups 4 HSPU 8 KB swing, 70# 13 rounds + 3 reps Thursday, 10/4/2018 Pool Workout Finally back to the pool! Did not feel good at all. 400 ez/300 k/200 IM dr/100 fr build 2x{3x100 1:45 3x200 3:30 same pace 1x500 same pace} rd 1 - p/pads + snorkel, rd 2 - k/fins 200 warmdown 4000 yards Friday, 10/5/2018 CrossFit Workout Warmup - med ball warmup, barbell warmup Strength - Front Squat - 45/5, 95/4, 135/3, 185/2, 205/2, 235/2x6 Conditioning - AMRAP 7 5 S2OH 135# 7 TTB 9 wall ball 25# -> 5 rounds + 12 reps 3 min rest AMRAP 5 3 S2OH 155# 5 TTB 7 wall ball 25# 5 rounds + 2 reps Probably will go to the gym Saturday (snatch day and partner workout!) then we are leaving for vacation in Colorado Sunday morning so I may hit a pool or a CF gym once or twice while there but altitude means it won't be too pretty. It will be good to have a break from work and routine life.
Thursday, 9/27/2018 CrossFit Workout Warmup - rowing, stretching, plyos Strength - A1) Pause bench press - 45/5, 135/5, 155/5, 175/5, 185/5 A2) Ring Rows - 4x12 Conditioning - 3 rounds 400m run 50 double unders 5 bar muscleups 9:50 Have a three-day team CF competition in Springfield MO this weekend. Excited, have wanted to do this particular competition for like 5 years now but things never worked out. After that, a week of normal, then a week of vacation, then I will have 3 weeks before Ozark SCM Champs. Not sure exactly what my lineup will be, I want to do relays but don't know if there will be good ones to set up. But, I think I will swim 3 weeks as much as possible - 2 good training weeks and then 1 week of taper.
Wednesday, 9/26/2018 Pool Workout 700 - 100 fr/100 1-arm 500 - 100 80% - 300 k/dr - 100 90% 300 - p br3/5/7 x 50 100 - FAST (54.0, not bad but not great) 6x50 dr/sw EZ 1:00 8x100 fr ~20s rest - threshold pace, take 15s HR, if >34 next 100 p br3, if <34 next 100 repeat threshold (Did f-f-p-f-p-f-p-f) 4x{50 p br4 :50 50 fr b :45 50 k fast 1:05 50 IMO fast :50 100 EZ 2:30} 100 warmdown 4000y Didn't feel quite as fast as Monday, but it was a good workout nonetheless.
Tuesday, 9/25/2018 CrossFit Workout Warmup - 1 min ea ski erg, row, assault bike, stretching, plyos, barbell warmup Strength - Deadlift 135/5, 225/5, 265/5, 315/5,5,5,5 dead stop Conditioning - 4 rounds 20 cal row 15 later over rower burpees 7:50
Friday, 9/21/2018 CrossFit Workout Warmup - PVC warmup, stretching Strength (deload week) - Deadlift - 135/5, 185/5, 205/5, 255/5, 185/8x3 Conditioning - 5 rounds 250m row 15 push press 95# 8:04 Took it out WAY too fast. Last round was tough. Saturday 9/22/2018 CrossFit Workout Warmup - med ball warmup, barbell warmup Strength - Hang squat clean - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 235/2 Conditioning - Teams of 2 60 DL 95# 100 wall ball 20# 60 hang power clean 95# 150 double unders 60 pushups 100 front rack lunges 95# 13:47 -3 mile hike with dogs Monday, 9/24/2018 Pool Workout 200 easy 3:20 4x25 k :35 5 UDK 200 moderate 3:10 4x25 k on side :35 5 UDK 200 build 80%-90% 3:00 4x25 k w/board :35 5 UDK 200 fast (2:04) 4x{3x50 drill 1:00, 2x50 k 1:10, 200 free descending pace by round} rd 1- 200 3:40 (2:06) rd 2- 2x100 1:50 (59s) rd 3- 4x50 :55 (28s) rd 4- 8x25 :30 (13/12s) 6x50 ch/fr ez 1:00 8x100 p 1:45 first pair, br3 count breaths and strokes - each one after try to drop 1 off total count. This got tougher than it looked by the end! Last one ended up 10 stokes/2 breaths per length for total count of 48. 4000 y
Thursday, 9/20/2018 Pool Workout Felt like absolute poop in the water today. Just wasn't holding any water with my pull. Kick was pretty good though. 200 ez/300 k/200 mod/300 p/200 hard 3x100 1:40 D1-3 to threshold 2x50 1:10 fly ez/fast 3x100 1:40 D1-3 "" 2x50 1:10 bk ez/fast 3x100 1:40 D1-3 "" 2x50 1:10 br ez/fast 100 ez 21x50 1:00 - 1 fast/1 ez/1 fast/2 ez/1 fast/3 ez/1 fast/4 ez/1 fast/5 ez/1 fast fast - fl/bk k, ez - bk/br k 6x50 :50 pull/reverse paddles fast 200 warmdown 4050y
Wednesday, 9/19/2018 CrossFit Workout Warmup - stretching, PVC warmup, shoulder warmup Skill - 4 rounds - slow concentric pullup, slow eccentric pullup, 20s flex bar hang, 5 ring rows Conditioning - Part 1 - 4 rounds 1:00 assault bike (49 cals total) :30 C2B pullups (10 ea round) :30 TTB (10 ea round) :30 rest Part 2 - "Annie" 50-40-30-20-10 Double Unders Situps 6:47 - I think that's a PR. Unbroken DUs, somehow. Abs going to be sore for swim tomorrow!
Tuesday, 9/18/2018 CrossFit Workout Warmup - 2x(200m run, 5 burpees, 10 hollow rock, 10 superman, 20 mountain climbers), stretching, PVC warmup Skill - A1) Power Jerk - 45/3, 135/2, 185/2, 205/2, 225/2,2,2,2 A2) Pistols - 4x10 ea leg Conditioning - 800m run 1-2-3-4-5-6-7-8-9-10 SDHP 95# Box jump 24" 800m run 12:23
Friday, 9/14/2018 CrossFit Workout Warmup - random movement stuff, barbell warmup Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/3, 365/3, 385/1, 405/1, 425/1, 450/f //Not quite feeling it on the max out today - left piriformis rather tight. Conditioning - Partner workout 3 rounds Alternating 1-arm KB farmers carry 70# 60m per arm 40 med ball situps 20# 30 toes to bar 13:23 Saturday 9/15/2018 CrossFit Workout Warmup - Stretching, PVC warmup Strength - Power Snatch TnG - 95/3, 115/3, 135/3, 155/3, 175/3, 185/3 Conditioning - 30 C2B pullups 800m run 15 power snatch 115# 800m run 15 power snatch 115# 800m run 30 C2B pullups 18:39 Then softball practice for an hour and a half. Monday 9/17/2018 Pool Workout 700 - 100 fr/100 k 500 - 100 fr D1-3/100 1-arm fr 300 - k/dr/sw B 100 - fast 4x50 :45 aerobic 50 fast 2:00 4x50 :50 "" 100 fast 2:40 4x50 :55 "" 150 fast 3:20 4x50 1:00 "" 200 fast 6x50 ch/sw 1:00 EZ 4x{1x50 p 1:00 4x25 :30 3/2/1/0 breaths} 200 EZ 4000y
Wednesday 9/12/2018, Garage Squats Barbell warmup Pause Back Squat - 45/5, 135/3, 185/3, 225/2, 255/1, 275/1, 285/1x7, 290/1x3, 225/10 no pause Thursday 9/13/2018, Pool Workout 200 ez/300 k/200 mod/300 IM k-dr-sw/200 build 4x{8x25 k :30 IMOx2 4x50 1:00 D1-4 (fr 24 mid/bk 27 high/br 32 low /fr 24 high) 2x100 1:40 1-ez, 2-fast (IM/IM/p/k fins)} 200 warmdown 3800y
Tuesday 9/11/2018 CrossFit Workout Woke up to our smaller dog having coughing fits at midnight. I don't know where she would have done it, but she may have caught some kind of kennel cough. Didn't sleep a ton after that because she kept having fits. Vet said best bet is to let her rest, not much we can do. Besides the coughing she seems to be OK. But... not much energy with not much sleep.Warmup - row/assault bike/ski erg, stretching, PVC warmup Strength - Press+PP+Jerk - 45/1+1+1, 95/1+1+1, 115/1+1+1, 125/1+1+1, 135/1+1+1; drop press - 155/1+1, 185/1+1 DB Bent over row - 60/12,12,12 ea arm Conditioning - 1000m row, 3x{21 DL 135#, 15 bar facing burpees, 9 DB S2O 50# ea hand} 13:47
Did an hour or so of yoga on Sunday. Good core work and stretching that I needed. Hammies pretty sore all weekend from big deadlift day Friday. Monday, 9/10/2018 Pool Workout For some reason my shoulders were pretty sore today. Ended up a solid practice though, lots of work done. 400 fr - 300 k/dr/sw x50 - 200 p br 4 - 100 build to 90% 3x50 k 1:10 2x75 p 1:10 br3/5/7 100 fr 2:10 90% 3x50 k 1:10 2x75 p 1:10 br 3/5/7 200 fr 3:10 @ 1st 100 pace 3x50 k 1:10 2x85 p 1:10 br3/5/7 300 fr @ 1st 100 pace //Pretty close to holding pace on the 200, really fell off on the 300 but still not a terrible effort. 6x50 ch/fr EZ 1:00 100 FAST (:53.3, happy with that from a push after main set!) 6x50 ch/fr EZ 1:00 4x(7x75 :30 - o-fr, e-IMO, :30 rest) o-fr FAST, e-IMO FAST 200 warmdown 4100y
Thursday, 9/6/2018 Pool Workout Sore from pressing and ring dips Tuesday, probably a little from LCM Monday. Took a bit to get into the swing of things. 300 fr/300 k/300 p/300 fr Dx100 3x{6x75 fr 1:20 br 3/5 x25 6x50 st/fr :55 6x25 D1-3 :30} 200 warmdown 4100
Updated September 6th, 2018 at 04:07 PM by JPEnge
Tuesday, 9/4/2018 CrossFit Workout Warmup - assault pike, ring rows, pushups, stretching, PVC warmup Strength - A) BTN Press - 45/5, 75/5, 95/5 B) BTN power jerk - 135/3, 165/3, 185/3 C) Split Jerk - 205/2, 225/2, 235/2, 245/2 Conditioning - 3 rounds 20 front rack lunges 75# 15 ring dips 5:05
Plenty of things going on end of this week/weekend. Did some fitness-type stuff I haven't done for awhile so I am pretty sore sitting here typing this Monday morning. Thursday, 8/30/2018 CrossFit Workout Shoulder warmup, rowing, stretching Strength - A) Bench Press 45/5, 135/5, 155/3, 175/3, 190/6, 155/10,10,10 B) DB Bent over row - 50/15, 15, 15 ea arm Conditioning - EMOM 16 1 - wall walk + 20 shoulder taps 2 - 12 cal assault bike 3 - 45 sec ring plank 4 - 15 KB swing 53# Friday, 8/31/2018 CrossFit Workout Warmup - PVC warmup, plyos, stretching, DL warmup Strength - A) Deadlift 135/5, 225/5, 290/3, 335/3, 375/7, 290/10,10,10 B) KB waiter's walk - 60m ea arm, 53# x 3 sets Conditioning - 1000m row - 3x{21 DL 135#, 15 bar facing burpees, 9 S2OH 135#} 14:12 D-E-D-dead after that one! Saturday, 9/1/2018 CrossFit Workout Warmup - 800m jog, TTB warmup, stretching Conditioning - teams of 2, AMRAP 20 60 TTB 50 box jump overs 24" 40 cal assault bike 30 DB S2OH 50# ea hand 500m row (each) 1 round + 925m row (I finished the row at like 20:10) Then - wife and I rented Lime Bikes and took a 9 mile bike around Forest Park. Took 1:15 because we are bad bikers and also the bikes were one speed. Sunday 9/2/2018 Stuff 45 min kayak on Creve Coeur Lake Dug up a bunch of honeysuckle stumps and roots Monday 9/3/2018 Pool Workout Garbage yardage with Rockwood Masters (LCM) Don't remember all the intervals, they weren't fast, I wasn't fast... everything was pretty sore today. But glad to get back in the pool after the week off. 200 fr/100 bk/200 k/200 p 400 fr 4x100 k/fins 300 25 bk/75 fr 3x100 IM 300 p/pads + snorkel 6x50 o-bk e-fr 200 bk/fr x50 6x50 k/fins 6x50 2 st 1 fr 8x25 IMO 100 warmdown 3800m
Tuesday, 8/28/2018 CrossFit Workout Warmup - Rowing, plyos, stretching Strength - A1) Push Press - 45/6, 135/6, 155/6, 175/6,6,6 A2) Ring Rows - 3x15 A3) DB walking lunge steps - 3x20x50#s Conditioning - 3 rounds 20 hang power clean 95# 20 front squat 95# 20 hand release pushups 8:27 Wednesday, 8/29/2018 CrossFit Workout Warmup - PVC warmup, pullups warmup Strength - Weighted Pullups, 70/3x4, 75/3x4 Conditioning - 2x15min AMRAP, 5min rest between 15 OHS 75# 100m farmers carry 70#s 200m run (add 200m ea round) 30 cal row (add 10 cal ea round) 3 rounds + 53 cal row Wife is out of town T-F this week so I take care of dogs in the morning... unfortunately that means I don't have time to fit in to swim mornings. So CF Thursday afternoon it is.
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