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
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
Updated October 10th, 2019 at 12:50 PM by JPEnge
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.
Updated September 26th, 2019 at 10:19 AM by JPEnge
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
Updated September 23rd, 2019 at 11:08 AM by JPEnge
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.
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Michael Sakara