View RSS Feed

Swimming Through Jello

  1. 8/14/18 Workout

    by , August 14th, 2018 at 08:04 AM (Swimming Through Jello)
    Tuesday 8/14/2018 CrossFit Workout

    Warmup - bike, run, row, plyo, stretching

    Strength - A) Supinated BB row - 135/8,8,8,8
    B) 1-arm farmers carry - 4x110#x60m ea arm

    Conditioning - 3 rounds for time
    500m row
    12 l-arm DB PP 50#
    12 r-arm DB PP 50#
    8:22
    Categories
    Uncategorized
  2. Weekend and Monday Workouts

    by , August 13th, 2018 at 11:00 AM (Swimming Through Jello)
    Missed logging a few workouts here, wasn't on the computer much this weekend.

    Friday, 8/10/2018 CrossFit Workout

    Warmup - ski erg, stretching and plyos, peg board practice

    Strength - Bench Press - 45/8, 135/8, 165/8,8,8,8

    Conditioning - 7 rounds
    1 rope climb
    5 front squat 135#
    9 bar over burpees
    9:15

    Saturday, 8/11/2018 CrossFit Workout

    Warmup - KB drills, movement prep for workout

    Strength - A) Suitcase deadlift - (weight + famers carry handles) - 140/8,8, 220/8,8
    B) Pushups - 45/10,10,10,10
    C) Prowler push - decent weight x 60m x 4 sets

    Conditioning - AMRAP 20
    100m run
    15 KB swing 53#
    15 lateral box overs
    8 TTB
    7 rounds + 2 box overs

    4 mile hike with dogs afterward

    Sunday, 8/12/2018

    Dug and pulled out a whole bunch of rocks and entrenched honeysuckle stumps and root structures.

    Monday, 8/13/2018 Pool Workout

    Had some new guys show up this morning... they were pretty out of shape I think.

    6x200 30 sec rest
    o - EZ sw, k, p
    e - D1-3 free

    2x{8x25 :45 (2 10 UWK/2 st F, 2 8/3, 2 6/4, 2 4/5
    300 p/pads & snorkel
    8x50 1:00 6 UWK
    100 90+%}

    3x{75 1:15
    50 :55
    25 :40}
    1-p/pads, 2-p/reverse pads, 3-sw/reverse pads

    200 warmdown

    3850y
    Categories
    Uncategorized
  3. 8/9/18 Workout

    by , August 9th, 2018 at 08:35 AM (Swimming Through Jello)
    Thursday, 8/9/2018 CrossFit Workout

    Warmup - 400m run, stretching, PVC warmup

    Strength - Power Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/1+squat, 2, 195/1+squat

    Conditioning - 3 rounds for time
    400m run
    30 situps
    20 wall balls 20#/10'
    10:56

    Core - 100 hollow rocks, :20 plank at breaks
    Categories
    Uncategorized
  4. 8/8/18 Workout

    by , August 8th, 2018 at 09:17 AM (Swimming Through Jello)
    Wednesday, 8/8/2018 Pool Workout

    Gym workout looked pretty boring so I decided to get my second swim in today. If I have time on the weekend I might get another in then, not sure.

    900 - o 100s-fr b by 100, e 100s-1-arm fr alternating by 25

    5x100 1:25 (pink HR - held 1:04)
    3x50 k 1:10/3x50 1-arm 1:00
    8x75 1:10 (faster than 100s pace - held :46)
    3x150 p br3/5/7x50 :60 rest
    8x50 k :50

    4x{100 smooth 1:40, 4x25 fast :25}

    200 warmdown

    4150y

    Was moving pretty efficiently today! Died a bit on the kick, definitely need to hit that more often. Triceps were feeling it in the 25s.
    Categories
    Uncategorized
  5. 8/7/18 Workout

    by , August 7th, 2018 at 08:47 AM (Swimming Through Jello)
    Tuesday, 8/7/2018 Pool Workout

    Sooooooore from squats and pistols. I suppose I will have to live with feeling weird in the water during this cycle of getting my strength back up. Don't need to peak at all until mini-taper in November for SCM champs anyway.

    3x250 30 sec rest - 1 sw, 2 75 fr/75 bk/50 fr/50 br, 3 p br3/4/5/3/7 x50

    2x{2x50 k 1:10
    3x50 dr 1:05
    1x50 b}
    1-br, 2-bk

    4x{125 IM rotate 50 st 2:00
    125 fr D1-4 2:00}

    6x50 ch/fr EZ 1:00

    4x{100 fr smooth 1:45
    75 IM DPS 1:30
    50 p br5 1:00
    25 sprint IMO :45}

    200 warmdown

    3850y if I added right.

    Updated August 7th, 2018 at 09:40 AM by JPEnge

    Categories
    Uncategorized
  6. A Couple Workouts

    by , August 6th, 2018 at 08:12 AM (Swimming Through Jello)
    Saturday, 8/4/2018 CrossFit Workout

    Warmup - jogging, stretching, plyos

    Conditioning - Partner workout, alternating rounds
    AMRAP 30
    100m run
    15 KB swings 53#
    10 burpee box jump overs 24"
    16 rounds + 9 KB swing

    Monday, 8/6/2018 CrossFit Workout

    Warmup - airbike, plyos, stretching

    Strength - Back Squat - 45/5, 135/5, 185/5, 205/12, 190/12, 175/25

    Conditioning - For time
    20 hang power clean 115#
    30 pistols (single leg squats)
    15 hang power clean 135#
    30 pistols
    10 hang power clean 155#
    30 pistols
    7:54

    New cycle at gym started, I wanted to get in on the squat days, so I will swim Tue/Thur I think and then maybe a weekend if I have time. Gonna be sore tomorrow.
    Categories
    Uncategorized
  7. 8/2/18 Workout

    by , August 2nd, 2018 at 08:27 AM (Swimming Through Jello)
    Thursday, 8/2/2018 CrossFit Workout

    Warmup - 30 cal assault bike, stretching, barbell warmup

    Strength - A) Back Squat - 45/5, 135/5, 175/10,10,10,10,10
    B1) Walking lunge steps - 3x20x50# ea arm
    B2) DB squat C&J - 3x3x50#

    Conditioning - 6x{15 wall ball 20#, max 1-arm DB CJ 50# @ 1:00, 1:00 rest}
    8,9,9,9,9,11 C&Js

    Went a little too heavy on the lunges, going to be sore tomorrow. Maybe rest day.
    Categories
    Uncategorized
  8. 8/1/18 Workout

    by , August 1st, 2018 at 08:31 AM (Swimming Through Jello)
    Contemplated going back to bed when the alarm went off. Glad I decided not to, starting to feel like myself in the water again!

    Wednesday, 8/1/2018 Pool Workout

    300 smooth br3/5 x50 30 sec rest
    3x50 k 1:10
    200 moderate br3/5 x50 30 sec rest
    3x50 k/sw no free 1:10
    100 80% br3/5 x50 30 sec rest
    3x50 IMO 1:10

    2x{8x75 1:20 2-sw, 2-last 25 k, 2-last 50 k, 2-sw
    200 p br5/7 x50 3:30
    8x50 1:00 2-6 dolphin kicks, 2 strokes no breath each wall, 2-5/3, 2-4/4, 2-3/5}

    200 warmdown

    3650y

    Held :47/:46 on the 75s all swim, turns and breakouts starting to feel better after I let them get a little lazy swimming LCM. Lots of breath control and I am terrible at breath control but that just means I need to do it more.

    Updated August 1st, 2018 at 08:57 AM by JPEnge

    Categories
    Uncategorized
  9. 7/31/18 Workout

    by , July 31st, 2018 at 08:09 AM (Swimming Through Jello)
    And my constant battle with sleep continues... keep waking up at like 3 and not being able to fall back asleep. No idea why, no idea how to fix it.

    Tuesday, 7/31/2018 CrossFit Workout

    Warmup - 400m run, stretching, PVC warmup, clean technique

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3
    //A little squatty on the last rep of 235.

    Conditioning - A) 4x500m row, 2 min rest - 1:38.9, 1:40.4, 1:39.6, 1:38.7
    B) AMRAP 7min
    2 burpees
    2 toes to bar
    add 2 reps each exercise each round

    Made it through 14 burpees, 1 TTB

    Last Ultimate Frisbee league game tonight.
    Categories
    Uncategorized
  10. 7/30/18 Workout

    by , July 30th, 2018 at 08:47 AM (Swimming Through Jello)
    Monday, 7/30/2018 Pool Workout

    Felt pretty sloppy today, deadlifts and push press wore my arms out a bit.

    900 sw - o 100s - free build to 80%, e 100s - SKiPS stroke

    200 p br3 3:10
    4x25 1-arm fr :30
    150 p br4 2:20
    4x50 1-arm fr :55
    100 p br5 1:40
    4x100 D1-4 1:30
    50 p fast, limit breathing

    6x50 ch/fr EZ 1:00

    4x300 1 min rest
    1 - fr 50 smooth/25 fast
    2 - k/fins 25 sm/25 fast, 50 sm/50 fast, 75 sm/75 fast
    3 - fr 1-arm
    4 - p/pads & snorkel fast

    4x{25 u/w :20
    25 fast :30
    50 easy 1:10}, IMO


    150 warmdown

    4150y - That's actually a new yardage record for my Masters career :P
    (EDIT: Actually, the 3800m long course practices convert to around 4150y, but they were boring!)

    Updated July 30th, 2018 at 10:46 AM by JPEnge

    Categories
    Uncategorized
  11. Weekend Workouts

    by , July 29th, 2018 at 08:19 PM (Swimming Through Jello)
    Friday 7/27/2018 CrossFit Workout

    Warmup - yoga flow, stretching, DB shoulder warmup

    Strength - A) Shoulder Press - 45/8, 75/5, 95/4, 105/3, 115/2, 125/1, 130/1, 135/1, 140/f
    B) Pullups - 15, 13, 11

    Conditioning -
    20 shoulder to overhead 95#
    30 wall ball 20#
    40 toes to bar
    30 wall ball
    20 shoulder to overhead
    5:32

    Sunday, 7/29/2018 Garage Lifting

    Warmup - general warmup, barbell warmup

    A) Deadlift (dead stop) - 135/5, 225/3, 275/3, 325/3, 355/3,3,3,3,3
    B) Tempo Back Squat (5 down, 3 bottom, fast up) - 135/3, 185/2, 225/2,2,2,2,2
    C) PSn+SnPP - 135/1+5, 155/1+5, 165/1+5x5
    Categories
    Uncategorized
  12. 7/26/18 Workout

    by , July 26th, 2018 at 08:59 AM (Swimming Through Jello)
    7/26/2018 Pool Workout
    LHS, SCY

    Still super sore from the power cleans/burpees combo Tuesday. Especially traps, but everything is a little fuzzy. Also walked into the pool and the burglar alarm was blaring - did some searching and apparently the pool painting crew had taped the outside door contacts together instead of impairing the alarm so they could prop the door open and one of the contact pairs has come untaped. Took a bit to find it, so just a little delayed.

    4x{200 fr 3:00 br 3-4-5-3 x50
    100 k/dr 2:00}

    6x{3x50 1:00 D1-3 (o-fr, e-IMO)
    2x100 D #2 by round (o-IM 1:40, e-k 1:50)}

    2x{100 fr overkick 1:30, 100 ez 2:00}

    100 warmdown

    3800y
    Categories
    Uncategorized
  13. 7/23-24/18 Workout

    by , July 24th, 2018 at 08:11 AM (Swimming Through Jello)
    Monday, 7/23/2018 Part Two - Garage Squats

    Back Squat - 45/5, 135/3, 185/2, 225/2, 260/2,2,2,2,3,3

    Tuesday, 7/24/2018 CrossFit Workout

    Warmup - 400m yog, med ball circuit, stretching

    Clean & Jerk - 135/2, 165/1, 185/1, 205/1, 225/1, 245/1

    Conditioning - 10 rounds
    1:00 - 10 lateral bar over burpees, max power cleans 135#
    2:00 rest

    138 total reps

    Ultimate Frisbee league game tonight.
    Categories
    Uncategorized
  14. 7/23/18 Workout

    by , July 23rd, 2018 at 08:59 AM (Swimming Through Jello)
    Took the weekend off workouts - did lots of fun stuff instead since the wife didn't have to work any camps this weekend for the first time since May. Went to a farmer's market, the zoo, water park, took the dogs to the dog park and a local sculpture park, did yard work. Good weekend. Back in the water Monday at the normal pool finally!

    Monday, 7/23/2018 Pool Workout
    Lindbergh HS, SCY

    400 fr :45 rest
    300 50 1-arm dr, 25 sw fr/bk/fr/fl :30 rest
    200 neg split :15 rest
    100 build to 90%

    3x50 k 1:10
    100 fr 1:30
    3x50 dr 1:00
    200 fr/bk x25s 3:30
    3x50 k 1:10
    300 p/pads & snorkel 4:30
    3x50 dr 1:00
    400 k/fins fast

    6x50 ch/fr easy 1:00

    4x{100 neg split 1:30
    75 1:10 last 25 fast
    50 EZ :50
    25 FAST :30
    :30 rest}
    25s fl/bk/br/br

    200 warmdown

    4100y
    Categories
    Uncategorized
  15. 7/19 part 2, 7/20/18 Workout

    by , July 20th, 2018 at 08:14 AM (Swimming Through Jello)
    Thursday, 7/19/2018 Garage Lifting (PM Workout)

    Warmup - playing with dogs at the dog park

    Tempo Back Squat (5 count down, 3 count pause, fast up) - 45/3, 135/3, 185/2, 225/2x6

    Friday, 7/20/2018 CrossFit Workout

    Warmup - plyos, shoulder light DB warmup

    Strength - Shoulder Press - 45/5, 75/5, 85/3, 95/3, 105/3, 115/3, 125/3, 125/1,1, 115/5,5,5
    Pullups - 6x3x62#

    Conditioning -
    2 rounds
    100 double unders
    500m row
    50 wall balls 20#
    400m run
    18:59

    Some drama over the continuation of the Masters team I swam with in the winter/spring until they closed the pool for cleaning over the summer. Admins weren't very good at keeping organization so it seems like they were going to quietly cancel the group until we all spoke up. They decided they wouldn't cancel but they were going to do better billing (fine) and want everybody to be one unified group, i.e. all do one training program or close to it (not as fine). A few of us compete (and those of us that do all have different specialties) but most are fitness. So the ones of us that compete are going to give it a chance, try to push for some speed/sprint work in the program and see how it goes. That pool opens back up next week.
    Categories
    Uncategorized
  16. 7/19/18 Workout

    by , July 19th, 2018 at 08:43 AM (Swimming Through Jello)
    Thursday, 7/19/2018 Pool Workout
    With CrossFit people, SCY

    100 fr/100 IM/100 k

    2x200 fr
    4x100 k
    8x50 dr/sw k/dr IMO

    8x25 IMO fast

    200 warmdown

    1900

    Will do some tempo squats in the garage tonight.
    Categories
    Uncategorized
  17. 7/17/18 Workout

    by , July 17th, 2018 at 08:31 AM (Swimming Through Jello)
    Tuesday, 7/17/2018 Pool Workout
    CMS, LCM

    Was drinking fluids like crazy yesterday. Felt a little more like myself today. Also the water wasn't quite as hot as it has been.

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

    3x{3x100 fr 1:35/IM 1:45/fr 1:35
    6x50 k
    4x50 reverse paddles pull 1:00}

    K Rd 1&3 - fl/bk/br 1:10
    K Rd 2 - fins fl/bk 1:00

    200 warmdown

    3400m
    Categories
    Uncategorized
  18. 7/16/18 Workout

    by , July 16th, 2018 at 07:50 PM (Swimming Through Jello)
    Monday, 7/16/2018 Garage Weightlifting

    Mile dog walk, general warmup, barbell warmup

    Deadlift (dead stop) - 135/5, 225/3, 275/2, 325/2, 355/2x5

    Shoulder press - 45/5, 75/5, 95/5, 107/5x5

    KB bent over row - 53/15x3 ea arm
    Categories
    Uncategorized
  19. 7/15/18 Workout

    by , July 16th, 2018 at 09:01 AM (Swimming Through Jello)
    Sunday, 7/15/2018 Garage Squats

    General warmup, barbell warmup

    Back Squat - 45/5, 135/3, 185/2, 225/2, 255/2x6

    Going to simplify workouts a bit for the next few weeks, toiling in the heat in the LC pool doesn't seem to have had much benefit for me this summer so I'm going to focus a little on getting some of my strength back. Probably will try to swim once during the week and once during the weekend until September and do a bit more of these garage barbell sessions.
    Categories
    Uncategorized
  20. 7/13-7/14 Workout and Meet

    by , July 14th, 2018 at 07:05 PM (Swimming Through Jello)
    Friday, 7/14/2018 Pool Workout
    Whitecliff Park, SCY

    Decided to sleep in a little and went to the city pool in the afternoon. Bad idea, it was hot and the sun was hot. I think I heat exhausted myself.

    200 fr/100 bk/200 k/200 p
    8x50 k/dr dr/b IMO 10 sec rest
    2x100 free aerobic 20 sec rest

    4x50 pull reverse paddles 15 sec rest
    4x50 pull paddles 15 sec rest

    8x25 o-fins UDK, e-EZ 20 sec rest per pair
    8x25 o-fast stroke e-EZ 20 sec rest per pair

    200 warmdown

    2300

    Saturday, 7/14/2018 Ed & Ruth Shea Invite
    SIU-C Pool, LCM

    Still feeling the heat exhaustion a little... not much oomph in my warmup or races. This might be the start and end of my Master's long course racing experience, I like the turns :P

    200 fr/100 bk/200 k
    8x50 k/dr dr/b IMO 1:05
    2x100 aerobic 1:30
    200 EZ
    3x75 dive fast 25, ez 50

    About 300 warmup and warmdown between races

    100 Free - 59.09 - Just felt sloppy the whole time. Not pulling much water.
    100 Breast - 1:15.43 - Slightly better. Was snappy on my pullouts and the first 50 felt good. Lost a lot of stroke rate going through the back half.
    100 Fly - 1:03.87 - Was kind of dreading this race the whole day. Took it out smooth, was behind by a head at the turn and picked up the pace a bit without dying completely at the end.
    50 Free - 26.19 - OK all things considered.
    Categories
    Uncategorized
Page 1 of 11 12345 ... LastLast