Swimming Through Jello

Wednesday, 8/21/2019 CrossFit Workout

Warmup - airbike, plyos, ring warmup, barbell warmup, stretching

Conditioning -
Ringer 1
on 9:00
30-20-10
Assault Bike calories
Toes to Rings
(6:08)

1 min rest

Ringer 2
15-10-5
Burpees to rings
OHS 95#
(3:59)

Saturday, 8/17/2019 Pool Workout

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

1x200 3:00 b x50
2x175 2:30 w/fins 100k/75sw
3x150 2:15 p br3/5/7 x50
4x125 2:05 75dr/50sw IMO
5x100 o-fr 1:20, e-bk 1:30
6x75 1:20 k/d/s
7x50 1:00 D1-3,4-6, 7 ez
8x25 :35 FAST o-k IMO, e-sw IMO

200 warmdown

4200y

Sunday, 8/18/2019 Triathlon Training

16 mi bike ~58 minutes


Monday, 8/19/2019 Pool Workout

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

3x{100 dr 1:40 (6-1-6, fist, catchup)
100 1:30
200 b 3:10
100 fast 2:00}
rd1-fr, rd2-p, rd3-k/fins

6x50 fr/ch ez 1:00

12x50 k w/board 1:15 - 25 UW/25 V.S.

100 ez

6x50 pull reverse paddles fast :50

200 warmdown

4000y

Thursday, 8/15/2019 Pool Workout

2x(100 fr/100 IM dr/100 bk/100 k)

3x{2x100 bk 1:40 1-dr, 2-sw
200 IM k 3:20
200 IM 3:00}

5x{75 free o-ez/fast/ez, e-fast/ez/fast 1:20
50 DPS 1:00}

5x100 k/fins 1:30 d2-5

100 ez
2x25 start+ 25 ez
100 warmdown

4050y

Tuesday, 8/14/2019 Garage Lifting

Warmup - plyos, stretching

Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x5, 207.5/1+1, 210/1+1, 212.5/1+1, 215/1+1, 220/1+1, then 220/1+1x2 no clock

SnDL (3 sec pause knee) + SnRDL - 205/1+5x4

50 pushups
50 situps


Wednesday, 8/14/2019 CrossFit Workout

Warmup - rowing drills, PVC warmup, core warmup

Strength - Suitcase DL - 110/12x2, 120/12, 130/12 ea side

Conditioning
AMRAP 4
15 cal row/15 burpees/15 C2B pullups
rest 4
AMRAP 4
12 cal row/12 burpees/12 T2B
rest 4
AMRAP 4
9 cal row/9 burpees/9 pullups

1 round + 21 reps; 2 rounds; 2 rounds + 15 reps

Monday, 8/12/2019 Pool Workout

200 fr/100 k/200 IM dr/100 k/200 st

2x{200 p 2:40
3x150 dr/b/fast 2:15
100 free fast}
rd1 - 150s IMO, rd2 - 150s fr

6x50 ch/sw ez 1:00

8x50 fr 1:00 o-12.5 DPS/37.5 hard, e-reverse

5x100 k/fins 1:30 light descend

200 warmdown

2x25 start + 25 ez

3800y

Felt really horrible in the water most of the morning, got a bit more going near the end. I'd say a lost practice, but really not because any training day is something better than nothing.

Saturday, 8/10/2019 Pool Workout

3x100 fr 1:45
4x50 k IMO 1:10
3x100 bk 1:40
4x50 dr IMO 1:00
3x100 fr 1:35

3x{300 aerobic 4:30
6x25 D by pairs :30
2x50 1-ez, 2-fast 1:00}
300s - rd1/3-p/pads & snorkel, rd2-k/fins
25s/50s IMO

150 ez

3x{4x25 :30 w/fins (1/3 UW, 1/3 ez, 1/3 UW fast)
50 ez}

150 warmdown

3700y

Didn't get to swim Thursday, found out Wednesday afternoon I was coaching.

Friday, 8/9/2019 Triathlon Training

9 mi bike, 1-1/14 mi run

First half of bike was a little slower because I was staying with my wife. Went faster on the way back.

Tuesday, 8/6/2019 Garage Lifting

Warmup - stretching, plyos

Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM 185/1,1,1,1,1, 190/1, 192.5/1, 195/1, 197.5/1, 200/1

Deadlift - 200/2, 245/2, EMOM 285/2, 290/2, 295/2, 300/2, 305/2, 310/2, 315/2, 320/3, 325/2, 330/3

//Definitely my hamstring strength hasn't really started to come back since I was sick in April, probably why my kicking/underwaters haven't been up to par since then.


Wednesday, 8/7/2019 CrossFit Workout

Warmup - airbike, stretching, plyos

Strength - A) Bench Press - 45/5, 95/5, 135/5, 155/5, 175/5
B) DB bent row - 50/8, 55/8, 60/8, 65/8

Conditioning - 10->1
Russian KB swings 70#
KB SDHP 70#
Toes to bar
6:38

Sunday 8/4/2019 Garage Lifting

Warmup - plyos, stretching

Hang Power Clean - 95/2, 135/2, 165/2, 185/2, EMOM 195/2x10

SnPP + OHS - 135/3+3, 165/3+3x5

Pause Back Squat - 165/1, 205/1, 235/1, 255/1, 265/1

Monday, 8/5/2019 Pool Workout

200 fr/2x100 k/200 st/2x100 p/200 fr

5x100 VSx25 - o-sw 1:30, e-k 2:00

2x{4x75 6-1-6/sw/dr 1:10
3x100 DPS 1:40
300 next top (rd1-pull, rd2-k/fins)}

4x{75 sw/k/sw 1:15
50 active recovery :50}
o-fast k, e-fast sw
1,2-fr, 3,4-fl

200 warmdown

4000y

Saturday, 8/3/2019 Pool Workout
Lindbergh HS (yards)

Back to the pool again! Going to take a lil' to get back in the swing of things.

300 fr
200 sc/p x25
300 IM k/d/s
200 p br3/5/7/3

2x200 3:00
2x100 1:30
2x50 :45

4x{4x25 :30 D1-4
100 race 2:00
4x50 :55 active recovery}

3x{2x25 kick FAST w/board :30
1x50 EZ 1:00}

100 warmdown

3700y

Thursday, 8/1/2019 Garage Lifting

Warmup - plyos, stretching

Hang Snatch - 95/2, 115/2, 135/2, EMOM 165/2x10

Back Squat - 165/2, 225/2, 245/2x7

Antibiotics seem to be working. Might be good to get back to the pool and gym come next week.

Tuesday, 7/30/2019 Garage Lifting

Warmup - plyos, stretching

Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x10

DL 3 sec pause at knee - 205/3, 245/2, EMOM 285/1, 290/1, 295/1, 300/1, 305/1, 310/1, 315/1, 320/1, 325/1, 330/1


Wednesday, 7/31/2019 Triathlon Training

Drove my dad to the airport for a 5am flight, so had lots of time afterward to work out.

9.6 mi bike - 39:58 (WAY hillier than on Grant's Trail, but I think that's more like the triathlon course will be...)
1.24 mi run - 8:40 (6:58 pace, I'll take that!)

So, was having some issues I thought with my UC that kept me from doing much in the way of workouts late last week. Went to doc and got tests done, turns out (TBD alert!) I have a c diff infection. Now I'm all antibiotic'd up and starting to feel better (End TBD alert). Should probably away from the pool and gym until everything clears up, so garage workouts and triathlon training it is.

Sunday, 7/28/2019 Garage Lifting
Was in a good friend's wedding in the Quad Cities this weekend so got home Sunday afternoon and still had to prep for the week. Just did some snatches in the garage while dinner was cooking so I could get moving again a bit.

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

Monday, 7/29/2019 Triathlon Training

8 mi bike - 32:57
straight into 1.23 mi run - 8:40

That transition was better than I expected - avoided faceplanting off of the bike :P

Got a deluge Monday morning so didn't go to the pool - apparently that was a good idea because the whole thing flooded.

Monday, 7/22/2019 Garage Weights

Warmup - plyos, stretching

Snatch + Hang Snatch + Overhead Squat - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1x3

Pause Front Squat - 135/2, 185/2, 205/2x5


Tuesday, 7/23/2019 Pool Workout

400 50fr/50bk
300 50 bk/50 br
200 50 br/50 fr
100 fly

4x{200 :10 rest
2x100 k :10 rest}
200 o-fr, e-pull
100s IMO

12x50 1:00 k/dr/sw IMO (all but br w/fins)

200 warmdown

3400m

Sunday, 7/21/19 Bike Ride

12.1 mi bike ride, 48 minutes.

Prepping for mini-triathlon (300 y sw/11.8 mi bike/3 mi run) at the end of August.

Saturday, 7/20/2019 Pool Workout
Lindbergh HS (SCY)Swam with the club team in the morning to beat the heat. Good one today!

300 50 sw/25 k
2x200 1-sc/p x25, 2-k/dr IM
3x100 IM 1:30 d1-3

3x{75 k 1:30 rotate 25 UDK/50 build
50 k 1:00 b/fast
100 ez 2:00}
25 UDK from blocks fast (11.2, meh)

4x100 1:30 fins/pads cruise
4x100 1:20
4x100 2:00 race
3x100 1:30 fins/pads cruise
3x100 1:15
3x100 2:00 race
2x100 1:30 fins/pads cruise
2x100 1:10
2x100 2:00 race

50 ez
50 fast from push (24.8 - not bad at end of workout and not sprinting much this summer!)

200 warmdown

4800y

Tweaked a hamstring playing softball yesterday and left shoulder has been a little bum, so went a bit lighter today.

Friday, 7/19/2019 CrossFit Workout

Warmup - gymnastic warmup, cardio stuff

Strength - A1) Suitcase Deadlift - 110/12x3 ea side
A2) Parallette tuck hold - 30s x 3

Conditioning - 10 rounds
5 DB PP 40# ea hand
10 ring rows
20 double unders
14:04

Afternoons are getting pretty oppressively hot/humid the rest of the week, so did some yoga in the basement on Wednesday. Then storm rolled in so it actually got the pool to a decent temperature for this morning.

Thursday, 7/18/2019 Pool Workout
Kennedy Rec Center (LCM)

6x200 :15 rest 1-5 add-on backstroke, 6 IM

3x8x50 IMO
1st set - k 1:00
2nd set - drill 1:10
3rd set - sw 1:10 push short-axis strokes

4x4x50 1:00 V.S.
1st set - fly
2nd set - fly k/fins
3rd set - free
4th set - free k/fins

200 warmdown

3400m

1 more week outside/long course, apparently. Probably good since the real summer heat is starting to show up. Have a softball game tonight if we get enough people to field a full team.

Tuesday, 7/16/2019 CrossFit Workout

Warmup - rowing, med ball warmup, barbell warmup

Strength - Hang Clean + Power Jerk - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1

Conditioning - EMOM 16
1 - 10 power jerk 120#
2 - 12 cal assault bike
3 - wall walk + 12 shoulder taps
4 - 15 med ball cleans 20#

Worked up a heck of a sweat on that one!

Saturday did a 12-mile bike with my wife. Didn't go real fast but man, my butt hurt from the seat afterward! Then drove up to Quad Cities for a bachelor party for a buddy. Even though I really didn't do anything active Sunday, for some reason my tris/lats were really sore in the water this morning.

Monday, 7/15/2019 Pool Workout
Kennedy Rec Center (LCM)

400 sw
4x100 k 2:15 d1-4
3x200 pull 3:30 150 fr/50 IMO

4x{4x50 fast"ish" 1:00
100 ez 2:30}
Rd1-fr, Rd2-bk, Rd3-fr, Rd4-IMO

300 cruise
300 fr 50 r-arm/50 l-arm/50 sw
200 p negative split
100 fr FAST

200 warmdown

3800m