Swimming Through Jello

Tuesday, 6/18/2019 CrossFit Workout

First really uncomfortably humid morning of the spring/summer. Felt like working out in soup!

Warmup - bike, row, stretching

Strength - A1) Bench Press - 45/10, 95/10, 135/10, 145/10, 155/10
A2) DB bent row - 50/15x3 ea arm

Conditioning - AMRAP 15
500m row
30 wall ball
15 power clean 135#
2 rounds + row + 6 wall ball

Monday, 6/17/2019 Pool Workout

600 100 fr/50 bk
400 50 fr/50 br
200 50 fl/50 fr (1st fl dr)

8x100 1:40 fr 2 mod/1 b
4x50 dr/sw ez 1:10
8x100 1:50 2 fr mod/1 IM
6x50 dr/sw ez 1:00
300 fl/fr/bk/fr/br/fr build fr

100 warmdown

3700m

Weekend basement work much have taken more out of me than I thought, I was pretty slow today! But good way to start the week getting some good work done - 3700 in an hour and a quarter is pretty good.

Spent most of the weekend with my dad rectifying some water damage in my basement and replacing the old carpets with vinyl plank. Got some walls replaced and a very good start on the floors, but man, that's tiring! Went to the garage for a workout after dad left today.

Sunday, 6/16/2019 Garage CF Workout

2 rounds, moving continuously:
10 power snatch 135#
1 backyard walk 1-arm 53# KB overhead carry (switch arms halfway)
10 power clean 135#
1 backyard walk
10 power jerk 135#
1 backyard walk

Friday, 6/14/2019 CrossFit Workout

Warmup - rowing, plyos, stretching, jump rope

Strength - Bench Press - 45/10, 95/10, 135/10x5
//Upper body strength is not so great still. Need to focus on that a bit more.

Conditioning - "Annie"
50-40-30-20-10
Double Unders
Situps
6:42
//PR on that by 5 seconds, I'll take it.

Working out might be a bit spotty this weekend. Going to be redoing my basement floors (and fixing some spots in the drywall that have gotten wet with the ridiculous amount of rain this spring. Will try to get something quick in the garage Saturday and/or Sunday.

College group coach and I had to put all the lane ropes in ourselves, so only got about 45 minutes in the (really cold!) water today. Some good work though despite that.

Thursday, 6/13/2019 Pool Workout

100 fr 1:40
2x50 fr dr/sw 1:00
100 fr 1:40
4x50 bk/fr dr/sw 1:00
100 fr 1:40
6x50 bk/br/fr dr/sw 1:00
100 fr 1:40
8x50 IMO dr/sw 1:00

1x100 k fast 2:15
1 "lung buster" :45
2x100 k D1-2 2:15
2 "lung busters" :45
3x100 k D1-3 2:15
3 "lung busters" :45

6x50 dr/sw ez 1:00

2450m

Wednesday 6/12/2019 Garage Lifting

Hang Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/f,f,1+1

Getting better slowly! This was a good make.

https://www.instagram.com/p/ByoJh0Pg...=196gisdnngejw

Deadlift - 135/5, 225/5, 275/5, 295/5, 315/5

Not bad considering three weeks ago I could barely pick up 315/2.

Tomorrow is touch and go - if morning practice gets cancelled for storms, I'll try to swim with the college group at night. If morning practice is on and it's dry enough, I'll have an hour morning swim and a softball game at night.

Monday, 6/10/2019 Daily Double - Garage Gym

Felt like doing some lifting after work for a double today.

Power Clean + Hang Squat Clean + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1

Snatch Balance - 95/2, 135/2, 165/2, 185/2, 195/2, 205/2

Shoulder Press - 75/5, 100/5,5,5


Tuesday, 6/11/2019 CrossFit Workout

Warmup - assault bike, plyos, stretching, KB warmup, barbell warmup

Strength - EMOM 10
odd - 100m run fast
even - Front Squat (from floor) - 95/5, 135/5, 155/5, 175/5, 185/5

Conditioning - For time
200m farmer's carry 53# per hand
30 KB PP 44# per hand
200m FC
20 KB PP
200m FC
10 KB PP
10:33

Monday, 6/10/2019 Pool Workout

6x150 :20 rest (o-fr, e-50 fr/50 IMO/50 fr)

12x50 k
4 - fr w/board 1:10
4 - fl/br SLOB 1:15
4 - fl/br w/board 1:20

9x150 2:45 d1-3
1 - fr
2 - fr/bk/fr
3 - bk/fr/bk

5x50 ez 1:00

3x3x50 1:00 fast by thirds (fr/fl/fr by set)

150 ez

3700m

Saturday, 6/8/2019 Pool Workout

Saturdays are indoors/yards. I guess the school has a set back on their HVAC for the summer and the exhaust in the pool is not good... whether that or just still being fairly weak, I just didn't have a second gear today. Got the work done though!

600 done 2x(100 fr/50 br/50 fr/100 bk)

2x4x250 :60 RI
1- 200 fr/50 fl
2- 150 fr/100 br
3- 100 fr/150 bk
4- fr
Rd 1 - fr p/st dr; Rd 2 - fr desc/st fast(ish)

6x50 dr/sw ez 1:00

4x{25 fl b :30
50 bk/br work turn :55
75 fr b 1:15
100 IM k fast 1:50}

200 warmdown

4100y

Friday 6/7/2019 CrossFit Workout

Warmup - rowing, ring rows, squat jumps, barbell warmup

Strength - Split Jerk - 95/3, 135/3, 165/2, 185/1, 205/1, 225/1, 235/1, 245/1
//Movement is definitely coming back, strength still behind but getting better.

Conditioning - AMRAP 8
12 alternating DB snatch 50#
8 lateral over DB burpee
4 muscleup
3 rounds + 21 reps

Wednesday, 6/5/2019 Garage Lifting

Hang Snatch + Overhead Squat - 95/1+1x2, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 175/1+1, 185/1+1

//Over bodyweight snatch again! Little slow but that's good progress for now.

Pause Back Squat - 135/2, 185/2, 225/2x5


Thursday, 6/6/2019 Pool Workout

200 fr/200 IM dr/sw/ 200 k

10x50 kSLOB/sw x25 o-fr, e-IMO 1:00

3x100 fr 1:45
4x75 bk 1:15
4x50 br 1:00
4x50 fl/fr :50

2x100 k V.S.x25 2:30

100 warmdown

2400m

Took too long to get in the pool first thing, and only have a hour on Thursdays. Gotta get in faster. Felt like poop still anyway... better than Monday though I guess.

Tuesday, 6/4/2019 CrossFit Workout

Warmup - assault bike, plyos, barbell warmup

Strength - A) Clean + Front Squat - 95/1+1, 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+f, 215/1+1

//225 clean was a pleasant surprise. Maybe my strength is coming back a little faster than I thought?

B) DB Bent Row - 50/12,12,12 ea arm

Conditioning - 3 rounds
20 cal row
25 wall ball 20#
10 DB PP ea arm 50#
11:24

Monday, 6/3/2019 Pool Workout (Kennedy outdoor LCM)

on :15 rest:300 fr
4x50 k IMO
200 fr
3x50 dr IMO
100 fr
2x50 stroke
50 ez

3x{3x100 fr 1:45
1x100 k/fins 1:45}

6x50 dr/sw ez 1:10

2x{150 fr :10 rest
50 fast (br, fl) :30 rest}

100 warmdown

3100m

Triceps/pecs were not happy with me today. Partly lifting two days in a row, partly just not being good at swimming right now and really not good at LC.

6/2/2019 Garage Workout

Power clean + hang squat clean - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/1+1

Snatch balance - 95/2, 115/2, 135/2, 155/2, 175/2,2,2

Shoulder press - 75/5, 95/5,5,5

Friday 6/1/2019 Garage Workout

Had to coach Masters and supervise some of the National group kids today because everybody else was off at meets in various places, so I didn't get in a second swim this week like I wanted to. Hope to do Mon/Thu/Sat next week. Lifted in the garage instead. It's coming back, very very slowly.

Snatch first pull + Snatch - 95/2+1, 115/2+1, 125/2+1, 135/2+1, 145/2+1, 155/2+1, 165/2+1

Power Jerk - 95/3, 115/3, 135/3, 155/3, 175/3

Pause Front Squat - 135/3, 165/3x5

Then 23 minute leisurely bike ride with the wife.

Friday, 5/31/2019 CrossFit Workout

Warmup - cardio, plyos, stretching, barbell warmup

Strength - Back Squat - 135/3, 165/3, 185/3, 205/2, 225/2, 245/2
//Had a little more in the tank, but trying to progress one step at a time.

Conditioning - Partner "triathlon"
2000m row (500m x2 each)
90 cal bike (12-13 cal x4 for me)
1600m run (200m x4 each)

These past couple days workouts were pretty disappointing and made me feel like I'm all the way back at square one again. I'm pretty sure most of it is still being sore from Murph Monday, but it still was not fun to be as slow as I have been.

Wednesday, 5/29/2019 CrossFit Workout PM

Warmup - 200m run, tabata jump rope and DB warmup

Strength - A1) DB Bench Press - 50/10, 60/10,10,10
A2) Split Squat - 4x12 per leg
A3) Pendlay row - 95/8, 115/8,8,8

Conditioning - AMRAP 15
200m run
10 push press 95#
40 double unders
5 rounds

Thursday, 5/30/2019 Pool Workout

First long course day of the year, also we only get an hour on Thursdays.

5x200 backstroke addon

8x75 1:30 w/fins 50 flutter kick/25 IMO

4x125 2:20 double up IM dr

6x100 2:00 IM fast/fr p ez

100 warmdown

2800m

Saturday, 5/25/2019

Cleaned out my gutters in the morning... really need to be done!

Pool Workout

2x{200 fr/200 dr/sw/200 no free/2x100 k}

4x{125 25 ea fl/bk/fr r-arm, 50 2k/1p br :30 rest
125 25 ea fl/bk/fr l-arm, 50 br :30 rest}

125 p 1:40
1x100 k 1:40
175 p 2:10
2x100 k 1:45 (faster than first)
225 p 3:00
3x100 k 1:50 (d1-3 from faster than 2nd set)

25 ez + 6x50 dr/sw 1:00 warmdown

4050y

Sunday did mowing and yard cleaning, also weeding, and picking up and spreading 20 bags of mulch.

Monday 5/27/2019

CrossFit Workout

Warmup - plyos

Conditioning - "Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
(did middle as 20 rounds 5 pullups - 5 pushups- 15 squats - 5 pushups)
43:13

Then 10 more bags of mulch, and ripped out and cut up soggy carpet in basement bedroom because apparently the water table got super high and we didn't notice until Sunday that water had seeped in one side of the basement...

Thursday, 5/23/2019 Pool Workout

First day back in the water after a week off and also sore from the gym... lots of kinks to work out! Still not feeling like myself yet.

3x{100 fr 1:25/100 IM 1:35/100 bk dr 1:45/100 k 1:55}

7x75 IM switch 50 dr/25 DPS 1:30
7x75 IM switch 50 b/25 fast k 1:30
7x75 IM switch 25 b/50 fast s 1:30

5x75 k/d/s 1:40 EZ

2x{50 p br3 :55
50 sw br5 :55
50 p br7 :55
50 fast fl no breath/ez 1:15}

100 warmdown

3650y

Long weekend trip to Mammoth Cave and Red River Gorge in Kentucky.

Drove down Friday, hiked around the park a few miles. Brought my 53# kettlebell and did 3x(10 push jerk each arm + 15 RKBS + 10 pushups + 10 goblet squats)

Saturday went on a couple of cave tours and hikes. Total 10+ miles, 80 some flights of stairs equivalent.

Sunday drove to Red Rive Gorge - hiked 10+ miles, a couple of decently big climbs (apparently we totaled more climbing than when we tried to hike up Flattop Mountain in Colorado).

Monday drove back and didn't really do anything active, which was OK with me.

Tuesday, 5/21/2019 CrossFit Workout PM

Warmup - rowing, stretching, plyos

Strength - A1) Ring Pushups 3x15
A2) Farmers Carry 100m x 220# x 3
A3) Bulgarian Split Squats - BW/8, 15# DBs/8, 25# DBs/8

Conditioning - AMRAP 20
250m row
60m 1-arm overhead carry per arm 50#
10 burpees
25 double unders
5 rounds + 25m row


Wednesday, 5/22/2019 CrossFit Workout

Warmup - lots of mobility, PVC warmup, barbell warmup

Strength - Snatch + OHS - 75/1+1, 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/f,f,1+1
//Still weak! But... feels OK besides being heavy.

Conditioning - "Nancy"
5 rounds
400m run
15 OHS 95#
15:09
//Only 12 seconds off my best... very surprising. Hit the wall on the last round and a half.