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.
A/C decided to die on us Saturday afternoon for a 95-degree weekend. So I think I've been a little dehydrated the past few days, house got up to 89 Sunday. Blargh. Sunday 8/26/2018 Garage Squats Warmup - stretching, plyos Strength - Pause back squat - 45/5, 135/2, 185/2, 225/2, 255/2, 260/2, 265/2, 270/2, 275/2; back squat 225/10 Conditioning - digging out honeysuckle stumps, lawn mowing Monday 8/27/2018 Pool Workout 3x300 30sec rest - 1-fr EZ, 2-bk/br/fr dr/sw, 3-fr b x 100s 9x100 1:45 1- 50 k board/50 fr 6-beat-kick 2- 50 k side/50 fr focus on rotation 3- 50 k back/50 fr fast 2x5x200 3:00 1 - 4th 50 fast 2 - 3rd 50 fast 3 - 2nd 50 build 4 - 1st 50 fast control 5 - fast - control/build/fast/maintain rd1 - fr, rd2 - p/pads 200 warmdown 4000y Not good performance today, probably at least in part due to A/C fun at home...
Friday 8/24/2018 CrossFit Workout Warmup - plyos, stretching, barbell warmup Strength - A) Deadlift - 135/5, 225/5, 265/5, 315/5, 355/8, 265/10,10,10 B) Double KB front rack walk - 35s/60m, 44s/60m x 2 Conditioning - AMRAP 12 200m run 5 manmakers 50# DBs 200m run 12 reverse lunge steps 50# DBs 2 rounds + 5 MMs
Wednesday, 8/22/2018 Running Workout Went to Crestwood Park to do something different, some interval work today. Haven't just run "fast" in awhile. Looked at Google Maps afterward, the long loops measured out at 1080m and the short loops at 615m. 1 long loop jog, stretching, plyos 3x 1 long loop, 3 min rest - 4:08, 4:00, 3:58 (~6:00 mile pace) 2x 1 short loop, 2 min rest - 2:10, 2:08 (~5:40 mile pace) warmdown with some softball catch Thursday, 8/23/2018 Pool Workout Calves sore from running, actually body in general fairly sore from past couple days. 200 fr - 3x50k 1:10 - 300 IM K-D-S - 3x50k 1:10 - 200 build - 3x50 D1-3 1:00 3x{5x100 3 add-on fast 25s, 1 EZ, 1 FAST 1:40 5x50 ascend 1-5 1:00} 1-fr, 2-p/pads, 3-k/fins 2x{4x25 push underwaters IMO :40, 50 EZ 1:00} 200 warmdown 3900y
Tuesday, 8/21/2018 CrossFit Workout Warmup - 250m row, 30s HS hold, 30s bar hang, scap retractions, stretching, KB warmup Strength - A1) Push Press - 45/8, 135/8, 165/8,8,8 A2) Good Morning - 45/8, 135/8,8, 165/8 Conditioning - Partner workout, even reps 1000m row 100 situps 100 cal air bike 1000m ski erg 100 KB swings 53# 20:55
Saturday, 8/18/2018 CrossFit Competition Various warmups before and between events. Event #1 - AMRAP 13 One partner works through: 50 KB swings 70#/53# 50 Overhead lunge steps 45#/25# 50 box jump overs 24"/20" 50 DB 1-arm snatch 50#/35# 50 burpees While other partner does 200m run and alternate 1 rounds + 3 lunge steps Event #2 - AMRAP 8, partner leapfrog style 2 pullups 2 D-Ball clean over shoulder 50#/30# 2 D-Ball squats 50#/30# Add 2 reps each round Through round of 16 + 10 squats Event #3 - Thruster speed ladders Rd1 - 95/5, 115/5, 135/5, 155/5 Rd2 - 95/5, 115/5, 145/5, 165/5 Partner and I got 2nd overall - 2/4/2 by event. Was fun! Pretty sore though. BBQ and some beers afterward, nice to hang out with gym people not in gym mode. Dug more honeysuckle stumps out Sunday - a couple big ones! Monday, 8/20/2018 Pool Workout Definitely still sore... shoulders not feeling it! Too bad it was distance day :P 5x150 o-fr d1-3 to 80%, o-k/dr/sw 3x{3x50 k 1:05 2x50 catchup :55 1x50 build :45} 4x400 6:00 D1-4 1-sw 2,3-p 4-sw //Not pretty! I am clearly not a distance swimmer anymore. 6x50 st/fr EZ 1:00 2x{75 fr smooth 1:10 2x50 build :50 3x25 fast - 2 breath/1 breast/0 breath :30} 200 warmdown 4250y
Thursday, 8/16/2018 CrossFit Workout Warmup - 3x(100m jog, 15 squats, 10 pushups, 15 situps), stretching, PVC drills Strength - Hang Squat Clean - 135/5, 165/5, 185/5, 205/5, 225/5 //225 last rep was ugly because my grip was shot, but I got it! Conditioning - 3 rounds 400m run 12 l-arm DB SDHP 50# 12 r-arm DB SDHP 50# 24 goblet squats 50# 11:39 Will take Friday off, intra-gym competition on Saturday.
Wednesday, 8/15/2018 Pool Workout Pool was unexpectedly warm today, had trouble pushing myself like I wanted to. Got the work done though. Slower intervals because I just went with everybody else but it let me descend a little harder. 300 fr/200 k/300 f-st-f/200 p/300 build 3x{200 3:15 3x50 k 1:10 200 3:15 3x50 p 1:00 200 3:15} D 200s 1-3, rd1,2-fr, rd3-k/fins 200 warmdown 4200y - new Masters yardage record! Ozark SCM champs is apparently going to be Nov 3. Should give me time to get back in pretty good shape and then after my early-October vacation to get back into it and then mini-taper.
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
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
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