Swimming Through Jello

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.

Saturday, 9/7/2019 Pool Workout

5x200 free-back add-on

3x{100 fr 1:20
50 k :55
100 IM dr 1:40
50 k :55
100 fr 5 UDK 1:30}

6x50 dr/sw ez 1:00
200 IM "fast"

4x100 1:30 fr
4x100 1:20 k/fins
4x100 1:15 p/pads

100 ez

16x25 VS :30 IMOx4

200 warmdown

4600y


Monday, 9/9/2019 Garage Workout

Came down with a lame-o cold Saturday night and woke up Sunday feeling like poop... was going to take a long bike ride but that didn't happen. Still felt stinky Monday but got some work done.

Warmup - lawnmowing, plyos, barbell warmup

Strength - Back Squat - 45/5, 135/3, 185/3, 205/3, 225/3,3,3,3,11

Conditioning - 4x(10 KBSn 53#, 10 box jump 26", 10 med ball cleans 20#) 1:1 rest:work

Thursday, 9/5/2019 CrossFit Workout

Warmup - yoga stuff, PVC warmup

Strength - A) Shoulder Press - 45/5, 75/5, 95/5,5,13
B) Reverse Lunges - 95/10,10,10 ea leg

Conditioning -
2x{20 cal row
15 OHS 95#}
2x{20 cal assault bike
7 hang PSn 95#}
7:45

GPP phase of the year is progressing nicely - I'm very sore from the past couple weeks but feel like I'm getting some of my athleticism back!

Tuesday, 9/3/2019 CrossFit Workout

Warmup - jogging, plyos, shoulders/hips warmup

Strength - Back Squat - 45/4, 135/4, 185/4, 205/4,4,4,4,13

Conditioning - AMRAP 8
5 C2B pullups
7 r-arm hang squat snatch 50# DB
5 C2B pullups
7 l-arm hang squat snatch 50# DB
4 rounds + 1 r-arm snatch


Wednesday, 9/4/2019 Pool Workout

5x200 free - back add on 3:00

8x75 1:15 25 overkick/25 long UDK/25 fast

100 p br4 1:40
2x50 k VSx25 1:05
200 p br5 3:00
4x50 br k VS 1:05
300 p br4 4:20
6x50 fast k/fins :50

6x50 dr/sw ez 1:00

5x100 1:30
1-DPS; 2-build; 3-hold; 4-ez; 5-fast

3x(5x25 build-up UDK w/fins :30)

175 ez

4150y

Saturday , 8/31/2019 Pool Workout

300 fr/200 IM dr/100 k

25 :10 rest
25+50+25 :10 rest
25+50+75+50+25 :10 rest
25+50+75+100+75+... :20 rest
25+50+75+100+150+100+... :30 rest
25+50+75+100+150+200+150+...

25-fr; 50-k; 75-IM kdr; 100-fr build; 150-IM mix; 200 p br 3/4/5/4

100 ez

5x100 k/fins 1:30 d1-5

8x50 VS 1:00

200 warmdown

4200


Sunday, 9/1/2019 Bike

16mi bike up and back Grant's Trail

Friday, 8/30/2019 CrossFit Workout

Warmup - stretching, plyos, PVC warmup

Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/1+f
//Grrr, forgot how to snatch! Actually didn't feel too heavy off the floor though.

B) Pike box pushups - 3x8

Conditioning - 2 rounds
400m run
30 wall ball 20#
20 DB snatch 50#
10 burpees
9:20

Tuesday, 8/27/2019 CrossFit Workout

​Warmup - airbike, band warmup, shoulder warmup

Strength - A1) Good Morning - 95/12, 115/12, 135/12
A2) Pullups - 3x12

Conditioning - EMOM 12
1-wall walk + 10 shoulder taps
2-12 cal assault bike
3-40 sec ring plank
4-20 Russian KBS 53#


Wednesday, 8/28/2019 Pool Workout

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

3x{100 1:30 aerobic
4x50 k l-side/r-side 1:05
4x50 6-3-6 1:00
4x50 threshold :45}
Rd 1/3 - fr, Rd 2 - bk

4x{75 1:15 25 long UDK/50 DPS
50 1:00 sprint IMO}

200 warmdown

3800y

Saturday, 8/24/2019 Triathlon loosen up

8mi bike
1.25mi run


Sunday, 8/25/2019 Sunset Hills Triathlon

300y swim (3:35 to transition)
11.8mi bike (48:14 to transtition)
3mi run (22:00)

1:16:37 total

Thursday, 8/22/2019 Pool Workout

3x{100 fr/100 IM/100 st/100 k} :10 rest

4x100 25 fl/75 fr 1:30
1x100 br KPK 2:00
3x100 25 fl/75 fr 1:30
1x100 br w/flutter k 2:00
2x100 25 fl/75 fr 1:30
1x100 br w/dolphin k 2:00
1x100 fl 2:00
1x100 br 2:00

6x50 fr/ch 1:00 ez

4x25 k SLOB :30
2x25 k r side :30
2x25 k l side :30
2x50 catchup 1:00
4x25 br k board :30
2x25 UDK board :30
2x50 build fr 1:00

100 ez
3x25 dive + 25 ez
200 warmdown

3800

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