Swimming Through Jello

Tuesday, 6/25/2019 CrossFit Workout

Warmup - bike, KB warmup, stretch, barbell warmup

Strength - Suitcase deadlift - 110/10, 110+deficit/10, 130+deficit/10 ea side

Conditioning - 4 rounds
12 toes to bar
10 deadlift 115#
8 hang power clean 115#
6 front squat 115#
400m run
16:05

That one was a challenge. My hands are pretty tired from doing the floors and lifting a lot recently, so grip was hard to maintain. Good workout though. Possibly rest day tomorrow, or lift in garage... depends how I feel!

Another weekend of doing floors and hoisting furniture around. Should be only about another week of this at most, we'll see how things go.

Saturday, 6/22/2019 Garage Lifting

Well, I had been planning on swimming this morning, but I showed up and there was no Masters coach there - the coach that was supposed to be doing it was running his kid group and didn't want to split attention. So I coached instead. Lifted in the garage afterward.

Snatch - 95/1,1, 115/1, 135/1, 155/1, 165/1, 175/1, 185/1, 195/1, 200/b,1

Snatch Push Press - 135/3, 155/3, 175/3,3,7

Pause Back Squat - 135/2, 185/2, 235/2x5


Sunday, 6/23/2019 Garage Lifting

Power "cleanjerk" - 95/2, 135/2, 165/2, 185/2x5

Strict Press - 45/5, 75/5, 105/5x3

A1) Russian KBS - 53/15x3
A2) Russian Twist - 20/20x3


Monday, 6/24/2019 Pool Workout

Finally back in the pool again!

300 fr/200 IM k/dr/100 IM
4x50 k IMO :15 rest

Main set all on :15 rest between repeats, Masters Minute between sets
4x{150 free aerobic
50 free d1-4}
4x{100 free aerobic
50 back d1-4}
4x{50 free aerobic
50 kick d1-4}

4x50 6-1-6 w/pads + fins :50
200 free neg split 3:00
4x50 6-1-6 w/pads + fins :50
100 free neg split 1:30
6x25 w/pads + fins UW+flip+sprint :40

200 warmdown

3650m

Friday, 6/21/2019 CrossFit Workout

Warmup - KB warmup, stretching

Strength - A1) KB 1-leg RDL - 35/12, 44/12, 53/12 (ea leg)
A2) Waiters' Carry - 50/60m, 60/60m, 70/60m (ea arm)

Conditioning - 3 rounds
200m run
10 lateral box stepovers 24"
10 Russian KB swings 53#
10 goblet squats 53#
5:17

Extra - B1) Feet elevated hip bridge - 20x3
B2) GH raises - 10x3

C1) DB hammer curls - 25#10x3
C2) Banded tricep extentions - 10x3

Lots of work today, hopefully will not be too sore to swim well tomorrow!

Thursday, 6/20/2019 Pool Workout

I'm still pretty worn out from doing floors when I get home from work, plus I also got to dig around in my wife's shower drain to pull out a massive hairball last night! But I got good work done today despite only having an hour and taking a bit to get into the swing of things. Tried to push stuff as much as I could.

200 fr/200 bk/200 k/200 IM dr

400 fr D by 100s 6:30
6x50 fr/st IMO by pairs 1:15
3x100 p 1:45
6x50 k/dr IMO by pairs 1:10
200 k VS 4:15
4x50 RIMO :50 (fr warmdown)

2500m

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)