Swimming Through Jello

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

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