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Swimming Through Jello

  1. Vacation + 5/21 + 5/22

    by , May 22nd, 2019 at 08:47 AM (Swimming Through Jello)
    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.
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  2. 5/16/19 Workout

    by , May 16th, 2019 at 08:30 AM (Swimming Through Jello)
    Thursday, 5/16/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}
    //Tried the faster intervals today for Thursday warmup. Went alright.

    4x{250 fr or p 3:15
    150 mix IM 2:30
    100 fr build 1:45
    50 fast k IMO 1:00}

    6x50 dr/ch ez 1:00

    2x4x25 :30 o/c/UDK/ez

    100 warmdown

    4000y

    Main set did not go particularly well. Lungs just not there yet, I had a very hard time catching my breath. Survived though, that's all that matters at the moment.
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  3. 5/14-5/15 Workouts

    by , May 15th, 2019 at 08:09 AM (Swimming Through Jello)
    These past two workouts really took me out of my comeback comfort zone. Hopefully helping me get back on track again.

    Tuesday, 5/14/2019 CrossFit Workout (PM)

    Warmup - cardio, stretching, pullup warmup, barbell warmup

    Strength - Clean + FS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 185/2+1, 165/2+2
    //Urgh. Leg strength is coming along slowly. Frustrating, but I know it's going to take time.

    Conditioning - for time
    30 hang power clean 95#
    30 lateral jump over bar burpees
    30 chest to bar pullups
    30 shoulder to overhead 95#
    9:24
    //Took it out too fast and ran out of gas in the middle of the pullups.


    Wednesday, 5/15/2019 CrossFit Workout

    Warmup - circuit with TTB, jumping, stretching warmup, barbell warmup

    Strength - Back Squat - 95/3, 135/3, 165/3, 185/3, 205/3, 215/3, 225/3
    //I was expecting this to be a "reach" weight today and it was pretty close to limit for now. Happy with it.

    Conditioning -
    EMOM 5 RKBS 70# (10x5)
    EMOM 5 Assault Bike calories (10x5)
    EMOM 5 TTB (8x5)
    EMOM 5 burpee box jumps (10,7,7,7,10)
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  4. 5/13/19 Workout

    by , May 13th, 2019 at 08:51 AM (Swimming Through Jello)
    Monday, 5/13/2019 Pool Workout

    Body felt better but pool deck and pool were legit cold this morning (for me) and I still have not much insulation back.

    3x400 (100 fr/100 k/100 dr/100 ch) :30 rest

    3x{100 50 6-1-6/50 overkick 2:00
    100 pull br7 1:50
    50 fast 1:00 (fl/br/fr)}

    3x{3x50 fr :50
    1x50 k fast 1:20
    3x50 k 1:10
    1x100 fast 2:10 (fr/p/fl)}

    6x50 dr/sw ez 1:00

    3600y
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  5. 5/11/19 Workout

    by , May 12th, 2019 at 12:28 PM (Swimming Through Jello)
    Saturday, 5/11/2019 Pool Workout

    Felt hoooorible in the water! I think my legs were not happy after softball Thursday, hadn't done any cutting/acceleration type movement since I got sick. So I had some intermittent foot and calf cramps and my hip flexors were/are really sore so my breaststroke kick was fairly nonexistant!

    4x200 :30 rest
    1 - fr
    2 - r/l arm x50 choice
    3 - SKiDS fr/br
    4 - IM

    //One of my teammates turned 50 Saturday, so we did...

    50x50 :50
    I did it as (if I remember right)
    4 - fr
    8 - k/fins
    8 - pull
    8 - k/fins
    12 - 3 fr/3 br
    8 - k/fins
    2 - fly

    6x50 dr/sw 1:00 EZ

    16x25 VS :30 - 4 fl/4 fr/4 k/fins on front, 4 k/fins on back

    200 warmdown

    4200y

    Then I had a snack and stretched out, spent next 2 hours doing start/turn demos for club team mini clinic. Which was more taxing than I expected!
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  6. 5/9/19 Workout

    by , May 9th, 2019 at 08:37 AM (Swimming Through Jello)
    Thursday, 5/9/2019 Pool Workout

    3x{100 fr 1:35/100 IM 1:45/100 bk 1:55/100 k 2:05}
    //Might be about ready for the faster intervals here again.

    6x200 4:00 - 50 st/25 fr/50 st/25 fr/50 st
    1 - st k/dr/DPS
    2 - st r arm/l arm/build
    3 - st DPS/build/fast

    Did 1 round back, 1 round breast. Lots of rest of starting to sort my stroke back out. Lungs not back yet, they were screaming during long pullouts!

    6x50 1:00 dr/fr ez

    3x{100 pull 1:35 br4
    75 bk 1:25 6 UDK per wall
    50 fr build :55
    25 fast :35}

    200 warmdown

    2 lane rope drags (since we had lane line duty this morning and had a couple left to put in at the end)

    3750y

    Got church softball league starting tonight, should be fun. We'll see how well I can field at this point!
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  7. 5/7-5/8/19 Workouts

    by , May 8th, 2019 at 08:45 AM (Swimming Through Jello)
    Tuesday, 5/7/2019 CrossFit PM Workout

    Warmup - stretching, plyos, running, PVC warmup

    Strength - A) Split Jerk - 95/2, 135/2, 165/2, 185/2, 205/2
    //A little rickety, but better than I expected for this point in the comeback.

    B) Bent-over Row - 115/8,8,16

    Conditioning - 3 rounds
    15 hand release pushups
    9 pullups (butterfly)
    200m run
    4:52

    //Super ran out of gas by the end. Lungs have a lot of catching up to do.

    Wednesday, 5/8/2019 CrossFit Workout

    Warmup - plyos, KB warmup

    Strength - Deadlift - 135/5, 185/3, 225/2, 275/2, 295/2, 320/2
    //Went up really, really slow, but it went up. So I'm not quite back at square one, but not too far off. My first CF workout (and first time deadlifting) 7 years ago I maxed out at 285 for a single.

    Conditioning - EMOM 12
    1 - 15 KB goblet squats 53#
    2 - 12 cal assault bike
    3 - 6 DB push press per arm 40#
    //Scaled down from the prescribed weights but still almost died.

    I figured some goals I have for next winter/spring season. Partly extra motivation on the comeback trail here, partly to guide my training over the next year. I don't know why I'm doing this to myself but I'd like to get some of my middle distance chops back. So, in that vein, my goals for next year (hopefully Spring Masters Nationals?) are sub-2:00 200 fly and sub-2:10 200 breast. Two more barriers I never really had a chance to break in college. We'll see how it goes.
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  8. 5/5/-5/6/19 workouts

    by , May 6th, 2019 at 02:03 PM (Swimming Through Jello)
    Friday/Saturday trip to Indy for a wedding, Sunday drove back in the morning with enough time to get all the prep work for the week done + lawn mowing + a workout.

    Sunday 5/5/2019, Garage Weights

    Superset:
    Deadlift - 135/5, 185/5, 225/5, 245/5, 255/5, 265/5
    DB A/Y/Ts - 5s/10x5 each movement
    DB bicep curl - 25s/8x5

    Took video of last set of deadlifts: 1) I am still super scrawny and look super-uncoordinated with the barbell, so lots of work to do there still, and 2) My male pattern baldness, pretty much undetectable a year ago, has *really* accelerated... almost a lost cause at this point!


    Monday, 5/6/2019 Pool Workout


    400 fr/300 as 50 dr-25 sw/200 k/100 fr build

    8x50 k 1:05 (fl/bk, br/fr)
    3x150 pull br3 2:30
    8x100 o-k 1:50, e-fr 1:30
    3x150 pull br3 2:30
    8x50 IMO FAST/ez x25 1:00

    8x50 warmdown 4-pull rev paddles, 4-IMO dr/sw

    3900y

    Getting better! Strokes starting to feel a little more natural but hard to get stroke rate up to sprint and endurance is lagging way behind.
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  9. 5/2/19 Workout

    by , May 2nd, 2019 at 08:50 AM (Swimming Through Jello)
    Thursday, 5/2/2019 Pool Workout

    3x{100 fr 1:35/100 IM 1:45/100 bk 1:55/100 k 2:05}

    4x100 50 double arm bk/50 1-arm bk 2:00
    4x100 w/fins 50 catchup bk/50 6-1-6 bk 1:45

    2x4x150 2:45 d1-4
    1) fr
    2) fr/bk/fr
    3) bk/fr/bk
    4) bk

    6x50 1:00 dr/sw warmdown

    3500y

    Still wouldn't confuse me for what I was two months ago, but today is the first day back that the water didn't feel like swimming through syrup!
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  10. 5/1/19 Workout

    by , May 1st, 2019 at 08:13 AM (Swimming Through Jello)
    Wednesday, 5/1/2019 CrossFit Workout

    Happy to be back to the gym for the first time since the week before Ozark Champs. Still recovering but I was up to 172# last night! Only 18 to go.

    Warmup - Stretching, bands, core warmup

    Strength - A1) Elevated feet ring rows - 3x10
    A2) Scap pullups - 3x10
    A3) Double KB overhead walk - 44# per hand, 3x60m

    Conditioning - For time
    100 box step overs, 35# KB per hand
    5 burpees top of every minute
    8:48

    Core - 3 rounds
    3 wall walks
    15 v-ups

    Perused through the post-Nationals event rankings. Looks like (barring any last-month fast meets) I'll be Top Ten in 50/100 free, 50/100 breast, 50/100 back, 50/100 fly, 100 IM. Only dropped out of the 200 IM thus far.
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  11. 4/30/19 Workout

    by , April 30th, 2019 at 09:24 PM (Swimming Through Jello)
    Tuesday 4/30/2019 Garage Weights

    Still light, but starting to feel less like a baby deer.

    Back squat - 155/5x6
    Shoulder press - 75/5x6
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  12. 4/29/19 Workout

    by , April 29th, 2019 at 08:14 AM (Swimming Through Jello)
    Sunday mostly rest day, besides fighting with the last few honeysuckle pests in my yard. Which was a bit more difficult than I expected.

    Monday, 4/29/2019 Pool Workout

    200 fr/200 IM k/200 fr dr/200 stroke

    8x{50 p 1:00
    50 k 1:10
    50 sw :50
    100 EZ 2:00}
    rd 1-3 fr d from hard to all out, rd 4 stroke hard

    2800y

    Feel for the water is getting a bit better. Still not much endurance, both cardio and muscular. But overall better than I have been. Was up to 170# BW last night, so that's improving too.
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  13. 4/27/19 Workout

    by , April 27th, 2019 at 06:49 PM (Swimming Through Jello)
    Saturday, 4/27/2019 Garage Weights

    Keeping an eye on Nationals results... looks like I'll slide through in the Top Ten in the 100 IM, 50 back, 50 free, and possibly 50 breast thus far. Hoping to survive in one of the butterflies so I can have one of each discipline in there! 100 free and 200 IM I'm out.

    Keeping moving with light workouts this week. Though they really don't feel light... was pretty out of breath throughout this one. Trying to make a little progress every day.

    Supersets:
    Hang Power Clean + Power Jerk - 95/3+3x3, 115/3+3x2
    Bent-over Row - 95/8x3, 115/8x2
    Box Jump - 5x8 (didn't measure how high)
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  14. 4/26/19 Workout

    by , April 26th, 2019 at 07:02 PM (Swimming Through Jello)
    Friday, 4/26/2019 Garage Weights

    The recovery continues. Up two pounds of bodyweight yesterday. Still about 23 to go.

    Supersets:
    Deadlift - 135/5, 165/5, 185/5, 205/5, 225/5, 245/5, 255/5
    Reverse Flys - 10s/10x6
    DB Bicep Curl - 25s/8x5
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  15. 4/25/19 Workout

    by , April 25th, 2019 at 08:39 AM (Swimming Through Jello)
    Thursday, 4/25/2019 Pool Workout

    Still felt super sluggish and weak, but was able to get moving a little bit by the end and maybe sort of started to feel like I know how to swim again.

    3x{100 fr 1:35/100 IM 1:45/100 bk 1:55/100 k 2:05}

    5x75 1:20 fr/bk/fr/br/fast(ish) fr
    5x50 1:05 k
    5x25 :50 IMO+br all fast(ish)

    6x50 dr/sw 1:00 warmdown

    2250y
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  16. 4/24/19 Workout

    by , April 24th, 2019 at 08:17 AM (Swimming Through Jello)
    Wednesday, 4/24/2019 Pool Workout

    Here we go, back in the water.

    10x50 1:00 fr/k/RIMO
    10x50 :55 fr/p/RIMO

    5x100 1:40 k/fins

    150 warmdown

    1650y

    Just have to keep repeating the "it's going to be a process" mantra to myself. Strokes are still... sort of there. Everything is going to come back as fast or slow as my strength and weight comes back.

    I definitely don't have any insulation on my body right now - I was freezing when I got out of the pool. And I was very hungry not far after - which is a very good sign that my appetite is back and my body wants to fuel itself.

    Glad I'm back in the water.
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  17. 4/23/19 Workout

    by , April 23rd, 2019 at 08:22 PM (Swimming Through Jello)
    Tuesday, 4/23/2019 Comeback Weights

    Well... I made it to the barbell. One step at a time.

    Superset -
    Back Squat - 135/5,5,5,5,5
    Shoulder Press - 65/5,5,5,5,5

    Might be sore tomorrow...
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  18. 4/22/19 "Workout"

    by , April 23rd, 2019 at 08:40 AM (Swimming Through Jello)
    Monday, 4/22/2019

    First day back to work after hospital. Made it through the day, plus a grocery store run, plus a pretty brisk dog walk and felt better than I had since I'd been discharged. So I did...

    2x 3 rounds (10 pushups, 10 air squats)

    And I felt very weak. This is going to be a process getting my strength and weight back up!

    Some very light barbell lifts Tuesday night, and then I will take my scrawny body back to the pool Wednesday morning. I think I will do 20x50 mixed up, and if I feel OK after that a little bit of fin kick. One step at a time.
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  19. Another Update!

    by , April 22nd, 2019 at 09:30 AM (Swimming Through Jello)
    So... after much gnashing of teeth and laying in a fetal position early last week, I went to the emergency room. Turns out I had pancreatitis as a reaction to one of my UC meds. I got four days in the hospital with an IV drip, a day and a half which was NPO, a day and a half clear liquid diet and now onto low fat. But I'm out, and I feel a little bit more like myself. I'm down at least 20 pounds and it's not in great places - I've lost most of the mass on my shoulders and arms and my pants don't fit. So it's going to be a process to get back.

    Plan is to start getting back in the water with a few 1000s or so this week, and also do some really, really light weightlifting the other days to start building my strength and energy back up. Eat as much as I can tolerate, not too fast but the dietician told me to not be shy about eating because of the weight loss.

    I did get some good news over the week. The club team my Masters team is attached to had their yearly awards ceremony, and apparently they gave me a mentorship award for how I was with the kids at and leading up to Sectionals this winter. That was really good to hear, and I hope I can get back to the point where I can be a good example again. Something to work toward. Also had some other good news recently but not allowed to share that just yet :P
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  20. Update

    by , April 16th, 2019 at 09:11 AM (Swimming Through Jello)
    Back to work today. Most of my main issues from the past weeks (last was probably one of the worst weeks of my life) are resolving with some better drugs and rest as I worked from home. At the moment my only real pressing issue is what I think is some side effects from the antibiotic I was prescribed. Once those are cleared, I hope to get back to some exercise and get back in the pool. Between not doing nearly anything active for 2+ weeks and losing at least 10 pounds over that time I will definitely be starting from scratch, maybe the stratch-est I have since I got back in the gym 6 months after college.
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