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  1. 6/22/18 Workout

    by , June 22nd, 2018 at 08:32 AM (Swimming Through Jello)
    Friday 6/22/2018 Pool Workout
    CMS, LCM

    200 fr/100 bk/200 k/100 IM dr

    300 fr/IM/fr 5:30
    4x100 o-fr 1:45 e-IM 2:00

    "Broken 1500"
    500 k/fins
    400 p/pads
    300 k/fins
    200 p/pads
    100 k/fins
    :15 RI

    5x100 fr 2-1:45, 3-1:40
    6x50 breakout fast 25, ez finish 1:00 - o-IMO, e-fr

    100 warmdown

    3700m

    Felt horrid in the water today. Like, worst I've felt since the first couple weeks back in. Just wasn't holding any water with my pull or my kick.
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  2. 6/21/18 Workout

    by , June 21st, 2018 at 08:14 AM (Swimming Through Jello)
    Thursday 6/21/2018 CrossFit Workout

    Warmup - stretches, plyos, PVC warmup

    Strength - A) Hang Snatch - 45/3, 95/2, 115/2, 135/1, 155/1, 175/1, 195/1, 205/1, 215/b,1, 225/f,f,f
    //Gaah! Should have had that 225 but just barely not putting it in the right place overhead.

    B) Split squats - BW/6x3 ea leg

    Conditioning - 6x {1 min (10 SDHP 95#, AMRAP bar facing burpees), 1 min rest}
    Total burpees by round - 16, 16, 16, 15, 14, 14
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  3. 6/19/18 Workout

    by , June 19th, 2018 at 07:59 AM (Swimming Through Jello)
    Tuesday 6/19/2018 CrossFit Workout

    Warmup - 2 min assault bike, stretch, plyos, PVC warmup

    Strength - A) Push Press - 45/5, 135/2,2, 155/2, 175/2, 195/2, 205/2
    //Called it after the 205 because my left shoulder was talking to me a little.
    B) DB 1-arm upright row - 40/12,12,12

    Conditioning -
    4x{30m walking lunge, 15 DL 135#, 15 cal assault bike} @ 4:00
    1:52 (bike monitor mishap), 1:39, 1:39, 1:37
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  4. 6/18/18

    by , June 18th, 2018 at 08:46 AM (Swimming Through Jello)
    Monday 6/18/2018 Pool Workout
    CMS LCM200 fr/100 bk/200 k/200 p

    3x100 IM 2:00
    300 p/pads & snorkel 5:00
    8x50 k 1:15

    4x50 st/fr 1:00
    3x100 k/fins 1:45
    2x150 fr/bk/fr 2:45
    1x200 p/pads & snorkel 3:15

    2x150 IM/fr 2:45
    3x100 k/fins 1:45
    4x50 st/fr (fast) 1:00

    4x50 bk/fr 1:00 warmdown

    3700m
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  5. 6/17/18 Workout

    by , June 17th, 2018 at 09:19 PM (Swimming Through Jello)
    Sunday 6/17/2018 Pool Workout
    Swam with NASTI in Noblesville, IN this morning, in town helping my brother move into his new house. Their practice was at 9am so it was already hot and the pool was warm too, everybody was feeling the heat!

    100 fr/100 bk/100 fr/100 k warmup

    "1000 Special"
    50 fl 1:00
    100 fr 1:50
    50 bk 1:00
    150 fr 2:40
    50 br 1:00
    200 fr 3:30
    50 fl 1:00
    150 fr 2:40
    50 bk 1:00
    100 fr 1:50
    50 br 1:00

    2x{3x50 15m fast IMO 1:15, 2x100 middle 30m fast fr/bk 2:00}

    2x200 Indian swim

    Moved to diving well for some drill stuff - it was a little cooler!
    4x50 25 fast - flip turn UW to bottom of pool - somersault kick up - scull to wall
    150 k with hands above water, 5 diving board pullups between each length

    200 warmdown

    3150m
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  6. 6/15/18 Workout

    by , June 15th, 2018 at 08:34 AM (Swimming Through Jello)
    Friday, 6/15/2018 CrossFit Workout

    Warmup - 3 rounds 1 min bike, 10 KB DL progression, 5 walk the floor, 10 v-up

    Strength - A) Deficit Deadlift - 135/3, 225/3, 315/3, 335/3x4 (75% of 445# max)
    B1) Bent over row - 135/8x3
    B2) Strict straight-leg toes to bar - 10 reps x 3 sets

    Conditioning -
    18-15-12-9-6-3
    Hang power clean 115#
    box jump 24"
    4:26

    Going to Indy to help my brother move into his new house. May swim with the NASTI team up there on Sunday morning before I hit the road back home.
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  7. 6/14/18 Workout

    by , June 14th, 2018 at 08:40 AM (Swimming Through Jello)
    Thursday 6/14/18 CrossFit Pool Workout
    SCY - active recovery-ish

    200 fr

    2x50 dr/sw
    100 fr
    2x100 dr/sw
    200 IM
    2x150 dr/sw
    300 k/sw

    8x25 fast
    50 ez
    10x25 fast

    100 warmdown

    2000
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  8. 6/13/18 Workout

    by , June 13th, 2018 at 08:07 AM (Swimming Through Jello)
    Wednesday, 6/13/2018 CrossFit Workout

    A bit sore from ultimate frisbee yesterday night, but dang do cleats help.

    Warmup - Lots of drills, running drills, pullup drills, handstand pushup drills

    Conditioning - 8 rounds
    200m run
    7 HSPU
    5 strict pullups
    13:49
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  9. 6/12/18 Workout

    by , June 12th, 2018 at 08:22 AM (Swimming Through Jello)
    Tuesday 6/12/2018 CrossFit Workout

    Warmup - 500m row, stretching, PVC warmup

    Strength - A) Push Press - 45/3, 95/3, 135/3, 155/3, 175/3, 195/3, 205/1+pffffft (jerk it on accident, was kind of out of control today)
    B) Upright row - 95/10x3

    Conditioning -
    15-12-9
    Clean and Jerk 135#
    Lateral over the bar burpees
    7:18
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  10. 6/11/18 Workout

    by , June 11th, 2018 at 08:53 AM (Swimming Through Jello)
    Monday, 6/11/2018 Pool Workout
    CMS, LCM

    Got in a little late so didn't get as much warmup as usual.

    200 fr/100 bk/100 k

    2x250 4:15
    8x50 k IMO 1:15

    5x100 o-fr 1:45 e-IM 2:00
    8x50 o-bk 1:10 e-fr 1:00 desc by pairs

    3x200 o-p/pads & snorkel 3:15 e-k/fins 3:30
    8x50 IM switch 1:10 push pace

    100 warmdown

    3300m

    Felt better than Sunday actually. Still not used to hauling my butt through that much water between the walls!
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  11. 6/10/18 Workout

    by , June 10th, 2018 at 11:28 AM (Swimming Through Jello)
    Sunday, 6/10/2018 Pool Workout
    CMS, LCM

    200 fr/100 bk/200 k/200 p
    5x100 1:45 p/pads & snorkel

    2x50 back kick 1:30
    4x50 back 1:10
    4x50 br kick 1:20
    4x50 br 1:10
    6x50 fr :55
    2x50 fr kick 1:10

    2x{50 fl 1:00
    100 bk 2:00
    150 br 3:00
    200 k fins 3:30}

    100 warm down

    3400m

    150 breasts long course are hard.
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  12. 6/9/18 Workout

    by , June 9th, 2018 at 03:58 PM (Swimming Through Jello)
    Saturday, 6/9/2018 Power Work in the Garage

    Warmup - yardwork, stretch, barbell warmup

    Snatch - 95/2, 135/2, 155/2, 175/2, 185/2x5

    Barbell squat jumps - 95/6x5

    Knee jumps up to 15"/3

    Body still feels kind of in a funk. Will see how swimming feels tomorrow morning.
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  13. 6/8/18 Cont.

    by , June 8th, 2018 at 08:10 AM (Swimming Through Jello)
    Squats in the Garage

    Back Squat - 45/5, 135/5, 190/10, 205/8, 220/8, 235/8
    Front Squat - 170/5, 185/5, 205/5,5

    Was going to go swim Fri morning but wife waited until I got home from work to text me that she was going to be out at work on first day of her Cub Scout camp 'til 11pm and I never sleep well when I know she's out and about that late, so waking up at 4am wasn't going to be productive.
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  14. 6/6-7/18 Workout

    by , June 7th, 2018 at 08:53 AM (Swimming Through Jello)
    Wednesday, 6/6/2018 CrossFit Workout

    Warmup - plyos, stretching, lots of movement warmup

    Conditioning - Modified "Linda"
    10 -> 1
    Bodyweight Deadlift (190#)
    Ring Pushups
    DB hang squat clean, 50# each hand
    10:19

    Thursday 6/7/2018 Pool Workout with the CrossFitters

    These Thursday swims are going to kind of be my active recovery day. My swimming has felt pretty off since after Nationals, I don't know if it's just residual soreness from getting back to working harder at CF and also ultimate frisbee or what, just can't really get much going smoothly.

    200 sw/100 k

    4x50 k
    4x50 dr/sw
    4x50 f/ez
    4x50 ez/f

    10x25 fast
    10 pool muscleups
    8x25 fast

    100 warmdown
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  15. 6/5/18 Workout

    by , June 5th, 2018 at 08:00 AM (Swimming Through Jello)
    Tuesday, 6/5/2018 CrossFit Workout

    Warmup - yoga flow, stretching, KB warmup

    Strength - A) Push Press - 45/4, 95/4, 135/4, 155/4, 175/4, 195/3.9 ugh, 185/4
    B) 1-arm DB high pull - 35/12x3 ea arm

    Conditioning - 7x{9 cal assault bike, 6 lateral jump burpees, 60m KB 1-arm farmer carry 53#} @ 2:00
    1:12, 1:09, 1:07, 1:06, 1:06, 1:06, 1:02

    Ultimate frisbee "rec" league Game 2 tonight. Hopefully my cleats are delivered when I get home from work...
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  16. 6/4/2018 Workout

    by , June 4th, 2018 at 08:27 AM (Swimming Through Jello)
    Found myself just going through the motions today. Had some UC related issues this morning, joints are still not totally happy with me for 11+ hours in the car Saturday, legs are somewhat sore from squats. It was 60 outside this morning and the pool temp was at 77, which is really nice but it took me a bit to get warmed up because not used to that. Excuses, excuses.

    Monday, 6/4/2018 Pool Workout
    Crestview MS LCM200 fr/100 bk/200 k/200 p

    4x100 o-IM 2:00, e-fr 1:45
    2x150 fr/bk/fr 2:40
    2x200 k fins 3:20
    300 p/pads & snorkel 5:00
    2x200 1-25 IMO 25 fr, 2-25 IMO k, 25 fr 3:30
    2x150 p/pads & snorkel 2:45
    4x100 2-1:30 2-1:45
    4x50 1:00 warmdown

    3400m
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  17. 6/3/18 Workout

    by , June 3rd, 2018 at 05:50 PM (Swimming Through Jello)
    Sort of scattered schedule this weekend - found Friday afternoon that my grandpa in Madison WI with stage 4 kidney failure is going into hospice, so my mom and brother and I drove the 5 hours up and back to see him Saturday. My mother-in-law was also in town visiting my wife so the time not spent driving back and forth was spent doing things with them. I did get some squatting in today though - decided to take a run through the Hatch squat program which is twice a week of back and front squatting. Should be interesting getting some strength back hopefully.

    Sunday, 6/3/2018 Garage Squats

    General warmup and barbell warmup

    Back squat - 45/5, 95/5, 135/5, 190/10, 220/8, 235/6, 250/4
    Front squat - 170/5, 205/5,5,5
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  18. 5/31/18 Workout

    by , May 31st, 2018 at 09:01 AM (Swimming Through Jello)
    Easy one today, swam with the CrossFit people. Needed an easier day, my body is feeling beat up from this week (and last week, haven't had a rest day in a hot minute).

    Thursday, 5/31/2018 Pool Workout

    200 fr/100 k
    4x25 k underwater
    4x50 IMO
    8x25 swim fast
    2x50 drill
    4x25 swim fast
    2x50 swim fast dive
    100 EZ
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  19. 5/30/2018

    by , May 30th, 2018 at 08:25 AM (Swimming Through Jello)
    Showed up at Ultimate Frisbee league last night and apparently "rec league" means high school and just out of high school frisbee club players (even though there are "competitive leagues" offered). So I had my first I'm Getting Old moment when I realized it's very difficult for a 29 year old, 190# sprinter in street shoes to change direction as quickly as 120 pound high schoolers in cleats. Quads and calves are sore but I assisted and scored a goal when I started to get the hang of it again by the end.

    Wednesday, 5/30/2018 CrossFit Workout

    Warmup - plyos, stretching, lots of movement warmup

    Was the head coach's 50th birthday today, so...

    "Filthy Fifty"
    50 box jumps 24"
    50 jumping pullups
    50 KB swings 1 pd
    50 walking lunges
    50 K2E
    50 push press 45#
    50 back extensions
    50 wall balls 20#
    50 burpees
    50 double unders
    26:48
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  20. 5/28-5/29 Workouts

    by , May 29th, 2018 at 08:47 AM (Swimming Through Jello)
    Monday 5/28/2018 CrossFit - Memorial Day Murph

    It's a CrossFit tradition to to do the "hero workout" Murph on Memorial Day. It's simple, it's pretty infinitely scalable up or down, it's a challenge no matter how you do it. So it's a good way to get everybody together for a tough workout and a bit of remembrance for the holiday. I did it with the 20# (actually 21 or so) vest for the first time this year.

    Warmup - plyos, stretching, jogging, gymnastic warmup

    Conditioning - "Murph"
    Wearing 20# weight vest throughout...
    1 mile run
    then, broken up however,
    100 pullups
    200 pushups
    300 squats
    then,
    1 mile run

    44:58


    Tuesday, 5/29/2018, Pool Workout
    LCM

    Pretty sore from Murph yesterday.

    200 fr/100 bk/200 k/200 p

    300 bk/fr 5:00
    4x100 fr 1:40
    6x50 st/fr 1:00

    2x200 k/fins 3:10
    4x100 bk/fr - fr 1:40
    4x50 fr :50

    4x100 p/pads & snorkel 2-1:40, 2-1:30
    8x50 1:00 - 2 EZ, 4 st/fr, 2 sprint/EZ

    3500

    //Didn't get much warmdown time, got in a little late and club team was chomping at the bit to get in when I was finishing up. Got first Ultimate Frisbee league game tonight, first time playing since college!

    Updated May 29th, 2018 at 12:16 PM by JPEnge

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