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Swimming Through Jello

  1. 7/19/19 Workout

    by , July 19th, 2019 at 08:29 AM (Swimming Through Jello)
    Tweaked a hamstring playing softball yesterday and left shoulder has been a little bum, so went a bit lighter today.

    Friday, 7/19/2019 CrossFit Workout

    Warmup - gymnastic warmup, cardio stuff

    Strength - A1) Suitcase Deadlift - 110/12x3 ea side
    A2) Parallette tuck hold - 30s x 3

    Conditioning - 10 rounds
    5 DB PP 40# ea hand
    10 ring rows
    20 double unders
    14:04
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  2. 7/18/19 Workout

    by , July 18th, 2019 at 09:36 AM (Swimming Through Jello)
    Afternoons are getting pretty oppressively hot/humid the rest of the week, so did some yoga in the basement on Wednesday. Then storm rolled in so it actually got the pool to a decent temperature for this morning.

    Thursday, 7/18/2019 Pool Workout
    Kennedy Rec Center (LCM)

    6x200 :15 rest 1-5 add-on backstroke, 6 IM

    3x8x50 IMO
    1st set - k 1:00
    2nd set - drill 1:10
    3rd set - sw 1:10 push short-axis strokes

    4x4x50 1:00 V.S.
    1st set - fly
    2nd set - fly k/fins
    3rd set - free
    4th set - free k/fins

    200 warmdown

    3400m

    1 more week outside/long course, apparently. Probably good since the real summer heat is starting to show up. Have a softball game tonight if we get enough people to field a full team.
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  3. 7/16/19 Workout

    by , July 16th, 2019 at 08:16 AM (Swimming Through Jello)
    Tuesday, 7/16/2019 CrossFit Workout

    Warmup - rowing, med ball warmup, barbell warmup

    Strength - Hang Clean + Power Jerk - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1

    Conditioning - EMOM 16
    1 - 10 power jerk 120#
    2 - 12 cal assault bike
    3 - wall walk + 12 shoulder taps
    4 - 15 med ball cleans 20#

    Worked up a heck of a sweat on that one!
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  4. 7/15/19 Workout

    by , July 15th, 2019 at 09:15 AM (Swimming Through Jello)
    Saturday did a 12-mile bike with my wife. Didn't go real fast but man, my butt hurt from the seat afterward! Then drove up to Quad Cities for a bachelor party for a buddy. Even though I really didn't do anything active Sunday, for some reason my tris/lats were really sore in the water this morning.

    Monday, 7/15/2019 Pool Workout
    Kennedy Rec Center (LCM)

    400 sw
    4x100 k 2:15 d1-4
    3x200 pull 3:30 150 fr/50 IMO

    4x{4x50 fast"ish" 1:00
    100 ez 2:30}
    Rd1-fr, Rd2-bk, Rd3-fr, Rd4-IMO

    300 cruise
    300 fr 50 r-arm/50 l-arm/50 sw
    200 p negative split
    100 fr FAST

    200 warmdown

    3800m

    Updated July 15th, 2019 at 09:53 AM by JPEnge

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  5. 7/12/19 Workout

    by , July 12th, 2019 at 08:01 AM (Swimming Through Jello)
    Friday, 7/12/2019 CrossFit Workout

    Warmup - jogging, stretching, barbell warmup

    Strength - A) Bench Press - 45/6, 95/6, 135/6, 155/6, 175/6
    B) Bent over row - 95/10, 135/10, 145/10

    Conditioning - 3 rounds
    400m run
    15 hang squat snatch 75#
    8:45

    Tough workout week! Have a bachelor party to go to this weekend so might lift in the garage Sunday but definitely taking rest day Saturday... feeling pretty beat up overall! Been trying to work hard this summer to get back in shape after I was sick, seems to be paying off.
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  6. 7/10-7/11/19 Workouts

    by , July 11th, 2019 at 11:07 AM (Swimming Through Jello)
    Wednesday, 7/10/2019 Pool Workout

    Lindbergh HS (SCY)

    I'm out of town Saturday and wife had a work meeting Wednesday night so I decided to go in for the sprint group practice in the afternoon so I can get my three swims in this week.

    300 fr 4:30
    6x100 IM - 1,2-k 1:45, 3-D/S 1:35, 4-S/D 1:35, 5,6-sw 1:25
    3x200 p 2:30

    2x{2x75 k d1-2 1:20
    3x50 bk k midpool :55
    4x25 k w/board d1-4 :30}

    3x{1x125 1:45 50 ez/75 fast
    2x100 1:30 50 ez/50 fast
    3x75 1:15 50 ez/25 fast}
    Rd 1 - fast fr
    Rd 2 - fast not free
    Rd 3 - fast w/pads + fins mix

    3x{25 fast off blocks
    50 ez
    25 bucket pull}
    Rd 1 - br
    Rd 2 - fr
    Rd 3 - fl

    100 warmdown

    4300y


    Thursday, 7/11/2019 Pool Workout

    Kennedy Rec Center (LCM)Decided to do the Masters workout hoping I would be able to cruise it a bit since I'm pretty sore from the past few days workouts, but... well, lots of long course fly and breast. At least the intervals were long!

    5x100 add-on backstroke :15 rest

    3x{4x150 3:00
    1 - 25 st1/125 st2
    2 - 25k st1/25 sw st1/100 sw st2
    3 - 25k st1/50 sw st1/75 sw st2
    4 - 100 sw st1/50 sw st2}
    Rd 1&3 - st1 fl, st2 fr
    Rd 2 - st1 br, st2 bk

    6x50 1:00 dr/sw warmdown

    2600m
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  7. 7/9/19 Workout

    by , July 9th, 2019 at 08:15 AM (Swimming Through Jello)
    Tuesday, 7/9/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos

    Strength - A1) Split squat - 30/12, 45/12, 65/12
    A2) Strict upright row (DB) - 35/12x3

    Conditioning - For time
    400m row
    30 push press 95#
    20 C2B pullups
    100 double unders
    20 C2B pullups
    30 push press 95#
    400m row
    14:04

    //Forgot how to butterfly my C2Bs so that took forever. Was tough overall though!
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  8. 7/7-7/8/2019 Workouts

    by , July 8th, 2019 at 09:07 AM (Swimming Through Jello)
    Sunday, 7/7/2019 Garage Weights

    Snatch and squat Sunday again! Five pounds up on everything.

    Warmup - dog walk, mow lawn, stretching

    Snatch - 95/3, 115/1, 135/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1

    Back Squat - 155/3, 225/2, 245/1, 260/1x10


    Monday, 7/8/2019 Pool Workout
    Kennedy Rec Center (LCM) - 86 degree bathtub ugh!

    300 fr/250 (125bk/125fr)/200 (50br/50fr)/150 (25fl/25fr)/100 IM

    1x100 k fr :15 rest
    2x50 k br :15 rest
    1x100 k fl/fr :15 rest
    2x50 k fr :15 rest

    200 p/pads + snkl 3:30 + 8x50 1:00 d1-4
    200 k/fins 3:30 + 6x50 1:05 o-bk e-fr d by pairs
    200 p/pads + snkl 3:30 + 4x50 1:10 o-br e-fr d by pairs
    200 k/fins 3:30 + 2x50 1:15 o-fl e-fr fast

    200 warmdown

    3400m
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  9. 7/6/19 Workout

    by , July 6th, 2019 at 12:30 PM (Swimming Through Jello)
    Saturday, 7/6/2019 Pool Workout

    Lindbergh High School (yards)

    300 fr/200 IM dr/100 k/100 IM

    8x75 1:30 50 k/25 fast sw IMO

    20x25 :40 IMO + fly
    1 - underwater kick
    2 - drill
    3 - 15m underwater
    4 - swim fast

    300 swim "for time" (3:10)
    3x100 pull 1:20
    2x50 ez 1:00
    4x75 k/fins 1:00
    2x50 ez 1:00
    6x50 pull w/snorkel :40

    4x3x25 :30 1-k FAST w/board, 2,3-ez

    200 warmdown

    3700y

    Bad air still, I think maintenance does some kind of exhaust setback in the summer. But I actually was able to get going pretty fast today!
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  10. 7/3-7/4 Workouts

    by , July 5th, 2019 at 09:33 AM (Swimming Through Jello)
    Wednesday, 7/3/2019 Garage Lifting

    Warmup - dog walk, plyos

    Clean + Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1, 205/3+1x3
    //That was a lot of work. Tough sets!

    Snatch Balance - 135/3, 165/3, 185/3, 195/3, 205/3

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


    Thursday, 7/4/2019 Pool Workout
    Pool is dang hot, 85 at this point. Stormed last night so they didn't get to put the aerators in. Took some extra rests throughout to cool off, still got everything done in under and hour and a half.

    5x200 3:30 - add-on IM drill

    1x100 k 2:10
    1x100 k/sw 1:55
    1x100 sw 1:40
    2x100 k 2:05
    2x100 k/sw 1:50
    2x100 sw 1:35
    3x100 k 2:00
    3x100 k/sw 1:45
    3x100 sw 1:30

    3x{250 + 150}
    Rd 1 - k/fins 3:45/2:15
    Rd 2 - 50 fr/50 st 4:00/2:25
    Rd 3 - 50 st/50 fr 4:15/2:35

    4x{50 fast 1:00 + 25 ez :30}

    100 warmdown

    4400m

    I think that's the most yardage I've done since I've been back in Masters. Maybe did more one of the Saturdays I swam with the National group in the spring before Sectionals, but this is waaaaay most long course at least.

    Full rest day tomorrow I think, my body is feeling pretty beat up.
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  11. 7/2/19 Workout

    by , July 2nd, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 7/2/2019 CrossFit Workout

    Warmup - jog, plyos, stretching

    Strength - A1) Lateral sled pull - 70/50m, 90/50m, 115/50m ea side
    A2) Rotational ball slams - 30/8 ea side
    A3) Side planks 3x:45 ea side

    Conditioning - EMOM 16
    1 - 12 l arm DB thruster 40#
    2 - 15 cal row
    3 - 12 r arm DB thruster 40#
    4 - 10 box jump + step down (2 sets 24", 2 sets 30")
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  12. 6/30/19 Workout

    by , July 1st, 2019 at 04:22 PM (Swimming Through Jello)
    Out of order here... forgot my Sunday lifting.

    Sunday, 6/30/2019 Garage Lifting

    Warmup - stretching, barbell warmup

    Snatch - 95/2, 115/1, 135/1, 155/3, 165/2, 175/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1
    //Did all that in about 10 minutes... lots of work in the 93 degree heat!

    Back Squat - 155/3, 225/2, 245/1, 255/1x10
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  13. 7/1/19 Workout

    by , July 1st, 2019 at 09:09 AM (Swimming Through Jello)
    Monday, 7/1/2019 Pool Workout

    Pool was hot today, time for the aerators!

    150 fr/150 fr-fl-fr/150 fr-bk-fr/150 fr-br-fr

    2x100 k :15 rest
    4x50 k :15 rest

    300 p :30 rest
    6x50 o-ez, e-fast 1:15
    300 k/fins :30 rest

    200 p :20 rest
    4x50 o-ez, e-fast 1:10
    200 k/fins :30 rest

    100 p :10 rest
    2x50 o-ez, e-fast 1:05
    100 k/fins

    3x{100 fr @200 pace 1:40
    100 k d1-3 2:30}

    200 warmdown

    3600m
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  14. 6/29/19 Workout

    by , June 29th, 2019 at 03:22 PM (Swimming Through Jello)
    Saturday, 6/29/2019 Pool Workout

    Started the day with a 40-minute bike ride with my wife. Not fast but I'm not exactly used to biking so legs were feeling it. Then to the pool a couple hours later... definitely feeling it!

    2x400 :60 RI
    1 - ez fr
    2 - IM SKiDS

    3x400 :60 RI
    1 - p br3 80%
    2 - IM dr/sw
    3 - p br4 faster than 1

    4x400 6:40
    200 fr/200 IM k - hold first 200, descend second 200

    8x50 :55 dr/sw warmdown

    4000y
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  15. 6/28/19 Workout

    by , June 28th, 2019 at 08:04 AM (Swimming Through Jello)
    Friday, 6/28/2019 CrossFit Workout

    Forgot to set my alarm, so ended up waking up at 4:52 instead of usual 4:35... was in a rush and didn't get to eat my pre-workout bowl of cereal but made it just a tiny bit late to the gym.

    Warmup - KB warmup, plyos, barbell warmup

    Skill - A1) KB snatch - 53/8, 61.5/8, 70/8 ea arm
    A2) Seated box jump - 36"/6, 42"/6, 48"/6

    Conditioning - 3 rounds
    15 power clean 135#
    15 burpee box jump 24"
    10:30
    OMG the lactic acid!
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  16. 6/27/19 Workout

    by , June 27th, 2019 at 08:45 AM (Swimming Through Jello)
    Thursday, 6/27/2019 Pool Workout

    Swam with the college kids today for the hour I had... or at least, tried to. Ran out of gas by the end!

    300 fr 5:00
    2x50 fr dr/sw 1:00
    200 fr 3:20
    3x50 bk dr/sw 1:05
    100 fr 1:40
    4x50 IMO dr/sw 1:10
    50 fr

    4x50 k 1:10
    4x100 p 1:35
    4x50 k 1:05
    4x100 p 1:30
    4x50 k 1:00

    2x100 k/fins 1:35
    4x50 IMO 200 pace w/fins :55

    100 warmdown

    3000m
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  17. 6/25/19 Workout

    by , June 25th, 2019 at 07:57 AM (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!
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  18. Weekend Workout

    by , June 24th, 2019 at 09:18 AM (Swimming Through Jello)
    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
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  19. 6/21/19 Workout

    by , June 21st, 2019 at 08:55 AM (Swimming Through Jello)
    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!
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  20. 6/20/19 Workout

    by , June 20th, 2019 at 09:28 AM (Swimming Through Jello)
    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
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