View RSS Feed

Swimming Through Jello

  1. 12/31/18 Workout

    by , December 31st, 2018 at 03:04 PM (Swimming Through Jello)
    Coached this morning so don't get to swim again until Wednesday.

    Monday, 12/31/2018 CrossFit Workout

    Warmup - airbike, KB warmup, stretching

    Strength - A1) BTN Press - 45/6, 75/6, 95/6, 105/6x3
    A2) DB bent row - 50/10, 60/10, 65/10

    Conditioning -
    AMRAP 10
    15 cal bike
    60m KB farmers carry 70# per hand
    15 russian KB swings 70#
    4 rounds + 15 cal

    4 min rest

    AMRAP 10
    15 cal row
    60m overhead DB carry 35# per hand
    15 DB front squats 35# per hand
    3 rounds + 60m carry
    Categories
    Uncategorized
  2. 12/29/18 Workout

    by , December 29th, 2018 at 05:58 PM (Swimming Through Jello)
    Saturday, 12/29/2018 CrossFit Workout

    Warmup - plyos, movement warmup

    Conditioning - in teams of two (with my wife)
    70 cal bike
    70 box jump overs
    70 DL 115#
    70 hang power cleans 115#
    70 burpees
    70 shoulder to overhead 115#
    70 DL 115#
    70 box jump overs
    70 cal bike
    27:14

    2:06 faster than we did last year - so we're still getting better at CF even though I've replaced half of my training time with swimming. Cool!
    Categories
    Uncategorized
  3. Couple days workouts

    by , December 28th, 2018 at 03:50 PM (Swimming Through Jello)
    Did the ol' Daily Double on Thursday - swimming in the morning, CF in afternoon.

    Thursday, 12/28/2018 Pool Workout
    3x{100 fr 1:30, 100 IM 1:40, 100 back 1:50, 100 k 2:00}}

    4x{75 br 1:35 - 25 pull, 25 KPK, 25 sw
    100 fr 1:25 d1-4}

    6x50 dr/sw 1:00 ez

    4x{25 fly :30 build
    50 bk/br 1:00 work turn/pullout
    75 fr 1:30 build
    100 IM 2:00 d1-14 from 80%-100%}

    6x50 ch/sw 1:00 warmdown

    3500y

    Thursday Afternoon CrossFit

    Warmup - 2x1:00 bike, 5 pushups, 10 PVC good mornings, 15 situps; stretching, plyos

    Strength - A1) Complex 1-leg DL + lunge 4x8 - w/ 53# DB ea hand
    A2) Bent over row - 2x6x165, 2x6x185
    A3) Plank - 4x1:00

    Conditioning - 5 rounds
    7 burpee pullups
    10 thrusters 95#
    7:59

    Friday, 12/28/2018 CrossFit Workout

    Warmup - PVC warmup, plyos, snatch drills

    Strength - Hang Snatch - 95/3, 115/3, 135/3, 155/3, 175/3, 185/brainfart, 3, 195/3

    Conditioning - 4 rounds
    30 wall balls 20#
    3x(1 wall walk + 10 shoulder taps)
    11:22
    Categories
    Uncategorized
  4. 12/26/18 Workout

    by , December 26th, 2018 at 11:56 AM (Swimming Through Jello)
    Wednesday, 12/26/2018 Pool Workout

    Getting up early on Christmas break!

    200 fr :30 rest
    300 k/d/s x50 :45 rest (fr/bk)
    400 k/l-arm/r-arm/sw x25 (fr/bk)

    4x100 pull :30 rest
    25 - scull
    25 - fr pull work catch
    25 - br pull (no glide)
    25 - fr pull work hand acceleration

    4x{100 fast/150 cruise 4:00, 125 cruise/100 fast 4:00}
    //So this was a broken fast efforts with staggered go times and varied distances to theoretically even the finishes out for the 3 of us there. So 72 year old Doug went at the top, former distance swimmer Julian went at the :05, I went at the :10. I hit the wall after the 3 round 1st fast 100 and only did 100 cruise after that and the 4th round - so my set was 100 less than as written. Still good effort!

    8x50 dr/sw, ch/sw 1:00 EZ

    8x25 :30 o-fast, e-ez
    //Also staggered. Doug at top, Julian at :01, me at :03.

    200 warmdown

    3900y

    Might do a double tomorrow - swim first thing in the morning and then go to the gym if my wife decides she wants to.
    Categories
    Uncategorized
  5. Weekend Workouts

    by , December 24th, 2018 at 01:14 PM (Swimming Through Jello)
    Saturday 12/22/2018 CrossFit Workout

    Warmup - plyos, movement warmups

    Conditioning - "Twelve Days of Christmas" - Done like the song (1, 2-1, 3-2-1, etc)
    1 - Squat clean thruster 95#
    2 - Handstand pushup
    3 - box jump 24"
    4 - burpees
    5 - wall ball shots
    6 - push press 95#
    7 - front squat 95#
    8 - KB swing 53#
    9 - pullups
    10 - front rack lunge 95#
    11 - pushups
    12 - sumo deadlift high pull 95#
    26:22
    almost 2 minute PR from last year!


    Sunday 12/23/2018 Pool Workout

    Afternoon pool workout to make up for not having Tuesday practice.

    3x{150 free 2:20
    100 k 1:50
    50 IMO 1:00}

    4x{75 side/side/back kick 1:45
    75 l-arm/r-arm/swim 1:30
    100 IM D1-4 2:00}
    IMO, breast k/board, KPK for kick and drill

    6x50 dr/sw 1:00

    6x150 2:30 "Vanishing Freestyle" to breaststroke
    //Groin started to pull a little so did the last 1+ as just flutter kick on back

    6x50 dr/sw 1:00 warmdown


    Monday 12/24/2018 Garage Lifting

    Coached in the morning - the bad thing about coaching is that I make up workouts that I want to do! Then lifted in the garage.

    Back squat - 45/5, 135/3, 185/3, 225/3, 255/3, 280/3, 265/5, 250/7, 235/10
    //Finally went up in weight though that was tough because it was cold outside so took me a bit to warm up!

    5 rounds (not for time)
    3 push press 165#
    20 Russian KBS 53#
    Categories
    Uncategorized
  6. 12/21/18 workout

    by , December 21st, 2018 at 11:55 AM (Swimming Through Jello)
    Friday, 12/21/2018 CrossFit Workout

    Colonoscopy Thursday for my UC. Looks like things are not quite as remissed as expected, might be changing medications for a bit. Nothing too terrible down there though. I'm going to blame prep and procedure for my poor workout this morning.

    Warmup - various plyos, PVC and barbell warmup

    Strength - High Hang Snatch - 45/2, 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/1+b

    Conditioning -
    2000m row
    50 wall balls
    1000m row
    35 wall balls
    500m row
    20 wall balls
    21:08
    Categories
    Uncategorized
  7. 12/18-12/19

    by , December 19th, 2018 at 09:27 AM (Swimming Through Jello)
    Tuesday, 12/18/2018 CrossFit PM Workout

    Warmup - KB warmup, muscleup progressions

    Strength - Sumo DL - 135/6, 225/6, 275/6, 315/6, 315/3,3,3,3
    //Went a little light on these, left piriformis (I think) was feeling buggy)

    Conditioning - 3 rounds
    50 air squats
    7 muscleups
    10 hang power clean 135#
    8:16

    Wednesday, 12/19/2018 Pool Workout

    2x{300 fr 1min rest
    200 p br3/5/7/3 :30 rest
    100 k :30 rest}

    3x150 k 2:30 (held just over 2:00)
    100 ez 2:00
    3x75 br k 1:50 (held 1:06)
    100 ez 2:00
    3x50 k w/board 1:10 (held :38)
    100 ez 2:00
    3x25 k :40 (held :16)

    6x50 dr/sw 1:00

    12x50 VS 1:00 (fast - 24.0 free, 26.0 back, 31high breast)
    50 ez
    12x25 VS :35 (fast - 12high fly, 12low back, 11low free)
    200 warm down

    3850y
    Categories
    Uncategorized
  8. 12/17/18 Workout

    by , December 17th, 2018 at 05:01 PM (Swimming Through Jello)
    Monday 12/17/2018 Pool Workout

    3x100 fr 1:40 easy
    4x50 k 1:05
    2x100 fr 1:35 moderate
    4x25 k :40 work underwaters
    1x100 fr 1:30 90%
    100 k fast
    100 ez

    3x200 3:10 (2x90%)+5s
    4x150 p 2:30 br3/5/7
    2x200 3:20 (2x90%)
    4x50 p :50 br4 d1-4
    1x200 fast
    //This set did *not* go well. I think I misunderstood what 90% was supposed to be on the warmup, besides the fact that I just am missing endurance. Need to work on being able to maintain speed if I ever want to be decent at anything longer than a 100 again...

    6x50 dr/sw 1:00

    2x{2x25 fast :30
    2x50 rev build :50
    100 easy 1:40}
    100 warmdown

    4100y
    Categories
    Uncategorized
  9. Long week

    by , December 15th, 2018 at 03:36 PM (Swimming Through Jello)
    Have been on jury duty the past week so haven't really had the opportunity to log workouts. Here's a summary:

    Sunday 12/9 - Squats 275/3, 260/5, 245/7, 230/10, 3 rounds 20 RKBS, 20 R twists, 5 knee jumps

    Monday 12/10 - Freestyle day, building warmup, small kick set, 2x9x100 varying intervals pushing middle 100 of each set of 3, Burnt Ends finisher

    Tuesday 12/11 - Missed due to jury duty - coached in the morning, got out too late at night to workout

    Wednesday 12/12 - CrossFit - TTB and core work, BtN SnPP up to 195/5, AMRAP 11 of 6 TTB, 8 box jumps, 10 DB Sn

    Thursday 12/13 - IM day - normal Thursday warmup, main set kicking and power drills and some fast 50s IMO (26 low fly, 26 mid back, 31 low breast), 100 IM finisher (57 high from a push)

    Friday 12/14 - CrossFit - HPSn up to 165/3x3, rowing, HSPU, situp, jump rope partner conditioning workout

    Saturday 12/15 - Just back squats today, same as last week. Kind of tight, hopefully will be able to up the weight next week.
    Categories
    Uncategorized
  10. 12/6/18 Workout

    by , December 6th, 2018 at 09:38 AM (Swimming Through Jello)
    Thursday, 12/6/2018 Pool Workout

    3x{100 fr 1:30, 100 IM 1:40, 100 bk dr 1:50, 100 k 2:00}

    3x{300 1-1, 2-2, 3-3 st-fr DPS 4:30
    200 50 st/25 fr d50s 3:30
    3x50 p 6/4/2 breaths x 50 :50
    8x25 o-fr 3 breaths, e-st fast :30}

    200 warmdown

    3950y

    The cold is still sticking around, consequently I haven't slept that well the past few days and am having some trouble breathing right. Performance is about what you'd expect given that. 25s were good, 50s were OK, everything else was pretty bad.
    Categories
    Uncategorized
  11. 12/4-5/18 Workout

    by , December 5th, 2018 at 10:45 AM (Swimming Through Jello)
    Tuesday, 12/4/2018 CrossFit Workout

    Did my first day of coaching Tuesday morning, it was more assistant coaching because the head coach is easing me into it. Getting used to the multitasking between two or three groups of intervals is going to be the tough part but it'll be fun. CF in the evening after work. Stuffy and a little sore from a cold so probably not my optimum effort.

    Warmup - rowing drills, 2x(10 KB swing, 5 tempo RR, 5 tempo pushups, 10 air squats)

    Strength - Deadlift (dead stop between reps) - 135/5, 225/5, 275/5, 315/5, 335/5, 355/5

    Conditioning - "Christine"
    3 rounds
    500m row
    12 bodyweight DL (190#)
    21 box jumps 24"
    9:58


    Wednesday, 12/5/2018, CrossFit Workout


    Warmup - plyos, banded stretching, barbell warmup

    Strength - A) Tempo strict pullups - 5x5 fast concentric, 3 sec hold, 5 sec eccentric
    B) Tempo overhead squats (same tempo) - 95/5, 135/5, 155/5, 175/5, 185/5

    Conditioning - EMOM 9
    1 - 45 sec ring plank
    2 - 12 reverse lunges 50# DBs
    3 - 6/arm 1-arm push press 50# DB
    Categories
    Uncategorized
  12. Some Workouts

    by , December 3rd, 2018 at 09:53 AM (Swimming Through Jello)
    So, I was going to go to the gym Friday evening but my wife forgot to bring my clothes with her... so no workout Friday, took the dogs on ~4 mile walk Saturday.

    Sunday, 12/2/2018 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Hang Snatch - 95/2, 115/2, 135/2, 155/2, 165/1, 175/1, 185/1, 195/1, 205/f,b,1
    //Blargh.

    Back Squat - 135/3, 185/3, 225/3, 255/3, 275/3, 260/5, 245/7, 230/10
    //Felt better than last week. Maybe up it by 5 pounds next week.

    3 sets -
    20 RKBS 53#
    20 Russian twists 20#

    Monday, 12/3/2018 Pool Workout
    Not as sore as I was last Monday after the squats, so that's improvement! But sinuses started getting stuffy Sunday afternoon plus some aches... ugh, winter colds.

    400 fr
    300 p br3/4/5 x 50
    200 k/dr
    100 build to 90% (n= 1:02.3)

    2x{4x100 1:30 n+2
    3x100 1:35 n
    2x100 1:40 n-2
    1x100 FAST}
    //Did round 1 free, round 2 k/fins. Probably went a little too fast on my set-the-pace 100. Had a hard time holding what I was supposed to. But, I felt like I kept a good 6-beat kick throughout which is an improvement at least. Still working on DPS in the 6-beat though.

    6x50 dr/sw 1:00 EZ

    4x{50 TPS :55
    50 heads-up :55
    50 build :55}
    //Just some free drill work.

    200 warmdown

    4100
    Categories
    Uncategorized