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Swimming Through Jello

  1. 11/21/19 Workout

    by , November 21st, 2019 at 09:30 AM (Swimming Through Jello)
    Thursday, 11/21/2019 Pool Workout
    Shoulders were pretty much trashed today after past couple of days of gym!400 sw/300 IM k-dr-sw/200 k/100 IM dr

    5x50 fr :55 br5/7 x25
    5x50 kicking drill 1:00 mix strokes

    2x150 mixed IM 2:30
    4x75 sw/k/sw st 1:20
    6x50 fr push pace :50
    4x75 sw/k/sw st 1:20
    2x150 mixed IM 2:30

    8x50 V.S. x25 :50

    16x25 w/fins :30
    1 - scull
    2 - streamline k
    3 - power drill
    4 - sw fast

    100 ez
    2x25 fast 25 off blocks + 25 ez
    100 ez

    4100y
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  2. 11/19-11/20 Workouts

    by , November 20th, 2019 at 11:48 AM (Swimming Through Jello)
    Tuesday, 11/19/2019 CrossFit Workout

    Warmup - running, plyos, stretching

    Strength - Shoulder Press - 45/5, 75/5, 95/8,8, 100/8, 105/8

    Conditioning - AMRAP 12
    1 power clean 155#
    100m run
    3 bar MUs
    + 1 power clean per round
    7 rounds + 8 power cleans

    Wednesday, 11/20/2019

    Warmup - rowing, KB warmup

    Strength - Deadlift - 135/8, 225/8, 275/5, 295/6,6, 305/6, 315/6

    Conditioning - In teams of 2
    3 rounds
    200m farmer's carry (split 100m, I did 75# DBs)
    30 TTB (I did 2 sets of 10)
    40 cal row (I did 20 each round)
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  3. Weekend Workouts

    by , November 18th, 2019 at 09:28 AM (Swimming Through Jello)
    Saturday, 11/16/2019 Pool Workout

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

    5x50 :50 best average (:30) + 50 ez
    5x50 :55 best average (:29) + 50 ez
    5x50 1:00 best average (:27 mid) + 50 ez
    5x50 1:05 best average (:26 mid) + 50 ez
    5x50 fly 1:10 best average (:27 first, then slowly died :P) + 50 ez

    4x IMO{50 1:00 1st 15 fast
    50 1:00 middle 15 fast
    50 1:00 last 15 fast
    100 k ez NTOB}

    200 warmdown

    3700y


    Sunday, 11/17/2019 Garage Workout

    w/53# KB
    4 rounds
    20 RKBS
    5/arm KB snatch
    to backyard and back overhead carry, switch arms halfway


    Monday, 11/18/2019 Pool Workout

    Coach didn't show up so I did double duty. Kinda incoherent workout at last minute.

    1000 mix

    fr D1-3{3x100 1:30
    3x50 :50
    3x25 :30}
    25 ez

    p/pads D1-3{3x200 3:00
    3x100 1:30
    3x50 :50}

    k/fins D1-3{3x100 1:30
    3x50 :50
    3x25 :30}
    25 ez

    4xIMO{2x25 streamline k :40
    2x25 power drill :35
    2x25 sw fast-ish :30
    50 ez 1:00}

    100 warmdown

    4300y
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  4. 11/14/19 Workout

    by , November 14th, 2019 at 09:46 AM (Swimming Through Jello)
    Thursday, 11/14/2019 Pool Workout

    Lower yardage, higher intensity today. Fun!

    3x{100 fr/100 IM/100 p/100 k}

    1x100 fr 2:00 (1:07)
    8x25 fl :40 best average (:13 mid)
    1x100 fr 2:00 (1:04)
    8x25 bk :40 best average (:13 mid)
    1x100 fr 2:00 (1:00)
    8x25 br :40 best average (:15 low)
    1x100 fr 2:00 (:57)
    8x25 fr :40 best average (:12 mid)
    1x100 fr 2:00 (:53 high)

    200 ez

    3x{4x50 k IMO 1:00
    2x25 fast :30 w/fins}

    200 warmdown

    3650y
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  5. 11/12-11/13 Workouts

    by , November 13th, 2019 at 02:51 PM (Swimming Through Jello)
    Tuesday, 11/12/2019 CrossFit Workout

    Warmup - band stretches, plyos

    Strength - A) Shoulder Press - 45/5, 75/4, 95/3, 110/1, 120/1,1,3
    B) Reverse lunge - 120/12, 135/12, 155/12

    Conditioning -
    500m row
    40 squats
    30 situps
    20 pushups
    10 pullups
    3:47


    Wednesday, 11/13/2019 CrossFit Workout

    Warmup - rowing, barbell warmup

    Strength - Deadlift - 135/5, 225/3, 275/3, 315/2, 345/1, 365/1,1,1,1,1
    //Last single was supposed to be an AMRAP set but I really wasn't feeling it for some reason this morning.

    Conditioning - 8 rounds rowing
    :45 on/:15 off
    :30 on/:30 off
    :15 on/:45 off
    314 total calories
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  6. Weekend Workouts

    by , November 11th, 2019 at 09:30 AM (Swimming Through Jello)
    Saturday, 11/9/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 225/2, 240/1, 255 (pause)/1,1,1,1, (no pause) 3

    Hang Power Clean + Power Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1x3

    Shoulder Press - 45/5, 75/3, 95/3, 115/3,3,3


    Sunday 11/10/2019

    16 mile bike ride


    Monday, 11/11/2019 Pool Workout

    In hindsight, the 16 mile bike ride after not riding for a couple months was probably not the best idea - got some pretty bad quad cramps early on here!

    10x100 o-fr 1:30, e-k/dr 1:40

    6x100 p 1:30
    25 fr/25 shark

    2x{4x25 UWK :40/:30
    4x50 sw/k 1:00/:50
    4x75 50 1-arm/25 sw 1:20/1:10
    4x100 build 1:30/1:25}
    rd2 w/fins

    8x50 :55
    d1-4 br; 5-8 k

    Buckets - 8xUW + 3 fast cycles

    200 warmdown

    4400y
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  7. 11/7/19 Workout

    by , November 7th, 2019 at 01:41 PM (Swimming Through Jello)
    Thursday, 11/7/2019 Pool Workout

    Super, super sore from the past week or so of workouts. This was kind of a going-through-the-motions swim, though as usual I'm glad I went.

    2x{100 fr/100 IM/100 p/100 k}

    10x25 scull :45 o-feet first, e-hands first

    4x{200 2:45
    2x100 IM 1:30
    1x100 st dr 1:45}
    200s - rd1 fr, rd2 p, rd3 k/fins, rd4 fr/fins

    10x50 p/rev paddles
    1-3 :55
    4-5 :50
    6-8 :45
    9-10 :40

    250 warmdown

    3800y
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  8. 11/5-11/6 Workouts

    by , November 6th, 2019 at 09:19 AM (Swimming Through Jello)
    Tuesday, 11/5/2019 CrossFit Workout

    Warmup - rowing, stretching

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/2, 340/2,2,2,2,6

    Conditioning - 3 sets, 4:00 on, 4:00 off
    25 cal row, then
    AMRAP
    10 TTB
    20 walking lunge 35# DB per hand
    73 reps, 70 reps, 63 reps

    Wednesday, 11/6/2019 CrossFit Workout

    Warmup - Tabata plyos, PVC/barbell warmup

    Strength - A) Snatch + OHS - 95/1+3, 115/1+3, 135/1+3, 155/1+3, 175/1+3, 185/f, 1+3
    //Feeling really slow after the deadlifts/lunges yesterday evening!

    B) Pike HSPU - 8x4 EMOM

    Conditioning -
    20-16-12-8-4
    DB Snatch 50#
    Box jump 24"
    4:27
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  9. Weekend Workouts

    by , November 4th, 2019 at 12:53 PM (Swimming Through Jello)
    Friday, 11/1/2019 Garage Lifting

    Warmup - stretching, plyos, barbell warmup

    Back Squat - 45/3, 135/3, 185/3, 225/2, 240/2,2,2,2,8

    Shoulder Press - 45/8, 75/8, 95/8,8,8

    BB Row - 155/8,8,8


    Saturday, 11/2/2019 Pool Workout

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

    4x RIMO {2x75 1:20 k/kdr/DPS
    8x25 :30 d by pairs to 90%
    2x50 1:15 fast - 100 pace, #1 off blocks}

    100 float

    15x50 1:00 1 fast k/1 ez/1 fast k/2 ez/1 fast k/3 ez/1 fast k/4 ez/1 fast k

    200 warmdown

    3850y


    Sunday, 11/3/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Hang PSn + Hang Sn - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 165/1+1x11

    1A) Shoulder Press - 45/5, 75/5, 95/5, 105/5,5,5
    1B) KB Row - 53/10,10,10 ea arm
    1C) KB skullcrusher - 53/10,10,10


    Monday, 11/4/2019 Pool Workout

    1000 SKiDS

    400 p br3/5/7x50 neg split 5:00
    3x100 k d1-3 1:50
    200 p br5/7x50 neg split 2:40
    2x50 br k d1-2 1:00

    12x50 1:00 drills
    1-2 long UW; 3-4 scull; 5-6 spin drill; 7-10 flip at flags; 11-12 DPS

    5x200 2:40 build by 50
    1-fr; 2-k/fins; 3-bk; 4-k/fins; 5-sw/fins

    6x50 25 start drill + 25 ez

    200 warmdown

    4100y
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