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Swimming Through Jello

  1. 6/29/18 Workout

    by , June 29th, 2018 at 09:11 AM (Swimming Through Jello)
    Friday, 6/29/2018 CrossFit Workout

    Warmup - 3x(:45 row, 3 burpees, 3 inchworms, 10 squats), stretching, plyos

    Strength - 4x(30m sled drag sprint, 30m sled reverse pull) 135# sled

    Conditioning -
    400m run
    21/leg single leg KB DL 53#
    21 straight leg situps
    200m run
    15/leg SL KB DL
    15 SL situps
    100m run
    9/leg SL KB DL
    9 SL situps
    8:55

    Extra - Split jerk - 155/1, 165/1, 175/1, 185/1, 205/1, 235/1
    Just playing around there. Haven't split jerk in like forever.
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  2. 6/28/18 Workout

    by , June 28th, 2018 at 09:52 AM (Swimming Through Jello)
    Thursday 6/28/2018 Pool Active Recovery Workout
    SCY w/CrossFit people

    100 fr/100 k on side
    3x{3x50 dr/sw}

    50 fl
    75 fr
    100 IM
    125 k
    150 br
    125 k
    100 IM
    75 fr
    50 br

    18x25 fast - long underwaters

    100 warmdown

    2050 - though the pool might be a tad short. I Google Maps'd it at it said 74.3 ft. So not too bad if it is short.
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  3. 6/27/18 Workout

    by , June 27th, 2018 at 07:49 PM (Swimming Through Jello)
    Wednesday, 6/27/2018 CrossFit Garage Workout
    Might get stormed out of swim practice tomorrow so did yesterday's CrossFit workout that looked fun in my garage just in case.

    Warmup - plyos, stretching

    Strength (deload week) - A1) DB shoulder press - 25/20x3
    A2) Inverted row - 3x10

    Conditioning - AMRAP 7 minutes
    7 box jump 24"
    7 burpees
    7 KBS 53#
    7 rounds + 11 reps
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  4. 6/26/18 Workout

    by , June 26th, 2018 at 09:44 AM (Swimming Through Jello)
    Tuesday, 6/26/2018 Pool Workout
    Thunderstorms in the area so got to swim in the bathtub, 85 degree, lane line-less SCM pool, and nobody else showed up so I was all by myself. Hooray?

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

    8x75 k/dr/sw IMO 1:20

    20x50 pull - 6 reverse paddles :55, 6 no paddles :55, 8 pads & snorkel :50

    24x25 :40 D1-3, 3 k/3 sw IMO

    200 warmdown

    3200m

    I think my triceps just live in a constant state of soreness at this point. Haven't gotten much power out of them since Nationals... think the rowing yesterday got me this time.
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  5. 6/25/18 Workout

    by , June 25th, 2018 at 09:00 AM (Swimming Through Jello)
    Monday 6/25/2018 CrossFit Workout

    Warmup - yoga, stretching, plyos

    Strength (deload week) - Goblet Squat 4 sec eccentric, 2 sec hold bottom - 70#/8x3

    Conditioning -
    50 cal row
    5 MU
    40 cal row
    4 MU
    30 cal row
    3 MU
    20 cal row
    2 MU
    10 cal row
    1 MU

    10:35

    Core - 3x{40 abmat situps, 20 sec ea arm 1-arm DB overhead hold 50#, 1 min rest}
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  6. 6/24/18 Workout

    by , June 24th, 2018 at 12:40 PM (Swimming Through Jello)
    Went kayaking a bit with my mom Saturday, also some yard and housework, but otherwise pretty much a rest day. Back in the water this morning.

    Sunday, 6/24/2018 Pool Workout
    CMS, LCM

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

    300 5:30 100 fr/50bk
    2x150 o-fr 2:30 e-fr/bk/fr 2:40
    4x100 p/pads & snorkel 1:45

    4x{4x50 1:15 1-k, 2-dr, 3-smooth, 4-fast} br/bk/fr/br
    8x50 1:00 25 UWK/fins 25 easy

    8x50 1:00 o-25 fast IMO 25 easy, e-smooth
    //Purpose of these was to get some video, might post it if I can crop and stitch so it's not too long.

    100 warmdown

    3500m
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  7. 6/22/18 Workout

    by , June 22nd, 2018 at 09:32 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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  8. 6/21/18 Workout

    by , June 21st, 2018 at 09:14 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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  9. 6/19/18 Workout

    by , June 19th, 2018 at 08:59 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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  10. 6/18/18

    by , June 18th, 2018 at 09:46 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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  11. 6/17/18 Workout

    by , June 17th, 2018 at 10:19 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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  12. 6/15/18 Workout

    by , June 15th, 2018 at 09:34 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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  13. 6/14/18 Workout

    by , June 14th, 2018 at 09:40 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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  14. 6/13/18 Workout

    by , June 13th, 2018 at 09:07 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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  15. 6/12/18 Workout

    by , June 12th, 2018 at 09:22 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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  16. 6/11/18 Workout

    by , June 11th, 2018 at 09:53 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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  17. 6/10/18 Workout

    by , June 10th, 2018 at 12:28 PM (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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  18. 6/9/18 Workout

    by , June 9th, 2018 at 04:58 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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  19. 6/8/18 Cont.

    by , June 8th, 2018 at 09:10 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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  20. 6/6-7/18 Workout

    by , June 7th, 2018 at 09:53 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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