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Swimming Through Jello

  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 6/18/19 Workout

    by , June 18th, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 6/18/2019 CrossFit Workout

    First really uncomfortably humid morning of the spring/summer. Felt like working out in soup!

    Warmup - bike, row, stretching

    Strength - A1) Bench Press - 45/10, 95/10, 135/10, 145/10, 155/10
    A2) DB bent row - 50/15x3 ea arm

    Conditioning - AMRAP 15
    500m row
    30 wall ball
    15 power clean 135#
    2 rounds + row + 6 wall ball
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  9. 6/17/19 Workout

    by , June 17th, 2019 at 09:11 AM (Swimming Through Jello)
    Monday, 6/17/2019 Pool Workout

    600 100 fr/50 bk
    400 50 fr/50 br
    200 50 fl/50 fr (1st fl dr)

    8x100 1:40 fr 2 mod/1 b
    4x50 dr/sw ez 1:10
    8x100 1:50 2 fr mod/1 IM
    6x50 dr/sw ez 1:00
    300 fl/fr/bk/fr/br/fr build fr

    100 warmdown

    3700m

    Weekend basement work much have taken more out of me than I thought, I was pretty slow today! But good way to start the week getting some good work done - 3700 in an hour and a quarter is pretty good.
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  10. 6/16/19 Workout

    by , June 16th, 2019 at 09:25 PM (Swimming Through Jello)
    Spent most of the weekend with my dad rectifying some water damage in my basement and replacing the old carpets with vinyl plank. Got some walls replaced and a very good start on the floors, but man, that's tiring! Went to the garage for a workout after dad left today.

    Sunday, 6/16/2019 Garage CF Workout

    2 rounds, moving continuously:
    10 power snatch 135#
    1 backyard walk 1-arm 53# KB overhead carry (switch arms halfway)
    10 power clean 135#
    1 backyard walk
    10 power jerk 135#
    1 backyard walk
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  11. 6/14/19 Workout

    by , June 14th, 2019 at 08:03 AM (Swimming Through Jello)
    Friday, 6/14/2019 CrossFit Workout

    Warmup - rowing, plyos, stretching, jump rope

    Strength - Bench Press - 45/10, 95/10, 135/10x5
    //Upper body strength is not so great still. Need to focus on that a bit more.

    Conditioning - "Annie"
    50-40-30-20-10
    Double Unders
    Situps
    6:42
    //PR on that by 5 seconds, I'll take it.

    Working out might be a bit spotty this weekend. Going to be redoing my basement floors (and fixing some spots in the drywall that have gotten wet with the ridiculous amount of rain this spring. Will try to get something quick in the garage Saturday and/or Sunday.
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  12. 6/13/19 Workout

    by , June 13th, 2019 at 09:04 AM (Swimming Through Jello)
    College group coach and I had to put all the lane ropes in ourselves, so only got about 45 minutes in the (really cold!) water today. Some good work though despite that.

    Thursday, 6/13/2019 Pool Workout

    100 fr 1:40
    2x50 fr dr/sw 1:00
    100 fr 1:40
    4x50 bk/fr dr/sw 1:00
    100 fr 1:40
    6x50 bk/br/fr dr/sw 1:00
    100 fr 1:40
    8x50 IMO dr/sw 1:00

    1x100 k fast 2:15
    1 "lung buster" :45
    2x100 k D1-2 2:15
    2 "lung busters" :45
    3x100 k D1-3 2:15
    3 "lung busters" :45

    6x50 dr/sw ez 1:00

    2450m
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  13. 6/12/19 Workout

    by , June 12th, 2019 at 08:15 PM (Swimming Through Jello)
    Wednesday 6/12/2019 Garage Lifting

    Hang Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/f,f,1+1

    Getting better slowly! This was a good make.

    https://www.instagram.com/p/ByoJh0Pg...=196gisdnngejw

    Deadlift - 135/5, 225/5, 275/5, 295/5, 315/5

    Not bad considering three weeks ago I could barely pick up 315/2.

    Tomorrow is touch and go - if morning practice gets cancelled for storms, I'll try to swim with the college group at night. If morning practice is on and it's dry enough, I'll have an hour morning swim and a softball game at night.

    Updated June 13th, 2019 at 09:49 AM by JPEnge

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  14. 6/10 PM + 6/11/19 Workouts

    by , June 11th, 2019 at 09:10 AM (Swimming Through Jello)
    Monday, 6/10/2019 Daily Double - Garage Gym

    Felt like doing some lifting after work for a double today.

    Power Clean + Hang Squat Clean + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1

    Snatch Balance - 95/2, 135/2, 165/2, 185/2, 195/2, 205/2

    Shoulder Press - 75/5, 100/5,5,5


    Tuesday, 6/11/2019 CrossFit Workout

    Warmup - assault bike, plyos, stretching, KB warmup, barbell warmup

    Strength - EMOM 10
    odd - 100m run fast
    even - Front Squat (from floor) - 95/5, 135/5, 155/5, 175/5, 185/5

    Conditioning - For time
    200m farmer's carry 53# per hand
    30 KB PP 44# per hand
    200m FC
    20 KB PP
    200m FC
    10 KB PP
    10:33
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  15. 6/10/19 Workout

    by , June 10th, 2019 at 12:49 PM (Swimming Through Jello)
    Monday, 6/10/2019 Pool Workout

    6x150 :20 rest (o-fr, e-50 fr/50 IMO/50 fr)

    12x50 k
    4 - fr w/board 1:10
    4 - fl/br SLOB 1:15
    4 - fl/br w/board 1:20

    9x150 2:45 d1-3
    1 - fr
    2 - fr/bk/fr
    3 - bk/fr/bk

    5x50 ez 1:00

    3x3x50 1:00 fast by thirds (fr/fl/fr by set)

    150 ez

    3700m

    Updated June 10th, 2019 at 01:38 PM by JPEnge

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  16. 6/8/19 Workout

    by , June 8th, 2019 at 05:43 PM (Swimming Through Jello)
    Saturday, 6/8/2019 Pool Workout

    Saturdays are indoors/yards. I guess the school has a set back on their HVAC for the summer and the exhaust in the pool is not good... whether that or just still being fairly weak, I just didn't have a second gear today. Got the work done though!

    600 done 2x(100 fr/50 br/50 fr/100 bk)

    2x4x250 :60 RI
    1- 200 fr/50 fl
    2- 150 fr/100 br
    3- 100 fr/150 bk
    4- fr
    Rd 1 - fr p/st dr; Rd 2 - fr desc/st fast(ish)

    6x50 dr/sw ez 1:00

    4x{25 fl b :30
    50 bk/br work turn :55
    75 fr b 1:15
    100 IM k fast 1:50}

    200 warmdown

    4100y
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  17. 6/7/19 Workout

    by , June 7th, 2019 at 08:09 AM (Swimming Through Jello)
    Friday 6/7/2019 CrossFit Workout

    Warmup - rowing, ring rows, squat jumps, barbell warmup

    Strength - Split Jerk - 95/3, 135/3, 165/2, 185/1, 205/1, 225/1, 235/1, 245/1
    //Movement is definitely coming back, strength still behind but getting better.

    Conditioning - AMRAP 8
    12 alternating DB snatch 50#
    8 lateral over DB burpee
    4 muscleup
    3 rounds + 21 reps
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  18. 6/5-6/6/19 Workouts

    by , June 6th, 2019 at 08:54 AM (Swimming Through Jello)
    Wednesday, 6/5/2019 Garage Lifting

    Hang Snatch + Overhead Squat - 95/1+1x2, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 175/1+1, 185/1+1

    //Over bodyweight snatch again! Little slow but that's good progress for now.

    Pause Back Squat - 135/2, 185/2, 225/2x5


    Thursday, 6/6/2019 Pool Workout

    200 fr/200 IM dr/sw/ 200 k

    10x50 kSLOB/sw x25 o-fr, e-IMO 1:00

    3x100 fr 1:45
    4x75 bk 1:15
    4x50 br 1:00
    4x50 fl/fr :50

    2x100 k V.S.x25 2:30

    100 warmdown

    2400m

    Took too long to get in the pool first thing, and only have a hour on Thursdays. Gotta get in faster. Felt like poop still anyway... better than Monday though I guess.
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  19. 6/4/19 Workout

    by , June 4th, 2019 at 08:33 AM (Swimming Through Jello)
    Tuesday, 6/4/2019 CrossFit Workout

    Warmup - assault bike, plyos, barbell warmup

    Strength - A) Clean + Front Squat - 95/1+1, 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+f, 215/1+1

    //225 clean was a pleasant surprise. Maybe my strength is coming back a little faster than I thought?

    B) DB Bent Row - 50/12,12,12 ea arm

    Conditioning - 3 rounds
    20 cal row
    25 wall ball 20#
    10 DB PP ea arm 50#
    11:24
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  20. 6/3/19 Workout

    by , June 3rd, 2019 at 08:49 AM (Swimming Through Jello)
    Monday, 6/3/2019 Pool Workout (Kennedy outdoor LCM)

    on :15 rest:300 fr
    4x50 k IMO
    200 fr
    3x50 dr IMO
    100 fr
    2x50 stroke
    50 ez

    3x{3x100 fr 1:45
    1x100 k/fins 1:45}

    6x50 dr/sw ez 1:10

    2x{150 fr :10 rest
    50 fast (br, fl) :30 rest}

    100 warmdown

    3100m

    Triceps/pecs were not happy with me today. Partly lifting two days in a row, partly just not being good at swimming right now and really not good at LC.
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