View RSS Feed

Swimming Through Jello

  1. 7/30-31/19 Workout

    by , July 31st, 2019 at 09:27 AM (Swimming Through Jello)
    Antibiotics seem to be working. Might be good to get back to the pool and gym come next week.

    Tuesday, 7/30/2019 Garage Lifting

    Warmup - plyos, stretching

    Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x10

    DL 3 sec pause at knee - 205/3, 245/2, EMOM 285/1, 290/1, 295/1, 300/1, 305/1, 310/1, 315/1, 320/1, 325/1, 330/1


    Wednesday, 7/31/2019 Triathlon Training

    Drove my dad to the airport for a 5am flight, so had lots of time afterward to work out.

    9.6 mi bike - 39:58 (WAY hillier than on Grant's Trail, but I think that's more like the triathlon course will be...)
    1.24 mi run - 8:40 (6:58 pace, I'll take that!)
    Categories
    Uncategorized
  2. 7/28-7/29 Workouts

    by , July 29th, 2019 at 10:06 AM (Swimming Through Jello)
    So, was having some issues I thought with my UC that kept me from doing much in the way of workouts late last week. Went to doc and got tests done, turns out (TBD alert!) I have a c diff infection. Now I'm all antibiotic'd up and starting to feel better (End TBD alert). Should probably away from the pool and gym until everything clears up, so garage workouts and triathlon training it is.

    Sunday, 7/28/2019 Garage Lifting
    Was in a good friend's wedding in the Quad Cities this weekend so got home Sunday afternoon and still had to prep for the week. Just did some snatches in the garage while dinner was cooking so I could get moving again a bit.

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM 185/1x10

    Monday, 7/29/2019 Triathlon Training

    8 mi bike - 32:57
    straight into 1.23 mi run - 8:40

    That transition was better than I expected - avoided faceplanting off of the bike :P

    Updated July 29th, 2019 at 10:41 AM by JPEnge

    Categories
    Uncategorized
  3. 7/22-7/23/19 Workouts

    by , July 23rd, 2019 at 10:10 AM (Swimming Through Jello)
    Got a deluge Monday morning so didn't go to the pool - apparently that was a good idea because the whole thing flooded.

    Monday, 7/22/2019 Garage Weights

    Warmup - plyos, stretching

    Snatch + Hang Snatch + Overhead Squat - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1x3

    Pause Front Squat - 135/2, 185/2, 205/2x5


    Tuesday, 7/23/2019 Pool Workout

    400 50fr/50bk
    300 50 bk/50 br
    200 50 br/50 fr
    100 fly

    4x{200 :10 rest
    2x100 k :10 rest}
    200 o-fr, e-pull
    100s IMO

    12x50 1:00 k/dr/sw IMO (all but br w/fins)

    200 warmdown

    3400m
    Categories
    Uncategorized
  4. 7/21/19 Workout

    by , July 21st, 2019 at 06:34 PM (Swimming Through Jello)
    Sunday, 7/21/19 Bike Ride

    12.1 mi bike ride, 48 minutes.

    Prepping for mini-triathlon (300 y sw/11.8 mi bike/3 mi run) at the end of August.
    Categories
    Uncategorized
  5. 7/20/19 Workout

    by , July 21st, 2019 at 03:24 PM (Swimming Through Jello)
    Saturday, 7/20/2019 Pool Workout
    Lindbergh HS (SCY)Swam with the club team in the morning to beat the heat. Good one today!

    300 50 sw/25 k
    2x200 1-sc/p x25, 2-k/dr IM
    3x100 IM 1:30 d1-3

    3x{75 k 1:30 rotate 25 UDK/50 build
    50 k 1:00 b/fast
    100 ez 2:00}
    25 UDK from blocks fast (11.2, meh)

    4x100 1:30 fins/pads cruise
    4x100 1:20
    4x100 2:00 race
    3x100 1:30 fins/pads cruise
    3x100 1:15
    3x100 2:00 race
    2x100 1:30 fins/pads cruise
    2x100 1:10
    2x100 2:00 race

    50 ez
    50 fast from push (24.8 - not bad at end of workout and not sprinting much this summer!)

    200 warmdown

    4800y

    Updated July 21st, 2019 at 10:21 PM by JPEnge

    Categories
    Uncategorized
  6. 7/19/19 Workout

    by , July 19th, 2019 at 09:29 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
    Categories
    Uncategorized
  7. 7/18/19 Workout

    by , July 18th, 2019 at 10:36 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.
    Categories
    Uncategorized
  8. 7/16/19 Workout

    by , July 16th, 2019 at 09:16 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!
    Categories
    Uncategorized
  9. 7/15/19 Workout

    by , July 15th, 2019 at 10:15 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 10:53 AM by JPEnge

    Categories
    Uncategorized
  10. 7/12/19 Workout

    by , July 12th, 2019 at 09:01 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.
    Categories
    Uncategorized
  11. 7/10-7/11/19 Workouts

    by , July 11th, 2019 at 12:07 PM (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
    Categories
    Uncategorized
  12. 7/9/19 Workout

    by , July 9th, 2019 at 09:15 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!
    Categories
    Uncategorized
  13. 7/7-7/8/2019 Workouts

    by , July 8th, 2019 at 10:07 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
    Categories
    Uncategorized
  14. 7/6/19 Workout

    by , July 6th, 2019 at 01:30 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!
    Categories
    Uncategorized
  15. 7/3-7/4 Workouts

    by , July 5th, 2019 at 10:33 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.
    Categories
    Uncategorized
  16. 7/2/19 Workout

    by , July 2nd, 2019 at 09:01 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")
    Categories
    Uncategorized
  17. 6/30/19 Workout

    by , July 1st, 2019 at 05:22 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
    Categories
    Uncategorized
  18. 7/1/19 Workout

    by , July 1st, 2019 at 10:09 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
    Categories
    Uncategorized