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Swimming Through Jello

  1. 8/30/19 Workout

    by , August 30th, 2019 at 09:14 AM (Swimming Through Jello)
    Friday, 8/30/2019 CrossFit Workout

    Warmup - stretching, plyos, PVC warmup

    Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/1+f
    //Grrr, forgot how to snatch! Actually didn't feel too heavy off the floor though.

    B) Pike box pushups - 3x8

    Conditioning - 2 rounds
    400m run
    30 wall ball 20#
    20 DB snatch 50#
    10 burpees
    9:20
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  2. 8/27-8/28/19 Workouts

    by , August 28th, 2019 at 09:54 AM (Swimming Through Jello)
    Tuesday, 8/27/2019 CrossFit Workout

    ​Warmup - airbike, band warmup, shoulder warmup

    Strength - A1) Good Morning - 95/12, 115/12, 135/12
    A2) Pullups - 3x12

    Conditioning - EMOM 12
    1-wall walk + 10 shoulder taps
    2-12 cal assault bike
    3-40 sec ring plank
    4-20 Russian KBS 53#


    Wednesday, 8/28/2019 Pool Workout

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

    3x{100 1:30 aerobic
    4x50 k l-side/r-side 1:05
    4x50 6-3-6 1:00
    4x50 threshold :45}
    Rd 1/3 - fr, Rd 2 - bk

    4x{75 1:15 25 long UDK/50 DPS
    50 1:00 sprint IMO}

    200 warmdown

    3800y
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  3. Weekend Workouts

    by , August 26th, 2019 at 09:25 AM (Swimming Through Jello)
    Saturday, 8/24/2019 Triathlon loosen up

    8mi bike
    1.25mi run


    Sunday, 8/25/2019 Sunset Hills Triathlon

    300y swim (3:35 to transition)
    11.8mi bike (48:14 to transtition)
    3mi run (22:00)

    1:16:37 total
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  4. 8/22/19 Workout

    by , August 22nd, 2019 at 09:27 AM (Swimming Through Jello)
    Thursday, 8/22/2019 Pool Workout

    3x{100 fr/100 IM/100 st/100 k} :10 rest

    4x100 25 fl/75 fr 1:30
    1x100 br KPK 2:00
    3x100 25 fl/75 fr 1:30
    1x100 br w/flutter k 2:00
    2x100 25 fl/75 fr 1:30
    1x100 br w/dolphin k 2:00
    1x100 fl 2:00
    1x100 br 2:00

    6x50 fr/ch 1:00 ez

    4x25 k SLOB :30
    2x25 k r side :30
    2x25 k l side :30
    2x50 catchup 1:00
    4x25 br k board :30
    2x25 UDK board :30
    2x50 build fr 1:00

    100 ez
    3x25 dive + 25 ez
    200 warmdown

    3800
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  5. 8/21/19 Workout

    by , August 21st, 2019 at 10:00 AM (Swimming Through Jello)
    Wednesday, 8/21/2019 CrossFit Workout

    Warmup - airbike, plyos, ring warmup, barbell warmup, stretching

    Conditioning -
    Ringer 1
    on 9:00
    30-20-10
    Assault Bike calories
    Toes to Rings
    (6:08)

    1 min rest

    Ringer 2
    15-10-5
    Burpees to rings
    OHS 95#
    (3:59)
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  6. Weekend Workouts

    by , August 19th, 2019 at 09:38 AM (Swimming Through Jello)
    Saturday, 8/17/2019 Pool Workout

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

    1x200 3:00 b x50
    2x175 2:30 w/fins 100k/75sw
    3x150 2:15 p br3/5/7 x50
    4x125 2:05 75dr/50sw IMO
    5x100 o-fr 1:20, e-bk 1:30
    6x75 1:20 k/d/s
    7x50 1:00 D1-3,4-6, 7 ez
    8x25 :35 FAST o-k IMO, e-sw IMO

    200 warmdown

    4200y

    Sunday, 8/18/2019 Triathlon Training

    16 mi bike ~58 minutes


    Monday, 8/19/2019 Pool Workout


    400 sw/300 p/200 IM dr/sw/100 k

    3x{100 dr 1:40 (6-1-6, fist, catchup)
    100 1:30
    200 b 3:10
    100 fast 2:00}
    rd1-fr, rd2-p, rd3-k/fins

    6x50 fr/ch ez 1:00

    12x50 k w/board 1:15 - 25 UW/25 V.S.

    100 ez

    6x50 pull reverse paddles fast :50

    200 warmdown

    4000y
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  7. 8/15/19 Workout

    by , August 15th, 2019 at 02:57 PM (Swimming Through Jello)
    Thursday, 8/15/2019 Pool Workout

    2x(100 fr/100 IM dr/100 bk/100 k)

    3x{2x100 bk 1:40 1-dr, 2-sw
    200 IM k 3:20
    200 IM 3:00}

    5x{75 free o-ez/fast/ez, e-fast/ez/fast 1:20
    50 DPS 1:00}

    5x100 k/fins 1:30 d2-5

    100 ez
    2x25 start+ 25 ez
    100 warmdown

    4050y
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  8. 8/13-8/14/19

    by , August 14th, 2019 at 09:01 AM (Swimming Through Jello)
    Tuesday, 8/14/2019 Garage Lifting

    Warmup - plyos, stretching

    Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x5, 207.5/1+1, 210/1+1, 212.5/1+1, 215/1+1, 220/1+1, then 220/1+1x2 no clock

    SnDL (3 sec pause knee) + SnRDL - 205/1+5x4

    50 pushups
    50 situps


    Wednesday, 8/14/2019 CrossFit Workout

    Warmup - rowing drills, PVC warmup, core warmup

    Strength - Suitcase DL - 110/12x2, 120/12, 130/12 ea side

    Conditioning
    AMRAP 4
    15 cal row/15 burpees/15 C2B pullups
    rest 4
    AMRAP 4
    12 cal row/12 burpees/12 T2B
    rest 4
    AMRAP 4
    9 cal row/9 burpees/9 pullups

    1 round + 21 reps; 2 rounds; 2 rounds + 15 reps
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  9. 8/12/19 Workout

    by , August 12th, 2019 at 09:36 AM (Swimming Through Jello)
    Monday, 8/12/2019 Pool Workout

    200 fr/100 k/200 IM dr/100 k/200 st

    2x{200 p 2:40
    3x150 dr/b/fast 2:15
    100 free fast}
    rd1 - 150s IMO, rd2 - 150s fr

    6x50 ch/sw ez 1:00

    8x50 fr 1:00 o-12.5 DPS/37.5 hard, e-reverse

    5x100 k/fins 1:30 light descend

    200 warmdown

    2x25 start + 25 ez

    3800y

    Felt really horrible in the water most of the morning, got a bit more going near the end. I'd say a lost practice, but really not because any training day is something better than nothing.

    Updated August 12th, 2019 at 09:59 AM by JPEnge

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  10. 8/10/19 Workout

    by , August 10th, 2019 at 03:58 PM (Swimming Through Jello)
    Saturday, 8/10/2019 Pool Workout

    3x100 fr 1:45
    4x50 k IMO 1:10
    3x100 bk 1:40
    4x50 dr IMO 1:00
    3x100 fr 1:35

    3x{300 aerobic 4:30
    6x25 D by pairs :30
    2x50 1-ez, 2-fast 1:00}
    300s - rd1/3-p/pads & snorkel, rd2-k/fins
    25s/50s IMO

    150 ez

    3x{4x25 :30 w/fins (1/3 UW, 1/3 ez, 1/3 UW fast)
    50 ez}

    150 warmdown

    3700y
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  11. 8/9/19 Workout

    by , August 9th, 2019 at 09:37 AM (Swimming Through Jello)
    Didn't get to swim Thursday, found out Wednesday afternoon I was coaching.

    Friday, 8/9/2019 Triathlon Training

    9 mi bike, 1-1/14 mi run

    First half of bike was a little slower because I was staying with my wife. Went faster on the way back.
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  12. 8/6-8/7/19 Workout

    by , August 7th, 2019 at 12:19 PM (Swimming Through Jello)
    Tuesday, 8/6/2019 Garage Lifting

    Warmup - stretching, plyos

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM 185/1,1,1,1,1, 190/1, 192.5/1, 195/1, 197.5/1, 200/1

    Deadlift - 200/2, 245/2, EMOM 285/2, 290/2, 295/2, 300/2, 305/2, 310/2, 315/2, 320/3, 325/2, 330/3

    //Definitely my hamstring strength hasn't really started to come back since I was sick in April, probably why my kicking/underwaters haven't been up to par since then.


    Wednesday, 8/7/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos

    Strength - A) Bench Press - 45/5, 95/5, 135/5, 155/5, 175/5
    B) DB bent row - 50/8, 55/8, 60/8, 65/8

    Conditioning - 10->1
    Russian KB swings 70#
    KB SDHP 70#
    Toes to bar
    6:38
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  13. 8/4-8/5/19 Workout

    by , August 5th, 2019 at 09:40 AM (Swimming Through Jello)
    Sunday 8/4/2019 Garage Lifting

    Warmup - plyos, stretching

    Hang Power Clean - 95/2, 135/2, 165/2, 185/2, EMOM 195/2x10

    SnPP + OHS - 135/3+3, 165/3+3x5

    Pause Back Squat - 165/1, 205/1, 235/1, 255/1, 265/1

    Monday, 8/5/2019 Pool Workout

    200 fr/2x100 k/200 st/2x100 p/200 fr

    5x100 VSx25 - o-sw 1:30, e-k 2:00

    2x{4x75 6-1-6/sw/dr 1:10
    3x100 DPS 1:40
    300 next top (rd1-pull, rd2-k/fins)}

    4x{75 sw/k/sw 1:15
    50 active recovery :50}
    o-fast k, e-fast sw
    1,2-fr, 3,4-fl

    200 warmdown

    4000y
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  14. 8/3/19 Workout

    by , August 3rd, 2019 at 02:59 PM (Swimming Through Jello)
    Saturday, 8/3/2019 Pool Workout
    Lindbergh HS (yards)

    Back to the pool again! Going to take a lil' to get back in the swing of things.

    300 fr
    200 sc/p x25
    300 IM k/d/s
    200 p br3/5/7/3

    2x200 3:00
    2x100 1:30
    2x50 :45

    4x{4x25 :30 D1-4
    100 race 2:00
    4x50 :55 active recovery}

    3x{2x25 kick FAST w/board :30
    1x50 EZ 1:00}

    100 warmdown

    3700y
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  15. 8/1/19 Workout

    by , August 2nd, 2019 at 09:31 AM (Swimming Through Jello)
    Thursday, 8/1/2019 Garage Lifting

    Warmup - plyos, stretching

    Hang Snatch - 95/2, 115/2, 135/2, EMOM 165/2x10

    Back Squat - 165/2, 225/2, 245/2x7
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