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Swimming Through Jello

  1. Vacation + Sunday/Monday

    by , October 15th, 2018 at 08:42 AM (Swimming Through Jello)
    Did a CrossFit workout last Saturday, I don't remember exactly what it was. Snatch and partner workout.

    Then left last Sunday morning for vacation in Estes Park, Colorado. Did a whole lot of hiking in RMNP and walking around town. A little too close to winter weather in October but better than 90s at home like it has been!

    Back home Saturday afternoon and hit the gym Sunday and pool Monday, gotta get ready for Ozark SCM Champs Nov 3!

    Sunday, 10/14/2018 Weightlifting Workout

    General warmup, barbell warmup

    Sn + HSn - 95/1+1x2, 115/1+1, 135/1+1, EMOM 155/1+1x5, 165/1+1x6, 175/1+1x5

    PCl + HCl + J - 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1

    Seated box jumps up to 49"x3x3

    Monday, 10/15/2018 Pool Workout

    2x{300 fr :30 rest
    200 SKiPS :20 rest
    100 1-arm free :10 rest}

    3x{100 1:30 cruise
    75 FAST 1:30
    100 1:30 cruise
    50 FAST 1:30
    100 1:30 cruise
    25 FAST 1:30}
    Rd 1- sw/p/k for fasts, Rd 2- k/sw/p, Rd 3- p/k/sw

    6x50 dr/sw 1:00 easy

    4x{4x25 br3,2,1,0 :30
    50 easy 1:00}

    2 fast starts off blocks

    200 warmdown

    3700
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  2. All Sorts of Stuff

    by , October 5th, 2018 at 09:10 AM (Swimming Through Jello)
    Heart of America Competition

    7 events over 3 days for the weekend - some tougher than others. Was a fun event, long weekend though!

    Monday, 10/1/2018

    Softball league doubleheader. This may have made me more achy than the competition - I am not used to swinging a bat or throwing!

    Tuesday, 10/2/2018 CrossFit Workout

    I had wanted to swim today but morning dog duty was on the docket instead because wife was out of town for work.

    Warmup - barbell warmup

    Strength - Clean deadlifting (hook grip, dead stop) - 135/5, 225/2, 275/2, 315/2, 345/2x6

    Conditioning - AMRAP 11
    15 cal row
    10 KB snatch 53#
    7 rounds + 11 cal row

    Wednesday, 10/3/2018 CrossFit Workout

    Had been planning to take a rest day but wife texted me at work and said she was going in the afternoon so I went with. It's a workout I enjoy anyway.

    Warmup - stretching, PVC warmup, plyos, gymnastic warmup

    Conditioning - "Nate" AMRAP 20
    2 muscleups
    4 HSPU
    8 KB swing, 70#
    13 rounds + 3 reps

    Thursday, 10/4/2018 Pool Workout

    Finally back to the pool! Did not feel good at all.

    400 ez/300 k/200 IM dr/100 fr build

    2x{3x100 1:45
    3x200 3:30 same pace
    1x500 same pace}
    rd 1 - p/pads + snorkel, rd 2 - k/fins

    200 warmdown

    4000 yards

    Friday, 10/5/2018 CrossFit Workout

    Warmup - med ball warmup, barbell warmup

    Strength - Front Squat - 45/5, 95/4, 135/3, 185/2, 205/2, 235/2x6

    Conditioning -
    AMRAP 7
    5 S2OH 135#
    7 TTB
    9 wall ball 25#
    -> 5 rounds + 12 reps
    3 min rest
    AMRAP 5
    3 S2OH 155#
    5 TTB
    7 wall ball 25#
    5 rounds + 2 reps

    Probably will go to the gym Saturday (snatch day and partner workout!) then we are leaving for vacation in Colorado Sunday morning so I may hit a pool or a CF gym once or twice while there but altitude means it won't be too pretty. It will be good to have a break from work and routine life.
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  3. 9/27/18 Workout

    by , September 27th, 2018 at 08:25 AM (Swimming Through Jello)
    Thursday, 9/27/2018 CrossFit Workout

    Warmup - rowing, stretching, plyos

    Strength - A1) Pause bench press - 45/5, 135/5, 155/5, 175/5, 185/5
    A2) Ring Rows - 4x12

    Conditioning - 3 rounds
    400m run
    50 double unders
    5 bar muscleups
    9:50

    Have a three-day team CF competition in Springfield MO this weekend. Excited, have wanted to do this particular competition for like 5 years now but things never worked out. After that, a week of normal, then a week of vacation, then I will have 3 weeks before Ozark SCM Champs. Not sure exactly what my lineup will be, I want to do relays but don't know if there will be good ones to set up. But, I think I will swim 3 weeks as much as possible - 2 good training weeks and then 1 week of taper.
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  4. 9/26/18 Workout

    by , September 26th, 2018 at 08:38 AM (Swimming Through Jello)
    Wednesday, 9/26/2018 Pool Workout

    700 - 100 fr/100 1-arm
    500 - 100 80% - 300 k/dr - 100 90%
    300 - p br3/5/7 x 50
    100 - FAST (54.0, not bad but not great)

    6x50 dr/sw EZ 1:00

    8x100 fr ~20s rest - threshold pace, take 15s HR, if >34 next 100 p br3, if <34 next 100 repeat threshold
    (Did f-f-p-f-p-f-p-f)

    4x{50 p br4 :50
    50 fr b :45
    50 k fast 1:05
    50 IMO fast :50
    100 EZ 2:30}

    100 warmdown

    4000y

    Didn't feel quite as fast as Monday, but it was a good workout nonetheless.
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  5. 9/25/18 Workout

    by , September 25th, 2018 at 08:06 AM (Swimming Through Jello)
    Tuesday, 9/25/2018 CrossFit Workout

    Warmup - 1 min ea ski erg, row, assault bike, stretching, plyos, barbell warmup

    Strength - Deadlift 135/5, 225/5, 265/5, 315/5,5,5,5 dead stop

    Conditioning - 4 rounds
    20 cal row
    15 later over rower burpees
    7:50
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  6. Weekend Workouts

    by , September 24th, 2018 at 09:00 AM (Swimming Through Jello)
    Friday, 9/21/2018 CrossFit Workout

    Warmup - PVC warmup, stretching

    Strength (deload week) - Deadlift - 135/5, 185/5, 205/5, 255/5, 185/8x3

    Conditioning - 5 rounds
    250m row
    15 push press 95#
    8:04

    Took it out WAY too fast. Last round was tough.

    Saturday 9/22/2018 CrossFit Workout

    Warmup - med ball warmup, barbell warmup

    Strength - Hang squat clean - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 235/2

    Conditioning - Teams of 2
    60 DL 95#
    100 wall ball 20#
    60 hang power clean 95#
    150 double unders
    60 pushups
    100 front rack lunges 95#
    13:47

    -3 mile hike with dogs

    Monday, 9/24/2018 Pool Workout

    200 easy 3:20
    4x25 k :35 5 UDK
    200 moderate 3:10
    4x25 k on side :35 5 UDK
    200 build 80%-90% 3:00
    4x25 k w/board :35 5 UDK
    200 fast (2:04)

    4x{3x50 drill 1:00, 2x50 k 1:10, 200 free descending pace by round}
    rd 1- 200 3:40 (2:06)
    rd 2- 2x100 1:50 (59s)
    rd 3- 4x50 :55 (28s)
    rd 4- 8x25 :30 (13/12s)

    6x50 ch/fr ez 1:00

    8x100 p 1:45
    first pair, br3 count breaths and strokes - each one after try to drop 1 off total count. This got tougher than it looked by the end! Last one ended up 10 stokes/2 breaths per length for total count of 48.

    4000 y
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  7. 9/20/18 Workout

    by , September 20th, 2018 at 09:29 AM (Swimming Through Jello)
    Thursday, 9/20/2018 Pool Workout

    Felt like absolute poop in the water today. Just wasn't holding any water with my pull. Kick was pretty good though.

    200 ez/300 k/200 mod/300 p/200 hard

    3x100 1:40 D1-3 to threshold
    2x50 1:10 fly ez/fast
    3x100 1:40 D1-3 ""
    2x50 1:10 bk ez/fast
    3x100 1:40 D1-3 ""
    2x50 1:10 br ez/fast

    100 ez

    21x50 1:00 - 1 fast/1 ez/1 fast/2 ez/1 fast/3 ez/1 fast/4 ez/1 fast/5 ez/1 fast
    fast - fl/bk k, ez - bk/br k

    6x50 :50 pull/reverse paddles fast

    200 warmdown

    4050y
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  8. 9/19/18 Workout

    by , September 19th, 2018 at 08:10 AM (Swimming Through Jello)
    Wednesday, 9/19/2018 CrossFit Workout

    Warmup - stretching, PVC warmup, shoulder warmup

    Skill - 4 rounds - slow concentric pullup, slow eccentric pullup, 20s flex bar hang, 5 ring rows

    Conditioning -
    Part 1 - 4 rounds
    1:00 assault bike (49 cals total)
    :30 C2B pullups (10 ea round)
    :30 TTB (10 ea round)
    :30 rest

    Part 2 - "Annie"
    50-40-30-20-10
    Double Unders
    Situps

    6:47 - I think that's a PR. Unbroken DUs, somehow.

    Abs going to be sore for swim tomorrow!
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  9. 9/18/18 Workout

    by , September 18th, 2018 at 08:38 AM (Swimming Through Jello)
    Tuesday, 9/18/2018 CrossFit Workout

    Warmup - 2x(200m run, 5 burpees, 10 hollow rock, 10 superman, 20 mountain climbers), stretching, PVC warmup

    Skill - A1) Power Jerk - 45/3, 135/2, 185/2, 205/2, 225/2,2,2,2
    A2) Pistols - 4x10 ea leg

    Conditioning -
    800m run
    1-2-3-4-5-6-7-8-9-10
    SDHP 95#
    Box jump 24"
    800m run

    12:23
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  10. Weekend Workout

    by , September 17th, 2018 at 08:41 AM (Swimming Through Jello)
    Friday, 9/14/2018 CrossFit Workout

    Warmup - random movement stuff, barbell warmup

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/3, 365/3, 385/1, 405/1, 425/1, 450/f

    //Not quite feeling it on the max out today - left piriformis rather tight.

    Conditioning - Partner workout
    3 rounds
    Alternating 1-arm KB farmers carry 70# 60m per arm
    40 med ball situps 20#
    30 toes to bar

    13:23

    Saturday 9/15/2018 CrossFit Workout

    Warmup - Stretching, PVC warmup

    Strength - Power Snatch TnG - 95/3, 115/3, 135/3, 155/3, 175/3, 185/3

    Conditioning -
    30 C2B pullups
    800m run
    15 power snatch 115#
    800m run
    15 power snatch 115#
    800m run
    30 C2B pullups
    18:39

    Then softball practice for an hour and a half.

    Monday 9/17/2018 Pool Workout

    700 - 100 fr/100 k
    500 - 100 fr D1-3/100 1-arm fr
    300 - k/dr/sw B
    100 - fast

    4x50 :45 aerobic
    50 fast 2:00
    4x50 :50 ""
    100 fast 2:40
    4x50 :55 ""
    150 fast 3:20
    4x50 1:00 ""
    200 fast

    6x50 ch/sw 1:00 EZ

    4x{1x50 p 1:00
    4x25 :30 3/2/1/0 breaths}

    200 EZ

    4000y
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  11. 9/12-9/13 Workouts

    by , September 13th, 2018 at 08:45 AM (Swimming Through Jello)
    Wednesday 9/12/2018, Garage Squats

    Barbell warmup

    Pause Back Squat - 45/5, 135/3, 185/3, 225/2, 255/1, 275/1, 285/1x7, 290/1x3, 225/10 no pause

    Thursday 9/13/2018, Pool Workout


    200 ez/300 k/200 mod/300 IM k-dr-sw/200 build

    4x{8x25 k :30 IMOx2
    4x50 1:00 D1-4 (fr 24 mid/bk 27 high/br 32 low /fr 24 high)
    2x100 1:40 1-ez, 2-fast (IM/IM/p/k fins)}

    200 warmdown

    3800y
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  12. 9/11/18 Workout

    by , September 12th, 2018 at 09:04 AM (Swimming Through Jello)
    Tuesday 9/11/2018 CrossFit Workout

    Woke up to our smaller dog having coughing fits at midnight. I don't know where she would have done it, but she may have caught some kind of kennel cough. Didn't sleep a ton after that because she kept having fits. Vet said best bet is to let her rest, not much we can do. Besides the coughing she seems to be OK. But... not much energy with not much sleep.Warmup - row/assault bike/ski erg, stretching, PVC warmup

    Strength - Press+PP+Jerk - 45/1+1+1, 95/1+1+1, 115/1+1+1, 125/1+1+1, 135/1+1+1; drop press - 155/1+1, 185/1+1

    DB Bent over row - 60/12,12,12 ea arm

    Conditioning - 1000m row, 3x{21 DL 135#, 15 bar facing burpees, 9 DB S2O 50# ea hand}
    13:47
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  13. 9/10/18 Workout

    by , September 10th, 2018 at 08:46 AM (Swimming Through Jello)
    Did an hour or so of yoga on Sunday. Good core work and stretching that I needed. Hammies pretty sore all weekend from big deadlift day Friday.

    Monday, 9/10/2018 Pool Workout

    For some reason my shoulders were pretty sore today. Ended up a solid practice though, lots of work done.

    400 fr - 300 k/dr/sw x50 - 200 p br 4 - 100 build to 90%

    3x50 k 1:10
    2x75 p 1:10 br3/5/7
    100 fr 2:10 90%
    3x50 k 1:10
    2x75 p 1:10 br 3/5/7
    200 fr 3:10 @ 1st 100 pace
    3x50 k 1:10
    2x85 p 1:10 br3/5/7
    300 fr @ 1st 100 pace

    //Pretty close to holding pace on the 200, really fell off on the 300 but still not a terrible effort.

    6x50 ch/fr EZ 1:00
    100 FAST (:53.3, happy with that from a push after main set!)

    6x50 ch/fr EZ 1:00
    4x(7x75 :30 - o-fr, e-IMO, :30 rest)
    o-fr FAST, e-IMO FAST

    200 warmdown

    4100y
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  14. 9/6/18 Workout

    by , September 6th, 2018 at 11:09 AM (Swimming Through Jello)
    Thursday, 9/6/2018 Pool Workout

    Sore from pressing and ring dips Tuesday, probably a little from LCM Monday. Took a bit to get into the swing of things.

    300 fr/300 k/300 p/300 fr Dx100

    3x{6x75 fr 1:20 br 3/5 x25
    6x50 st/fr :55
    6x25 D1-3 :30}

    200 warmdown

    4100

    Updated September 6th, 2018 at 04:07 PM by JPEnge

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  15. 9/4/18 Workout

    by , September 4th, 2018 at 08:08 AM (Swimming Through Jello)
    Tuesday, 9/4/2018 CrossFit Workout

    Warmup - assault pike, ring rows, pushups, stretching, PVC warmup

    Strength - A) BTN Press - 45/5, 75/5, 95/5
    B) BTN power jerk - 135/3, 165/3, 185/3
    C) Split Jerk - 205/2, 225/2, 235/2, 245/2

    Conditioning - 3 rounds
    20 front rack lunges 75#
    15 ring dips
    5:05
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  16. Lots of Stuff

    by , September 3rd, 2018 at 10:04 AM (Swimming Through Jello)
    Plenty of things going on end of this week/weekend. Did some fitness-type stuff I haven't done for awhile so I am pretty sore sitting here typing this Monday morning.

    Thursday, 8/30/2018 CrossFit Workout

    Shoulder warmup, rowing, stretching

    Strength - A) Bench Press 45/5, 135/5, 155/3, 175/3, 190/6, 155/10,10,10
    B) DB Bent over row - 50/15, 15, 15 ea arm

    Conditioning - EMOM 16
    1 - wall walk + 20 shoulder taps
    2 - 12 cal assault bike
    3 - 45 sec ring plank
    4 - 15 KB swing 53#

    Friday, 8/31/2018 CrossFit Workout

    Warmup - PVC warmup, plyos, stretching, DL warmup

    Strength - A) Deadlift 135/5, 225/5, 290/3, 335/3, 375/7, 290/10,10,10
    B) KB waiter's walk - 60m ea arm, 53# x 3 sets

    Conditioning - 1000m row - 3x{21 DL 135#, 15 bar facing burpees, 9 S2OH 135#}
    14:12
    D-E-D-dead after that one!

    Saturday, 9/1/2018 CrossFit Workout

    Warmup - 800m jog, TTB warmup, stretching

    Conditioning - teams of 2, AMRAP 20
    60 TTB
    50 box jump overs 24"
    40 cal assault bike
    30 DB S2OH 50# ea hand
    500m row (each)
    1 round + 925m row (I finished the row at like 20:10)

    Then - wife and I rented Lime Bikes and took a 9 mile bike around Forest Park. Took 1:15 because we are bad bikers and also the bikes were one speed.

    Sunday 9/2/2018 Stuff

    45 min kayak on Creve Coeur Lake
    Dug up a bunch of honeysuckle stumps and roots

    Monday 9/3/2018 Pool Workout
    Garbage yardage with Rockwood Masters (LCM)

    Don't remember all the intervals, they weren't fast, I wasn't fast... everything was pretty sore today. But glad to get back in the pool after the week off.

    200 fr/100 bk/200 k/200 p

    400 fr
    4x100 k/fins

    300 25 bk/75 fr
    3x100 IM

    300 p/pads + snorkel
    6x50 o-bk e-fr

    200 bk/fr x50
    6x50 k/fins

    6x50 2 st 1 fr
    8x25 IMO

    100 warmdown

    3800m
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  17. 8/28-8/29

    by , August 30th, 2018 at 11:23 AM (Swimming Through Jello)
    Tuesday, 8/28/2018 CrossFit Workout

    Warmup - Rowing, plyos, stretching

    Strength - A1) Push Press - 45/6, 135/6, 155/6, 175/6,6,6
    A2) Ring Rows - 3x15
    A3) DB walking lunge steps - 3x20x50#s

    Conditioning - 3 rounds
    20 hang power clean 95#
    20 front squat 95#
    20 hand release pushups
    8:27

    Wednesday, 8/29/2018 CrossFit Workout

    Warmup - PVC warmup, pullups warmup

    Strength - Weighted Pullups, 70/3x4, 75/3x4

    Conditioning - 2x15min AMRAP, 5min rest between
    15 OHS 75#
    100m farmers carry 70#s
    200m run (add 200m ea round)
    30 cal row (add 10 cal ea round)
    3 rounds + 53 cal row

    Wife is out of town T-F this week so I take care of dogs in the morning... unfortunately that means I don't have time to fit in to swim mornings. So CF Thursday afternoon it is.
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  18. 8/26-8/27/18

    by , August 27th, 2018 at 04:30 PM (Swimming Through Jello)
    A/C decided to die on us Saturday afternoon for a 95-degree weekend. So I think I've been a little dehydrated the past few days, house got up to 89 Sunday. Blargh.

    Sunday 8/26/2018 Garage Squats

    Warmup - stretching, plyos

    Strength - Pause back squat - 45/5, 135/2, 185/2, 225/2, 255/2, 260/2, 265/2, 270/2, 275/2; back squat 225/10

    Conditioning - digging out honeysuckle stumps, lawn mowing


    Monday 8/27/2018 Pool Workout


    3x300 30sec rest - 1-fr EZ, 2-bk/br/fr dr/sw, 3-fr b x 100s

    9x100 1:45
    1- 50 k board/50 fr 6-beat-kick
    2- 50 k side/50 fr focus on rotation
    3- 50 k back/50 fr fast

    2x5x200 3:00
    1 - 4th 50 fast
    2 - 3rd 50 fast
    3 - 2nd 50 build
    4 - 1st 50 fast control
    5 - fast - control/build/fast/maintain
    rd1 - fr, rd2 - p/pads

    200 warmdown

    4000y

    Not good performance today, probably at least in part due to A/C fun at home...
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  19. 8/24/18 Workout

    by , August 24th, 2018 at 12:52 PM (Swimming Through Jello)
    Friday 8/24/2018 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - A) Deadlift - 135/5, 225/5, 265/5, 315/5, 355/8, 265/10,10,10
    B) Double KB front rack walk - 35s/60m, 44s/60m x 2

    Conditioning - AMRAP 12
    200m run
    5 manmakers 50# DBs
    200m run
    12 reverse lunge steps 50# DBs
    2 rounds + 5 MMs
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  20. 8/22-8/23 Workouts

    by , August 23rd, 2018 at 09:22 AM (Swimming Through Jello)
    Wednesday, 8/22/2018 Running Workout

    Went to Crestwood Park to do something different, some interval work today. Haven't just run "fast" in awhile. Looked at Google Maps afterward, the long loops measured out at 1080m and the short loops at 615m.

    1 long loop jog, stretching, plyos

    3x 1 long loop, 3 min rest - 4:08, 4:00, 3:58 (~6:00 mile pace)
    2x 1 short loop, 2 min rest - 2:10, 2:08 (~5:40 mile pace)

    warmdown with some softball catch


    Thursday, 8/23/2018 Pool Workout

    Calves sore from running, actually body in general fairly sore from past couple days.

    200 fr - 3x50k 1:10 - 300 IM K-D-S - 3x50k 1:10 - 200 build - 3x50 D1-3 1:00

    3x{5x100 3 add-on fast 25s, 1 EZ, 1 FAST 1:40
    5x50 ascend 1-5 1:00}
    1-fr, 2-p/pads, 3-k/fins

    2x{4x25 push underwaters IMO :40, 50 EZ 1:00}

    200 warmdown

    3900y
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