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Swimming Through Jello

  1. Some Workouts

    by , October 14th, 2019 at 02:11 PM (Swimming Through Jello)
    Friday, 10/11/2019 CrossFit Workout

    Warmup - assault bike, plyos, barbell warmup

    Strength - A) Power Clean + Clean - 95/1+1, 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+1, 235/1+f, 1+f
    B) Ring Dips - 3x10

    Conditioning - EMOM 16
    1 - 12 cals assault bike
    2 - 10 pause ring rows
    3 - 30m right arm OH carry 75#
    4 - 30m left arm OH carry 75#


    Monday, 10/14/2019 Pool Workout

    10x100 :10 rest; o-k/sw, e-sw/dr

    8x50 :50 build/hard - 2 sw, 2 k/fins, 2 sw/fins, 2 sw/fins + pads

    6x{3x50 free
    1x100 sw 1:40}
    rd1-3 - 50s p :50; rd4 - sw :50, rd5 - sw/pads :45, rd6 - sw/fins + pads :40

    10x50 k 1:00 25 ez/25 fast flutter (alt 2 w/board, 2 wo/board)

    20x25 VS :30
    rd1 - fl; rd2 - br; rd3 - fr; rd4 - dk/fins; rd5 - flk/fins

    200 warmdown

    4100y
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  2. 10/9-10/10/19 Workouts

    by , October 10th, 2019 at 12:03 PM (Swimming Through Jello)
    Wednesday, 10/9/2019 CrossFit Workout

    Warmup - stretching, PVC warmup, plyos

    Strength - A1) Shoulder Press - 45/5, 75/3, 95/3, 105/3,3,7
    A2) DB high pull - 30/8,8,8, ea arm

    Conditioning -
    20 TTB
    30 DB Sn 50#
    40 DB weighted stepups 50#/24"
    30 DB Sn 50#
    20 TTB

    6:26


    Thursday, 10/10/2019 Pool Workout

    3x(100 fr/100 IM/100 p/100 k)
    //Added some fly pull in there - don't think I'm quite getting my fly timing right.

    3x(4x125) IM rotate 50 stroke
    Rd 1 - 50s kick, rest swim 2:00
    Rd 2 - 50s drill, rest swim 1:55
    Rd 3 - 50s fast swim, rest ez swim 1:50

    3x100 IM FAST 2:30

    2x{2x50 k 1:00
    100 sw 1:30
    100 k 1:50
    2x50 sw :40}
    Rd 1 - fr
    Rd 2 - k fl/br; sw bk

    200 warmdown

    4000y

    Updated October 10th, 2019 at 12:50 PM by JPEnge

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  3. 10/8/19 Workout

    by , October 8th, 2019 at 08:00 AM (Swimming Through Jello)
    Tuesday, 10/8/2019 CrossFit Workout

    Warmup - jogging, stretching, PVC warmup

    Skill - A1) 1-leg RDL - 53/10,10,10 ea leg
    A2) Strict ring MU - 3x4

    Conditioning - AMRAP 12
    10 hang power snatch 95#
    10 bar facing burpees
    10 front squat 95#
    5 rounds + 3 snatch
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  4. 10/6-10/7/19 Workouts

    by , October 7th, 2019 at 08:18 AM (Swimming Through Jello)
    Took Friday off, Saturday there was a high school meet at the pool plus we had my wife and I's baby shower, so rest day that day too. Had all day baby care class Sunday so not feeling anything big, just did squats in the garage.

    Sunday, 10/6/2019 Garage Squats

    Warmup - plyos, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 215/3, 230/3,3,3,3,12


    Monday, 10/7/2019 Pool Workout

    5x200 SKiPS o-fr, e-ch

    6x100 1:35 25p/25 shark drill

    2x75 1:20 k 3rd 25 fast
    1x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    2x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    3x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    4x100 1:30 fr
    1x100 k FAST

    12x50 VS 1:00
    4-fr, 4-fl, 4-fr

    200 warmdown

    4100y
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  5. 10/3/19 Workout

    by , October 3rd, 2019 at 08:45 AM (Swimming Through Jello)
    Thursday, 10/3/2019 Pool Workout

    A little shorter today, coach was late and I had some digestive issues.

    400 fr SKiPS
    400 IMO SKiPS

    10x50 k 1:10 25 UDK w/board, 25 alt fr/br

    4x50 k/dr 1:00
    4x100 fr 1:30
    4x50 k/dr 1:00
    3x100 bk 1:30
    4x50 k/dr 1:00
    2x100 br 1:40
    4x50 k/dr 1:00
    1x100 fl

    200 warmdown

    3300y
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  6. 10/1-10/2-19 Workout

    by , October 2nd, 2019 at 09:02 AM (Swimming Through Jello)
    Tuesday, 10/1/2019 Garage CrossFit Workout

    Warmup - plyos, barbell warmup

    Strength - A) Shoulder Press - 45/5, 75/4, 100/4,4,4,4,6
    B) Front Squat - 135/6, 155/6, 175/6, 185/6

    Conditioning - AMRAP 13
    15 situps
    12 box jumps 26"
    9/arm 1-arm KB jerk 53#
    6 rounds + 31 reps


    Wednesday, 10/2/2019 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - Deadlift - 135/5, 225/4, 275/4, 310/4,4,4,4,8

    Conditioning -
    10 -> 1 front rack lunge 75#
    200m run after even rep rounds
    10 burpees after odd rep rounds
    10:18
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  7. 9/30/19 Workout

    by , September 30th, 2019 at 08:35 AM (Swimming Through Jello)
    Monday, 9/30/2019 Pool Workout

    5x200 back -> free add on

    8x75 p 1:15
    o - fr/3rd 25 br7
    e - bk

    3x{4x50 k 1:05 25 cruise/25 fast
    3x100 1:40 50 dr/50 fast
    8x25 :30 long UDK}
    rd1+3 - fr, rd2 - 50s br, 100s IMO, 25s bk

    200 warmdown

    3900y
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  8. 9/28/19 Workout

    by , September 28th, 2019 at 12:07 PM (Swimming Through Jello)
    Saturday, 9/28/2019 Pool Workout

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

    4x{2x150 2:15 d1-2 to ~90%
    8x25 :30 d1-4 IMO
    2x50 k 1:00}
    150s - rd1-fr, rd2-p, rd3-sw/pads, rd4-sw/pads+fins

    4x{75 fl/bk/br 1:15
    75 free build to fast 1:10
    50 ez 1:05}

    200 warmdown

    4400y
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  9. 9/26/19 Workout

    by , September 26th, 2019 at 09:14 AM (Swimming Through Jello)
    Thursday, 9/26/2019 Pool Workout

    3x{100 fr/100 IM/100 p/100 k} :20 rest

    4x100 p/rev paddles 1:40
    4x75 fr/bk/fr 1:15
    4x50 IMO 1:00
    4x25 15m UDK :30

    6x{100 IM 1:40
    50 fr "fast" :50}

    8x{50 fr dr 1:00 o-1-arm, e-choice
    50 k IMO fast 1:00}

    200 warmdown

    4100y

    Didn't want to get up this morning, sluggish and slow most of practice... still glad I went.

    Updated September 26th, 2019 at 10:19 AM by JPEnge

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  10. 9/24-9/25/19 Workouts

    by , September 25th, 2019 at 08:49 AM (Swimming Through Jello)
    Tuesday, 9/24/2019 CrossFit Workout

    Warmup - running, plyos, jumprope, stretching

    Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5,5,5,5,12

    Conditioning - AMRAP 15
    400m run
    50 double unders
    5 bar muscleups
    3 rounds + 3 muscleups


    Wednesday, 9/25/2019 CrossFit Workout

    Warmup - stretching, barbell warmup

    Strength - Clean + Front Squat + Jerk - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1, 195/1+1+1, 205/1+1+1, 215/1+1+1, 225/1+1+1
    //These felt pretty good actually. Jerk was solid!

    Conditioning - AMRAP 15
    5 HSPU
    10 strict TTB
    20 walking lunge steps
    7 rounds + 1 HSPU
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  11. 9/23/19 Workout

    by , September 23rd, 2019 at 08:35 AM (Swimming Through Jello)
    Monday, 9/23/2019 Pool Workout

    600 sw/every 3rd 25 k
    4x100 pull 1:30

    8x50 k VS 1:05

    3x4x100 1:40
    1 - 75 drill/25 hard
    2 - 50 DPS/50 hard
    3 - 25 k SLOB/75 hard
    4 - all hard

    8x50 dr/sw 1:00

    4x{4x25 d1-4 :30
    50 fast 1:10}
    1-fl, 2-k/fins, 3-br, 4-k/fins

    200 warmdown

    some start drills

    3800y

    Was really slow today for some reason. Couldn't catch water, couldn't catch my breath. Weird.
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  12. 9/21/19 Workout

    by , September 21st, 2019 at 11:07 AM (Swimming Through Jello)
    Saturday, 9/21/2019 Pool Workout

    300 swim
    8x50 4 k/dr 1:00 4 dr/sw :55
    12x25 o/c/ez :30

    3x{300 pull 1st/last 12.5 fast/100 4:30/4:20/4:10
    4x50 5-7 UDK/wall rd1-fr :50, rd2-st :55, rd3-ch/fins :50}

    6x50 dr/sw ez 1:00

    :10 RI - 25k-25sc-50k-25sc-75k-25sc-100k-25sc-75k-25sc-50k-25sc-25k

    150 ez waiting for others to finish

    12x25 :35 o-:10 fast kick on wall to sprint e-ez

    2x25 starts + 25 ez

    200 warmdown

    (then the National group was getting ready to do some practice races so I jumped in)

    300 IM off blocks
    6x25 ez
    125 free off blocks
    175 ez

    4850y

    Updated September 23rd, 2019 at 11:08 AM by JPEnge

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  13. 9/19/19 Workout

    by , September 19th, 2019 at 11:38 AM (Swimming Through Jello)
    Thursday, 9/19/2019 CrossFit Workout

    Warmup - Tabata jump rope and squats, PVC/barbell warmup

    Strength - Back Squat - 45/5, 135/5, 185/5, 200/5,5,5,5,20
    //Not all the way back from my medical misadventures but starting to feel more comfortable again.

    Conditioning - AMRAP 10
    5 OHS 115#
    7 toes to bar
    9 box jump 24"
    8 rounds + 12 reps
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  14. 9/17+9/18/19 Workout

    by , September 18th, 2019 at 08:57 AM (Swimming Through Jello)
    Tuesday, 9/17/2019 CrossFit Workout

    Warmup - airbike, plyos, barbell warmup

    Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/2+2, 195/f, 1+f

    B) Pushups - :30 on/:30 off 5 rounds - 15 per round

    Conditioning - 5 rounds
    250m row
    15 push press 95#
    9:19
    //Well, my ability to keep my heart rate down is... questionable at best still.


    Wednesday, 9/18/2019 Pool Workout

    Planned on doing Masters practice but nobody showed up but me so jumped in with the National group late... hence the short warmup.

    4x50 fr :45
    3x50 br kpk :50
    2x50 bk :45
    1x50 fl

    Power Stations:
    1 - Afterburner drill kick w/fins 20x25 :30
    2 - UW br kick on wall 20 down to 1 @ :30
    3 - Buckets - easy resist 25, fast assist 25 IMO
    4 - Afterburner drill swim w/fins 20x25 :30
    5 - Vertical kick (:30 wrists/:20 elbows/:10 streamline) alt dolphin/br/flutter/eggbeater/choice x2
    6 - Buckets - fast resist 25, easy assist 25 IMO
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  15. 9/14+9/16/19 Workout

    by , September 16th, 2019 at 08:49 AM (Swimming Through Jello)
    Saturday, 9/14/2019 Garage Lifting

    Warmup - lawn mowing, plyos, barbell warmup

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

    Pause Front Squat - 135/2, 185/1, 205/1, EMOM - 215/1x10

    Power Jerk - 135/2, 165/1, EMOM 185/1x10


    Monday, 9/16/2019 Pool Workout

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

    2x(5x4x50)
    1 - kicking drill
    2 - 3 dr/1 DPS
    3 - 2 dr/2 build
    4 - 1 dr/3 500/400 IM pace
    5 - d1-4
    Rd1-Fr :50; Rd2-Bk :55

    6x50 dr/sw ez 1:00

    4x(4x25 :30 3,2,1,0 breaths)
    o-fr; e-fl

    200 warmdown

    3900y
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  16. 9/12/19 Workout

    by , September 12th, 2019 at 08:04 AM (Swimming Through Jello)
    Thursday, 9/12/2019 CrossFit Workout

    Warmup - med ball warmup, bike, stretch, gymnastic warmup

    Strength - A1) Good Morning - 95/10, 115/10, 135/10
    A2) Tempo pullups (pause at top, 5 sec descend) - 3x5

    Conditioning - Partner core workout
    3 rounds
    60m farmer's carry 100# per hand
    40 alternating med ball situps 20#
    30 toes to bar (shared reps)
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  17. 9/10-9/11/19 Workouts

    by , September 11th, 2019 at 08:54 AM (Swimming Through Jello)
    Tuesday, 9/10/2019 CrossFit Workout

    Warmup - tabata jump rope + stretching, PVC and band warmup

    Strength - A) Bench Press - 45/6, 115/4, 145/4, 165/4,4,8
    //My bench is icky right now... and left shoulder a little buggy.
    B) Barbell row - 135/10,10,10

    Conditioning - AMRAP 10
    12 DB lunge steps 50# per hand
    24 double unders
    12 1-arm DB snatch 50# alternating
    24 double under
    4 rounds + 8 lunges

    Not bad for still being really stuffy.


    Wednesday, 9/11/2019 Pool Workout

    300 (50 sw/25 k)/200 p br4/100 fr dr
    6x100 1:30 o-sw, e-k
    6x75 1:20 25 pull/50 shark fin

    3x{50 sw 1:00
    100 k 2:10
    100 sw 1:30
    2x50 k 1:00}
    1,3 - k fast; 2 - sw fast

    6x50 dr/sw ez 1:00

    5x100 1:40
    1-3 - VSx25
    4 - p build by 25
    5 - IM

    200 warmdown

    3700y

    Stuffiness was not working for me today, hard to breathe! Also had to get out quickly because I'm on dog duty this morning.
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  18. 9/7-9/9/19 Workouts

    by , September 10th, 2019 at 09:02 AM (Swimming Through Jello)
    Saturday, 9/7/2019 Pool Workout

    5x200 free-back add-on

    3x{100 fr 1:20
    50 k :55
    100 IM dr 1:40
    50 k :55
    100 fr 5 UDK 1:30}

    6x50 dr/sw ez 1:00
    200 IM "fast"

    4x100 1:30 fr
    4x100 1:20 k/fins
    4x100 1:15 p/pads

    100 ez

    16x25 VS :30 IMOx4

    200 warmdown

    4600y


    Monday, 9/9/2019 Garage Workout

    Came down with a lame-o cold Saturday night and woke up Sunday feeling like poop... was going to take a long bike ride but that didn't happen. Still felt stinky Monday but got some work done.

    Warmup - lawnmowing, plyos, barbell warmup

    Strength - Back Squat - 45/5, 135/3, 185/3, 205/3, 225/3,3,3,3,11

    Conditioning - 4x(10 KBSn 53#, 10 box jump 26", 10 med ball cleans 20#) 1:1 rest:work

    Updated September 10th, 2019 at 11:55 AM by JPEnge

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  19. 9/5/19

    by , September 5th, 2019 at 07:59 AM (Swimming Through Jello)
    Thursday, 9/5/2019 CrossFit Workout

    Warmup - yoga stuff, PVC warmup

    Strength - A) Shoulder Press - 45/5, 75/5, 95/5,5,13
    B) Reverse Lunges - 95/10,10,10 ea leg

    Conditioning -
    2x{20 cal row
    15 OHS 95#}
    2x{20 cal assault bike
    7 hang PSn 95#}
    7:45

    GPP phase of the year is progressing nicely - I'm very sore from the past couple weeks but feel like I'm getting some of my athleticism back!
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  20. 9/3-4/19 Workouts

    by , September 4th, 2019 at 08:24 AM (Swimming Through Jello)
    Tuesday, 9/3/2019 CrossFit Workout

    Warmup - jogging, plyos, shoulders/hips warmup

    Strength - Back Squat - 45/4, 135/4, 185/4, 205/4,4,4,4,13

    Conditioning - AMRAP 8
    5 C2B pullups
    7 r-arm hang squat snatch 50# DB
    5 C2B pullups
    7 l-arm hang squat snatch 50# DB
    4 rounds + 1 r-arm snatch


    Wednesday, 9/4/2019 Pool Workout

    5x200 free - back add on 3:00

    8x75 1:15 25 overkick/25 long UDK/25 fast

    100 p br4 1:40
    2x50 k VSx25 1:05
    200 p br5 3:00
    4x50 br k VS 1:05
    300 p br4 4:20
    6x50 fast k/fins :50

    6x50 dr/sw ez 1:00

    5x100 1:30
    1-DPS; 2-build; 3-hold; 4-ez; 5-fast

    3x(5x25 build-up UDK w/fins :30)

    175 ez

    4150y
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