Uncategorized

Thursday, 11/21/2019 Pool Workout
Shoulders were pretty much trashed today after past couple of days of gym!400 sw/300 IM k-dr-sw/200 k/100 IM dr

5x50 fr :55 br5/7 x25
5x50 kicking drill 1:00 mix strokes

2x150 mixed IM 2:30
4x75 sw/k/sw st 1:20
6x50 fr push pace :50
4x75 sw/k/sw st 1:20
2x150 mixed IM 2:30

8x50 V.S. x25 :50

16x25 w/fins :30
1 - scull
2 - streamline k
3 - power drill
4 - sw fast

100 ez
2x25 fast 25 off blocks + 25 ez
100 ez

4100y

Tuesday, 11/19/2019 CrossFit Workout

Warmup - running, plyos, stretching

Strength - Shoulder Press - 45/5, 75/5, 95/8,8, 100/8, 105/8

Conditioning - AMRAP 12
1 power clean 155#
100m run
3 bar MUs
+ 1 power clean per round
7 rounds + 8 power cleans

Wednesday, 11/20/2019

Warmup - rowing, KB warmup

Strength - Deadlift - 135/8, 225/8, 275/5, 295/6,6, 305/6, 315/6

Conditioning - In teams of 2
3 rounds
200m farmer's carry (split 100m, I did 75# DBs)
30 TTB (I did 2 sets of 10)
40 cal row (I did 20 each round)

Saturday, 11/16/2019 Pool Workout

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

5x50 :50 best average (:30) + 50 ez
5x50 :55 best average (:29) + 50 ez
5x50 1:00 best average (:27 mid) + 50 ez
5x50 1:05 best average (:26 mid) + 50 ez
5x50 fly 1:10 best average (:27 first, then slowly died :P) + 50 ez

4x IMO{50 1:00 1st 15 fast
50 1:00 middle 15 fast
50 1:00 last 15 fast
100 k ez NTOB}

200 warmdown

3700y


Sunday, 11/17/2019 Garage Workout

w/53# KB
4 rounds
20 RKBS
5/arm KB snatch
to backyard and back overhead carry, switch arms halfway


Monday, 11/18/2019 Pool Workout

Coach didn't show up so I did double duty. Kinda incoherent workout at last minute.

1000 mix

fr D1-3{3x100 1:30
3x50 :50
3x25 :30}
25 ez

p/pads D1-3{3x200 3:00
3x100 1:30
3x50 :50}

k/fins D1-3{3x100 1:30
3x50 :50
3x25 :30}
25 ez

4xIMO{2x25 streamline k :40
2x25 power drill :35
2x25 sw fast-ish :30
50 ez 1:00}

100 warmdown

4300y

Thursday, 11/14/2019 Pool Workout

Lower yardage, higher intensity today. Fun!

3x{100 fr/100 IM/100 p/100 k}

1x100 fr 2:00 (1:07)
8x25 fl :40 best average (:13 mid)
1x100 fr 2:00 (1:04)
8x25 bk :40 best average (:13 mid)
1x100 fr 2:00 (1:00)
8x25 br :40 best average (:15 low)
1x100 fr 2:00 (:57)
8x25 fr :40 best average (:12 mid)
1x100 fr 2:00 (:53 high)

200 ez

3x{4x50 k IMO 1:00
2x25 fast :30 w/fins}

200 warmdown

3650y

Tuesday, 11/12/2019 CrossFit Workout

Warmup - band stretches, plyos

Strength - A) Shoulder Press - 45/5, 75/4, 95/3, 110/1, 120/1,1,3
B) Reverse lunge - 120/12, 135/12, 155/12

Conditioning -
500m row
40 squats
30 situps
20 pushups
10 pullups
3:47


Wednesday, 11/13/2019 CrossFit Workout

Warmup - rowing, barbell warmup

Strength - Deadlift - 135/5, 225/3, 275/3, 315/2, 345/1, 365/1,1,1,1,1
//Last single was supposed to be an AMRAP set but I really wasn't feeling it for some reason this morning.

Conditioning - 8 rounds rowing
:45 on/:15 off
:30 on/:30 off
:15 on/:45 off
314 total calories

Saturday, 11/9/2019 Garage Lifting

Warmup - plyos, stretching, barbell warmup

Back Squat - 45/5, 135/3, 185/3, 225/2, 240/1, 255 (pause)/1,1,1,1, (no pause) 3

Hang Power Clean + Power Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1x3

Shoulder Press - 45/5, 75/3, 95/3, 115/3,3,3


Sunday 11/10/2019

16 mile bike ride


Monday, 11/11/2019 Pool Workout

In hindsight, the 16 mile bike ride after not riding for a couple months was probably not the best idea - got some pretty bad quad cramps early on here!

10x100 o-fr 1:30, e-k/dr 1:40

6x100 p 1:30
25 fr/25 shark

2x{4x25 UWK :40/:30
4x50 sw/k 1:00/:50
4x75 50 1-arm/25 sw 1:20/1:10
4x100 build 1:30/1:25}
rd2 w/fins

8x50 :55
d1-4 br; 5-8 k

Buckets - 8xUW + 3 fast cycles

200 warmdown

4400y

Thursday, 11/7/2019 Pool Workout

Super, super sore from the past week or so of workouts. This was kind of a going-through-the-motions swim, though as usual I'm glad I went.

2x{100 fr/100 IM/100 p/100 k}

10x25 scull :45 o-feet first, e-hands first

4x{200 2:45
2x100 IM 1:30
1x100 st dr 1:45}
200s - rd1 fr, rd2 p, rd3 k/fins, rd4 fr/fins

10x50 p/rev paddles
1-3 :55
4-5 :50
6-8 :45
9-10 :40

250 warmdown

3800y

Tuesday, 11/5/2019 CrossFit Workout

Warmup - rowing, stretching

Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/2, 340/2,2,2,2,6

Conditioning - 3 sets, 4:00 on, 4:00 off
25 cal row, then
AMRAP
10 TTB
20 walking lunge 35# DB per hand
73 reps, 70 reps, 63 reps

Wednesday, 11/6/2019 CrossFit Workout

Warmup - Tabata plyos, PVC/barbell warmup

Strength - A) Snatch + OHS - 95/1+3, 115/1+3, 135/1+3, 155/1+3, 175/1+3, 185/f, 1+3
//Feeling really slow after the deadlifts/lunges yesterday evening!

B) Pike HSPU - 8x4 EMOM

Conditioning -
20-16-12-8-4
DB Snatch 50#
Box jump 24"
4:27

Friday, 11/1/2019 Garage Lifting

Warmup - stretching, plyos, barbell warmup

Back Squat - 45/3, 135/3, 185/3, 225/2, 240/2,2,2,2,8

Shoulder Press - 45/8, 75/8, 95/8,8,8

BB Row - 155/8,8,8


Saturday, 11/2/2019 Pool Workout

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

4x RIMO {2x75 1:20 k/kdr/DPS
8x25 :30 d by pairs to 90%
2x50 1:15 fast - 100 pace, #1 off blocks}

100 float

15x50 1:00 1 fast k/1 ez/1 fast k/2 ez/1 fast k/3 ez/1 fast k/4 ez/1 fast k

200 warmdown

3850y


Sunday, 11/3/2019 Garage Lifting

Warmup - plyos, stretching, barbell warmup

Hang PSn + Hang Sn - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 165/1+1x11

1A) Shoulder Press - 45/5, 75/5, 95/5, 105/5,5,5
1B) KB Row - 53/10,10,10 ea arm
1C) KB skullcrusher - 53/10,10,10


Monday, 11/4/2019 Pool Workout

1000 SKiDS

400 p br3/5/7x50 neg split 5:00
3x100 k d1-3 1:50
200 p br5/7x50 neg split 2:40
2x50 br k d1-2 1:00

12x50 1:00 drills
1-2 long UW; 3-4 scull; 5-6 spin drill; 7-10 flip at flags; 11-12 DPS

5x200 2:40 build by 50
1-fr; 2-k/fins; 3-bk; 4-k/fins; 5-sw/fins

6x50 25 start drill + 25 ez

200 warmdown

4100y

Thursday, 10/31/2019 Pool Workout

2x{100 fr/100 IM/100 p/100 k}

10x50 k
1-3 1:00
4-6 :55
7-8 :50
9-10 :45

2x{500 fr :20 rest
400 p :20 rest
300 IM k/d/s :20 rest
200 br :20 rest
100 bk :20 rest
50 fly}

200 warmdown

4600y

Monday, 10/28/2019 Garage Lifting

Was supposed to have a softball game tonight but got cancelled due to wet fields at the last minute. So I impromptu lifted in the garage at night.

Warmup - stretching, plyos, barbell warmup

Pause Clean + Front Squat + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1x5

Clean Pulls - 225/3, 235/3, 245/3

BtN Sn PP - 135/5, 165/5, 185/5,5,5


Tuesday, 10/29/2019 Pool Workout

200 fr/200 IM dr/4x75 SLOB-sw-SLOB/200 IM k/200 p

4x100 fr 25 ez/50 hard/25 ez 1:30
3x100 k 2:10
2x100 IM 1:40
100 ez 2:00
2x100 p 1:40
4x75 IMO 1:20
4x100 25 hard/50 ez/25 hard 1:30

6x50 1:00 SLOB/sw ez

10x50 p/rev paddles
4 - :55
4 - :45
2 - :35

200 warmdown

4000y

Sunday 10/27/2019 Garage Lifting

Feeling a bit better with my GI stuff. Decided to do some lifting today.

Warmup - plyos, stretching, barbell warmup

Pause Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 175/1+1x8, 180/1+1, 185/1+1

Shoulder Press - 45/8, 75/8, 95/8,8,8

Pendlay Row - 135/8, 155/8,8

Had a medical procedure Tuesday morning so took that day and Wednesday morning off. Going to next option on UC treatment, hopefully this one is more successful.

Wednesday, 10/23/2019 Garage Squats

Warmup - stretching, plyos

Back Squat - 45/5, 135/3, 185/3, 220/3,3,3,3,15


Thursday, 10/24/2019 Pool Workout

3x{100 fr 1:25/100 IM 1:35/100 bk dr 1:45/100 k 1:55}

4xIMO{75 r/l/DPS 1:20
75 50 b sw/25 fast k SLOB 1:20
150 fr p br3/5/7 2:20
100 50 b/50 fast 2:00}

6x50 dr/sw ez :55

3x{150 r/l/sw ez x25 2:30
3x50 d1-3 to 90+% :55
3x25 c/o/FAST :25}
rd1-fl, rd2-k/fins, rd3-fr

125 warmdown

4350y

Saturday, 10/19/2019 Pool Workout

300 sw/200 k/200 p/100 IM dr
8x25 o/c :30

3x100 cruise 1:40
3x100 fr 1:20
(next top) 3x100 "race" 2:00
2x100 cruise 1:40
3x100 fr 1:15
(next top) 2x100 "race" 2:00
1x100 cruise 1:40
3x100 fr 1:15 (was supposed to be 1:10 but I just wasn't feeling it)
(next top) 1x100 "race" 2:00

3x50 cruise 1:00
3x50 fl/bk/br :50
(next top) 3x50 fl/bk/br "race" 1:15
2x50 cruise 1:00
3x50 fl/bk/br :45
(next top) 2x50 fl/br "race" 1:15
1x50 cruise 1:00
3x50 fl/bk/br :40
(next top) 1x50 fl "race" 1:15

200 warmdown

4350y


Monday, 10/21/2019 Pool Workout

600 (50sw/25k)/200 p/100 fr dr

3x{300 build by 100 4:00
2x100 k 1:50
2x200 25 ez/75 hard 3:00}
rd 1 - 300/200 fr, rd 2 - k/fins, rd 3 - p/pads

4x50 dr/sw IMO 1:00
4x50 fr d1-4 :50
4x25 IMO sprint :30

200 warmdown

4300y

Friday, 10/18/2019 CrossFit Workout

Warmup - rowing, stretches, med ball warmup

Strength - Deadlift - 45/5, 135/4, 225/4, 275/4, 300/4,4,4,4,12

Conditioning - Tabata intervals (20 sec on/10 sec off), 8 rounds per exercise
Pullups - 8x8
Pushups - 8,9,9,9,8,8,8,8
Situps - 12,12,12,12,12,12,12,13
Squats - 15,15,16,16,16,16,16,22

Tuesday, 10/15/2019 CrossFit Workout

Warmup - assault bike, stretching, plyos, barbell/gymnastic set

Strength - Back Squat - 45/5, 135/4, 185/4, 210/4,4,4,4,20

Conditioning -
50 cal assault bike
50 box jump overs 24"
50 toes to bar
8:54

Wednesday, 10/16/2019 Pool Workout

Going to try to swim with the National club group Wednesdays for an extra challenge as much as I can.

200 sw 2:50
2x150 IM mix 2:20
3x75 fr dr 1:10
4x50 st dr :55
5x25 br :30

4x100 1:20 6 beat k!
3x200 IM 3:00
5x150 p/pads 2:15 o-D1-3, e-br5
2x500 sw/fins 6:00 build

6x25 accelerators (fast kick at flags to 15m sprint)
6x50 turn races (ez to flags, sprint to turn and back - alternate turning at T and turning at wall)

200 warmdown

4450y

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

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

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

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