View RSS Feed

Uncategorized

Entries with no category

  1. Long week

    by , December 15th, 2018 at 03:36 PM (Swimming Through Jello)
    Have been on jury duty the past week so haven't really had the opportunity to log workouts. Here's a summary:

    Sunday 12/9 - Squats 275/3, 260/5, 245/7, 230/10, 3 rounds 20 RKBS, 20 R twists, 5 knee jumps

    Monday 12/10 - Freestyle day, building warmup, small kick set, 2x9x100 varying intervals pushing middle 100 of each set of 3, Burnt Ends finisher

    Tuesday 12/11 - Missed due to jury duty - coached in the morning, got out too late at night to workout

    Wednesday 12/12 - CrossFit - TTB and core work, BtN SnPP up to 195/5, AMRAP 11 of 6 TTB, 8 box jumps, 10 DB Sn

    Thursday 12/13 - IM day - normal Thursday warmup, main set kicking and power drills and some fast 50s IMO (26 low fly, 26 mid back, 31 low breast), 100 IM finisher (57 high from a push)

    Friday 12/14 - CrossFit - HPSn up to 165/3x3, rowing, HSPU, situp, jump rope partner conditioning workout

    Saturday 12/15 - Just back squats today, same as last week. Kind of tight, hopefully will be able to up the weight next week.
    Categories
    Uncategorized
  2. 12/6/18 Workout

    by , December 6th, 2018 at 09:38 AM (Swimming Through Jello)
    Thursday, 12/6/2018 Pool Workout

    3x{100 fr 1:30, 100 IM 1:40, 100 bk dr 1:50, 100 k 2:00}

    3x{300 1-1, 2-2, 3-3 st-fr DPS 4:30
    200 50 st/25 fr d50s 3:30
    3x50 p 6/4/2 breaths x 50 :50
    8x25 o-fr 3 breaths, e-st fast :30}

    200 warmdown

    3950y

    The cold is still sticking around, consequently I haven't slept that well the past few days and am having some trouble breathing right. Performance is about what you'd expect given that. 25s were good, 50s were OK, everything else was pretty bad.
    Categories
    Uncategorized
  3. 12/4-5/18 Workout

    by , December 5th, 2018 at 10:45 AM (Swimming Through Jello)
    Tuesday, 12/4/2018 CrossFit Workout

    Did my first day of coaching Tuesday morning, it was more assistant coaching because the head coach is easing me into it. Getting used to the multitasking between two or three groups of intervals is going to be the tough part but it'll be fun. CF in the evening after work. Stuffy and a little sore from a cold so probably not my optimum effort.

    Warmup - rowing drills, 2x(10 KB swing, 5 tempo RR, 5 tempo pushups, 10 air squats)

    Strength - Deadlift (dead stop between reps) - 135/5, 225/5, 275/5, 315/5, 335/5, 355/5

    Conditioning - "Christine"
    3 rounds
    500m row
    12 bodyweight DL (190#)
    21 box jumps 24"
    9:58


    Wednesday, 12/5/2018, CrossFit Workout


    Warmup - plyos, banded stretching, barbell warmup

    Strength - A) Tempo strict pullups - 5x5 fast concentric, 3 sec hold, 5 sec eccentric
    B) Tempo overhead squats (same tempo) - 95/5, 135/5, 155/5, 175/5, 185/5

    Conditioning - EMOM 9
    1 - 45 sec ring plank
    2 - 12 reverse lunges 50# DBs
    3 - 6/arm 1-arm push press 50# DB
    Categories
    Uncategorized
  4. Some Workouts

    by , December 3rd, 2018 at 09:53 AM (Swimming Through Jello)
    So, I was going to go to the gym Friday evening but my wife forgot to bring my clothes with her... so no workout Friday, took the dogs on ~4 mile walk Saturday.

    Sunday, 12/2/2018 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Hang Snatch - 95/2, 115/2, 135/2, 155/2, 165/1, 175/1, 185/1, 195/1, 205/f,b,1
    //Blargh.

    Back Squat - 135/3, 185/3, 225/3, 255/3, 275/3, 260/5, 245/7, 230/10
    //Felt better than last week. Maybe up it by 5 pounds next week.

    3 sets -
    20 RKBS 53#
    20 Russian twists 20#

    Monday, 12/3/2018 Pool Workout
    Not as sore as I was last Monday after the squats, so that's improvement! But sinuses started getting stuffy Sunday afternoon plus some aches... ugh, winter colds.

    400 fr
    300 p br3/4/5 x 50
    200 k/dr
    100 build to 90% (n= 1:02.3)

    2x{4x100 1:30 n+2
    3x100 1:35 n
    2x100 1:40 n-2
    1x100 FAST}
    //Did round 1 free, round 2 k/fins. Probably went a little too fast on my set-the-pace 100. Had a hard time holding what I was supposed to. But, I felt like I kept a good 6-beat kick throughout which is an improvement at least. Still working on DPS in the 6-beat though.

    6x50 dr/sw 1:00 EZ

    4x{50 TPS :55
    50 heads-up :55
    50 build :55}
    //Just some free drill work.

    200 warmdown

    4100
    Categories
    Uncategorized
  5. 11/29/18 Workout

    by , November 29th, 2018 at 10:48 AM (Swimming Through Jello)
    Thursday, 11/29/2018 Pool Workout

    Hammies tight from power snatches yesterday, at least I think that's what it was. Gotta get back to actual weights consistently so I don't have to keep dealing with lingering soreness every time I do something different.

    3x{100 fr 1:35
    100 IM 1:45
    100 bk 1:55
    100 k 2:05}

    4 (IMO)x{3x50 kdrill 1:05
    1x50 DPS :55
    1x100 fr cruise 1:40
    1x50 200 pace 1:10}

    6x50 dr/sw 1:00 EZ

    4x200 3:30
    1 - 50 fast/150 fr p cruise
    2 - 50 fr p cruise/10 sec into 50 fast/100 fr p cruise
    3 - 100 fr p cruise/10 sec into 50 fast/50 fr p cruise
    4 - 150 fr p cruise/10 sec into 50 fast
    Did 50s IMO

    200 warmdown

    3900y

    Got a good tip from Coach Derek on breaststroke today - focusing on turning my hands out at the end of the recovery. Definitely feels different, will keep playing with it!

    Also, going to start coaching the Tuesday morning practices starting next week. One of the Masters coaches isn't on staff for the club team anymore so the other coach was looking for some people to take a couple days, I think one of the other club coaches is going to take another day too. Should be fun, I was kind of hoping to get back into coaching again, even if it is just our little Masters group for one day.
    Categories
    Uncategorized
  6. 11/28/18 Workout

    by , November 28th, 2018 at 10:25 AM (Swimming Through Jello)
    Wednesday, 11/28/2018 CrossFit Workout

    Warmup - plyos, stretching, PVC warmup

    Skill - A) Handstand pushups (scaled to pike pushups on box) - 3x3 tempo, 2x10 strict

    B) SnBal+Pause OHS - 95/2+1, 135/2+1, 165/2+1, 185/2+1, 205/1+f, 2+1

    Conditioning - 21-18-15-12-9
    PSn 75#
    Wall ball shots 20#
    9:49
    Categories
    Uncategorized
  7. 11/27/18 Workout

    by , November 27th, 2018 at 09:11 AM (Swimming Through Jello)
    Tuesday, 11/27/2018 CrossFit Workout

    Warmup - 2 min assault bike, plyos, barbell warmup

    Strength - A1) Bench Press - 45/8, 95/8, 135/8, 155/8, 175/6, 185/4
    A2) Good Morning - 95/6, 115/6, 135/6, 155/6
    //Was supposed to be a set of 2 on the bench but skipped because my shoulder is a little buggy at the moment.

    Conditioning - "Jackie"
    1000m row
    50 thrusters 45#
    30 pullups
    7:23

    PR by a minute from the last time I did it.
    Categories
    Uncategorized
  8. Weekend Workouts

    by , November 26th, 2018 at 09:38 AM (Swimming Through Jello)
    Not much moving around for Thanksgiving, it was wife's family's year so we drove up to Joliet Thursday morning and back Saturday morning. Did some hiking with the dogs Friday but other than that not much. Got moving some more Sunday.

    Sunday, 11/25/2018 Garage Squats

    Warmup - stretching, plyos, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 275/3, 260/5, 245/7, 230/9

    1 hour yoga class at the gym - mostly stretching type stuff with some balance work.

    Monday, 11/26/2018 Pool Workout

    500 warmup
    2x400 @ 1:00 RI 50 1-arm dr/50 sw fr/bk
    3x300 @ 1:00 RI 50 k/50 sw (1-w/board, 2-on side, 3-k fast)
    4x200 @ 3:20 p D1-4
    5x100 @ 2:00 best average

    6x50 dr/sw 1:00
    4x25 middle of pool turns
    100 warmdown

    4000y
    Categories
    Uncategorized
  9. 11/21/18 Workout

    by , November 21st, 2018 at 12:28 PM (Swimming Through Jello)
    Wednesday, 11/21/2018 Pool Workout

    Not sure if I will get any other workout times in until next week, so tried to make this one a good one. Not entirely successful but got the work done. Six beat kick still feels awkward as heck.

    600 sw 200 fr/100 bk

    8x50 RIMO 1:00 o-k, e-dr

    4x200 3:00 d1-4
    6x50 dr/sw 1:00
    4x150 mix IM 2:45 d1-4
    6x50 dr/sw 1:00
    4x100 p br3,4,5,6 by 100 1:40 d1-4
    6x50 dr/sw 1:00

    3x50 fast off blocks/ez

    100 warmdown

    3950y
    Categories
    Uncategorized
  10. 11/20/18 Workout

    by , November 20th, 2018 at 01:08 PM (Swimming Through Jello)
    Tuesday 11/20/2018 CrossFit Workout

    Warmup - 2x(200m row, 5 pushups, 10 good mornings, 15 situps), PVC pipe warmup

    Strength - A1) Deadlift - 135/8, 185/8, 225/8, 275/8, 315/8
    A2) DB Bench - 50/8, 60/8, 65/8, 70/8

    Conditioning - "Jack"
    AMRAP 20
    10 push press 115#
    10 KB swing 53#
    10 box jump 24"
    10+18, I think. I went out too fast and died and my shoulders ran out of gas so I kind of lost count, could have been only 9 rounds which would have been even worse since I've done that workout at 11 rounds before. Ugh.
    Categories
    Uncategorized
  11. 11/19/18 Workout

    by , November 19th, 2018 at 09:44 AM (Swimming Through Jello)
    Oh, forgot I also did CF workout as a double on Friday so that goes here too:

    Friday, 11/16/2018 CrossFit Workout

    Warmup - plyos, stretching, PVC pipe warmup

    Strength - A1) Bench Press - 45/5, 135/5, 155/5, 175/5, 185/5, 195/5 (ugly)
    A2) Supine grip row - 135/5,5, 155/5,5,5

    Conditioning - On 3 minutes, 8 rounds
    10 10m shuttle runs
    2 rounds 5 pullups, 10 pushups, 15 squats
    -- Until <1 min rest, then 1 round

    Monday, 11/19/2018 Pool Workout

    650 warmup (was supposed to be 15 minute continuous swim but got in a little late and only had around 9 minutes)

    13x200 - Start on 3:00 interval, add :05 to odds, subtract :05 to evens
    1-3 smooth free
    4-9 o-pull d1-3, e-sw d1-3
    10-13 o-k/fins, e-sw/fins

    6x50 dr/sw 1:00 easy

    200 FAST (staggered sendoff to try to finish even)

    200 warmdown

    3950y

    Still trying to get 6-beat kick back. Seeing some improvement but not there yet, still awkward and kind of slow. But it's really only been 3 practices of work on it trying to break some decade-or-more-long bad habits.
    Categories
    Uncategorized
  12. 11/16/18 Workout

    by , November 16th, 2018 at 09:24 AM (Swimming Through Jello)
    Friday, 11/16/2018 Pool Workout

    Snow day yesterday. Pool and work were both closed. I was still sore from the workout Wednesday so I just took it as a rest day. Back to the pool today - with a different training group since my usual doesn't have Friday practice.

    200 fr/100 bk/200 k/200 p

    1x200 fr 3:00
    2x175 fr 2:40
    3x150 fr/bk/fr 2:20

    4x125 o-fr 1:50, e-IM+fr 2:00
    5x100 k/fins 1:30

    6x75 o-fr 1:10, e-fr/bk/fr 1:20
    7x50 o-fr :45, e-st :50
    8x25 o-RIMO :20, e-EZ :40

    200 IM dr warmdown

    3900y

    Still struggling to make easy six-beat kick freestyle feel comfortable.
    Categories
    Uncategorized
  13. 11/14/18 Workout

    by , November 14th, 2018 at 09:26 AM (Swimming Through Jello)
    Wednesday, 11/14/2018 CrossFit Workout

    Warmup - med ball circuit, stretching

    Strength - Box Squat (to just below parallel) - 135/2, 185/2, 225/2, 245/2, 265/2, 285/2

    Conditioning - 5 rounds for time
    400m run
    30 box jumps 24"
    30 wall ball shots 20#
    25:26

    Cold outside! My toes were a little nippy. Calves might be super sore tomorrow.
    Categories
    Uncategorized
  14. 11/13/18 Workout

    by , November 13th, 2018 at 12:51 PM (Swimming Through Jello)
    Tuesday, 11/13/2018 CrossFit Workout

    Slept better last night. Not perfect, but better.

    Warmup - rowing, stretching, barbell warmup

    Strength - Split Jerk - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 245/2
    //Ran out of time for more but 245 was surprisingly smooth for not having split jerked in awhile.

    Conditioning - For time
    70 cal row
    60 situps
    50 KB swing 53#
    40 lateral box stepovers 24"
    30 cal assault bike
    20 toes to bar
    10 pistols
    13:23
    Categories
    Uncategorized
  15. 11/9, 11/12 Workouts

    by , November 12th, 2018 at 09:32 AM (Swimming Through Jello)
    Friday afternoon, weekend off, Monday. I was super-sore all weekend after squats on Friday. Re-acclimating after rest week for the meet, I guess.

    Friday, 11/9/2018 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - A) Front Squat - 45/5, 135/3, 185/3, 225/2, 245/1, 265/1, 275/1, 285/1
    B) Back Squat - 155/10,10,10

    Conditioning - 7x(EMOM 7 C2B Pullups, max wall balls)
    wall ball total - 15, 15, 15, 15, 15, 10, 13 - Lost the pullup pace on the last two minutes!

    Monday, 11/12/2018 Pool Workout
    Didn't sleep well at all and took a bit to get into the swing of things this morning. Going to work hard on redeveloping 6-beat kick in the mid distances, I have neglected that for a 2-beat for too long.

    900 d1-3 x 300 to 80%
    800 SKiDS (build 2nd S)
    700 p - odd 100s br3, even 100s d1-3 br5
    600 100 1-arm, 100 swim DPS
    500 50k/50sw
    400 FAST
    300 50dr/50sw
    200 p br3/5/7/3 x 50
    100 FAST

    100 warmdown

    4600y

    That is definitely a new Masters yardage record - mostly because Coach miscounted and thought he was writing down 3700 :P
    Categories
    Uncategorized
  16. 11/8/18 Workout

    by , November 8th, 2018 at 09:37 AM (Swimming Through Jello)
    Thursday, 11/8/2018 Pool Workout

    Stiff and sore today still!

    300 ez
    400 IM SKiPS
    300 d1-3

    2x{200 mod 3:15
    8x25 VS :30
    4x50 mod (#3 fast) 1:00
    2x75 b x 25 1:15
    50 EZ
    2x100 b to mod 1:45
    200 k FAST
    100 ez}

    //First round free, second round kind of a mix. Did k/fins on the 2nd fast 200, calf cramp last 50 so limped to the wall. Repeated again after the 100 ez and went much better.

    200 warmdown

    4000y
    Categories
    Uncategorized
  17. 11/7/18 Workout

    by , November 7th, 2018 at 09:23 AM (Swimming Through Jello)
    Wednesday, 11/7/2018 CrossFit Workout

    Whole body sore. Triceps and hamstrings especially.

    Warmup - rowing, TTB warmup, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3
    //No pop at all. Made this fairly easy though.

    Conditioning - 3 rounds, 5:00 on, 5:00 off
    25 cal assault bike, then AMRAP
    15/10/5 per round TTB
    15/10/5 per round cal row

    2+11, 3, 5.

    First week after taper week is really tough. I do not feel good!
    Categories
    Uncategorized
  18. 11/6/18 Workout

    by , November 6th, 2018 at 03:01 PM (Swimming Through Jello)
    Tuesday 11/6/2018 CrossFit Workout

    Back to the gym to work my strength back up.

    Warmup - rowing, plyos, stretching

    Strength - Clean Deadlift - 135/3, 225/3, 275/3, 315/2, 345/1, 365/1, 385/1

    Conditioning -
    30-20-10
    Alternating DB Sn 50#
    Burpee box jumps 24"
    9:03
    Categories
    Uncategorized
  19. Ozark SCM Champs and 11/5/18 Workout

    by , November 5th, 2018 at 09:57 AM (Swimming Through Jello)
    Saturday, 11/3/2018 Ozark LMSC SCM Champs

    I have decided I will do no more one-week tapers! Was right at the point where everything just feels... off. But the meet went pretty well anyway! First meet in my new 30-34 age group (even though I don't technically turn 30 for another two weeks, but FINA rules and all). Pool deck was super cold, and all I brought for warmups was swim trunks and a t shirt. We were pretty much all shivering the whole time. That didn't help with endurance.

    Warmup - 200 free/100 back/200 k
    8x50 k/dr dr/b 1:00 IMO
    3x100 1:30 aerobic
    100 ez
    (Tech suit putting on adventures!)
    2 dive start

    Mixed 200 Medley Relay - 2:02. (Ozark record!), Breast split 29.77
    Sloppy start, my backstroker really glided in.

    100 Breast - 1:07.25 (Ozark record!), 31.40 (Ozark record!)/35.85
    My goal for this was to break both records, so I was OK with a little bit of a piano on my back the last 25 :P

    Mixed 800 Free Relay
    - (relay got Ozark record!), 2:11.27 leadoff (Ozark record!)
    Um, so I was put into this relay without my permission... but it was me, a 75 year old, 72 year old, and 56 year old all either coming out of or into events, and there was no Ozark record for whatever age group we ended up aggregating into, so we just cruised it.

    Mixed 200 Free Relay - (relay Ozark record!), 24.12 split
    Actually got a decent relay start in this one. Turn was a bit jammed.

    100 IM - 1:03.76 (Ozark record!)
    Not a great swim - slower than last year. Was running out of gas at this point (only two heats after the relay swim), especially with the cold deck.

    50 Free - 24.77 (Ozark record!)
    Surprised I had some pop left by this point, this was much better than last year. Breakouts were way too deep on start and turn, really have to nail those down.

    Men's 400 Medley Relay
    - (relay Ozark record!), not even going to mention my fly split :P
    Another one I got snookered into - this time with 2 75 year olds and a 72 year old. And we couldn't even get out of it because the backstroker scratched his individual 100 back and used this as the split!

    Somewhere around 200 warmup and warmdown between each race. Maybe a little more warmdown after 100 breast.

    Was completely gassed at the end - spent 5 minutes after the relay with a thousand yard stare sitting on the blocks, but happy with how I did overall. Always nice to see some friends too.


    Monday, 11/5/2018 Pool Workout

    Working out the kinks today. Nothing really fast. Shoulders and oddly hamstrings are sore.

    4x{150 free 20 sec rest
    100 pull br3/4/5/6 by round 15 sec rest
    50 1-arm free 10 sec rest}

    2x{300 80%
    300 fartlek (25 cruise/25 fast - 50/50 - 75/75)
    300 90%}
    All on coach's go, ended up being ~5:00 interval
    Rd 1 - fr/bk x25, Rd 2 - pull/pads & snorkel

    6x50 dr/sw ez 1:00 IMO

    4x{6x25 :35 - ascending distance underwater work and breath control}

    200 warmdown

    3900y

    Updated November 9th, 2018 at 01:43 PM by JPEnge

    Categories
    Uncategorized
  20. 11/1/18 Workout

    by , November 1st, 2018 at 11:44 AM (Swimming Through Jello)
    Thursday, 11/1/2018 Pool Workout

    200 fr/100 bk/200 k

    8x50 k/dr dr/b 1:00 IMO

    3x100 1:30 aerobic

    100 EZ

    8x25 O/C fl/bk/fr/fr w/fins :30
    8x25 VS :30 br/fr

    3x50 dive sprint/easy

    200 warmdown

    2050y

    Basically meet warmup + sprints. Feeling pretty good, not super fast but it isn't anywhere near a full taper. Groin feels much better, will be good by Saturday.
    Categories
    Uncategorized
Page 1 of 14 1234511 ... LastLast