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Swimming Through Jello

  1. 6/15/18 Workout

    by , June 15th, 2018 at 08:34 AM (Swimming Through Jello)
    Friday, 6/15/2018 CrossFit Workout

    Warmup - 3 rounds 1 min bike, 10 KB DL progression, 5 walk the floor, 10 v-up

    Strength - A) Deficit Deadlift - 135/3, 225/3, 315/3, 335/3x4 (75% of 445# max)
    B1) Bent over row - 135/8x3
    B2) Strict straight-leg toes to bar - 10 reps x 3 sets

    Conditioning -
    18-15-12-9-6-3
    Hang power clean 115#
    box jump 24"
    4:26

    Going to Indy to help my brother move into his new house. May swim with the NASTI team up there on Sunday morning before I hit the road back home.
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  2. 6/14/18 Workout

    by , June 14th, 2018 at 08:40 AM (Swimming Through Jello)
    Thursday 6/14/18 CrossFit Pool Workout
    SCY - active recovery-ish

    200 fr

    2x50 dr/sw
    100 fr
    2x100 dr/sw
    200 IM
    2x150 dr/sw
    300 k/sw

    8x25 fast
    50 ez
    10x25 fast

    100 warmdown

    2000
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  3. 6/13/18 Workout

    by , June 13th, 2018 at 08:07 AM (Swimming Through Jello)
    Wednesday, 6/13/2018 CrossFit Workout

    A bit sore from ultimate frisbee yesterday night, but dang do cleats help.

    Warmup - Lots of drills, running drills, pullup drills, handstand pushup drills

    Conditioning - 8 rounds
    200m run
    7 HSPU
    5 strict pullups
    13:49
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  4. 6/12/18 Workout

    by , June 12th, 2018 at 08:22 AM (Swimming Through Jello)
    Tuesday 6/12/2018 CrossFit Workout

    Warmup - 500m row, stretching, PVC warmup

    Strength - A) Push Press - 45/3, 95/3, 135/3, 155/3, 175/3, 195/3, 205/1+pffffft (jerk it on accident, was kind of out of control today)
    B) Upright row - 95/10x3

    Conditioning -
    15-12-9
    Clean and Jerk 135#
    Lateral over the bar burpees
    7:18
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  5. 6/11/18 Workout

    by , June 11th, 2018 at 08:53 AM (Swimming Through Jello)
    Monday, 6/11/2018 Pool Workout
    CMS, LCM

    Got in a little late so didn't get as much warmup as usual.

    200 fr/100 bk/100 k

    2x250 4:15
    8x50 k IMO 1:15

    5x100 o-fr 1:45 e-IM 2:00
    8x50 o-bk 1:10 e-fr 1:00 desc by pairs

    3x200 o-p/pads & snorkel 3:15 e-k/fins 3:30
    8x50 IM switch 1:10 push pace

    100 warmdown

    3300m

    Felt better than Sunday actually. Still not used to hauling my butt through that much water between the walls!
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  6. 6/10/18 Workout

    by , June 10th, 2018 at 11:28 AM (Swimming Through Jello)
    Sunday, 6/10/2018 Pool Workout
    CMS, LCM

    200 fr/100 bk/200 k/200 p
    5x100 1:45 p/pads & snorkel

    2x50 back kick 1:30
    4x50 back 1:10
    4x50 br kick 1:20
    4x50 br 1:10
    6x50 fr :55
    2x50 fr kick 1:10

    2x{50 fl 1:00
    100 bk 2:00
    150 br 3:00
    200 k fins 3:30}

    100 warm down

    3400m

    150 breasts long course are hard.
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  7. 6/9/18 Workout

    by , June 9th, 2018 at 03:58 PM (Swimming Through Jello)
    Saturday, 6/9/2018 Power Work in the Garage

    Warmup - yardwork, stretch, barbell warmup

    Snatch - 95/2, 135/2, 155/2, 175/2, 185/2x5

    Barbell squat jumps - 95/6x5

    Knee jumps up to 15"/3

    Body still feels kind of in a funk. Will see how swimming feels tomorrow morning.
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  8. 6/8/18 Cont.

    by , June 8th, 2018 at 08:10 AM (Swimming Through Jello)
    Squats in the Garage

    Back Squat - 45/5, 135/5, 190/10, 205/8, 220/8, 235/8
    Front Squat - 170/5, 185/5, 205/5,5

    Was going to go swim Fri morning but wife waited until I got home from work to text me that she was going to be out at work on first day of her Cub Scout camp 'til 11pm and I never sleep well when I know she's out and about that late, so waking up at 4am wasn't going to be productive.
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  9. 6/6-7/18 Workout

    by , June 7th, 2018 at 08:53 AM (Swimming Through Jello)
    Wednesday, 6/6/2018 CrossFit Workout

    Warmup - plyos, stretching, lots of movement warmup

    Conditioning - Modified "Linda"
    10 -> 1
    Bodyweight Deadlift (190#)
    Ring Pushups
    DB hang squat clean, 50# each hand
    10:19

    Thursday 6/7/2018 Pool Workout with the CrossFitters

    These Thursday swims are going to kind of be my active recovery day. My swimming has felt pretty off since after Nationals, I don't know if it's just residual soreness from getting back to working harder at CF and also ultimate frisbee or what, just can't really get much going smoothly.

    200 sw/100 k

    4x50 k
    4x50 dr/sw
    4x50 f/ez
    4x50 ez/f

    10x25 fast
    10 pool muscleups
    8x25 fast

    100 warmdown
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  10. 6/5/18 Workout

    by , June 5th, 2018 at 08:00 AM (Swimming Through Jello)
    Tuesday, 6/5/2018 CrossFit Workout

    Warmup - yoga flow, stretching, KB warmup

    Strength - A) Push Press - 45/4, 95/4, 135/4, 155/4, 175/4, 195/3.9 ugh, 185/4
    B) 1-arm DB high pull - 35/12x3 ea arm

    Conditioning - 7x{9 cal assault bike, 6 lateral jump burpees, 60m KB 1-arm farmer carry 53#} @ 2:00
    1:12, 1:09, 1:07, 1:06, 1:06, 1:06, 1:02

    Ultimate frisbee "rec" league Game 2 tonight. Hopefully my cleats are delivered when I get home from work...
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  11. 6/4/2018 Workout

    by , June 4th, 2018 at 08:27 AM (Swimming Through Jello)
    Found myself just going through the motions today. Had some UC related issues this morning, joints are still not totally happy with me for 11+ hours in the car Saturday, legs are somewhat sore from squats. It was 60 outside this morning and the pool temp was at 77, which is really nice but it took me a bit to get warmed up because not used to that. Excuses, excuses.

    Monday, 6/4/2018 Pool Workout
    Crestview MS LCM200 fr/100 bk/200 k/200 p

    4x100 o-IM 2:00, e-fr 1:45
    2x150 fr/bk/fr 2:40
    2x200 k fins 3:20
    300 p/pads & snorkel 5:00
    2x200 1-25 IMO 25 fr, 2-25 IMO k, 25 fr 3:30
    2x150 p/pads & snorkel 2:45
    4x100 2-1:30 2-1:45
    4x50 1:00 warmdown

    3400m
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  12. 6/3/18 Workout

    by , June 3rd, 2018 at 05:50 PM (Swimming Through Jello)
    Sort of scattered schedule this weekend - found Friday afternoon that my grandpa in Madison WI with stage 4 kidney failure is going into hospice, so my mom and brother and I drove the 5 hours up and back to see him Saturday. My mother-in-law was also in town visiting my wife so the time not spent driving back and forth was spent doing things with them. I did get some squatting in today though - decided to take a run through the Hatch squat program which is twice a week of back and front squatting. Should be interesting getting some strength back hopefully.

    Sunday, 6/3/2018 Garage Squats

    General warmup and barbell warmup

    Back squat - 45/5, 95/5, 135/5, 190/10, 220/8, 235/6, 250/4
    Front squat - 170/5, 205/5,5,5
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