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  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 8/21/18 Workout

    by , August 21st, 2018 at 08:12 AM (Swimming Through Jello)
    Tuesday, 8/21/2018 CrossFit Workout

    Warmup - 250m row, 30s HS hold, 30s bar hang, scap retractions, stretching, KB warmup

    Strength -
    A1) Push Press - 45/8, 135/8, 165/8,8,8
    A2) Good Morning - 45/8, 135/8,8, 165/8

    Conditioning - Partner workout, even reps
    1000m row
    100 situps
    100 cal air bike
    1000m ski erg
    100 KB swings 53#
    20:55
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  15. 8/18+8/21/18 Workouts

    by , August 20th, 2018 at 08:57 AM (Swimming Through Jello)
    Saturday, 8/18/2018 CrossFit Competition

    Various warmups before and between events.

    Event #1 - AMRAP 13
    One partner works through:
    50 KB swings 70#/53#
    50 Overhead lunge steps 45#/25#
    50 box jump overs 24"/20"
    50 DB 1-arm snatch 50#/35#
    50 burpees
    While other partner does 200m run and alternate
    1 rounds + 3 lunge steps

    Event #2 - AMRAP 8, partner leapfrog style
    2 pullups
    2 D-Ball clean over shoulder 50#/30#
    2 D-Ball squats 50#/30#
    Add 2 reps each round

    Through round of 16 + 10 squats

    Event #3 - Thruster speed ladders
    Rd1 - 95/5, 115/5, 135/5, 155/5
    Rd2 - 95/5, 115/5, 145/5, 165/5

    Partner and I got 2nd overall - 2/4/2 by event. Was fun! Pretty sore though.

    BBQ and some beers afterward, nice to hang out with gym people not in gym mode.

    Dug more honeysuckle stumps out Sunday - a couple big ones!


    Monday, 8/20/2018 Pool Workout

    Definitely still sore... shoulders not feeling it! Too bad it was distance day :P

    5x150 o-fr d1-3 to 80%, o-k/dr/sw

    3x{3x50 k 1:05
    2x50 catchup :55
    1x50 build :45}

    4x400 6:00 D1-4
    1-sw
    2,3-p
    4-sw
    //Not pretty! I am clearly not a distance swimmer anymore.

    6x50 st/fr EZ 1:00

    2x{75 fr smooth 1:10
    2x50 build :50
    3x25 fast - 2 breath/1 breast/0 breath :30}

    200 warmdown

    4250y
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  16. 8/16/18 Workout

    by , August 16th, 2018 at 08:32 AM (Swimming Through Jello)
    Thursday, 8/16/2018 CrossFit Workout

    Warmup - 3x(100m jog, 15 squats, 10 pushups, 15 situps), stretching, PVC drills

    Strength - Hang Squat Clean - 135/5, 165/5, 185/5, 205/5, 225/5
    //225 last rep was ugly because my grip was shot, but I got it!

    Conditioning - 3 rounds
    400m run
    12 l-arm DB SDHP 50#
    12 r-arm DB SDHP 50#
    24 goblet squats 50#
    11:39

    Will take Friday off, intra-gym competition on Saturday.
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  17. 8/15/18 Workout

    by , August 15th, 2018 at 08:44 AM (Swimming Through Jello)
    Wednesday, 8/15/2018 Pool Workout

    Pool was unexpectedly warm today, had trouble pushing myself like I wanted to. Got the work done though. Slower intervals because I just went with everybody else but it let me descend a little harder.

    300 fr/200 k/300 f-st-f/200 p/300 build

    3x{200 3:15
    3x50 k 1:10
    200 3:15
    3x50 p 1:00
    200 3:15}
    D 200s 1-3, rd1,2-fr, rd3-k/fins

    200 warmdown

    4200y - new Masters yardage record!

    Ozark SCM champs is apparently going to be Nov 3. Should give me time to get back in pretty good shape and then after my early-October vacation to get back into it and then mini-taper.
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  18. 8/14/18 Workout

    by , August 14th, 2018 at 08:04 AM (Swimming Through Jello)
    Tuesday 8/14/2018 CrossFit Workout

    Warmup - bike, run, row, plyo, stretching

    Strength - A) Supinated BB row - 135/8,8,8,8
    B) 1-arm farmers carry - 4x110#x60m ea arm

    Conditioning - 3 rounds for time
    500m row
    12 l-arm DB PP 50#
    12 r-arm DB PP 50#
    8:22
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  19. Weekend and Monday Workouts

    by , August 13th, 2018 at 11:00 AM (Swimming Through Jello)
    Missed logging a few workouts here, wasn't on the computer much this weekend.

    Friday, 8/10/2018 CrossFit Workout

    Warmup - ski erg, stretching and plyos, peg board practice

    Strength - Bench Press - 45/8, 135/8, 165/8,8,8,8

    Conditioning - 7 rounds
    1 rope climb
    5 front squat 135#
    9 bar over burpees
    9:15

    Saturday, 8/11/2018 CrossFit Workout

    Warmup - KB drills, movement prep for workout

    Strength - A) Suitcase deadlift - (weight + famers carry handles) - 140/8,8, 220/8,8
    B) Pushups - 45/10,10,10,10
    C) Prowler push - decent weight x 60m x 4 sets

    Conditioning - AMRAP 20
    100m run
    15 KB swing 53#
    15 lateral box overs
    8 TTB
    7 rounds + 2 box overs

    4 mile hike with dogs afterward

    Sunday, 8/12/2018

    Dug and pulled out a whole bunch of rocks and entrenched honeysuckle stumps and root structures.

    Monday, 8/13/2018 Pool Workout

    Had some new guys show up this morning... they were pretty out of shape I think.

    6x200 30 sec rest
    o - EZ sw, k, p
    e - D1-3 free

    2x{8x25 :45 (2 10 UWK/2 st F, 2 8/3, 2 6/4, 2 4/5
    300 p/pads & snorkel
    8x50 1:00 6 UWK
    100 90+%}

    3x{75 1:15
    50 :55
    25 :40}
    1-p/pads, 2-p/reverse pads, 3-sw/reverse pads

    200 warmdown

    3850y
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  20. 8/9/18 Workout

    by , August 9th, 2018 at 08:35 AM (Swimming Through Jello)
    Thursday, 8/9/2018 CrossFit Workout

    Warmup - 400m run, stretching, PVC warmup

    Strength - Power Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/1+squat, 2, 195/1+squat

    Conditioning - 3 rounds for time
    400m run
    30 situps
    20 wall balls 20#/10'
    10:56

    Core - 100 hollow rocks, :20 plank at breaks
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