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Swimming Through Jello

  1. 10/31/17 Workout

    by , October 31st, 2017 at 08:34 AM (Swimming Through Jello)
    Felt real sluggish in the gym today. UC flare is getting annoying, but I am closing on my old house sale today so that should be the last little thread of extra stress cut, perhaps that will ease things.

    10/31/17 CrossFit Workout

    Warmup - airbike, stretching, barbell warmup

    Strength (deload week) -
    Deadlift 135/8, 225/8, 285/8,8,8
    Bench Press - 135/6, 155/6, 165/6, 175/6

    Conditioning - AMRAP 12
    10 toes to bar
    8 DL 155#
    6 ring dips
    4 front squats (from floor) 155#

    7 rounds + 3 TTB
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  2. 10/30/17 Workout

    by , October 30th, 2017 at 09:15 AM (Swimming Through Jello)
    Lats sore from pullups. Calves sore from change of direction on shuttle runs. Not the best swim workout this morning. Slept better last night though.

    10/30/17 Pool Workout - mini-taper for Ozark SCM Champs this weekend

    200 fr/100 bk/200 k/200 p

    8x50 k/dr-dr/b :60 IMO
    8x25 fins shooters :30 IMO
    8x25 fins UW fast/EZ :30

    16x50 D1-4 fr/bk/fr/br :60
    //I am horrid at breaststroke right now.

    200 warmdown

    2500
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  3. 10/28/17 Workout

    by , October 30th, 2017 at 08:49 AM (Swimming Through Jello)
    10/28/17 CrossFit Charity Workout

    Team workout with my wife for a charity in memory of a local fallen soldier that was good friends with my old gym owner.

    "Bradley"

    20 rounds alternating partners (28 min time cap)
    100m shuttle run
    10 pullups
    100m shuttle run
    10 burpees

    We got 17 rounds + 3 pullups. I was holding <1:20s per round.
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  4. 10/27/17 Workout

    by , October 27th, 2017 at 08:14 AM (Swimming Through Jello)
    Slept pretty poorly the last couple days (UC flare) and it's starting to show. Just have to get to Sunday rest day. I have a feeling that extra-long (for me right now) workout yesterday had something to do with my feeling sluggish too.

    10/27/17 CrossFit Workout

    Warmup - med ball stuff, technique work

    Strength -
    A) Power Clean (Touch and Go) - 135/5, 165/5, 185/5, 205/5, 225/5 (last rep a bit squatty)
    B) Standing Strict DB Press - 40s/10, 45s/10,10,10,10

    Conditioning/Skill -
    4 rounds for time
    21 DL 135#
    15 box jump overs
    9 handstand pushups
    9:30 - probably rested a bit too much in different places.

    Updated October 27th, 2017 at 04:00 PM by JPEnge

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  5. 10/26/17 Workout

    by , October 26th, 2017 at 08:45 AM (Swimming Through Jello)
    Got an email from the Masters group chain saying that for some reason the afternoon club kids had to swim in the morning yesterday and today and the Masters only had one lane... so I punted on the work I was going to do and visited another club that has organized practices. Apparently they don't believe in taking any rest between sets, even on sprint days, so I died... ugh.

    10/26/17 Pool Workout

    400 swim

    12x50 K/Dr/Sw/B :60/:55/:50/:50
    12x25 EZ/B/Rev B/Fast :30
    8x75 pull 1:10

    4x{2x100 EZ 1:40 1x100 Fast 1:40}
    100 EZ
    4x{2x50 EZ :60 1x50 Fast :60}

    200 warm down

    4000 in pretty much an hour. I'm wiped.
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  6. 10/25/17 Workout

    by , October 25th, 2017 at 09:52 AM (Swimming Through Jello)
    10/25/17 CrossFit Workout

    Warmup - air bike, plyos, stretching, PVC warmup

    Strength
    A) DB Bench - 60/12,12,12
    B) Ring Row - 3x15
    C) Power Snatch (TnG) - 95/8, 125/8, 155/8

    Conditioning/ABS!!!
    3 RFT
    15 toes to bar
    20 Russian KB swing 53#
    25 situps

    5:32

    //I think I'm starting to fall in love with the water again - can't wait to get back in and do some sprinting tomorrow! Less than a week 'til my first meet back.
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  7. 10/24/17 Workout

    by , October 24th, 2017 at 04:26 PM (Swimming Through Jello)
    10/24/17 CrossFit Workout

    Warmup - stretching, plyos

    Strength - Back Squat
    45/5, 135/5, 205/5, 235/5, 270/3, 300/3, 235/7,7,7
    //Took it a bit easier after the busy weekend, probably should have tried for 4 at 300 though.

    Conditioning -
    3 rounds
    250m row, 10 burpees, 60m farmers carry 70# KBs
    2 min rest
    repeat

    16:18
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  8. 10/23/17 Workout

    by , October 23rd, 2017 at 09:57 AM (Swimming Through Jello)
    Got married Saturday! Wanted to get back in the pool to move a bit today.

    10/23/17 Pool Workout

    200 fr/100 bk/200 k/200 p

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

    Wanted to work some constant pace and work into some faster kicking
    3x100 free 1:30 (1:05, 1:04, 1:04)
    3x100 k fins 1:30 (1:07, 1:06, 1:05)
    3x100 p free 1:30 (1:08, 1:09, 1:09)
    3x100 k fins 1:30 (1:03, 1:02, 1:02)
    3x100 p paddles free 1:30 (1:04, 1:05, 1:05)
    3x100 k fins 1:30 (1:01, 1:01, 1:00)

    200 warmdown

    3100 yards
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  9. 10/19/17 Workout

    by , October 19th, 2017 at 09:16 AM (Swimming Through Jello)
    10/19/17 Pool Workout

    200 sw/200 k/200 p

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

    12x50 1:15 best average (~200 pace) free (:26 low first, then :27 low to mid)
    //Went out too fast on the first one. Not bad holding pace but definitely running out of gas by the end.

    100 EZ

    20x25 IMO ez speed/ez/fast blocks/ez IMO + free (ez speed - 13 low fly, 13 low back, 16 breast, 12 low free; fast - 11 mid fly, 11 mid back, 13 mid breast, 9 high frees)

    200 EZ

    2400

    Starting to get the hang of going fast again. A little better every practice.
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  10. 10/18/17 Workout

    by , October 18th, 2017 at 09:06 AM (Swimming Through Jello)
    10/18/17 Pool Workout

    200 fr/100 bk/200 k/200 pull/150 IM dr/s

    12x50 1:15 IMOx3 best average (fly :30,:30,:30, back :29,:29,:28, breast :37,:37,:36, free :28,:27,:26)

    //Guy a couple lanes over put on fins for the free and surprised me so I had to pick up the pace to stay ahead.

    6x100 k w/fins 1:30

    12x50 p w/paddles :50

    150 warmdown

    2800

    Back to the pool tomorrow!
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  11. 10/16/17 Workout

    by , October 16th, 2017 at 09:41 AM (Swimming Through Jello)
    10/16/17 CrossFit Workout

    Warmup - plyos, PVC stretches and progressions

    Strength -
    Back Squat 135/3, 225/3, 255/3, 285/6, 225/8,8,10
    //Not quite feeling it on the squats today

    Conditioning -
    3x AMRAP 3{4 handstand pushups, 6 chest to bar pullups, 8 power snatch 95#}, 2 min rest

    7 rounds + 2 HSPU total
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  12. 10/14/17 Workout

    by , October 16th, 2017 at 09:39 AM (Swimming Through Jello)
    10/14/17 CrossFit Workout

    Warmup - plyos

    Strength -
    SDHP - 95/6, 125/6, 155/6, 175/6
    One arm farmers carry - 50#/30m, 60#/30m, 70#/30m, 80#/30m, 98#/30m each arm

    Conditioning -
    50 cal assault airbike
    100 double unders
    400m one arm farmer's carry 53#
    100 double unders
    50 cal assault airbike
    15:45

    //I hate biking and jump rope.
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  13. 10/13/17 Workout

    by , October 13th, 2017 at 07:57 AM (Swimming Through Jello)
    10/13/17 CrossFit Workout

    Warmup - airbike, stretching, pvc pipe warmup

    Strength - BtN Sn PP + OHS
    115/3+3, 145/3+3, 175/3+3, 195/3+3, 215/3+3

    Conditioning -
    AMRAP 12
    10 cal row, 15 PP 75#, 20 walking lunge steps
    7 rounds + 4 cal row
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  14. 10/12/17 Workout

    by , October 12th, 2017 at 09:47 AM (Swimming Through Jello)
    10/12/17 Pool Workout

    200 sw/200 k/200 p

    4x{100 IM drill 1:45, 75 kick 1:15, 50 pull :60, 25 IMO :30}
    50 EZ
    10x25 underwater kick fins alternate front/back :40
    50 EZ
    12x25 pace/fast/EZ IMO :40
    100 EZ

    100 IM from blocks for time (:57-high or :58-low, didn't get specific time)
    https://www.instagram.com/p/BaJg2dtHpaF/

    //My stroke rate is slooooooooow! It actually felt pretty crisp though and held it together through the freestyle. Breaststroke needs a lot of work, I think I'm still subconsciously nursing that groin.

    200 warmdown

    2650 - not bad yardage for a sprint day over an hour.
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  15. 10/11/17 Workout

    by , October 11th, 2017 at 09:10 AM (Swimming Through Jello)
    10/11/17 CrossFit Workout

    Warmup - tabata bodyweight movements, stretching, barbell warmup

    Skill -
    Pushups 4x10 45# plate
    Ring Rows 4x12
    Hang power clean warmup 95/5, 115/5, 135/5, 155/5

    Conditioning -
    5 Rounds
    200 m run, 30 situps, 10 hang power clean 135#
    11:59

    Glute-Ham Raises 3x10

    //Good workout, but going to be sore tomorrow. Legs already pretty tight from squats yesterday.
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  16. 10/10/17 Workout

    by , October 10th, 2017 at 08:28 AM (Swimming Through Jello)
    10/10/17 CrossFit Workout

    Warmup - 400m run, stretch, 15 situps/air squats, 500m row, stretch

    Strength - Back Squat
    45/5, 135/5, 205/5, 235/5, 265/10, 205/10,10,10
    Ring plank - 3x45sec

    Conditioning - 2000m row 7:34.4
    //Oof, died.

    Stright toes to bar 3x8
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  17. 10/9/17 Workout

    by , October 9th, 2017 at 09:02 AM (Swimming Through Jello)
    10/9/17 Pool Workout

    200 fr/100 bk/200 k/200 p

    8x50 k/dr dr/b :60 IMO

    4x{200 fr 3:00, 4x50 fl/bk/fr/bk :60}
    //Tried to hold under 2:20 for the 200s and 200ish stroke rate for the 50s.

    3x100 k fins 1:30

    100 warmdown

    3100

    //Might take some videos for sprint day Thursday, if I can figure out a good way to setup my phone.

    Updated October 9th, 2017 at 10:43 AM by JPEnge

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  18. 10/7/17 Workout

    by , October 7th, 2017 at 11:52 AM (Swimming Through Jello)
    10/7/17 Weightlifting workout in the garage

    Warmup - barbell warmup, stretching

    Snatch - 95#/3, 135/2, 155/1, 175/1, 185/1, 195/1, 205/1, 216/1, 227/1

    Clean & Jerk - 135#/2, 185/1, 205/1, 225/1, 245/1, 255/1

    Deadlift - 135/3, 225/3, 313/2, 363/1, 413/1

    //Legs are pretty dead today - between sprinting thrusters Wednesday, sprinting Thursday and lots of repetitions Friday, I need a rest day tomorrow!
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  19. 10/6/17 Workout

    by , October 6th, 2017 at 08:12 AM (Swimming Through Jello)
    10/6/17 CrossFit workout

    Warmup - various cardio modes, shoulder stretch, hamstring stretch

    Core EMOM
    1- 30 sec ring l-sit (bent legs scale)
    2- 30 sec parallette pass through (jump forward and back)
    3- 30 sec oblique reach

    Strength
    a) 1-leg RDL 53/6, 62/6, 70/6,6 per leg
    b) Barbell row 135/6, 155/6, 165/6, 175/6

    Conditioning
    150 wall ball shots 20#, 100 knees to elbows
    In teams of 2, one person working on each piece at a time
    6:59
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  20. 10/5/17 Workout

    by , October 5th, 2017 at 09:14 AM (Swimming Through Jello)
    10/5/17 Pool Workout

    Sprint day today!

    200 sw/200 k/200 p

    4x100 RIMO K/S/D/S 1:45

    4x50 fr d1-4 :60 (:35, :32, :30, :25)

    100 EZ

    8x50 sprint off blocks IMO/EZ (fly :25 low, back :26 low, breast :31, free :23 low)
    8x25 sprint off blocks IMO/EZ (fly :11 mid, back :11 high, breast :14 low, free :10 mid)
    8x25 fins UW kick/EZ :30

    200 warm down

    2300

    //So I can still kind of sprint, I guess... and by "kind of" I mean I can do all-out 50s slightly slower than I used to take out 200s! 4 weeks 'til the meet, let's see how much I can improve from this.
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