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Swimming Through Jello

  1. 12/7/2017 Workout

    by , December 7th, 2017 at 10:04 AM (Swimming Through Jello)
    12/7/17 Pool Workout

    Hammies and calves are incredibly sore from snatches and box jumps yesterday. Goodness.

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

    4x50 :50 fl/bk, bk/br, br/fr, fr
    8x25 k w/board D1-4 :40
    100 EZ
    4x50 :50 same
    8x25 k w/board same
    100 EZ
    4x50 :50 same
    100 EZ

    8x25 odd-IMO fast from blocks even-EZ

    200 warm down

    2500
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  2. Two Days Workouts

    by , December 6th, 2017 at 08:21 AM (Swimming Through Jello)
    12/5/17 Pool Workout
    200 fr/100 bk/200 k/200 p/100 IM dr

    5x75 1:15 fr best average
    masters minute
    5x75 1:30 IM best average
    master minute
    12x25 (4-IMO :40, 4-k IMO :40, 4-IMO :35) FAST
    //Went out too fast on the first couple frees and couldn't really recover all the way after. Held good 6-beat kick for all of the frees though so that was a plus. 25s were strong.

    150 EZ

    5x100 k w/fins 1:30
    6x50 pull w/paddles :50

    100 warmdown

    2900

    After Work
    Pause Back Squat 135/3, 225/3, 255/3x6

    12/6/17 CrossFit Workout
    Warmup - bike, stretch, jumprope, PVC warmup

    Strength -
    A) Power Snatch - 95/3, 115/3, 135/3, 155/3, 175/3, 185/3
    //Touch and go. Not bad for not snatching for a month.
    B) Ring pushups 4x20

    Conditioning -
    AMRAP 15
    15 box jumps 24"
    15 power snatch 75#
    6 rounds + 23 reps
    //Bad performance on this one. Couldn't catch my breath.
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  3. 12/4/17 Workout

    by , December 4th, 2017 at 08:55 AM (Swimming Through Jello)
    Drove up to Joliet this weekend for in-laws party for our wedding for those they wanted to invite that didn't make the actual thing. Several hours of nodding, smiling and saying "thank you" :P

    Finger still meh. This is about the longest a jammed finger has taken to heal, I must have really done a number on it!

    12/4/17 CrossFit Workout

    Warmup - 2min rowing, plyos

    Strength - Deadlift (full stop between reps)
    135/5, 225/5, 275/3, 315/3x8

    Conditioning - AMRAP 18 at constant pace...
    60m overhead DB walk (45# ea hand)
    20 walking lunge steps
    10 toes to bar
    10 cal row

    7 rounds (I think) + 10m walk
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  4. 12/1/17 Workout

    by , December 1st, 2017 at 08:15 AM (Swimming Through Jello)
    12/1/2017 CrossFit Workout

    Thought jammed finger felt good enough to try a CF workout again. Mostly OK.

    Warmup - plyos, airbike, stretching, PVC drills

    Strength/Skill -
    A) Back Squat 225/7,7,7
    B) Seated box jump 30"/6, 42"/6, 48"/6
    C) Pistols 10,10,10

    //Squats felt WEAK after a couple weeks off them. C was supposed to be rope climbs but the finger wasn't liking the grip. Top joint still iffy.

    Conditioning -
    21-15-9
    SDHP 75#
    Bar-facing burpees
    Assault Air Bike Calories
    8:14
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  5. 11/30/17 Workout

    by , November 30th, 2017 at 09:13 AM (Swimming Through Jello)
    Three pool workouts in a row! First time in... forever.

    11/30/17 Pool Workout

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

    32x25 :35 8 ea stroke IMO best average (Masters Minute between strokes)

    5x100 k fins 1:30 (all under 1:02, last :59)

    6x75 p w/paddles 1:10

    200 warmdown

    2700
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  6. 11/29/17 Workout

    by , November 29th, 2017 at 08:44 AM (Swimming Through Jello)
    Jammed finger still not quite 100%, so I hit the pool two days in a row.

    11/29/17 Pool Workout

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

    2x200 3:00 1-fr 2-bk
    4x100 1:40 1,2-fr, 3-bk, 4-br
    8x50 4-:55, 4-:50
    16x25 :30 IMOx4

    200 warmdown

    2600
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  7. Turkey Week Workouts and 11/28/17 Workout

    by , November 28th, 2017 at 09:09 AM (Swimming Through Jello)
    Drove with my family to South Carolina to visit my sister for the holiday. 10 hours one way in a minivan (with a giant antique dresser stuff into the back on the way home because my mom is weird) is not the most fun thing!

    Tuesday - driving day
    Wednesday - lots of walking around downtown Greenville
    Thursday - 3 mi run, 5 rounds 20 pushups 5 knee jumps, family football until I did a real good jam on my left pointer finger, then frisbee.
    Friday - 4 mi hike
    Saturday - 6 rounds 200m run, 10 pushups, 10 situps, 10 burpees
    Sunday - 4 mi hike, 3 mi run
    Monday - driving day

    11/28/17 Pool Workout

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

    10x50 fr EZ speed 2-beat kick :55
    100 EZ
    10x50 fr EZ speed 6-beat kick :55
    100 EZ

    //6 beat kick wasn't working. Somehow later during college I developed a 2/4-beat gallop thing at threshold speeds that I can't shake.

    2x(8x25 D1-4 br/bk :30) 100 EZ

    200 warmdown

    2700

    Sat down one day and started thinking about what kind of lineup I wanted to do at Nats in May. Settled on 50 back, 50/100 breast, 100/200 IM, 200 free. Looked at Nats schedule and that fits about perfect. So, I really want to break a minute in the 100 breast because I never have before. That's the main goal. I'd love to go sub-1:50 in the 200 free and sub-2:00 in the 200 IM again. Ozark records for 30-34 in the leftover events are 25.69 50 bk, 27.82 50 br, 56.01 100 IM, so hey, why not go for those?
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  8. Weekend/Monday Workouts

    by , November 20th, 2017 at 09:42 AM (Swimming Through Jello)
    11/17/17 - After Work Squats

    3 sec pause back squat
    135/3, 185/3, 225/2, 255/1, 285/1, 295/1,1,1,1,1,1

    11/18/17 CrossFit Workout

    Warmup - jogging, stretching, plyos

    Strength -
    Good Morning - 95/8, 135/8, 155/8, 175/8
    Wall Walks - 3x3 10 sec hold at top

    Conditioning - Partner workout, both run, break up DB movements however (ea did half, me at 50#)
    600m run
    3x(50 1-arm swings, 50 1-arm PP, 50 goblet squats, 50 1-arm hang SDHP)
    600m run

    20:33

    11/20/17 Pool Workout
    200 fr/100 bk/200 k/200 p/100 IM dr

    All D1-4
    4x100 fr 1:30
    4x100 k 2:00
    4x100 p paddles 1:30

    5x100 k fins 1:30

    Start work (200 yd total)
    //Bit of dead legs by this point, starts were meh.

    200 warmdown

    2900
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  9. 11/17/17 Workout

    by , November 17th, 2017 at 08:14 AM (Swimming Through Jello)
    29 years old today!

    11/17/17 CrossFit Workout

    Warmup - 3 min row - :50 EZ :10 faster, stretching, plyos

    Strength - Bench Press
    45/5, 135/3, 165/3, 185/3, 205/3, 215/3

    Core - Hollow Hold
    6 rounds :10 on :20 off, 5 rounds :20 on :40 off, 4 rounds :30 on :60 off

    Conditioning -
    21-15-9
    Burpees
    KB swings 53#
    Box jumps 24"

    5:21
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  10. 11/16/17 Workout

    by , November 16th, 2017 at 08:38 AM (Swimming Through Jello)
    After work yesterday did:
    Front Squat
    45/5, 135/3, 185/3, 225/3, 245/3,3,3,3,3
    //Front squats have gotten pretty bad I guess.

    11/16/17 Pool Workout
    200 sw/200 k/200 p/100 IM Dr

    10x50 fly 1:10 best average (held 31/32)
    50 EZ
    9x50 bk/br/fr x3 1:15 best average (30 bk, 35/36 br, 27 fr)
    50 EZ

    5x100 k fins 1:30

    200 EZ

    2450

    Shorter workout today. Felt a little fuzzy overall. Have been pushing it this week as I have a bit of a break next week going to visit my sister in South Carolina for Thanksgiving. After work squats TBD as I'm feeling pretty beat up.
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  11. 11/15/17 Workout

    by , November 15th, 2017 at 08:20 AM (Swimming Through Jello)
    11/15/17 CrossFit Workout

    Warmup - DB warmup, stretching, plyos

    Skill -
    1-arm DB split snatch (per arm)
    50/3, 60/3, 75/3, 80/3 (ran out of DB weight)
    1-arm farmer's carry (per arm)
    90/30m, 110/30m, 130/30m

    Conditioning -
    AMRAP 20
    5 power clean 145#
    10 TTB
    15 wall ball 20#
    9 rounds + 3 reps
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  12. 11/14/17 Workout

    by , November 14th, 2017 at 08:18 AM (Swimming Through Jello)
    11/14/17 CrossFit Workout

    Warmup - rowing, ring rows, situps, stretching, plyos

    Strength - Deadlift
    135/5, 225/4, 315/3, 350/3, 390/4, 305/7,7,7
    Superset 1:00 plank between drop sets

    Conditioning - 3 rounds
    400m run
    40 lunges
    5 muscleups
    2 min rest

    2:52, 2:40, 2:50

    Will do when I get home -
    Easy squat day after DLs
    135/5, 185/5, 225/5,5,5
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  13. Weekend Workout Dump 11/11/-11/13

    by , November 13th, 2017 at 08:42 AM (Swimming Through Jello)
    11/11/2017 CrossFit Competition

    //Was supposed to be 3 workouts and a floater workout, but my partner hurt himself halfway through and we had to withdraw. This is what we got done:

    Floater - 3 rounds
    20 cal assault bike
    20 DB snatch 70#
    150 ft prowler push 50kg+sled
    //Doing this fast and outside in the 30 degree windiness really crushed us, we strategized that poorly.

    20 minutes later...
    6 min for each partner to max PCl + FS + J
    135-185-205-225-245/f-245/1+1+f
    //No legs left after the floater. Partner hurt himself on 275 jerk.

    Got home and did some squats because I was feeling unfulfilled after bombing the complex.

    Back Squat
    45/5, 135/3, 185/3, 225/3, 255/3, 275/3,3,3,3,3

    11/12/2017 - Garage Squats
    Going to work on building strength back up. I've lost a lot of it between replacing some lifting for swimming, losing weight due to changing training and UC flare and trying to eat healthier so eating a little less calories. Strength should help swimming to I would hope.

    Back Squat
    45/5, 135/3, 185/2, 225/2, 255/2, 285/2,2,2,2,2,2,2

    11/13/2017 - Pool Workout

    200 fr/100 bk/200 k/200 p
    //Testing out the shoulder from tweaking it Thursday, freestyle feels good, backstroke not so much. So we will avoid that for a bit.

    3x{3x100 fr 1:30, 8x25 k w/board D1-4 :40}

    5x100 k w/fins 1:30

    200 warmdown

    2900

    //Lots of legs today! Going to build back up that kick, that's the engine that kept me going when I was a mid-distance guy in college, and it's really been lacking since I've been back.

    Afternoon garage back squats
    45/5, 135/5, 185/3, 225/3, 255/2, 285/1, 305/1, 315/1,1,1,1,1,1

    Updated November 14th, 2017 at 08:17 AM by JPEnge

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  14. 11/9/2017 Workout

    by , November 9th, 2017 at 09:01 AM (Swimming Through Jello)
    11/9/2017 Pool Workout

    Looked like the high schoolers had played water polo and hadn't put the pool back together the night before, so started with fixing the flags and tightening lane ropes and such.

    200 sw/200 k/200 p/200 IM dr

    4x{200 fr 3:00, 4x50 IMO 1:00}
    //Felt something pull front left shoulder in the middle of the second round, so did the last two rounds kick with fins on 2:40 and :50. Bah humbug, and I thought my left shoulder was the one that wasn't worn out.

    12x25 kick w/board :40 D1-4

    100 warmdown

    Stupid shoulder. I hate being hurt. It'll probably be better tomorrow though it's frustrating right now.
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  15. 11/7/2017 Workout

    by , November 7th, 2017 at 08:53 AM (Swimming Through Jello)
    I've got a CrossFit competition this weekend. Not especially looking forward to it as I'm starting to enjoy the water more than the barbell. But, I signed up and I've got a partner counting on me so I'll go and do my best. I still love physical competition in almost any form.

    11/7/2017 CrossFit Workout

    Warmup - run, stretch, plyos

    Strength - PCl + FS + J (complex for competition Saturday)
    135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1, 245/1+1+1

    Conditioning - EMOM 12
    1 - 12 cal assault bike
    2 - 6 per arm 1-arm DB thrusters 50#
    3 - 8 strict toes to bar
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  16. 11/6/17 Workout

    by , November 6th, 2017 at 09:58 AM (Swimming Through Jello)
    11/6/17 Pool Workout

    Stretched it out a little today but still not a bad workout.

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

    32x25 8 ea stroke :35 EZ speed - little break between strokes
    (fly :14, back :14-:15, br :16, fr :12)

    5x100 fin kick 1:30
    6x75 pull w/paddles 1:10

    150 warmdown

    2700
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  17. Ozark LMSC SCM Champs

    by , November 6th, 2017 at 09:54 AM (Swimming Through Jello)
    11/4/2017 - Meet day!

    Warmup -
    200 sw/200 k
    8x50 k/dr-dr/b :60
    3x100 free 1:30
    100 EZ
    4x25 shooter off blocks
    100 EZ

    Events (with SwimSwam time conversions, helpful for me because I haven't swam SCM in decades)-

    50 Breast 31.23 (28.13)
    //Jammed the turn! Mistiming walls is a constant theme here, not used to SCM! Stroke rate was great and felt like I got stronger as the race went on.

    50 Fly 26.57 (23.93)
    //And glided into this turn. A little herky-jerky stroke but held it together well.

    50 Back 27.58 (24.84)
    //Spinning my wheels a bit, plus glided into the turn. Lots I could improve on this one.

    100 IM 1:03.48 (57.19)
    //Started running out of gas here - only a couple heats between 50 back and this. Consequently it was pretty sloppy.

    50 Free 25.31 (22.80)
    //Calf cramp! I think I will just reserve judgement on this event 'til next time :P

    Happy overall. Some times (50 breast and 50 fly) that I would be happy with in any context in college, and 50 back is as good or better than I'd do in season in college. Definitely ran out of gas by the end - my lactic acid buffering is apparently not as good as it used to be, who'd have guessed taking 6 years off and coming back to 2 hours in the pool a week instead of 20 would do that?

    About 200 warm up and 200 warm down between events, so probably a bit more than 3000 meters all told.
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  18. 11/2/2017 Workout

    by , November 2nd, 2017 at 10:07 AM (Swimming Through Jello)
    11/2/2017 Pool Workout

    Last workout before the meet on Saturday. Just getting everything tuned up.

    200 sw/200 k/200 p
    8x50 k/dr-dr/b :60 IMO

    4x25ish middle of the pool fast turns

    10x25 uw kick fins :40
    8x25 fins shooters IMO :30
    50 EZ
    8x25 open/close IMO :30
    50 EZ
    8x25 fast from blocks/EZ IMO

    100 warmdown

    2200 yards

    Will have to remember that I need to look for the wall a bit (or at least be comfortable with where it is) Saturday, since I haven't really swam in a SCM pool for a really long time.

    Saturday events - 50s of all strokes, 100 IM, possibly a couple relays. It's Sprint King from college all over again! Just not going to do the High School Meet set the next day...
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  19. 11/1/2017 Workout

    by , November 1st, 2017 at 11:56 AM (Swimming Through Jello)
    11/1/2017 CrossFit Workout

    Warmup - stretching, rowing, etc.

    Skill - EMOM 12
    Odd - 4 ring muscleups
    Even - 8 dynamic pushups building up to (1) 45#, (1) 35#, (3) 25#, (1) 10# plate on each side.

    Conditioning -
    4x500m row, 2:00 rest interval
    1:39/1:40/1:40/1:39
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  20. 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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