View RSS Feed

Swimming Through Jello

  1. 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.
    Categories
    Uncategorized
  2. 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.
    Categories
    Uncategorized
  3. 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
    Categories
    Uncategorized
  4. 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
    Categories
    Uncategorized
  5. 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.
    Categories
    Uncategorized
  6. 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!
    Categories
    Uncategorized
  7. 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
    Categories
    Uncategorized
  8. 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.
    Categories
    Uncategorized
  9. 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
    Categories
    Uncategorized
  10. 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.
    Categories
    Uncategorized
  11. 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.
    Categories
    Uncategorized
  12. 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
    Categories
    Uncategorized
  13. 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

    Categories
    Uncategorized
  14. 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!
    Categories
    Uncategorized
  15. 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
    Categories
    Uncategorized
  16. 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.
    Categories
    Uncategorized
  17. 10/4/17 Workout

    by , October 4th, 2017 at 09:08 AM (Swimming Through Jello)
    10/4/17 CrossFit Workout

    Warmup - jump rope, med ball circuit, PVC stretches

    Strength (deload week) -
    Shoulder Press 45/5, 75/5, 90/5,5,5
    Push Press - 135/3, 155/3, 175/3, 185/3, 195/3, 205/3

    Conditioning -
    EMOM 15
    2 Thrusters (pyramid weights), 20 DU
    95-115-135-155-165-175-175-175-175-175-155-135-115-95-95
    //Was planning on going up to 195 or 205 but that got really real really fast.

    My new fins came in yesterday and new paddles/Swedish goggles coming today... yay new (well, replacement) toys!
    Categories
    Uncategorized
  18. 10/3/17 Workout

    by , October 3rd, 2017 at 08:37 AM (Swimming Through Jello)
    10/3/17 Pool Workout

    200 free/100 back/200 kick/200 pull

    8x50 K/Dr-Dr/Bu IMO :60

    3x{100 Fr 1:30
    100 Bk 1:45
    200 Fr 3:00
    100 IM 1:45}

    3x100 K 2:00

    200 warmdown

    3100

    //Legs weren't with me today - lots of squatting the past couple days in the gym, which I hadn't done a ton of. On the plus side, the groin has felt good both squatting a swimming - did full breaststroke on the IMs.
    Categories
    Uncategorized
  19. 10/2/17 Workout

    by , October 2nd, 2017 at 11:13 AM (Swimming Through Jello)
    10/2/17 CrossFit Workout

    Warmup - 3 min rowing, stretch, PVC drills

    Skill -
    a) Overhead Squat - 95/3, 135/3, 155/3, 175/3, 190/3, 205/3
    //In flats, didn't feel like putting on the weightlifting shoes today.
    b) Turkish Getup - 26/2 per side
    //Not coordinated at all, woof.

    Conditioning -
    3 Rounds
    10 Hang Squat Snatch 75#, 15 burpee box jumps 24"
    6:11
    Categories
    Uncategorized
  20. 10/1/17 Workout

    by , October 2nd, 2017 at 11:11 AM (Swimming Through Jello)
    Had my bachelor party Saturday, all-inclusive Cardinals game and then hung out at Ballpark Village afterward. Was a good time with friends and my brother.

    Went to the gym Sunday to get moving (I don't have a pool membership besides Masters morning practices), weights felt heavy.

    10/1/17 Weightlifting Workout

    Warmup - stretching, dynamics, barbell warmup

    Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/2, 205/2, 215/2

    Clean + Jerk - 135/2+1, 165/2+1, 185/2+1, 205/2+1, 225/2+1

    Back Squat - 135/2, 225/2, 245/2, 265/2x6

    Box Jump - 48"/4x4
    Categories
    Uncategorized