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Swimming Through Jello

  1. 6/17/19 Workout

    by , June 17th, 2019 at 09:11 AM (Swimming Through Jello)
    Monday, 6/17/2019 Pool Workout

    600 100 fr/50 bk
    400 50 fr/50 br
    200 50 fl/50 fr (1st fl dr)

    8x100 1:40 fr 2 mod/1 b
    4x50 dr/sw ez 1:10
    8x100 1:50 2 fr mod/1 IM
    6x50 dr/sw ez 1:00
    300 fl/fr/bk/fr/br/fr build fr

    100 warmdown

    3700m

    Weekend basement work much have taken more out of me than I thought, I was pretty slow today! But good way to start the week getting some good work done - 3700 in an hour and a quarter is pretty good.
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  2. 6/16/19 Workout

    by , June 16th, 2019 at 09:25 PM (Swimming Through Jello)
    Spent most of the weekend with my dad rectifying some water damage in my basement and replacing the old carpets with vinyl plank. Got some walls replaced and a very good start on the floors, but man, that's tiring! Went to the garage for a workout after dad left today.

    Sunday, 6/16/2019 Garage CF Workout

    2 rounds, moving continuously:
    10 power snatch 135#
    1 backyard walk 1-arm 53# KB overhead carry (switch arms halfway)
    10 power clean 135#
    1 backyard walk
    10 power jerk 135#
    1 backyard walk
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  3. 6/14/19 Workout

    by , June 14th, 2019 at 08:03 AM (Swimming Through Jello)
    Friday, 6/14/2019 CrossFit Workout

    Warmup - rowing, plyos, stretching, jump rope

    Strength - Bench Press - 45/10, 95/10, 135/10x5
    //Upper body strength is not so great still. Need to focus on that a bit more.

    Conditioning - "Annie"
    50-40-30-20-10
    Double Unders
    Situps
    6:42
    //PR on that by 5 seconds, I'll take it.

    Working out might be a bit spotty this weekend. Going to be redoing my basement floors (and fixing some spots in the drywall that have gotten wet with the ridiculous amount of rain this spring. Will try to get something quick in the garage Saturday and/or Sunday.
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  4. 6/13/19 Workout

    by , June 13th, 2019 at 09:04 AM (Swimming Through Jello)
    College group coach and I had to put all the lane ropes in ourselves, so only got about 45 minutes in the (really cold!) water today. Some good work though despite that.

    Thursday, 6/13/2019 Pool Workout

    100 fr 1:40
    2x50 fr dr/sw 1:00
    100 fr 1:40
    4x50 bk/fr dr/sw 1:00
    100 fr 1:40
    6x50 bk/br/fr dr/sw 1:00
    100 fr 1:40
    8x50 IMO dr/sw 1:00

    1x100 k fast 2:15
    1 "lung buster" :45
    2x100 k D1-2 2:15
    2 "lung busters" :45
    3x100 k D1-3 2:15
    3 "lung busters" :45

    6x50 dr/sw ez 1:00

    2450m
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  5. 6/12/19 Workout

    by , June 12th, 2019 at 08:15 PM (Swimming Through Jello)
    Wednesday 6/12/2019 Garage Lifting

    Hang Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/f,f,1+1

    Getting better slowly! This was a good make.

    https://www.instagram.com/p/ByoJh0Pg...=196gisdnngejw

    Deadlift - 135/5, 225/5, 275/5, 295/5, 315/5

    Not bad considering three weeks ago I could barely pick up 315/2.

    Tomorrow is touch and go - if morning practice gets cancelled for storms, I'll try to swim with the college group at night. If morning practice is on and it's dry enough, I'll have an hour morning swim and a softball game at night.

    Updated June 13th, 2019 at 09:49 AM by JPEnge

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  6. 6/10 PM + 6/11/19 Workouts

    by , June 11th, 2019 at 09:10 AM (Swimming Through Jello)
    Monday, 6/10/2019 Daily Double - Garage Gym

    Felt like doing some lifting after work for a double today.

    Power Clean + Hang Squat Clean + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1

    Snatch Balance - 95/2, 135/2, 165/2, 185/2, 195/2, 205/2

    Shoulder Press - 75/5, 100/5,5,5


    Tuesday, 6/11/2019 CrossFit Workout

    Warmup - assault bike, plyos, stretching, KB warmup, barbell warmup

    Strength - EMOM 10
    odd - 100m run fast
    even - Front Squat (from floor) - 95/5, 135/5, 155/5, 175/5, 185/5

    Conditioning - For time
    200m farmer's carry 53# per hand
    30 KB PP 44# per hand
    200m FC
    20 KB PP
    200m FC
    10 KB PP
    10:33
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  7. 6/10/19 Workout

    by , June 10th, 2019 at 12:49 PM (Swimming Through Jello)
    Monday, 6/10/2019 Pool Workout

    6x150 :20 rest (o-fr, e-50 fr/50 IMO/50 fr)

    12x50 k
    4 - fr w/board 1:10
    4 - fl/br SLOB 1:15
    4 - fl/br w/board 1:20

    9x150 2:45 d1-3
    1 - fr
    2 - fr/bk/fr
    3 - bk/fr/bk

    5x50 ez 1:00

    3x3x50 1:00 fast by thirds (fr/fl/fr by set)

    150 ez

    3700m

    Updated June 10th, 2019 at 01:38 PM by JPEnge

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  8. 6/8/19 Workout

    by , June 8th, 2019 at 05:43 PM (Swimming Through Jello)
    Saturday, 6/8/2019 Pool Workout

    Saturdays are indoors/yards. I guess the school has a set back on their HVAC for the summer and the exhaust in the pool is not good... whether that or just still being fairly weak, I just didn't have a second gear today. Got the work done though!

    600 done 2x(100 fr/50 br/50 fr/100 bk)

    2x4x250 :60 RI
    1- 200 fr/50 fl
    2- 150 fr/100 br
    3- 100 fr/150 bk
    4- fr
    Rd 1 - fr p/st dr; Rd 2 - fr desc/st fast(ish)

    6x50 dr/sw ez 1:00

    4x{25 fl b :30
    50 bk/br work turn :55
    75 fr b 1:15
    100 IM k fast 1:50}

    200 warmdown

    4100y
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  9. 6/7/19 Workout

    by , June 7th, 2019 at 08:09 AM (Swimming Through Jello)
    Friday 6/7/2019 CrossFit Workout

    Warmup - rowing, ring rows, squat jumps, barbell warmup

    Strength - Split Jerk - 95/3, 135/3, 165/2, 185/1, 205/1, 225/1, 235/1, 245/1
    //Movement is definitely coming back, strength still behind but getting better.

    Conditioning - AMRAP 8
    12 alternating DB snatch 50#
    8 lateral over DB burpee
    4 muscleup
    3 rounds + 21 reps
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  10. 6/5-6/6/19 Workouts

    by , June 6th, 2019 at 08:54 AM (Swimming Through Jello)
    Wednesday, 6/5/2019 Garage Lifting

    Hang Snatch + Overhead Squat - 95/1+1x2, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 175/1+1, 185/1+1

    //Over bodyweight snatch again! Little slow but that's good progress for now.

    Pause Back Squat - 135/2, 185/2, 225/2x5


    Thursday, 6/6/2019 Pool Workout

    200 fr/200 IM dr/sw/ 200 k

    10x50 kSLOB/sw x25 o-fr, e-IMO 1:00

    3x100 fr 1:45
    4x75 bk 1:15
    4x50 br 1:00
    4x50 fl/fr :50

    2x100 k V.S.x25 2:30

    100 warmdown

    2400m

    Took too long to get in the pool first thing, and only have a hour on Thursdays. Gotta get in faster. Felt like poop still anyway... better than Monday though I guess.
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  11. 6/4/19 Workout

    by , June 4th, 2019 at 08:33 AM (Swimming Through Jello)
    Tuesday, 6/4/2019 CrossFit Workout

    Warmup - assault bike, plyos, barbell warmup

    Strength - A) Clean + Front Squat - 95/1+1, 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+f, 215/1+1

    //225 clean was a pleasant surprise. Maybe my strength is coming back a little faster than I thought?

    B) DB Bent Row - 50/12,12,12 ea arm

    Conditioning - 3 rounds
    20 cal row
    25 wall ball 20#
    10 DB PP ea arm 50#
    11:24
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  12. 6/3/19 Workout

    by , June 3rd, 2019 at 08:49 AM (Swimming Through Jello)
    Monday, 6/3/2019 Pool Workout (Kennedy outdoor LCM)

    on :15 rest:300 fr
    4x50 k IMO
    200 fr
    3x50 dr IMO
    100 fr
    2x50 stroke
    50 ez

    3x{3x100 fr 1:45
    1x100 k/fins 1:45}

    6x50 dr/sw ez 1:10

    2x{150 fr :10 rest
    50 fast (br, fl) :30 rest}

    100 warmdown

    3100m

    Triceps/pecs were not happy with me today. Partly lifting two days in a row, partly just not being good at swimming right now and really not good at LC.
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  13. 6/2/19 Workout

    by , June 2nd, 2019 at 06:50 PM (Swimming Through Jello)
    6/2/2019 Garage Workout

    Power clean + hang squat clean - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/1+1

    Snatch balance - 95/2, 115/2, 135/2, 155/2, 175/2,2,2

    Shoulder press - 75/5, 95/5,5,5
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  14. 6/1/19 Workout

    by , June 1st, 2019 at 05:11 PM (Swimming Through Jello)
    Friday 6/1/2019 Garage Workout

    Had to coach Masters and supervise some of the National group kids today because everybody else was off at meets in various places, so I didn't get in a second swim this week like I wanted to. Hope to do Mon/Thu/Sat next week. Lifted in the garage instead. It's coming back, very very slowly.

    Snatch first pull + Snatch - 95/2+1, 115/2+1, 125/2+1, 135/2+1, 145/2+1, 155/2+1, 165/2+1

    Power Jerk - 95/3, 115/3, 135/3, 155/3, 175/3

    Pause Front Squat - 135/3, 165/3x5

    Then 23 minute leisurely bike ride with the wife.
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  15. 5/31/19 Workout

    by , May 31st, 2019 at 08:06 AM (Swimming Through Jello)
    Friday, 5/31/2019 CrossFit Workout

    Warmup - cardio, plyos, stretching, barbell warmup

    Strength - Back Squat - 135/3, 165/3, 185/3, 205/2, 225/2, 245/2
    //Had a little more in the tank, but trying to progress one step at a time.

    Conditioning - Partner "triathlon"
    2000m row (500m x2 each)
    90 cal bike (12-13 cal x4 for me)
    1600m run (200m x4 each)
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  16. 5/29-30/19 Workout

    by , May 30th, 2019 at 09:01 AM (Swimming Through Jello)
    These past couple days workouts were pretty disappointing and made me feel like I'm all the way back at square one again. I'm pretty sure most of it is still being sore from Murph Monday, but it still was not fun to be as slow as I have been.

    Wednesday, 5/29/2019 CrossFit Workout PM

    Warmup - 200m run, tabata jump rope and DB warmup

    Strength - A1) DB Bench Press - 50/10, 60/10,10,10
    A2) Split Squat - 4x12 per leg
    A3) Pendlay row - 95/8, 115/8,8,8

    Conditioning - AMRAP 15
    200m run
    10 push press 95#
    40 double unders
    5 rounds

    Thursday, 5/30/2019 Pool Workout

    First long course day of the year, also we only get an hour on Thursdays.

    5x200 backstroke addon

    8x75 1:30 w/fins 50 flutter kick/25 IMO

    4x125 2:20 double up IM dr

    6x100 2:00 IM fast/fr p ez

    100 warmdown

    2800m
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  17. Memorial Day Weekend Workouts

    by , May 28th, 2019 at 08:41 AM (Swimming Through Jello)
    Saturday, 5/25/2019

    Cleaned out my gutters in the morning... really need to be done!

    Pool Workout

    2x{200 fr/200 dr/sw/200 no free/2x100 k}

    4x{125 25 ea fl/bk/fr r-arm, 50 2k/1p br :30 rest
    125 25 ea fl/bk/fr l-arm, 50 br :30 rest}

    125 p 1:40
    1x100 k 1:40
    175 p 2:10
    2x100 k 1:45 (faster than first)
    225 p 3:00
    3x100 k 1:50 (d1-3 from faster than 2nd set)

    25 ez + 6x50 dr/sw 1:00 warmdown

    4050y

    Sunday did mowing and yard cleaning, also weeding, and picking up and spreading 20 bags of mulch.

    Monday 5/27/2019

    CrossFit Workout

    Warmup - plyos

    Conditioning - "Murph"
    1 mile run
    100 pullups
    200 pushups
    300 squats
    1 mile run
    (did middle as 20 rounds 5 pullups - 5 pushups- 15 squats - 5 pushups)
    43:13

    Then 10 more bags of mulch, and ripped out and cut up soggy carpet in basement bedroom because apparently the water table got super high and we didn't notice until Sunday that water had seeped in one side of the basement...

    Updated May 28th, 2019 at 04:27 PM by JPEnge

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  18. 5/23/19 Workout

    by , May 23rd, 2019 at 08:28 AM (Swimming Through Jello)
    Thursday, 5/23/2019 Pool Workout

    First day back in the water after a week off and also sore from the gym... lots of kinks to work out! Still not feeling like myself yet.

    3x{100 fr 1:25/100 IM 1:35/100 bk dr 1:45/100 k 1:55}

    7x75 IM switch 50 dr/25 DPS 1:30
    7x75 IM switch 50 b/25 fast k 1:30
    7x75 IM switch 25 b/50 fast s 1:30

    5x75 k/d/s 1:40 EZ

    2x{50 p br3 :55
    50 sw br5 :55
    50 p br7 :55
    50 fast fl no breath/ez 1:15}

    100 warmdown

    3650y
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  19. Vacation + 5/21 + 5/22

    by , May 22nd, 2019 at 08:47 AM (Swimming Through Jello)
    Long weekend trip to Mammoth Cave and Red River Gorge in Kentucky.

    Drove down Friday, hiked around the park a few miles. Brought my 53# kettlebell and did 3x(10 push jerk each arm + 15 RKBS + 10 pushups + 10 goblet squats)

    Saturday went on a couple of cave tours and hikes. Total 10+ miles, 80 some flights of stairs equivalent.

    Sunday drove to Red Rive Gorge - hiked 10+ miles, a couple of decently big climbs (apparently we totaled more climbing than when we tried to hike up Flattop Mountain in Colorado).

    Monday drove back and didn't really do anything active, which was OK with me.

    Tuesday, 5/21/2019 CrossFit Workout PM

    Warmup - rowing, stretching, plyos

    Strength - A1) Ring Pushups 3x15
    A2) Farmers Carry 100m x 220# x 3
    A3) Bulgarian Split Squats - BW/8, 15# DBs/8, 25# DBs/8

    Conditioning - AMRAP 20
    250m row
    60m 1-arm overhead carry per arm 50#
    10 burpees
    25 double unders
    5 rounds + 25m row


    Wednesday, 5/22/2019 CrossFit Workout

    Warmup - lots of mobility, PVC warmup, barbell warmup

    Strength - Snatch + OHS - 75/1+1, 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/f,f,1+1
    //Still weak! But... feels OK besides being heavy.

    Conditioning - "Nancy"
    5 rounds
    400m run
    15 OHS 95#
    15:09
    //Only 12 seconds off my best... very surprising. Hit the wall on the last round and a half.
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  20. 5/16/19 Workout

    by , May 16th, 2019 at 08:30 AM (Swimming Through Jello)
    Thursday, 5/16/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}
    //Tried the faster intervals today for Thursday warmup. Went alright.

    4x{250 fr or p 3:15
    150 mix IM 2:30
    100 fr build 1:45
    50 fast k IMO 1:00}

    6x50 dr/ch ez 1:00

    2x4x25 :30 o/c/UDK/ez

    100 warmdown

    4000y

    Main set did not go particularly well. Lungs just not there yet, I had a very hard time catching my breath. Survived though, that's all that matters at the moment.
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