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Swimming Through Jello

  1. 9/5/19

    by , September 5th, 2019 at 07:59 AM (Swimming Through Jello)
    Thursday, 9/5/2019 CrossFit Workout

    Warmup - yoga stuff, PVC warmup

    Strength - A) Shoulder Press - 45/5, 75/5, 95/5,5,13
    B) Reverse Lunges - 95/10,10,10 ea leg

    Conditioning -
    2x{20 cal row
    15 OHS 95#}
    2x{20 cal assault bike
    7 hang PSn 95#}
    7:45

    GPP phase of the year is progressing nicely - I'm very sore from the past couple weeks but feel like I'm getting some of my athleticism back!
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  2. 9/3-4/19 Workouts

    by , September 4th, 2019 at 08:24 AM (Swimming Through Jello)
    Tuesday, 9/3/2019 CrossFit Workout

    Warmup - jogging, plyos, shoulders/hips warmup

    Strength - Back Squat - 45/4, 135/4, 185/4, 205/4,4,4,4,13

    Conditioning - AMRAP 8
    5 C2B pullups
    7 r-arm hang squat snatch 50# DB
    5 C2B pullups
    7 l-arm hang squat snatch 50# DB
    4 rounds + 1 r-arm snatch


    Wednesday, 9/4/2019 Pool Workout

    5x200 free - back add on 3:00

    8x75 1:15 25 overkick/25 long UDK/25 fast

    100 p br4 1:40
    2x50 k VSx25 1:05
    200 p br5 3:00
    4x50 br k VS 1:05
    300 p br4 4:20
    6x50 fast k/fins :50

    6x50 dr/sw ez 1:00

    5x100 1:30
    1-DPS; 2-build; 3-hold; 4-ez; 5-fast

    3x(5x25 build-up UDK w/fins :30)

    175 ez

    4150y
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  3. Weekend Workouts

    by , September 3rd, 2019 at 08:26 AM (Swimming Through Jello)
    Saturday , 8/31/2019 Pool Workout

    300 fr/200 IM dr/100 k

    25 :10 rest
    25+50+25 :10 rest
    25+50+75+50+25 :10 rest
    25+50+75+100+75+... :20 rest
    25+50+75+100+150+100+... :30 rest
    25+50+75+100+150+200+150+...

    25-fr; 50-k; 75-IM kdr; 100-fr build; 150-IM mix; 200 p br 3/4/5/4

    100 ez

    5x100 k/fins 1:30 d1-5

    8x50 VS 1:00

    200 warmdown

    4200


    Sunday, 9/1/2019 Bike

    16mi bike up and back Grant's Trail
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  4. 8/30/19 Workout

    by , August 30th, 2019 at 08:14 AM (Swimming Through Jello)
    Friday, 8/30/2019 CrossFit Workout

    Warmup - stretching, plyos, PVC warmup

    Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/1+f
    //Grrr, forgot how to snatch! Actually didn't feel too heavy off the floor though.

    B) Pike box pushups - 3x8

    Conditioning - 2 rounds
    400m run
    30 wall ball 20#
    20 DB snatch 50#
    10 burpees
    9:20
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  5. 8/27-8/28/19 Workouts

    by , August 28th, 2019 at 08:54 AM (Swimming Through Jello)
    Tuesday, 8/27/2019 CrossFit Workout

    ​Warmup - airbike, band warmup, shoulder warmup

    Strength - A1) Good Morning - 95/12, 115/12, 135/12
    A2) Pullups - 3x12

    Conditioning - EMOM 12
    1-wall walk + 10 shoulder taps
    2-12 cal assault bike
    3-40 sec ring plank
    4-20 Russian KBS 53#


    Wednesday, 8/28/2019 Pool Workout

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

    3x{100 1:30 aerobic
    4x50 k l-side/r-side 1:05
    4x50 6-3-6 1:00
    4x50 threshold :45}
    Rd 1/3 - fr, Rd 2 - bk

    4x{75 1:15 25 long UDK/50 DPS
    50 1:00 sprint IMO}

    200 warmdown

    3800y
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  6. Weekend Workouts

    by , August 26th, 2019 at 08:25 AM (Swimming Through Jello)
    Saturday, 8/24/2019 Triathlon loosen up

    8mi bike
    1.25mi run


    Sunday, 8/25/2019 Sunset Hills Triathlon

    300y swim (3:35 to transition)
    11.8mi bike (48:14 to transtition)
    3mi run (22:00)

    1:16:37 total
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  7. 8/22/19 Workout

    by , August 22nd, 2019 at 08:27 AM (Swimming Through Jello)
    Thursday, 8/22/2019 Pool Workout

    3x{100 fr/100 IM/100 st/100 k} :10 rest

    4x100 25 fl/75 fr 1:30
    1x100 br KPK 2:00
    3x100 25 fl/75 fr 1:30
    1x100 br w/flutter k 2:00
    2x100 25 fl/75 fr 1:30
    1x100 br w/dolphin k 2:00
    1x100 fl 2:00
    1x100 br 2:00

    6x50 fr/ch 1:00 ez

    4x25 k SLOB :30
    2x25 k r side :30
    2x25 k l side :30
    2x50 catchup 1:00
    4x25 br k board :30
    2x25 UDK board :30
    2x50 build fr 1:00

    100 ez
    3x25 dive + 25 ez
    200 warmdown

    3800
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  8. 8/21/19 Workout

    by , August 21st, 2019 at 09:00 AM (Swimming Through Jello)
    Wednesday, 8/21/2019 CrossFit Workout

    Warmup - airbike, plyos, ring warmup, barbell warmup, stretching

    Conditioning -
    Ringer 1
    on 9:00
    30-20-10
    Assault Bike calories
    Toes to Rings
    (6:08)

    1 min rest

    Ringer 2
    15-10-5
    Burpees to rings
    OHS 95#
    (3:59)
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  9. Weekend Workouts

    by , August 19th, 2019 at 08:38 AM (Swimming Through Jello)
    Saturday, 8/17/2019 Pool Workout

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

    1x200 3:00 b x50
    2x175 2:30 w/fins 100k/75sw
    3x150 2:15 p br3/5/7 x50
    4x125 2:05 75dr/50sw IMO
    5x100 o-fr 1:20, e-bk 1:30
    6x75 1:20 k/d/s
    7x50 1:00 D1-3,4-6, 7 ez
    8x25 :35 FAST o-k IMO, e-sw IMO

    200 warmdown

    4200y

    Sunday, 8/18/2019 Triathlon Training

    16 mi bike ~58 minutes


    Monday, 8/19/2019 Pool Workout


    400 sw/300 p/200 IM dr/sw/100 k

    3x{100 dr 1:40 (6-1-6, fist, catchup)
    100 1:30
    200 b 3:10
    100 fast 2:00}
    rd1-fr, rd2-p, rd3-k/fins

    6x50 fr/ch ez 1:00

    12x50 k w/board 1:15 - 25 UW/25 V.S.

    100 ez

    6x50 pull reverse paddles fast :50

    200 warmdown

    4000y
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  10. 8/15/19 Workout

    by , August 15th, 2019 at 01:57 PM (Swimming Through Jello)
    Thursday, 8/15/2019 Pool Workout

    2x(100 fr/100 IM dr/100 bk/100 k)

    3x{2x100 bk 1:40 1-dr, 2-sw
    200 IM k 3:20
    200 IM 3:00}

    5x{75 free o-ez/fast/ez, e-fast/ez/fast 1:20
    50 DPS 1:00}

    5x100 k/fins 1:30 d2-5

    100 ez
    2x25 start+ 25 ez
    100 warmdown

    4050y
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  11. 8/13-8/14/19

    by , August 14th, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 8/14/2019 Garage Lifting

    Warmup - plyos, stretching

    Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x5, 207.5/1+1, 210/1+1, 212.5/1+1, 215/1+1, 220/1+1, then 220/1+1x2 no clock

    SnDL (3 sec pause knee) + SnRDL - 205/1+5x4

    50 pushups
    50 situps


    Wednesday, 8/14/2019 CrossFit Workout

    Warmup - rowing drills, PVC warmup, core warmup

    Strength - Suitcase DL - 110/12x2, 120/12, 130/12 ea side

    Conditioning
    AMRAP 4
    15 cal row/15 burpees/15 C2B pullups
    rest 4
    AMRAP 4
    12 cal row/12 burpees/12 T2B
    rest 4
    AMRAP 4
    9 cal row/9 burpees/9 pullups

    1 round + 21 reps; 2 rounds; 2 rounds + 15 reps
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  12. 8/12/19 Workout

    by , August 12th, 2019 at 08:36 AM (Swimming Through Jello)
    Monday, 8/12/2019 Pool Workout

    200 fr/100 k/200 IM dr/100 k/200 st

    2x{200 p 2:40
    3x150 dr/b/fast 2:15
    100 free fast}
    rd1 - 150s IMO, rd2 - 150s fr

    6x50 ch/sw ez 1:00

    8x50 fr 1:00 o-12.5 DPS/37.5 hard, e-reverse

    5x100 k/fins 1:30 light descend

    200 warmdown

    2x25 start + 25 ez

    3800y

    Felt really horrible in the water most of the morning, got a bit more going near the end. I'd say a lost practice, but really not because any training day is something better than nothing.

    Updated August 12th, 2019 at 08:59 AM by JPEnge

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  13. 8/10/19 Workout

    by , August 10th, 2019 at 02:58 PM (Swimming Through Jello)
    Saturday, 8/10/2019 Pool Workout

    3x100 fr 1:45
    4x50 k IMO 1:10
    3x100 bk 1:40
    4x50 dr IMO 1:00
    3x100 fr 1:35

    3x{300 aerobic 4:30
    6x25 D by pairs :30
    2x50 1-ez, 2-fast 1:00}
    300s - rd1/3-p/pads & snorkel, rd2-k/fins
    25s/50s IMO

    150 ez

    3x{4x25 :30 w/fins (1/3 UW, 1/3 ez, 1/3 UW fast)
    50 ez}

    150 warmdown

    3700y
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  14. 8/9/19 Workout

    by , August 9th, 2019 at 08:37 AM (Swimming Through Jello)
    Didn't get to swim Thursday, found out Wednesday afternoon I was coaching.

    Friday, 8/9/2019 Triathlon Training

    9 mi bike, 1-1/14 mi run

    First half of bike was a little slower because I was staying with my wife. Went faster on the way back.
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  15. 8/6-8/7/19 Workout

    by , August 7th, 2019 at 11:19 AM (Swimming Through Jello)
    Tuesday, 8/6/2019 Garage Lifting

    Warmup - stretching, plyos

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM 185/1,1,1,1,1, 190/1, 192.5/1, 195/1, 197.5/1, 200/1

    Deadlift - 200/2, 245/2, EMOM 285/2, 290/2, 295/2, 300/2, 305/2, 310/2, 315/2, 320/3, 325/2, 330/3

    //Definitely my hamstring strength hasn't really started to come back since I was sick in April, probably why my kicking/underwaters haven't been up to par since then.


    Wednesday, 8/7/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos

    Strength - A) Bench Press - 45/5, 95/5, 135/5, 155/5, 175/5
    B) DB bent row - 50/8, 55/8, 60/8, 65/8

    Conditioning - 10->1
    Russian KB swings 70#
    KB SDHP 70#
    Toes to bar
    6:38
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  16. 8/4-8/5/19 Workout

    by , August 5th, 2019 at 08:40 AM (Swimming Through Jello)
    Sunday 8/4/2019 Garage Lifting

    Warmup - plyos, stretching

    Hang Power Clean - 95/2, 135/2, 165/2, 185/2, EMOM 195/2x10

    SnPP + OHS - 135/3+3, 165/3+3x5

    Pause Back Squat - 165/1, 205/1, 235/1, 255/1, 265/1

    Monday, 8/5/2019 Pool Workout

    200 fr/2x100 k/200 st/2x100 p/200 fr

    5x100 VSx25 - o-sw 1:30, e-k 2:00

    2x{4x75 6-1-6/sw/dr 1:10
    3x100 DPS 1:40
    300 next top (rd1-pull, rd2-k/fins)}

    4x{75 sw/k/sw 1:15
    50 active recovery :50}
    o-fast k, e-fast sw
    1,2-fr, 3,4-fl

    200 warmdown

    4000y
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  17. 8/3/19 Workout

    by , August 3rd, 2019 at 01:59 PM (Swimming Through Jello)
    Saturday, 8/3/2019 Pool Workout
    Lindbergh HS (yards)

    Back to the pool again! Going to take a lil' to get back in the swing of things.

    300 fr
    200 sc/p x25
    300 IM k/d/s
    200 p br3/5/7/3

    2x200 3:00
    2x100 1:30
    2x50 :45

    4x{4x25 :30 D1-4
    100 race 2:00
    4x50 :55 active recovery}

    3x{2x25 kick FAST w/board :30
    1x50 EZ 1:00}

    100 warmdown

    3700y
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  18. 8/1/19 Workout

    by , August 2nd, 2019 at 08:31 AM (Swimming Through Jello)
    Thursday, 8/1/2019 Garage Lifting

    Warmup - plyos, stretching

    Hang Snatch - 95/2, 115/2, 135/2, EMOM 165/2x10

    Back Squat - 165/2, 225/2, 245/2x7
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  19. 7/30-31/19 Workout

    by , July 31st, 2019 at 08:27 AM (Swimming Through Jello)
    Antibiotics seem to be working. Might be good to get back to the pool and gym come next week.

    Tuesday, 7/30/2019 Garage Lifting

    Warmup - plyos, stretching

    Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x10

    DL 3 sec pause at knee - 205/3, 245/2, EMOM 285/1, 290/1, 295/1, 300/1, 305/1, 310/1, 315/1, 320/1, 325/1, 330/1


    Wednesday, 7/31/2019 Triathlon Training

    Drove my dad to the airport for a 5am flight, so had lots of time afterward to work out.

    9.6 mi bike - 39:58 (WAY hillier than on Grant's Trail, but I think that's more like the triathlon course will be...)
    1.24 mi run - 8:40 (6:58 pace, I'll take that!)
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  20. 7/28-7/29 Workouts

    by , July 29th, 2019 at 09:06 AM (Swimming Through Jello)
    So, was having some issues I thought with my UC that kept me from doing much in the way of workouts late last week. Went to doc and got tests done, turns out (TBD alert!) I have a c diff infection. Now I'm all antibiotic'd up and starting to feel better (End TBD alert). Should probably away from the pool and gym until everything clears up, so garage workouts and triathlon training it is.

    Sunday, 7/28/2019 Garage Lifting
    Was in a good friend's wedding in the Quad Cities this weekend so got home Sunday afternoon and still had to prep for the week. Just did some snatches in the garage while dinner was cooking so I could get moving again a bit.

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM 185/1x10

    Monday, 7/29/2019 Triathlon Training

    8 mi bike - 32:57
    straight into 1.23 mi run - 8:40

    That transition was better than I expected - avoided faceplanting off of the bike :P

    Updated July 29th, 2019 at 09:41 AM by JPEnge

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