Swimming Through Jello

Thursday, 10/3/2019 Pool Workout

A little shorter today, coach was late and I had some digestive issues.

400 fr SKiPS
400 IMO SKiPS

10x50 k 1:10 25 UDK w/board, 25 alt fr/br

4x50 k/dr 1:00
4x100 fr 1:30
4x50 k/dr 1:00
3x100 bk 1:30
4x50 k/dr 1:00
2x100 br 1:40
4x50 k/dr 1:00
1x100 fl

200 warmdown

3300y

Tuesday, 10/1/2019 Garage CrossFit Workout

Warmup - plyos, barbell warmup

Strength - A) Shoulder Press - 45/5, 75/4, 100/4,4,4,4,6
B) Front Squat - 135/6, 155/6, 175/6, 185/6

Conditioning - AMRAP 13
15 situps
12 box jumps 26"
9/arm 1-arm KB jerk 53#
6 rounds + 31 reps


Wednesday, 10/2/2019 CrossFit Workout

Warmup - plyos, stretching, barbell warmup

Strength - Deadlift - 135/5, 225/4, 275/4, 310/4,4,4,4,8

Conditioning -
10 -> 1 front rack lunge 75#
200m run after even rep rounds
10 burpees after odd rep rounds
10:18

Monday, 9/30/2019 Pool Workout

5x200 back -> free add on

8x75 p 1:15
o - fr/3rd 25 br7
e - bk

3x{4x50 k 1:05 25 cruise/25 fast
3x100 1:40 50 dr/50 fast
8x25 :30 long UDK}
rd1+3 - fr, rd2 - 50s br, 100s IMO, 25s bk

200 warmdown

3900y

Saturday, 9/28/2019 Pool Workout

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

4x{2x150 2:15 d1-2 to ~90%
8x25 :30 d1-4 IMO
2x50 k 1:00}
150s - rd1-fr, rd2-p, rd3-sw/pads, rd4-sw/pads+fins

4x{75 fl/bk/br 1:15
75 free build to fast 1:10
50 ez 1:05}

200 warmdown

4400y

Thursday, 9/26/2019 Pool Workout

3x{100 fr/100 IM/100 p/100 k} :20 rest

4x100 p/rev paddles 1:40
4x75 fr/bk/fr 1:15
4x50 IMO 1:00
4x25 15m UDK :30

6x{100 IM 1:40
50 fr "fast" :50}

8x{50 fr dr 1:00 o-1-arm, e-choice
50 k IMO fast 1:00}

200 warmdown

4100y

Didn't want to get up this morning, sluggish and slow most of practice... still glad I went.

Tuesday, 9/24/2019 CrossFit Workout

Warmup - running, plyos, jumprope, stretching

Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5,5,5,5,12

Conditioning - AMRAP 15
400m run
50 double unders
5 bar muscleups
3 rounds + 3 muscleups


Wednesday, 9/25/2019 CrossFit Workout

Warmup - stretching, barbell warmup

Strength - Clean + Front Squat + Jerk - 95/1+1+1, 115/1+1+1, 135/1+1+1, 155/1+1+1, 175/1+1+1, 185/1+1+1, 195/1+1+1, 205/1+1+1, 215/1+1+1, 225/1+1+1
//These felt pretty good actually. Jerk was solid!

Conditioning - AMRAP 15
5 HSPU
10 strict TTB
20 walking lunge steps
7 rounds + 1 HSPU

Monday, 9/23/2019 Pool Workout

600 sw/every 3rd 25 k
4x100 pull 1:30

8x50 k VS 1:05

3x4x100 1:40
1 - 75 drill/25 hard
2 - 50 DPS/50 hard
3 - 25 k SLOB/75 hard
4 - all hard

8x50 dr/sw 1:00

4x{4x25 d1-4 :30
50 fast 1:10}
1-fl, 2-k/fins, 3-br, 4-k/fins

200 warmdown

some start drills

3800y

Was really slow today for some reason. Couldn't catch water, couldn't catch my breath. Weird.

Saturday, 9/21/2019 Pool Workout

300 swim
8x50 4 k/dr 1:00 4 dr/sw :55
12x25 o/c/ez :30

3x{300 pull 1st/last 12.5 fast/100 4:30/4:20/4:10
4x50 5-7 UDK/wall rd1-fr :50, rd2-st :55, rd3-ch/fins :50}

6x50 dr/sw ez 1:00

:10 RI - 25k-25sc-50k-25sc-75k-25sc-100k-25sc-75k-25sc-50k-25sc-25k

150 ez waiting for others to finish

12x25 :35 o-:10 fast kick on wall to sprint e-ez

2x25 starts + 25 ez

200 warmdown

(then the National group was getting ready to do some practice races so I jumped in)

300 IM off blocks
6x25 ez
125 free off blocks
175 ez

4850y

Thursday, 9/19/2019 CrossFit Workout

Warmup - Tabata jump rope and squats, PVC/barbell warmup

Strength - Back Squat - 45/5, 135/5, 185/5, 200/5,5,5,5,20
//Not all the way back from my medical misadventures but starting to feel more comfortable again.

Conditioning - AMRAP 10
5 OHS 115#
7 toes to bar
9 box jump 24"
8 rounds + 12 reps

Tuesday, 9/17/2019 CrossFit Workout

Warmup - airbike, plyos, barbell warmup

Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/2+2, 195/f, 1+f

B) Pushups - :30 on/:30 off 5 rounds - 15 per round

Conditioning - 5 rounds
250m row
15 push press 95#
9:19
//Well, my ability to keep my heart rate down is... questionable at best still.


Wednesday, 9/18/2019 Pool Workout
Planned on doing Masters practice but nobody showed up but me so jumped in with the National group late... hence the short warmup.

4x50 fr :45
3x50 br kpk :50
2x50 bk :45
1x50 fl

Power Stations:
1 - Afterburner drill kick w/fins 20x25 :30
2 - UW br kick on wall 20 down to 1 @ :30
3 - Buckets - easy resist 25, fast assist 25 IMO
4 - Afterburner drill swim w/fins 20x25 :30
5 - Vertical kick (:30 wrists/:20 elbows/:10 streamline) alt dolphin/br/flutter/eggbeater/choice x2
6 - Buckets - fast resist 25, easy assist 25 IMO

Saturday, 9/14/2019 Garage Lifting

Warmup - lawn mowing, plyos, barbell warmup

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

Pause Front Squat - 135/2, 185/1, 205/1, EMOM - 215/1x10

Power Jerk - 135/2, 165/1, EMOM 185/1x10


Monday, 9/16/2019 Pool Workout

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

2x(5x4x50)
1 - kicking drill
2 - 3 dr/1 DPS
3 - 2 dr/2 build
4 - 1 dr/3 500/400 IM pace
5 - d1-4
Rd1-Fr :50; Rd2-Bk :55

6x50 dr/sw ez 1:00

4x(4x25 :30 3,2,1,0 breaths)
o-fr; e-fl

200 warmdown

3900y

Thursday, 9/12/2019 CrossFit Workout

Warmup - med ball warmup, bike, stretch, gymnastic warmup

Strength - A1) Good Morning - 95/10, 115/10, 135/10
A2) Tempo pullups (pause at top, 5 sec descend) - 3x5

Conditioning - Partner core workout
3 rounds
60m farmer's carry 100# per hand
40 alternating med ball situps 20#
30 toes to bar (shared reps)

Tuesday, 9/10/2019 CrossFit Workout

Warmup - tabata jump rope + stretching, PVC and band warmup

Strength - A) Bench Press - 45/6, 115/4, 145/4, 165/4,4,8
//My bench is icky right now... and left shoulder a little buggy.
B) Barbell row - 135/10,10,10

Conditioning - AMRAP 10
12 DB lunge steps 50# per hand
24 double unders
12 1-arm DB snatch 50# alternating
24 double under
4 rounds + 8 lunges

Not bad for still being really stuffy.


Wednesday, 9/11/2019 Pool Workout

300 (50 sw/25 k)/200 p br4/100 fr dr
6x100 1:30 o-sw, e-k
6x75 1:20 25 pull/50 shark fin

3x{50 sw 1:00
100 k 2:10
100 sw 1:30
2x50 k 1:00}
1,3 - k fast; 2 - sw fast

6x50 dr/sw ez 1:00

5x100 1:40
1-3 - VSx25
4 - p build by 25
5 - IM

200 warmdown

3700y

Stuffiness was not working for me today, hard to breathe! Also had to get out quickly because I'm on dog duty this morning.

Saturday, 9/7/2019 Pool Workout

5x200 free-back add-on

3x{100 fr 1:20
50 k :55
100 IM dr 1:40
50 k :55
100 fr 5 UDK 1:30}

6x50 dr/sw ez 1:00
200 IM "fast"

4x100 1:30 fr
4x100 1:20 k/fins
4x100 1:15 p/pads

100 ez

16x25 VS :30 IMOx4

200 warmdown

4600y


Monday, 9/9/2019 Garage Workout

Came down with a lame-o cold Saturday night and woke up Sunday feeling like poop... was going to take a long bike ride but that didn't happen. Still felt stinky Monday but got some work done.

Warmup - lawnmowing, plyos, barbell warmup

Strength - Back Squat - 45/5, 135/3, 185/3, 205/3, 225/3,3,3,3,11

Conditioning - 4x(10 KBSn 53#, 10 box jump 26", 10 med ball cleans 20#) 1:1 rest:work

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!

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

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

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

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

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