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Swimming Through Jello

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

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  13. 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!
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  14. 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
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  15. 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.
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  16. 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!
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  17. 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.
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  18. 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
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  19. 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
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  20. 9/29/17 Workout

    by , September 29th, 2017 at 01:11 PM (Swimming Through Jello)
    9/29/17 CrossFit Workout

    Warmup - various movements, some running, some stretching

    Strength -
    DB Bench Press - 60/15, 65/12,12
    Strict Ring Rows - 12, 12, 12

    Conditioning -
    3 Rounds
    400m run
    21 KB swings, 1.5 pd
    12 pullups
    8:55
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