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Swimming Through Jello

  1. 10/30/18 Workout

    by , October 30th, 2018 at 09:54 AM (Swimming Through Jello)
    Slowly bringing yardage down for meet on Saturday. Actually felt pretty good in the water today considering how yesterday felt and playing some decent outfield at our last softball game last night. Groin feeling tweaky so no fast breaststroke.

    Tuesday, 10/30/2018 Pool Workout

    300 ez/300 k/300 p/300 d1-3 100s

    4x75 1:30
    1-fast (:40 low)
    2-first 50 fast
    3-first 25 fast
    4-cruise

    2x100 dr/sw 1:40

    4x75 1:30
    1-cruise
    2-last 25 fast
    3-last 50 fast
    4-fast (:39 mid)

    2x100 dr/sw 1:40

    10x50 1:00 k
    1 fast, 1 ez, 1 fast, 2 ez, 1 fast, 3 ez, 1 fast

    100 ez

    3x50 25 breakout off blocks, 25 easy

    200 warmdown

    3150y
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  2. 10/29/18 Workout

    by , October 29th, 2018 at 09:36 AM (Swimming Through Jello)
    Another weekend of no workouts. Probably why it took me 90% of the practice to get into the swing of things. Groin feels tweaky too, from Thursday breaststroke I guess plus squats and thrusters and rowing Friday, I guess. Hopefully that clears up before meet this weekend, will e-stim it the next couple days.

    Monday 10/29/2018 Pool Workout

    4x250 :60 rest - 1) ez, 2) dr/sw x 50, 3) k/sw x 50, 4) neg split sw

    8x25 k VS :40
    8x50 k/fins VS 1:00
    (100 ez)
    8x100 fr VS 1:30

    6x50 dr/sw EZ 1:00

    16x25 VS :30 fl/fr/bk/fr

    200 warmdown

    3400y
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  3. 10/26/18 Workout

    by , October 26th, 2018 at 09:13 AM (Swimming Through Jello)
    Friday, 10/26/2018 CrossFit Workout

    Either I'm feeling some effects of my flu shot yesterday or I just took it one workout too far this week, but I am d-e-d dead now. But... made it to mini-taper.

    Warmup/skill - Double under work, stretching. Max set double unders (with unfamiliar new rope) - 93

    Strength - Front Squat - 95/3, 135/3, 185/2, 225/2, 240/2x5

    Conditioning - Ascending reps, AMRAP 12
    1 thruster, 115#
    1 strict pullup
    100m row

    Got through 254m rowing in the set of 6
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  4. 10/25/18 Workout

    by , October 25th, 2018 at 10:04 AM (Swimming Through Jello)
    Thursday, 10/25/2018 Pool Workout

    200 ez
    300 p/pads&snorkel
    200 moderate
    300 k
    200 build

    3x{2x100 IM drill 1:45
    8x25 k D1-4 :40
    3x50 D1-3 1:00 into 75 fast off blocks
    75 easy}
    fr/br/IM by rounds

    200 warmdown

    3500y

    Put my crappy racing suit on today. Was not fast, the little things (starts/turns) felt sloppy besides my fly UW and breakout on the IM was perfect. Breaststroke just spinning my wheels. Legs still dead definitely. Looking forward to some mini-taper.
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  5. 10/24/18 Workout

    by , October 24th, 2018 at 09:15 AM (Swimming Through Jello)
    Wednesday, 10/24/2018 CrossFit Workout

    Warmup - 2 min cardio, stretching, PVC warmup

    Strength - A) Snatch - 45/3, 95/3, 135/3, 155/3, 175/3, 185/3
    B) Back squat (light) E2MOM - 185/6x3

    Conditioning - 3x{3 min x 20 cal assault bike, AMRAP 8 DB sn 50#/8 TTB, 3 min rest}
    3 rounds, 2+13, 2+7

    Two training days left (1 pool, 1 CF), then a week of mini-taper. Really looking forward to that, I am feeling pretty beat up.
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  6. 10/23/18 Workout

    by , October 23rd, 2018 at 09:46 AM (Swimming Through Jello)
    Tuesdsay, 10/23/2018 Pool Workout

    Legs were surprisingly dead from manning the softball outfield last night. Also, related, I took a fly ball to the meat of my right hand so that is still feeling pretty battered today too!

    400 sw
    300 k
    200 IM dr

    3x{6x50 k/dr 1:10
    2x100 aerobic free 1:30
    8x50 variable speed 1:10
    50 easy}
    Fr/Bk/Br by rounds

    200 warmdown

    3950y
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  7. 10/22/18 Workout

    by , October 22nd, 2018 at 09:50 AM (Swimming Through Jello)
    Did absolutely nothing athletic Sat/Sun. Hopefully get myself some rest up for the next couple weeks before SCM champs. Going to hit three good days in the pool this week along with 2 gym days, then mini-taper next week, no weights.

    Monday, 10/22/2018 Pool Workout

    2x{2x50 :45
    3x50 :50
    2x50 :45
    2x50 :40
    2x50 :45
    1x50 :35}

    3x{175 2:40 broken 50 build/75 500 pace/50 cruise (5 sec between breaks)
    150 2:20 broken 50 build/50 200 pace/50 cruise (same rest)
    125 2:00 broken 50 build/25 sprint/50 cruise (same rest)
    100 EZ 2:00}
    50 and 25 fast IMO by round

    6x50 dr/sw EZ :60

    "Burnt Ends"
    4x{25 :30 10y fast UWK 15y ez
    25 :30 15y ez 10y fast UWK
    25 :30 10y fast UWK 5y ez 10y fast UWK
    25 :30 fast
    50 :60 easy}

    200 warm down

    3950y

    Updated October 22nd, 2018 at 10:32 AM by JPEnge

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  8. 10/19/18 Workout

    by , October 19th, 2018 at 10:32 AM (Swimming Through Jello)
    Friday, 10/19/2018 CrossFit Workout

    Had wanted to workout in the afternoon but my wife has work event tonight so morning it is...

    Warmup - agility drills, PVC warmup, snatch warmup

    Strength - Front Squat - 45/5, 135/3, 155/5, 185/5, 205/5,5,5

    Conditioning -
    AMRAP 4
    10 OHS 95#
    10 TTB
    2 min rest
    AMRAP 4
    10 HPSn 95#
    10 TTB
    2 min rest
    AMRAP 4
    10 PSn 95#
    10 TTB

    4 rounds, 3+1, 2+7
    Grip was shot by the end!
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  9. 10/18/18 Workout

    by , October 18th, 2018 at 09:33 AM (Swimming Through Jello)
    Had been planning on going to swim Wednesday morning but just wasn't feeling it when I got up. Will have to make that up next week, at least 3 days swim.

    Thursday, 10/18/2018 Pool Workout

    300 swim
    200 k
    300 p/pads & snorkel
    200 build

    3x{4x75 k/sw 1:30 aerobic
    6x50 d1-3 1:10 (fr/bk/br by rounds)
    8x25 VS :35 (fr/bk/br by rounds)}

    200 warmdown

    3600

    Took a bit to get into it and felt a little off, still getting into swing of things from vacation and bad attendance week the week before that. But went pretty fast - 24s on the free 50s were decent.
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  10. 10/16/18 Workout

    by , October 16th, 2018 at 09:47 AM (Swimming Through Jello)
    Tuesday, 10/16/2018 CrossFit Workout

    Warmup - rowing, med ball warmup, plyos

    Strength - Clean DL - 135/5, 225/5, 245/5, 295/5, 315/5,5,5

    Conditioning -
    50 cal assault bike
    50 burpees
    150 double unders
    10:23

    Gotta fix my double unders - did the bike under 3', burpees in about 3:15.
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  11. Vacation + Sunday/Monday

    by , October 15th, 2018 at 09:42 AM (Swimming Through Jello)
    Did a CrossFit workout last Saturday, I don't remember exactly what it was. Snatch and partner workout.

    Then left last Sunday morning for vacation in Estes Park, Colorado. Did a whole lot of hiking in RMNP and walking around town. A little too close to winter weather in October but better than 90s at home like it has been!

    Back home Saturday afternoon and hit the gym Sunday and pool Monday, gotta get ready for Ozark SCM Champs Nov 3!

    Sunday, 10/14/2018 Weightlifting Workout

    General warmup, barbell warmup

    Sn + HSn - 95/1+1x2, 115/1+1, 135/1+1, EMOM 155/1+1x5, 165/1+1x6, 175/1+1x5

    PCl + HCl + J - 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1

    Seated box jumps up to 49"x3x3

    Monday, 10/15/2018 Pool Workout

    2x{300 fr :30 rest
    200 SKiPS :20 rest
    100 1-arm free :10 rest}

    3x{100 1:30 cruise
    75 FAST 1:30
    100 1:30 cruise
    50 FAST 1:30
    100 1:30 cruise
    25 FAST 1:30}
    Rd 1- sw/p/k for fasts, Rd 2- k/sw/p, Rd 3- p/k/sw

    6x50 dr/sw 1:00 easy

    4x{4x25 br3,2,1,0 :30
    50 easy 1:00}

    2 fast starts off blocks

    200 warmdown

    3700
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  12. All Sorts of Stuff

    by , October 5th, 2018 at 10:10 AM (Swimming Through Jello)
    Heart of America Competition

    7 events over 3 days for the weekend - some tougher than others. Was a fun event, long weekend though!

    Monday, 10/1/2018

    Softball league doubleheader. This may have made me more achy than the competition - I am not used to swinging a bat or throwing!

    Tuesday, 10/2/2018 CrossFit Workout

    I had wanted to swim today but morning dog duty was on the docket instead because wife was out of town for work.

    Warmup - barbell warmup

    Strength - Clean deadlifting (hook grip, dead stop) - 135/5, 225/2, 275/2, 315/2, 345/2x6

    Conditioning - AMRAP 11
    15 cal row
    10 KB snatch 53#
    7 rounds + 11 cal row

    Wednesday, 10/3/2018 CrossFit Workout

    Had been planning to take a rest day but wife texted me at work and said she was going in the afternoon so I went with. It's a workout I enjoy anyway.

    Warmup - stretching, PVC warmup, plyos, gymnastic warmup

    Conditioning - "Nate" AMRAP 20
    2 muscleups
    4 HSPU
    8 KB swing, 70#
    13 rounds + 3 reps

    Thursday, 10/4/2018 Pool Workout

    Finally back to the pool! Did not feel good at all.

    400 ez/300 k/200 IM dr/100 fr build

    2x{3x100 1:45
    3x200 3:30 same pace
    1x500 same pace}
    rd 1 - p/pads + snorkel, rd 2 - k/fins

    200 warmdown

    4000 yards

    Friday, 10/5/2018 CrossFit Workout

    Warmup - med ball warmup, barbell warmup

    Strength - Front Squat - 45/5, 95/4, 135/3, 185/2, 205/2, 235/2x6

    Conditioning -
    AMRAP 7
    5 S2OH 135#
    7 TTB
    9 wall ball 25#
    -> 5 rounds + 12 reps
    3 min rest
    AMRAP 5
    3 S2OH 155#
    5 TTB
    7 wall ball 25#
    5 rounds + 2 reps

    Probably will go to the gym Saturday (snatch day and partner workout!) then we are leaving for vacation in Colorado Sunday morning so I may hit a pool or a CF gym once or twice while there but altitude means it won't be too pretty. It will be good to have a break from work and routine life.
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  13. 9/27/18 Workout

    by , September 27th, 2018 at 09:25 AM (Swimming Through Jello)
    Thursday, 9/27/2018 CrossFit Workout

    Warmup - rowing, stretching, plyos

    Strength - A1) Pause bench press - 45/5, 135/5, 155/5, 175/5, 185/5
    A2) Ring Rows - 4x12

    Conditioning - 3 rounds
    400m run
    50 double unders
    5 bar muscleups
    9:50

    Have a three-day team CF competition in Springfield MO this weekend. Excited, have wanted to do this particular competition for like 5 years now but things never worked out. After that, a week of normal, then a week of vacation, then I will have 3 weeks before Ozark SCM Champs. Not sure exactly what my lineup will be, I want to do relays but don't know if there will be good ones to set up. But, I think I will swim 3 weeks as much as possible - 2 good training weeks and then 1 week of taper.
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  14. 9/26/18 Workout

    by , September 26th, 2018 at 09:38 AM (Swimming Through Jello)
    Wednesday, 9/26/2018 Pool Workout

    700 - 100 fr/100 1-arm
    500 - 100 80% - 300 k/dr - 100 90%
    300 - p br3/5/7 x 50
    100 - FAST (54.0, not bad but not great)

    6x50 dr/sw EZ 1:00

    8x100 fr ~20s rest - threshold pace, take 15s HR, if >34 next 100 p br3, if <34 next 100 repeat threshold
    (Did f-f-p-f-p-f-p-f)

    4x{50 p br4 :50
    50 fr b :45
    50 k fast 1:05
    50 IMO fast :50
    100 EZ 2:30}

    100 warmdown

    4000y

    Didn't feel quite as fast as Monday, but it was a good workout nonetheless.
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  15. 9/25/18 Workout

    by , September 25th, 2018 at 09:06 AM (Swimming Through Jello)
    Tuesday, 9/25/2018 CrossFit Workout

    Warmup - 1 min ea ski erg, row, assault bike, stretching, plyos, barbell warmup

    Strength - Deadlift 135/5, 225/5, 265/5, 315/5,5,5,5 dead stop

    Conditioning - 4 rounds
    20 cal row
    15 later over rower burpees
    7:50
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  16. Weekend Workouts

    by , September 24th, 2018 at 10:00 AM (Swimming Through Jello)
    Friday, 9/21/2018 CrossFit Workout

    Warmup - PVC warmup, stretching

    Strength (deload week) - Deadlift - 135/5, 185/5, 205/5, 255/5, 185/8x3

    Conditioning - 5 rounds
    250m row
    15 push press 95#
    8:04

    Took it out WAY too fast. Last round was tough.

    Saturday 9/22/2018 CrossFit Workout

    Warmup - med ball warmup, barbell warmup

    Strength - Hang squat clean - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 235/2

    Conditioning - Teams of 2
    60 DL 95#
    100 wall ball 20#
    60 hang power clean 95#
    150 double unders
    60 pushups
    100 front rack lunges 95#
    13:47

    -3 mile hike with dogs

    Monday, 9/24/2018 Pool Workout

    200 easy 3:20
    4x25 k :35 5 UDK
    200 moderate 3:10
    4x25 k on side :35 5 UDK
    200 build 80%-90% 3:00
    4x25 k w/board :35 5 UDK
    200 fast (2:04)

    4x{3x50 drill 1:00, 2x50 k 1:10, 200 free descending pace by round}
    rd 1- 200 3:40 (2:06)
    rd 2- 2x100 1:50 (59s)
    rd 3- 4x50 :55 (28s)
    rd 4- 8x25 :30 (13/12s)

    6x50 ch/fr ez 1:00

    8x100 p 1:45
    first pair, br3 count breaths and strokes - each one after try to drop 1 off total count. This got tougher than it looked by the end! Last one ended up 10 stokes/2 breaths per length for total count of 48.

    4000 y
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  17. 9/20/18 Workout

    by , September 20th, 2018 at 10:29 AM (Swimming Through Jello)
    Thursday, 9/20/2018 Pool Workout

    Felt like absolute poop in the water today. Just wasn't holding any water with my pull. Kick was pretty good though.

    200 ez/300 k/200 mod/300 p/200 hard

    3x100 1:40 D1-3 to threshold
    2x50 1:10 fly ez/fast
    3x100 1:40 D1-3 ""
    2x50 1:10 bk ez/fast
    3x100 1:40 D1-3 ""
    2x50 1:10 br ez/fast

    100 ez

    21x50 1:00 - 1 fast/1 ez/1 fast/2 ez/1 fast/3 ez/1 fast/4 ez/1 fast/5 ez/1 fast
    fast - fl/bk k, ez - bk/br k

    6x50 :50 pull/reverse paddles fast

    200 warmdown

    4050y
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  18. 9/19/18 Workout

    by , September 19th, 2018 at 09:10 AM (Swimming Through Jello)
    Wednesday, 9/19/2018 CrossFit Workout

    Warmup - stretching, PVC warmup, shoulder warmup

    Skill - 4 rounds - slow concentric pullup, slow eccentric pullup, 20s flex bar hang, 5 ring rows

    Conditioning -
    Part 1 - 4 rounds
    1:00 assault bike (49 cals total)
    :30 C2B pullups (10 ea round)
    :30 TTB (10 ea round)
    :30 rest

    Part 2 - "Annie"
    50-40-30-20-10
    Double Unders
    Situps

    6:47 - I think that's a PR. Unbroken DUs, somehow.

    Abs going to be sore for swim tomorrow!
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  19. 9/18/18 Workout

    by , September 18th, 2018 at 09:38 AM (Swimming Through Jello)
    Tuesday, 9/18/2018 CrossFit Workout

    Warmup - 2x(200m run, 5 burpees, 10 hollow rock, 10 superman, 20 mountain climbers), stretching, PVC warmup

    Skill - A1) Power Jerk - 45/3, 135/2, 185/2, 205/2, 225/2,2,2,2
    A2) Pistols - 4x10 ea leg

    Conditioning -
    800m run
    1-2-3-4-5-6-7-8-9-10
    SDHP 95#
    Box jump 24"
    800m run

    12:23
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  20. Weekend Workout

    by , September 17th, 2018 at 09:41 AM (Swimming Through Jello)
    Friday, 9/14/2018 CrossFit Workout

    Warmup - random movement stuff, barbell warmup

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/3, 365/3, 385/1, 405/1, 425/1, 450/f

    //Not quite feeling it on the max out today - left piriformis rather tight.

    Conditioning - Partner workout
    3 rounds
    Alternating 1-arm KB farmers carry 70# 60m per arm
    40 med ball situps 20#
    30 toes to bar

    13:23

    Saturday 9/15/2018 CrossFit Workout

    Warmup - Stretching, PVC warmup

    Strength - Power Snatch TnG - 95/3, 115/3, 135/3, 155/3, 175/3, 185/3

    Conditioning -
    30 C2B pullups
    800m run
    15 power snatch 115#
    800m run
    15 power snatch 115#
    800m run
    30 C2B pullups
    18:39

    Then softball practice for an hour and a half.

    Monday 9/17/2018 Pool Workout

    700 - 100 fr/100 k
    500 - 100 fr D1-3/100 1-arm fr
    300 - k/dr/sw B
    100 - fast

    4x50 :45 aerobic
    50 fast 2:00
    4x50 :50 ""
    100 fast 2:40
    4x50 :55 ""
    150 fast 3:20
    4x50 1:00 ""
    200 fast

    6x50 ch/sw 1:00 EZ

    4x{1x50 p 1:00
    4x25 :30 3/2/1/0 breaths}

    200 EZ

    4000y
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