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Swimming Through Jello

  1. 1/20/18 Workout

    by , January 20th, 2018 at 03:33 PM (Swimming Through Jello)
    Saturday, 1/20/2018 Pool Workout

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

    5x100 1:40 (fr/fr/bk/fr/bk)
    4x50 k 1:15
    4x100 1:30
    4x50 k 1:15
    3x100 1:25
    4x50 k 1:15
    2x100 1:20
    100 EZ
    100 fast off blocks (52 mid)

    100 EZ

    5x25 underwater kick fins :30
    50 EZ
    5x25 same

    200 warmdown

    3600

    First time coming in Saturday afternoons. Was a good workout! Shoulders a little fatigued from the work in the gym yesterday but I pushed through pretty well. Pretty happy with the 100 time after the main set.

    Updated January 22nd, 2018 at 08:53 AM by JPEnge

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  2. 1/19/18 Workout

    by , January 19th, 2018 at 08:42 AM (Swimming Through Jello)
    Friday, 1/19/2018 CrossFit Workout

    Warmup - DB drills, plyos, barbell warmup

    Strength -
    A) Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3, 245/3
    B) Upright Row - 75/8x10

    Conditioning/Core - 4 rounds for quality
    20 lateral box stepovers 24"
    60m double DB overhead carry, 35# ea hand
    8 strict TTB
    60sec plank
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  3. 1/18/18 Workout

    by , January 18th, 2018 at 08:36 AM (Swimming Through Jello)
    Thursday, 1/18/2018 Pool Workout

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

    25@:30
    50@1:00
    75@1:15
    100@1:30
    125@1:50
    150@2:15
    175@2:30
    200@3:00
    200@3:15 bk
    175@2:45
    150@2:20
    125@1:45 bk
    100@1:30
    75@1:05
    50@:50
    25@:30 fl

    200 warm down

    2800

    //Shoulders got fatigued really fast and I wasn't even pushing pace much. Have to figure out most efficient way of building endurance on my limited schedule.
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  4. 1/17/18 Workout

    by , January 17th, 2018 at 08:16 AM (Swimming Through Jello)
    Wednesday 1/17/2018 CrossFit Workout

    Warmup - rowing, stretching, shoulder activation

    Strength - Bench Press - 45/8, 135/5, 155/5, 170/5, 175/5, 180/5, 185/5, 190/5

    Conditioning -
    AMRAP 4
    30 cal row
    20 cal assault bike
    max 10m shuttle runs
    4 min rest
    x3

    23, 24, 24 runs

    Was supposed to be 4 rounds but the coach mistimed the warmup so we ran out of time.
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  5. 1/16/18 Workout

    by , January 16th, 2018 at 08:27 AM (Swimming Through Jello)
    Tuesday, 1/16/2018 CrossFit Workout

    Warmup - rowing, burpees, ring rows, situps, stretching, PVC drills

    Strength - Sumo Deadlift - 135/5, 225/5, 275/5, 305/5, 325/5, 345/5, 365/5
    //Still a bit of an awkward movement pattern but felt better and was able to go heavier today.

    Conditioning - AMRAP 10
    4 power snatch 95#
    8 overhead lunge 95#
    12 ring rows
    7 rounds + 1 lunge

    DB tricep extensions 50#x20x3
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  6. Long Weekend Workouts

    by , January 15th, 2018 at 12:07 PM (Swimming Through Jello)
    Saturday 1/13/2018 CrossFit Workout

    Warmup - plyos, rowing

    Strength -
    A1) Front rack barbell stepups - 95/20, 115/20, 135/20
    A2) Ring dips - 3x7

    Conditioning -
    AMRAP 18 - teams of 2
    1000m row (500 each)
    200 double unders (wife did more than me, my rhythm was off)
    100 situps (alternating)
    400m farmers carry 53# ea hand (2x100m each)
    DB snatch 50# rest of time (alt set of 20 for me, set of 10 @ 35# for wife)

    Got 109 DB snatch in the time frame

    Monday, 1/15/18, Pool Workout

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

    1x50 :50 k fast
    4x100 1:40 o-fr, e-bk
    2x50 1:00 k fast
    4x100 1:30 fr
    3x50 1:05 k fast
    3x100 1:25 fr
    4x50 1:10 k fast (w/ fins)
    2x100 1:20 fr

    200 warmdown

    2800

    //Coach that is there in the morning has no kids in his AM group at the moment so he is now more actively coaching the masters... which is nice because he has workouts like this which I wouldn't normally do myself but that I probably need to do to get in actual shape to do things longer than a 50.
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  7. 1/11/18 Workout

    by , January 11th, 2018 at 09:00 AM (Swimming Through Jello)
    Thursday, 1/11/2018 Pool Workout

    Time trial day!

    200 fr/200 k/200 p
    8x50 k/dr, dr/b :60 IMO
    8x25 open/close :30 IMO
    100 EZ

    4x(50 FAST off blocks IMO, 100 EZ) 5:00

    //24.2 fly, 25.0 back, 28.6 breast, 22.8 free. Ran out of gas by the end again but the overarching word of the day was "sloppy." Got caught underwater multiple times, glided into walls, mistimed turns, rushing catches and not grabbing water. Might have went past 15m on backstroke. Second 25 of breast was just flat. My sprint free is a mess - my stroke rate is way too slow but somehow I'm also spinning my wheels. Despite all of that, I'm fairly happy with the times, they are not far off of what my last meet times converted too, and at 6am with fairly dead legs. I just know I have a lot of cleaning up to do.

    200 warmdown
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  8. 1/10/18 Workout

    by , January 10th, 2018 at 08:34 AM (Swimming Through Jello)
    Wednesday 1/10/2018 CrossFit Workout

    Warmup - run, stretch, plyos, PVC drills

    Strength -
    A) Sumo Deadlift - 135/3, 185/3, 225/3, 275/3, 305/3, 335/3
    //Kind of awkward movement pattern, stayed pretty light.
    B) Double KB front rack walk - 53# ea hand x 60m x 3

    Conditioning -
    20-15-10-5
    DL 185#
    Pullups
    200m run before each round

    8:13

    //Pretty sore today from squats Monday. If I feel better tomorrow morning I think I will do some 50s time trial, to get some speed work and also to get some times logged for the virtual meet thing I signed up for.
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  9. Another Workout Dump

    by , January 9th, 2018 at 09:25 AM (Swimming Through Jello)
    Went out of town for my wife's family's Greek Orthodox old calendar Christmas. I sleep horridly at their house for several reasons so I'm still a bit out of it. Have gotten some workouts done on either side of the trip though.

    Saturday 1/6/2018 CrossFit Workout

    Warmup - rowing, light DB drills, plyos

    Conditioning - Teams of 2, split reps however
    60 cal row
    60 DB snatch 50#
    60 lateral bar over burpees
    60 thrusters, 95#
    60 lateral bar over burpees
    60 DB snatch 50#
    60 cal row

    22:55

    Monday 1/8/2018 CrossFit Workout

    Warmup - row, wall walks, stretching, PVC drills

    Strength -
    A) Pause Front Squat - 135/3, 185/3, 205/3, 225/3, 245/3, 265/3
    B) Chinups - 3x8

    Conditioning - AMRAP 10
    21-15-9
    Overhead squat 95#
    Box Jump over 24"
    160 reps

    //Rant... I was told I wasn't allowed to do lateral box jump overs but I could either jump over and face the box or do stepovers. So on an exercise written as "Box Jump Over," I'm not allowed to jump over a certain way, but I can just choose to not jump at all and that's fine? WTF. I did box facing jumps because stepovers are BS. Rant over.

    Tuesday 1/9/2018 Pool Workout

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

    5x75 fr 1:15 (:44s)
    5x75 IM 1:30 (52s down to 50 last one)
    100 EZ
    8x50 IMO 1:10 just under best average pace (30s fly, 31s back, 34s breast, 27s free)
    100 EZ

    3x100 k fins 1:30

    200 warmdown

    2550

    //Meh. Need another good night of sleep before I'm feeling like myself again.
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  10. 1/4/18 Workout

    by , January 4th, 2018 at 08:51 AM (Swimming Through Jello)
    Thursday 1/4/2018 CrossFit Workout

    Warmup - 500m row, bar hangs, stretching, plyos

    Strength/Skill
    A) RDL - 135/8, 185/8, 205/8, 225/8, 245/8
    B) Shoulder taps - 4x8 per arm pike position on box
    C) Lateral step ups - 4x6 per leg on 30" box, controlled descent

    Conditioning
    3 rounds
    15 burpees
    12 KB goblet squats 70#
    9 C2B pullups
    5:36

    Core
    EMOM 8
    o-35 sec situps
    e-35 sec hammy raises
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  11. 1/3/18 Workout

    by , January 3rd, 2018 at 08:42 AM (Swimming Through Jello)
    Wednesday 1/3/2018 Pool Workout

    Took awhile to warm up this morning - between the bench press and workout yesterday and 4000+ yards Monday my shoulders were pretty tired and even my knees and hips were a little cranky. Got going though.

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

    4x(4x50 :60 200 IM goal split (fly +2s), 4x25 k desc :40, 100 EZ) IM order
    Ballparked a 1:58 IM for my pace - 26/30/34/28
    fly - 28,28,29,29; back - 30s; breast - 34s; free - 27s

    //Pleasantly surprised at the breast splits especially, 5 strokes a length too.

    100 IM fast (1:00)

    200 warmdown

    2700
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  12. 1/2/18 Workout

    by , January 2nd, 2018 at 08:12 AM (Swimming Through Jello)
    Tuesday 1/2/2018 CrossFit Workout

    Warmup- 3x(250m row, 5 burpees, 10 situps, 15 squats), stretching

    Strength - A) Bench Press - 45/8, 135/5, 150/5, 165/15, 150/10,10,10
    B) DB Bent Row - 45#/10,10,10 each arm

    Conditioning -
    1x(21 power clean 135, 21 box jump overs, 21 cal row)
    2x(15 power clean 135, 15 box jump overs, 15 cal row)
    3x(9 power clean 135, 9 box jump overs, 9 cal row)
    18:06

    Holy crap that one was real life.
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  13. 12/30/17, 1/1/18 Workouts

    by , January 1st, 2018 at 11:22 AM (Swimming Through Jello)
    Saturday 12/30/17 CrossFit Workout


    Warmup - bike, plyos, stretching

    Conditioning - Partner workout (with the wifey), partition as needed
    70 cal air bike
    70 box jump overs
    70 deadlift 115#
    70 hang power clean 115#
    70 burpees
    70 shoulder to overhead 115#
    70 deadlift 115#
    70 box jump overs
    70 cal air bike
    29:20

    Monday, 1/1/2018 Pool Workout
    Went with Doug to the other team he swims with, Rockwood Masters at Marquette High School.

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

    18x100
    3x(2 IM 1:45, 4 fr 1:30, 1:25, 1:20 by round)
    //did fin kick for second round of free

    18x50
    2x (fl/fr bk/fr br/fr :50, 6 fr :45)
    //did fin kick first round free

    18x25
    O - choice :20
    E - EZ :40

    200 warmdown

    4150

    Lots of yards today! My shoulders and triceps are feeling it now.
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  14. 12/29/17 Workout

    by , December 29th, 2017 at 08:52 AM (Swimming Through Jello)
    Friday 12/29/2017 CrossFit Workout

    Warmup - rowing, PVC drills, pullup bar drills

    Strength - Hang Snatch - 95/3, 135/3, 155/3, 175/3, 185/3, 195/3, 205/2+f

    Conditioning - 6 rounds on 3:00
    200m row
    10 back rack reverse lunges 95#
    6 pullups
    (1:20, 1:15, 1:13, 1:12, 1:10, 1:08)
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  15. 12/28/17 Workout

    by , December 28th, 2017 at 08:59 AM (Swimming Through Jello)
    Thursday 12/28/17 Pool Workout

    Not a lot of yardage but really good pace/speed work.

    200 fr/100 bk/200 k/200 p

    5x50 :50 (31s)
    5x50 :55 (29s)
    5x50 :60 (28s)
    5x50 :65 (26mid/27low/27low/26mid/26low)

    100 EZ

    200 playing around with breaststroke pullouts off the blocks

    //Doug, 72 year old IMer, at the :20 on the clock: "100 IM fast here on the bottom if you want!"

    100 IM fast (:59)

    200 warmdown
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  16. Lots of Workouts

    by , December 27th, 2017 at 04:03 PM (Swimming Through Jello)
    Missed logging through the holidays, so just going to dump 'em here. Got some productive work done even through Christmas festivities and recovered a bit of bodyweight I had lost during post-Thanksgiving UC flare to get back to ~192#. That's pretty much where I want to maintain.

    Friday 12/22/17 CrossFit Workout


    Warmup plyos, rowing, PVC pipe warmup

    Strength - Front Squat 135/2, 185/2, 225/2, 245/2, 265/2, 275/2, 285/2, 245/2,2,2
    DB RDL - 50s per hand x 12 reps x 3 sets

    Conditioning/Power - EMOM 12
    1 - 15 Russian KB Swing 70#
    2 - 6 box jumps (2 sets 42", 2 sets 48")
    3 - 10x25m shuttle run

    Saturday 12/23/17 CrossFit Workout

    Warmup - plyos, stretching, movement prep

    "12 Days of Christmas" (Done like the song)
    1 - squat clean thruster 95#
    2 - Handstand Pushup
    3 - Box Jump 24"
    4 - burpees
    5 - wall ball shots 20# to 10'
    6 - push press 95#
    7 - front squat 95#
    8 - KB swing 53#
    9 - pullups
    10 - front rack lunge 95#
    11 - pushups
    12 - SDHP 95#
    28:15

    Christmas Eve and Christmas - Off

    Tuesday 12/26/17 - Pool and CrossFit Workout

    At 5:30a
    200 free/100 bk/200 k/200 p/100 IM dr

    3x25 :25 - 3x50 :50 - 3x75 1:20 - 3x100 1:35
    100 EZ
    3x100 1:30 - 3x75 1:15 - 3x50 :45 - 3x25 :20
    100 EZ

    3x100 k w/fins 1:30

    200 EZ

    3000
    //Definitely kicking off some rust today!

    At 9a
    Warmup assault bike, PVC warmup, stretching

    Strength - Deadlift 135/5, 225/8, 275/5, 315/3, 365/1, 415/1, 445/1 PR
    //Wooo 10# PR. Wasn't sure if I was expecting that.

    Snatch - 40kg/3, 60kg/2, 70kg/1, 80/1, EMOM 85/1,1,1,1,1, 90/1,1,1,1,1, 95/f,f,1 punt
    //Snatches not so hot. Meh.

    Wednesday 12/27/17 CrossFit Workout

    Warmup - rowing, stretching, barbell warmup

    Strength - Power Clean + Split Jerk on :90 - (warmup 135/3, 185/clean) - 185/2+1, 205/2+1, 225/2+1x8

    Conditioning
    3 rounds on 3:00
    50 double unders, 15 toes to bar, max reps hang KB snatch 53#
    3:00 rest

    KB snatch - 34, 32, 27 (missed a couple DUs in last set to put me behind)

    //Back to the pool tomorrow. Groin feels good so I am going to play with breaststroke pullout dolphin kick timing. Hopefully will have video and some splits to look at.
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  17. 12/21/17 Workout

    by , December 21st, 2017 at 08:45 AM (Swimming Through Jello)
    Soooooooore this morning! Hamstrings and lats.

    12/21/17 Pool Workout

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

    8x100 interval pyramid 1:35-1:20 and back up
    16x50 interval pyramid :60-:45 and back up twice
    //This was a really good set for sustained work. Really wore out shoulders/triceps by the end too.

    100 EZ

    150 worth of starts and turns and such
    https://www.instagram.com/p/Bc94yXLnVZX/
    150 warmdown

    2900

    Updated December 21st, 2017 at 09:34 AM by JPEnge

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  18. 12/20/17 Workout

    by , December 20th, 2017 at 08:15 AM (Swimming Through Jello)
    12/20/2017 CrossFit Workout

    Warmup - PVC drills, plyos, rowing

    Strength - Deadlift - 135/3, 225/3, 275/3, 315/3, 350/3x4
    A) 1-arm Farmers Carry - 120# x 30m ea arm x 3
    B) Ring plank - 30s x 3

    Conditioning - EMOM 12
    1 - 10 Power Clean 135#
    2 - 10 Handstand Pushup
    3 - 30s hard pace Assault Bike
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  19. 12/19/17 Workout

    by , December 19th, 2017 at 08:10 AM (Swimming Through Jello)
    12/19/2017 CrossFit Workout

    Warmup - 3 rounds 200m row, 10 hollow rock, 10 superman rock, 30s samson stretch; stretching

    Strength -
    A) Pause Bench Press - 45/5, 135/5, 165/5x5
    B) Upright Row - 75/10x5

    Conditioning -
    4 rounds on the 4 minutes:
    30 air squats
    40 double unders
    10 power jerk, 95#
    1:22, 1:17, 1:21, 1:12
    //Finally figured out double unders in the last round. Paced too much first two rounds with the air squats, thought they would start to burn more.
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  20. 12/18/17 Workout

    by , December 18th, 2017 at 08:40 AM (Swimming Through Jello)
    Another weekend in Joliet, in-laws' 40th anniversary party. Shaking off some rust today.

    12/18/2017 Pool Workout

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

    8x150 2:30
    100 - start at 1:12, descend pace 2 seconds each rep (so, down to :58, which I did that one in :57)
    50 EZ

    5x100 k 2:00 (all 1:27 or better)

    200 playing with camera/stroke work

    200 warmdown

    2900

    Here's some underwater camera fun!
    https://www.instagram.com/p/Bc2KJwSH_zU/

    Updated December 18th, 2017 at 09:32 AM by JPEnge

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