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Swimming Through Jello

  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 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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  9. 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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  10. 9/28/17 Workout

    by , September 28th, 2017 at 08:27 AM (Swimming Through Jello)
    9/28/17 Pool Workout

    200 swim/200 kick/200 pull warmup

    8x50 smooth/build fl/bk/fr/bk @:60

    Then I jumped in with some other guys...
    250 dr/sw fl + 150 dr/sw bk/br/fr
    //That's lot of fly for my body right now!

    8x50 fr :60 500ish pace (held :31)

    8x25 UW kick/EZ swim :30

    8x25 fast from blocks/EZ swim fl/bk/fr/bk
    //11.mid fly, 13.low back, 10.mid free, 12.mid back (hit the breakout better on second backstroke)

    200 warmdown

    2400
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  11. 9/27/17 Workout

    by , September 27th, 2017 at 08:58 AM (Swimming Through Jello)
    9/27/17 CrossFit Workout

    Warmup - rowing, stretching, barbell warmup

    Skill - Hang Power Clean + Power Jerk 3+3
    95/3+3, 115/3+3, 135/3+3, 155/3+3, 175/3+3, 195/3+3, 205/3+3
    //Ran out of time but should have done 225.

    Conditioning
    4:00 - 3x(12 DL, 9 HPCl, 6 PJ 95#), max cals row (32 cals)
    4:00 restl
    4:00 - 2x(12 DL, 9 HPC, 6 PJ 115#), max cals row (36 cals)
    4:00 rest
    4:00 - 12 DL, 9 HPCl, 6 PJ 135#, max cals row (51 cals)
    Total cals 119
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  12. 9/26/17 Workout

    by , September 26th, 2017 at 08:19 AM (Swimming Through Jello)
    9/26/17 Swim Workout

    200 free/100 back/200 kick/200 pull

    5x100 free 1:30
    5x100 kick 2:00
    5x100 pull w/paddles 1:30
    //Oooh boy, paddles really emphasized how out of balance my pull is!

    5x50 free :50
    5x50 kick 1:00
    5x50 pull :50

    100 warmdown

    3050 yards - comeback record!
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  13. 9/25/17 Workout

    by , September 25th, 2017 at 09:41 AM (Swimming Through Jello)
    No workouts this weekend. Tossed around a frisbee some Sunday afternoon.

    9/25/17 CrossFit Workout

    Warmup - rowing, biking, jumprope, stretching, barbell warmup

    Strength - Deadlift
    135/5, 225/5, 275/5, 305/5, 350/5, 390/6, 305/10,10,10

    Conditioning - EMOM 15
    1 - 12 alternating DB Sn 50#
    2 - 10 cal assault air bike
    3 - 30 double unders

    //Still slightly stuffy from last week's cold. Moving OK and feeling OK, just not breathing particularly well. Swimming tomorrow morning.
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  14. 9/22/17 Workout

    by , September 22nd, 2017 at 08:28 AM (Swimming Through Jello)
    9/22/17 CrossFit Workout

    Warmup - shoulder activation, hip activation

    Strength - Shoulder Press (was supposed to be back squats but I'm giving the groin a more significant break)
    45/10, 75/5, 95/3, 110/3, 125/5, 95/10,10,10

    Conditioning - 2x(AMRAP 4 - 30 double unders, 3 hang power snatch 115#, 4 min rest)
    Total - 11 rounds + 8 DUs
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  15. 9/21/17 Workout

    by , September 21st, 2017 at 08:35 AM (Swimming Through Jello)
    Came down with a cold starting Monday night. Tuesday was meh, Wednesday woke up feeling terrible so no workout and stayed home from work. OK to swim this morning.

    9/21/2017 Pool Workout

    200 free/200 k/200 pull

    8x25 K/Dr IMO :30
    12x25 middle of pool IMO :30........
    //Stopped after first breaststroke, groin not there... stretched and did a 100 to loosen back up.

    12x50 :60 D1-3, free/back by 3s, :30 between 3s
    //Backstroke is starting to come back. Not truly all out because I was watching my groin on the kick.

    9x50 pull 2 free/1 back :50

    200 warmdown
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  16. 9/19/17 Workout

    by , September 19th, 2017 at 08:52 AM (Swimming Through Jello)
    Power went out due to a storm last night around 8:45. Called in an outage to the power company, opened all the windows and went to bed. 2am, wake up to loud voices and flashlights in the backyard, where the power company people were working. The dogs weren't happy, and it made it a bit tough to sleep, but they finally got everything restored to the block at 4:45. Just in time for me to go to the gym.

    CrossFit Workout

    Warmup - 500m row, stretching, PVC work

    Strength - Deadlift
    135/5, 225/3, 285/3, 330/3, 370/8
    A) DL 285/10,10,10
    B) 3x60m farmer's carry 75# dumbbell each hand

    Conditioning - 5 Rounds - 12 OH lunges 75#, 6 toes to bar
    3:53, descended pace each round
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  17. 9/18/17 Workout

    by , September 18th, 2017 at 08:47 AM (Swimming Through Jello)
    9/17 Rest

    9/18 Pool Workout

    200 free/100 back/200 kick/200 pull warmup

    100 IM K @ 2:00
    100 IM Dr @ 2:00
    100 IM DPS @ 1:40
    100 IM @ 1:40
    (1:16 on 3, 1:12 on 4, just getting heart rate up)

    100 Fr 1:30/200 Fr 3:00/300 Fr 4:30/200 Fr 3:00/100 Fr 1:30
    //That escalated quickly. 300 is long-distance for me at the moment. Held about 1:13 for the 200/300/200.

    6x100 K @ 2:00
    //Built up through the set, down to 1:24 on the last 100

    6x50 Pull @ :50 2 Fr/1Bk

    100 warmdown

    3000 yards

    //Wooo! Hit 3K!

    Updated September 18th, 2017 at 09:49 AM by JPEnge

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  18. 9/16/17 Workout

    by , September 18th, 2017 at 08:43 AM (Swimming Through Jello)
    Short garage weights workout

    Barbell warmup, stretch

    BtN Push Press - 45/3, 95/3, 145/3, 165/3, 185/3, 195/3,3,3

    PSn + Sn - 95/1+1, 145/1+1, 165/1+1x2, 175/1+1x2, 185/1+1x2

    //Sluggish and kinda sloppy. Meh.
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  19. 9/15/17 Workout

    by , September 15th, 2017 at 08:26 AM (Swimming Through Jello)
    CrossFit Workout

    Warmup 2x(250m row, 20 jumping jacks, 20 mountain climbers, 5 burpees, 5 inchworms), KB hammy activation and stretching

    Strength -
    Deadlift - 135/5, 225/5, 265/5, 315/5, 350/10, 265/10,10,10
    Strict pullups - 12, 12, 10 (couple reps shy of failure each set)

    Conditioning -
    10 min assault bike test - 121 calories
    //I am a horrid bike rider!
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  20. 9/14/17 Workout

    by , September 14th, 2017 at 08:31 AM (Swimming Through Jello)
    Pool Workout

    //Still feel the groin, no breaststroke for now. Doubled up on back because I've lost my touch on what used to be my best stroke!
    //Sprint day today - I've written out a few weeks of two-per-week program leading up to the meet in November... going to do one longer distance aerobic day and one sprint day per week.

    200 swim/200 kick/200 drill

    12x25 :30 K/Dr/Build Fl/Bk/Fr/Bk
    12x25 :30 Des 1-3 Fl/Bk/Fr/Bk (:13 fly, :14 back, :12 free, :13 high back)
    16x25 :30 1-Underwater, 2-EZ, 3-Breakout, 4-EZ Fl/Bk/Fr/Bk

    10 min vertical kick - :30 flutter, :15 dolphin, :15 rest
    //A little harder to keep 195# afloat than 170#!

    200 warmdown

    1800 + 10min vert kick
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