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  1. Friday 9/13/19

    PM LCM w/ Trip @ LRRC

    6x100 @ 1:45
    odd: FR swim
    even: FL k/sw/dr/bld

    8x50 @ :50 FL kick w/ fins + BD
    6x50 @ :45 FR swim (swim BIG w/ BIG strokes) w/ paddles + fins

    4x150 @ 2:15 PINK (1:58, 1:58, 1:56+, 1:59-)

    100 EZ

    Total: 2000
    Categories
    Swim Workouts
  2. Tuesday 9/10/19

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 D1-2 pull w/ paddles + SNKL

    Total: 2000
    Categories
    Swim Workouts
  3. 9/12/19 Workout

    by , September 12th, 2019 at 09:04 AM (Swimming Through Jello)
    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)
    Categories
    Uncategorized
  4. 9/10-9/11/19 Workouts

    by , September 11th, 2019 at 09:54 AM (Swimming Through Jello)
    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.
    Categories
    Uncategorized
  5. 9|10|19 48m pool again

    by , September 10th, 2019 at 09:09 PM (Blog)
    480m with fins 24fr/24bk
    5 x 48m fr with snorkel 20s rest
    240m drills with snorkel and fins
    1 x 48m fr 1 breath
    1 x 48m fr no breath
    7 x 13-14m fr sprint/ez br to wall r 20s

    I need to relax my jaw during sprinting. My whole body becomes ridged, i loose rotation. I’m just using brute strength I no longer have and can’t get away with anymore. I need to find fast-twitch with grace, even with a limp.
    Categories
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  6. 9/7-9/9/19 Workouts

    by , September 10th, 2019 at 10:02 AM (Swimming Through Jello)
    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

    Updated September 10th, 2019 at 12:55 PM by JPEnge

    Categories
    Uncategorized
  7. Monday 9/9/2019

    PM LCM Solo @ LRRC

    2x400 @ :20 rest swim w/ fins + paddles + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:20 (1:16-, 1:16, 1:16, 1:16)
    1:20 REST
    3x100 @ 1:20 (1:16, 1:16+, 1:16)
    1:20 REST
    2x100 @ 1:20 (1:15, 1:15+)
    1:20 REST
    100 @ 1:20 (1:14)

    300 EZ FR kick w/ fins + BD

    Total: 2500
    Categories
    Swim Workouts
  8. 9|7|19 dryland

    by , September 7th, 2019 at 07:23 PM (Blog)
    Assault airbike lactate production to muscle shutdown
    3x 1 minute max calories + 20 pushups on 3:00
    (resulted in about 1:30 ez bike between ea 3:00)
    1st min: 22 cal
    2nd min: 21 cal
    3rd min: 17 cal
    legs gave near end of 3rd recovery

    weights:
    1 set DBBP #50 22 reps
    3 sets single arm inclined DBBP #35 4 reps ea
    various shoulder and triceps stuff

    Haven't exercised much over the week due to Dorian. I actually just drank wine all week long, couple gallons worth, and now I have fat and sagging skin.
    Was windy for a day, but happy to just have a messy yard to finish cleaning up.
    Categories
    Uncategorized
  9. Friday 9/6/19

    PM LCM Solo @ LRRC “Friday Fly Day”

    3x
    100 @ 1:40 FR
    2x50 @ 1:10 FL drill (25 R arm/25 L arm)

    1:00 REST

    3x
    100 @ 2:10 FR kick w/ BD
    2x50 @ :55 FL swim (:36, :36+, :35+ :37, :37+, :36)

    6x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL

    Total: 1500
    Categories
    Swim Workouts
  10. Thursday 9/5/19

    PM LCM w/ Trip @ LRRC

    400 swim
    400 (75 pull/25 scull) w/ buoy
    200 I.M. kick w/ BD

    2x
    50 @ 1:00 B&A drill
    4x25 @ :30 V.S.

    200 EZ

    5x300 @ 4:30
    #1 - PINK (3:58)
    #2 - RED- (3:56)
    #3 - RED+ (3:58+)
    #4 - WHITE pull
    #5 - BLUE (3:51)

    6x50 @ 1:10 BR drill (2 kick/1 pull) w/ 2x pullouts

    Total: 3300
    Categories
    Swim Workouts
  11. 9/5/19

    by , September 5th, 2019 at 08:59 AM (Swimming Through Jello)
    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!
    Categories
    Uncategorized
  12. 9/3-4/19 Workouts

    by , September 4th, 2019 at 09:24 AM (Swimming Through Jello)
    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
    Categories
    Uncategorized
  13. Tuesday 9/3/19

    PM LCM w/ Trip @ LRRC "Deja vu"

    2x
    400 @ 7:00 100 FR/100 BK
    6x50 @ 1:10 BR kick w/ BD

    4x150 @ 2:10 PINK (2:03, 2:04, 2:04, 2:03)
    2:20 REST
    4x150 @ 2:10 PINK (2:02, 2:03+, 2:04+, 2:02)
    2:20 REST
    4x150 @ 2:10 PINK (1:59, 2:02+, 2:03, 1:58)

    100 FLOAT

    Total: 3300
    Categories
    Swim Workouts
  14. Weekend Workouts

    by , September 3rd, 2019 at 09:26 AM (Swimming Through Jello)
    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
    Categories
    Uncategorized
  15. 8|30|19

    8|29 drylands
    Plyo jump: 30 ea 40” high “box”jumps. Planned on several 42” jumps, but fear kept that from happening. Fear from the 7 stitches received from a bad calculation earlier this year. 2” less is a world of difference, especially using a softer platform.

    weights: Upperbody superset consisting 3 exercises, 3 sets, and 8-10 reps with no rest. Quite Sore 48 hours after

    8|30 24m pool recovery swim and kicking
    960 easy with fins
    720 kick without fins (one lap flutter, one length frog order)
    Categories
    Uncategorized
  16. Friday 8/30/19

    AM LCM Solo @ LRRC "Recovery"

    400 swim (100 FR/100 BK)
    8x50 @ 1:00 "Progressive Freestyle"

    6x200 @ 3:00 kick w/ fins
    3 - on back in S-line
    3 - w/ BD

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  17. 8/30/19 Workout

    by , August 30th, 2019 at 09:14 AM (Swimming Through Jello)
    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
    Categories
    Uncategorized
  18. Thursday 8/29/19

    PM LCM w/ Trip @ LRRC "Doin' work!"

    2x
    400 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 breathe 2-4-6 by 50 pull w/ paddles

    12x150 @ 2:15 D1-4, 5-8, 9-12
    (2:04, 2:01, 1:59, 1:57)
    (2:04+, 2:00, 1:57+, 1:55)
    (2:05, 2:00+, 1:56+, 1:51)

    6x100 @ 1:45 SMOOTH FR kick w/ fins + BD

    Total: 4400
    Categories
    Swim Workouts
  19. Wednesday 8/28/19

    PM LCM w/ Trip @ LRRC "I.M."

    1000 SKIPS

    5x300 @ 4:30
    odd: A1-3 pull w/ paddles + SNKL (4:03, 4:12, 4:23)
    even: RED 100 BK/100 BR/100 FR (4:19+, 4:13+)

    5x100 @ 1:45 FL kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  20. 8|28|19 drills, recovery, kicking

    24m pool

    576m as 3x following r5 sec
    48m fr
    96m bk/fr fins
    48m br

    192m Fr drill as
    48 fin on right, left fist
    48 fin on right, right fist
    repeat for opposite

    192m mostly UW drills fins snorkel

    480m flutter kick rest 5-10 sec each 48m
    Categories
    Uncategorized