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  1. Tuesday 9/17/19

    PM LCM Solo @ LRRC

    6x300
    2 @ 4:35
    2 @ 4:25
    2 @ 4:15

    2x200 @ 3:00 kick w/ fins
    #1 - FR on back + 12.5 UW off all walls
    #2 - FL w/ BD

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  2. 9/17+9/18/19 Workout

    by , September 18th, 2019 at 08:57 AM (Swimming Through Jello)
    Tuesday, 9/17/2019 CrossFit Workout

    Warmup - airbike, plyos, barbell warmup

    Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/2+2, 195/f, 1+f

    B) Pushups - :30 on/:30 off 5 rounds - 15 per round

    Conditioning - 5 rounds
    250m row
    15 push press 95#
    9:19
    //Well, my ability to keep my heart rate down is... questionable at best still.


    Wednesday, 9/18/2019 Pool Workout

    Planned on doing Masters practice but nobody showed up but me so jumped in with the National group late... hence the short warmup.

    4x50 fr :45
    3x50 br kpk :50
    2x50 bk :45
    1x50 fl

    Power Stations:
    1 - Afterburner drill kick w/fins 20x25 :30
    2 - UW br kick on wall 20 down to 1 @ :30
    3 - Buckets - easy resist 25, fast assist 25 IMO
    4 - Afterburner drill swim w/fins 20x25 :30
    5 - Vertical kick (:30 wrists/:20 elbows/:10 streamline) alt dolphin/br/flutter/eggbeater/choice x2
    6 - Buckets - fast resist 25, easy assist 25 IMO
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  3. 9|17|19 24m pool

    by , September 17th, 2019 at 02:02 PM (Blog)
    10 x 48m as 24fr light sprint / 24bk ez
    480m fr with snorkel- use 2-beat k
    3 x 96m- flutterk/dolphink/head-up fr/one arm fr (ea24)
    288m drill with fins
    192m kick

    9|16
    plyometrics
    0.5mi barefoot treadmill jog

    9|15
    rogue airbike 3x 1:00 work + 20 pushups + ez on bike on 3:00
    •last effort max cal and close to first effort as possible
    •18, 17, 17 cal
    •about 1:15 of ez bike for ea

    yoga

    Updated September 18th, 2019 at 09:59 AM by __steve__

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  4. 9/14+9/16/19 Workout

    by , September 16th, 2019 at 08:49 AM (Swimming Through Jello)
    Saturday, 9/14/2019 Garage Lifting

    Warmup - lawn mowing, plyos, barbell warmup

    Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, EMOM - 185/1x10

    Pause Front Squat - 135/2, 185/1, 205/1, EMOM - 215/1x10

    Power Jerk - 135/2, 165/1, EMOM 185/1x10


    Monday, 9/16/2019 Pool Workout

    100 k/200 dr/sw/300 p/400 sw

    2x(5x4x50)
    1 - kicking drill
    2 - 3 dr/1 DPS
    3 - 2 dr/2 build
    4 - 1 dr/3 500/400 IM pace
    5 - d1-4
    Rd1-Fr :50; Rd2-Bk :55

    6x50 dr/sw ez 1:00

    4x(4x25 :30 3,2,1,0 breaths)
    o-fr; e-fl

    200 warmdown

    3900y
    Categories
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  5. Saturday 9/14/19

    PM LCM w/ Trip, Srdan Markovic, and Michael Huckabee @ LRRC

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 kick 50 FR/50 BR w/ BD
    100 swim
    100 I.M. drill

    30x50 @ :50 @ 1500 PACE

    300 EZ FR kick w/ fins + BD

    Total: 3000

    SHOUT OUT: Trip, who was doing work on those 50s, despite being so sick he couldn’t talk. Which was nice. It means he couldn’t do any sh*t talking. Feel better, Trip! Also Michael, who did an eight mile run this morning and was still throwing down some impressive times this afternoon!

    Updated September 15th, 2019 at 12:53 AM by Calvin S

    Categories
    Swim Workouts
  6. 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
  7. 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
  8. 9/12/19 Workout

    by , September 12th, 2019 at 08:04 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
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  9. 9/10-9/11/19 Workouts

    by , September 11th, 2019 at 08:54 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
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  10. 9|10|19 48m pool again

    by , September 10th, 2019 at 08:09 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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  11. 9/7-9/9/19 Workouts

    by , September 10th, 2019 at 09:02 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 11:55 AM by JPEnge

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  12. 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
  13. 9|7|19 dryland

    by , September 7th, 2019 at 06:23 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
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  14. 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
  15. 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
  16. 9/5/19

    by , September 5th, 2019 at 07:59 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
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  17. 9/3-4/19 Workouts

    by , September 4th, 2019 at 08:24 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
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  18. 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
  19. Weekend Workouts

    by , September 3rd, 2019 at 08:26 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
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  20. 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)
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