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Swimming Through Jello

  1. 10/21/20 Workout

    by , October 21st, 2020 at 03:25 PM (Swimming Through Jello)
    Wednesday, 10/21/2020 Garage Workout

    5 min general warmup + barbell warmup

    Snatch balance - 45/3, 95/3, 135/2, 165/1, EMOM 185/1, 190/1, 195/1, 200/1, 205/1, 210/1, 215/1, 220/1, 225/1, 230/1, 235/f
    //Brain fart...

    Snatch Pull 235/3x3

    Superset:
    Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5
    Ring dips - 9, 10, 11, 12, 13

    50 glute bridges + 5#
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  2. 10/20/20 Workout

    by , October 20th, 2020 at 09:09 AM (Swimming Through Jello)
    Tuesday, 10/20/2020 Pool Workout

    2x(100 fr + 100 k + 100 p + 100 k + 100 st)

    3x{100 1:30 IM/1:20 fr+fins/1:45 k
    200 3:30 k/3:00 IM/2:40 fr + fins
    300 4:00 fr + fins/5:15 k/4:30 IM)

    6x50 dr/sw ez 1:00

    5x100 p/pads 1:20 beat 500 pace from last week

    100 ez

    4x50 1:15 chute+fins - br+fr k down, ez back (last 25 fr fast)

    100 warmdown

    4000y
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  3. 10/19/20 Workout

    by , October 19th, 2020 at 03:24 PM (Swimming Through Jello)
    Monday, 10/19/2020 Garage Workout

    5 min general warmup

    Strict Press - 45/5, 75/5, 95/3, @:90 115/3x5 + 10 upright rows 25# DB/hand between each set

    AMRAP 12
    20 med ball cleans 20#
    200m run down and up hill
    6 rounds + 12 cleans

    110 situps
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  4. 10/17/20 Workout

    by , October 19th, 2020 at 09:27 AM (Swimming Through Jello)
    10/17/2020 Pool Workout

    4x100 ez 1:35
    4x75 k/dr/sw IMO 1:20
    4x50 smooth/bu IMO :55
    4x25 VS :30

    200 fr 3:00 + 50 bk :40
    150 fr 2:15 + 100 bk 1:20
    100 fr 1:30 + 150 bk 2:00
    50 fr :50 + 200 bk 2:40
    fr - smooth, bk - push pace

    250 k build x 50
    250 p br 3/4/5/6/7 x50

    200 bk 3:20 + 50 fr :35
    150 bk 2:30 + 100 fr 1:15
    100 bk 1:40 + 150 fr 1:50
    50 bk :55 + 200 fr 2:30
    bk - ez, fr - push pace

    200 ez
    2x start + 25 easy
    100 smooth
    100 IM from time off blocks
    100 warmdown

    4100y

    100 IM:

    Not sure why it uploaded so poorly, but anyway...
    Fly - dolphin kicks a little lackadaisical, but good DPS on the stroke.
    Back - again, UWs a little lazy. Started out with good stroke rate but unfocused at the flags.
    Breast - Pullout a little loose. Kick was really not snappy at all.
    Free - Good stroke rate but have to breathe less.
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  5. 10/15-10/16/20 Workouts

    by , October 16th, 2020 at 02:26 PM (Swimming Through Jello)
    Thursday, 10/15/2020 Garage Squats

    5 min general warmup

    Back Squat - 45/5, 135/5, 225/5, E2MOM 240/5x5

    100 situps

    Friday, 10/16/2020 Garage Workout

    5 min general warmup + barbell warmup

    Push Press + Power Jerk - 95/2+1, 135/2+1, 165/2+1, EMOM 185/1+1 x10

    "Karen"
    150 wall balls for time
    5:48, :30 PR
    Broken 80-30-20-20
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  6. 10/14/20 Workout

    by , October 14th, 2020 at 02:34 PM (Swimming Through Jello)
    Wednesday, 10/14/2020 Garage Workout

    5 min general warmup + barbell warmup

    TnG Power Snatch + Squat Snatch - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 170/1+1, 175/1+1, 180/1+1, 185/1+1, 190/1+1

    Snatch Pull - 235/3x3

    Superset -
    KB One-Arm Rows - 53#/10x5 ea arm
    Ring Rows - 5x10

    50 glute raises + 5#
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  7. 10/13/20 Workout

    by , October 13th, 2020 at 09:44 AM (Swimming Through Jello)
    Tuesday, 10/13/2020 Pool Workout

    2x(100 fr + 100 k + 100 p + 100 k + 100 st)

    3x(4x50 k :50 hold under :40
    :30 rest
    8x25 fl rd 1 - :30, rd 2 - :25, rd 3 - :20 w/fins
    4x50 1 - ez, 2 - fl l arm/r arm, 3 - fast fly, 4 - ez)

    6x50 dr/sw ez 1:00

    500 p for time (5:34)

    4x50 1:15 br w/chute/ez (last 25 fast free w/chute)

    200 warmdown

    4000y
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  8. 10/12/20 Workout

    by , October 12th, 2020 at 12:25 PM (Swimming Through Jello)
    Monday, 10/12/2020 Patio Workout

    5 min general warmup

    50 man makers for time, 25#s
    11:55

    110 situps
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  9. A Few Workouts

    by , October 12th, 2020 at 11:13 AM (Swimming Through Jello)
    Thursday, 10/8/2020 Garage Workout

    5 min general warmup

    Snatch Balance - 45/3, 95/3, 135/3, 155/2, 180/2, 190/2, 200/2, 210/2, 220/2

    5 rounds
    10 DB MCl + Press 25#s
    10 burpee pullups
    8:00

    50 glute raises


    Friday, 10/9/2020 Pool Workout

    Crestview Middle School - LCM

    4000m workout, I don't remember everything... it was all aerobic with the Rockwood masters group.

    Then 4.25mi hike with Gabe on my back.


    Saturday, 10/10/2020 BarX CrossFit

    Got to drop in the old gym with my wife since Gabe stayed the night at my parents' house.

    5 min general warmup
    2 rounds 5 burpees, 10 squats, 15 situps, 20 sec HS hold
    Power Clean warmup to 205#

    30 minute cap - goal 30 rounds
    5 wall balls 20#
    3 HSPU
    1 power clean 205#
    28 rounds + 2 HSPU
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  10. 10/7/20 Workout

    by , October 8th, 2020 at 11:00 AM (Swimming Through Jello)
    Wednesday, 10/7/2020 Garage Workout

    5 min general warmup + barbell warmup

    Power Snatch + Snatch Push Press - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1 E:90 180/1+3, 1+3, 185/1+3, 1+3, 190/1+3, 1+3

    Deficit Snatch DL - 235/3x3

    EMOM 10
    o - Barbell row - 135/8, 140/8, 145/8, 150/8, 155/8
    e - Ring dip - 8,9,10,11,12

    100 situps
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  11. 10/6/20 Workout

    by , October 6th, 2020 at 10:00 AM (Swimming Through Jello)
    Tuesday, 10/6/2020 Pool Workout

    2x(100 fr + 100 k + 100 p + 100 k + 100 st)

    2x(2x125 1:50 75 build up drills x25, 50 smooth swim
    5x50 d1-4 to 200 pace, hold 5)
    rd 1 - fr 50s :50 (:28 lows), rd 2 bk 50s :55 (:29 lows)

    100 ez

    500 k for time (7:04)

    100 ez

    2x(2x125 75 build up drills x25, 50 smooth swim
    5x50 d1-4 to 200 pace, hold 5)
    rd 1 - fr 125 1:50, 50 :50 (:27 lows); rd 2 br 125 2:00, 50s 1:00 (:33 mid, :32 high)

    100 ez

    4x50 1:15 25 fly chute fast, 25 ez (last 25 fast free chute)

    100 ez

    4100y

    Updated October 6th, 2020 at 12:23 PM by JPEnge

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  12. 10/5/20 Workout

    by , October 5th, 2020 at 11:45 AM (Swimming Through Jello)
    Monday, 10/5/2020 Garage Workout

    5 min general warmup

    Pause Back Squat - 45/3, 135/3, 205/3, E:90 240/3x5

    3 min weight change and recovery

    EMOM 12
    o - 10 thrusters, 95#
    e - 10 AKBS 53#

    50 glute raises
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  13. 10/3/20 Workout

    by , October 5th, 2020 at 09:51 AM (Swimming Through Jello)
    Saturday, 10/3/2020 Pool Workout
    MICDS, 8-9:30pm!

    200 fr + 4x50 k IMO 1:00
    150 fr + 4x50 dr IMO :55
    100 fr + 4x50 sw IMO :50

    3x(300 fr 4:00 + 3x100 k)
    rd 1 - 300 fr (3:23), k 1:50
    rd 2 - 300 w/fins (2:58), k 1:40
    rd 3 - 300 w/fins + pads (2:52), k 1:30

    6x50 dr/sw ez 1:00

    4x(4x25 VS :30 + 50 ez 1:00)
    rd 1 - fr k/board
    rd 2 - fr
    rd 3 - fl k/board
    rd 4 - fl

    2x dive start + 25 ez
    50 fl fast of blocks (24.mid)

    100 ez

    4000y

    Updated October 5th, 2020 at 08:43 PM by JPEnge

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  14. 10/1 + 10/2 Workouts

    by , October 2nd, 2020 at 02:47 PM (Swimming Through Jello)
    Thursday, 10/2/2020 Garage Workout

    5 min general warmup

    Snatch Balance - 95/3, 115/3, 135/2, 155/2, 175/2, 185/2, 195/2, 205/2, 215/2, 225/1+f - just lost focus in the bottom on the second rep.

    AMRAP 10
    5 box jumps 30" (jump up/step down)
    7 v-ups
    9 pushups
    12 rounds + 7 v-ups

    50 glute raises


    Friday, 10/3/2020 Patio Workout

    5 min general warmup

    4 rounds
    800m run
    25 wall balls 20# to deck
    17:58

    100 situps
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  15. 9/30/20 Workout

    by , September 30th, 2020 at 11:34 AM (Swimming Through Jello)
    Wednesday 9/30/2020 Garage Workout

    5 min general warmup + barbell warmup

    Power Snatch - 95/3, 115/2, 135/2, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1

    Snatch Pull - 230/3x3

    Alternating:
    Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5
    Ring Row - 8,9,10,11,12

    100 situps
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  16. 9/29/20 Workout

    by , September 29th, 2020 at 09:36 AM (Swimming Through Jello)
    Tuesday, 9/29/2020 Pool Workout

    2x(100 fr + 100 k + 100 p + 100 k + 100 st)

    6x(25 + 75 + 125)
    o - sw: 1 fr :30/1:10/1:50, 3 fr/fins :30/1:05/1:45, 5 fr/fins + pads :30/1:00/1:40
    e - k :30/1:20/2:00

    100 ez

    500 p for time (5:36)

    6x50 dr/sw ez 1:00

    3x(25 br k :30
    25 br 2k/1p :30
    25 br long glide :30
    50 br d1-3 1:00 (:37, :34, :31+)
    100 fr a1-3 1:30 (1:01, 1:03, 1:05)
    50 ez 1:00)

    75 warmdown

    4150y
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  17. 9/28/20 Workout

    by , September 28th, 2020 at 05:36 PM (Swimming Through Jello)
    Monday, 9/28/2020 Garage Workout

    5 min general warmup

    Pause Back Squat - 45/3, 135/3, 185/3, E:90 - 235/3x5

    8 rounds, 1:00 on, 1:00 off
    o - burpees (17, 18, 19, 21)
    e - RKBS 53# (40, 41, 42, 44)

    50 glute raises
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  18. 9/26/20 Workout

    by , September 28th, 2020 at 09:19 AM (Swimming Through Jello)
    Saturday, 9/26/2020 Pool Workout

    4x50 RIMO dr/sw 1:00
    4x50 RIMO b/ez :55

    2x(25 fl :10R + 50 bk :15R + 75 br :20r + 100 fr :20r)

    3x400 IM 6:30
    1 - dr/sw x25
    2 - st/fr x25
    3 - sw

    4x(3x100 1:30) o rd - sw, e rd - p
    1 - br3
    2 - br left side
    3 - br right side

    200 ez

    3x25 off blocks + 25 ez

    2x(4x25 :30 VS)
    rd 1 - k w/board, rd 2 - fl

    150 ez

    4000y
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  19. 9/25/20 Workout

    by , September 25th, 2020 at 11:51 AM (Swimming Through Jello)
    Friday, 9/25/2020 Garage Workout

    5 min general warmup + barbell warmup

    Squat Snatch - 95/2, 115/2, 135/1, 155/1, EMOM 170/1, 175/1, 180/1, 185/1, 190/1, 195/1, 200/1, 205/1, 210/f,f,f

    Bah, humbug. Pull on 210 felt great but got spit out at the top every time. Power snatches have helped my pop but I have to work on the catch now.

    For time:
    10 burpees
    10 burps + 25 pushups
    10 burps + 25 PUs + 50 lunges
    10 burps + 25 PUs + 50 ls + 75 situps
    10 burps + 25 PUS + 50 ls + 75 SUs + 100 squats
    17:58
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  20. 9/24/20 Workout

    by , September 24th, 2020 at 09:00 AM (Swimming Through Jello)
    Thursday 9/24/2020 Pool Workout

    3x(100 fr 1:30 + 100 IM 1:40 + 100 bk 1:50 + 100 k 2:00)

    25x50 add-on pyramid up to:
    double arm back 1:00 + 1-arm fly :55 + back swim :50 + free :45 + free :40

    4x100 fr 1:30
    125 k/dr ez
    3x100 fr 1:20
    125 k/dr ez
    2x100 fr 1:10
    125 k/dr ez
    1x100 fr fast

    175 warmdown

    4000y
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