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  1. Weekend/Monday Workouts

    by , November 20th, 2017 at 09:42 AM (Swimming Through Jello)
    11/17/17 - After Work Squats

    3 sec pause back squat
    135/3, 185/3, 225/2, 255/1, 285/1, 295/1,1,1,1,1,1

    11/18/17 CrossFit Workout

    Warmup - jogging, stretching, plyos

    Strength -
    Good Morning - 95/8, 135/8, 155/8, 175/8
    Wall Walks - 3x3 10 sec hold at top

    Conditioning - Partner workout, both run, break up DB movements however (ea did half, me at 50#)
    600m run
    3x(50 1-arm swings, 50 1-arm PP, 50 goblet squats, 50 1-arm hang SDHP)
    600m run

    20:33

    11/20/17 Pool Workout
    200 fr/100 bk/200 k/200 p/100 IM dr

    All D1-4
    4x100 fr 1:30
    4x100 k 2:00
    4x100 p paddles 1:30

    5x100 k fins 1:30

    Start work (200 yd total)
    //Bit of dead legs by this point, starts were meh.

    200 warmdown

    2900
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  2. 11/17/17 Workout

    by , November 17th, 2017 at 08:14 AM (Swimming Through Jello)
    29 years old today!

    11/17/17 CrossFit Workout

    Warmup - 3 min row - :50 EZ :10 faster, stretching, plyos

    Strength - Bench Press
    45/5, 135/3, 165/3, 185/3, 205/3, 215/3

    Core - Hollow Hold
    6 rounds :10 on :20 off, 5 rounds :20 on :40 off, 4 rounds :30 on :60 off

    Conditioning -
    21-15-9
    Burpees
    KB swings 53#
    Box jumps 24"

    5:21
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  3. 11/16/17 Workout

    by , November 16th, 2017 at 08:38 AM (Swimming Through Jello)
    After work yesterday did:
    Front Squat
    45/5, 135/3, 185/3, 225/3, 245/3,3,3,3,3
    //Front squats have gotten pretty bad I guess.

    11/16/17 Pool Workout
    200 sw/200 k/200 p/100 IM Dr

    10x50 fly 1:10 best average (held 31/32)
    50 EZ
    9x50 bk/br/fr x3 1:15 best average (30 bk, 35/36 br, 27 fr)
    50 EZ

    5x100 k fins 1:30

    200 EZ

    2450

    Shorter workout today. Felt a little fuzzy overall. Have been pushing it this week as I have a bit of a break next week going to visit my sister in South Carolina for Thanksgiving. After work squats TBD as I'm feeling pretty beat up.
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  4. 11/15/17 Workout

    by , November 15th, 2017 at 08:20 AM (Swimming Through Jello)
    11/15/17 CrossFit Workout

    Warmup - DB warmup, stretching, plyos

    Skill -
    1-arm DB split snatch (per arm)
    50/3, 60/3, 75/3, 80/3 (ran out of DB weight)
    1-arm farmer's carry (per arm)
    90/30m, 110/30m, 130/30m

    Conditioning -
    AMRAP 20
    5 power clean 145#
    10 TTB
    15 wall ball 20#
    9 rounds + 3 reps
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  5. 11/14/17 Workout

    by , November 14th, 2017 at 08:18 AM (Swimming Through Jello)
    11/14/17 CrossFit Workout

    Warmup - rowing, ring rows, situps, stretching, plyos

    Strength - Deadlift
    135/5, 225/4, 315/3, 350/3, 390/4, 305/7,7,7
    Superset 1:00 plank between drop sets

    Conditioning - 3 rounds
    400m run
    40 lunges
    5 muscleups
    2 min rest

    2:52, 2:40, 2:50

    Will do when I get home -
    Easy squat day after DLs
    135/5, 185/5, 225/5,5,5
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  6. Weekend Workout Dump 11/11/-11/13

    by , November 13th, 2017 at 08:42 AM (Swimming Through Jello)
    11/11/2017 CrossFit Competition

    //Was supposed to be 3 workouts and a floater workout, but my partner hurt himself halfway through and we had to withdraw. This is what we got done:

    Floater - 3 rounds
    20 cal assault bike
    20 DB snatch 70#
    150 ft prowler push 50kg+sled
    //Doing this fast and outside in the 30 degree windiness really crushed us, we strategized that poorly.

    20 minutes later...
    6 min for each partner to max PCl + FS + J
    135-185-205-225-245/f-245/1+1+f
    //No legs left after the floater. Partner hurt himself on 275 jerk.

    Got home and did some squats because I was feeling unfulfilled after bombing the complex.

    Back Squat
    45/5, 135/3, 185/3, 225/3, 255/3, 275/3,3,3,3,3

    11/12/2017 - Garage Squats
    Going to work on building strength back up. I've lost a lot of it between replacing some lifting for swimming, losing weight due to changing training and UC flare and trying to eat healthier so eating a little less calories. Strength should help swimming to I would hope.

    Back Squat
    45/5, 135/3, 185/2, 225/2, 255/2, 285/2,2,2,2,2,2,2

    11/13/2017 - Pool Workout

    200 fr/100 bk/200 k/200 p
    //Testing out the shoulder from tweaking it Thursday, freestyle feels good, backstroke not so much. So we will avoid that for a bit.

    3x{3x100 fr 1:30, 8x25 k w/board D1-4 :40}

    5x100 k w/fins 1:30

    200 warmdown

    2900

    //Lots of legs today! Going to build back up that kick, that's the engine that kept me going when I was a mid-distance guy in college, and it's really been lacking since I've been back.

    Afternoon garage back squats
    45/5, 135/5, 185/3, 225/3, 255/2, 285/1, 305/1, 315/1,1,1,1,1,1

    Updated November 14th, 2017 at 08:17 AM by JPEnge

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  7. 11/9/2017 Workout

    by , November 9th, 2017 at 09:01 AM (Swimming Through Jello)
    11/9/2017 Pool Workout

    Looked like the high schoolers had played water polo and hadn't put the pool back together the night before, so started with fixing the flags and tightening lane ropes and such.

    200 sw/200 k/200 p/200 IM dr

    4x{200 fr 3:00, 4x50 IMO 1:00}
    //Felt something pull front left shoulder in the middle of the second round, so did the last two rounds kick with fins on 2:40 and :50. Bah humbug, and I thought my left shoulder was the one that wasn't worn out.

    12x25 kick w/board :40 D1-4

    100 warmdown

    Stupid shoulder. I hate being hurt. It'll probably be better tomorrow though it's frustrating right now.
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  8. 11/7/2017 Workout

    by , November 7th, 2017 at 08:53 AM (Swimming Through Jello)
    I've got a CrossFit competition this weekend. Not especially looking forward to it as I'm starting to enjoy the water more than the barbell. But, I signed up and I've got a partner counting on me so I'll go and do my best. I still love physical competition in almost any form.

    11/7/2017 CrossFit Workout

    Warmup - run, stretch, plyos

    Strength - PCl + FS + J (complex for competition Saturday)
    135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1, 245/1+1+1

    Conditioning - EMOM 12
    1 - 12 cal assault bike
    2 - 6 per arm 1-arm DB thrusters 50#
    3 - 8 strict toes to bar
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  9. 11/6/17 Workout

    by , November 6th, 2017 at 09:58 AM (Swimming Through Jello)
    11/6/17 Pool Workout

    Stretched it out a little today but still not a bad workout.

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

    32x25 8 ea stroke :35 EZ speed - little break between strokes
    (fly :14, back :14-:15, br :16, fr :12)

    5x100 fin kick 1:30
    6x75 pull w/paddles 1:10

    150 warmdown

    2700
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  10. Ozark LMSC SCM Champs

    by , November 6th, 2017 at 09:54 AM (Swimming Through Jello)
    11/4/2017 - Meet day!

    Warmup -
    200 sw/200 k
    8x50 k/dr-dr/b :60
    3x100 free 1:30
    100 EZ
    4x25 shooter off blocks
    100 EZ

    Events (with SwimSwam time conversions, helpful for me because I haven't swam SCM in decades)-

    50 Breast 31.23 (28.13)
    //Jammed the turn! Mistiming walls is a constant theme here, not used to SCM! Stroke rate was great and felt like I got stronger as the race went on.

    50 Fly 26.57 (23.93)
    //And glided into this turn. A little herky-jerky stroke but held it together well.

    50 Back 27.58 (24.84)
    //Spinning my wheels a bit, plus glided into the turn. Lots I could improve on this one.

    100 IM 1:03.48 (57.19)
    //Started running out of gas here - only a couple heats between 50 back and this. Consequently it was pretty sloppy.

    50 Free 25.31 (22.80)
    //Calf cramp! I think I will just reserve judgement on this event 'til next time :P

    Happy overall. Some times (50 breast and 50 fly) that I would be happy with in any context in college, and 50 back is as good or better than I'd do in season in college. Definitely ran out of gas by the end - my lactic acid buffering is apparently not as good as it used to be, who'd have guessed taking 6 years off and coming back to 2 hours in the pool a week instead of 20 would do that?

    About 200 warm up and 200 warm down between events, so probably a bit more than 3000 meters all told.
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  11. 11/2/2017 Workout

    by , November 2nd, 2017 at 10:07 AM (Swimming Through Jello)
    11/2/2017 Pool Workout

    Last workout before the meet on Saturday. Just getting everything tuned up.

    200 sw/200 k/200 p
    8x50 k/dr-dr/b :60 IMO

    4x25ish middle of the pool fast turns

    10x25 uw kick fins :40
    8x25 fins shooters IMO :30
    50 EZ
    8x25 open/close IMO :30
    50 EZ
    8x25 fast from blocks/EZ IMO

    100 warmdown

    2200 yards

    Will have to remember that I need to look for the wall a bit (or at least be comfortable with where it is) Saturday, since I haven't really swam in a SCM pool for a really long time.

    Saturday events - 50s of all strokes, 100 IM, possibly a couple relays. It's Sprint King from college all over again! Just not going to do the High School Meet set the next day...
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  12. 11/1/2017 Workout

    by , November 1st, 2017 at 11:56 AM (Swimming Through Jello)
    11/1/2017 CrossFit Workout

    Warmup - stretching, rowing, etc.

    Skill - EMOM 12
    Odd - 4 ring muscleups
    Even - 8 dynamic pushups building up to (1) 45#, (1) 35#, (3) 25#, (1) 10# plate on each side.

    Conditioning -
    4x500m row, 2:00 rest interval
    1:39/1:40/1:40/1:39
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  13. 10/31/17 Workout

    by , October 31st, 2017 at 08:34 AM (Swimming Through Jello)
    Felt real sluggish in the gym today. UC flare is getting annoying, but I am closing on my old house sale today so that should be the last little thread of extra stress cut, perhaps that will ease things.

    10/31/17 CrossFit Workout

    Warmup - airbike, stretching, barbell warmup

    Strength (deload week) -
    Deadlift 135/8, 225/8, 285/8,8,8
    Bench Press - 135/6, 155/6, 165/6, 175/6

    Conditioning - AMRAP 12
    10 toes to bar
    8 DL 155#
    6 ring dips
    4 front squats (from floor) 155#

    7 rounds + 3 TTB
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  14. 10/30/17 Workout

    by , October 30th, 2017 at 09:15 AM (Swimming Through Jello)
    Lats sore from pullups. Calves sore from change of direction on shuttle runs. Not the best swim workout this morning. Slept better last night though.

    10/30/17 Pool Workout - mini-taper for Ozark SCM Champs this weekend

    200 fr/100 bk/200 k/200 p

    8x50 k/dr-dr/b :60 IMO
    8x25 fins shooters :30 IMO
    8x25 fins UW fast/EZ :30

    16x50 D1-4 fr/bk/fr/br :60
    //I am horrid at breaststroke right now.

    200 warmdown

    2500
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  15. 10/28/17 Workout

    by , October 30th, 2017 at 08:49 AM (Swimming Through Jello)
    10/28/17 CrossFit Charity Workout

    Team workout with my wife for a charity in memory of a local fallen soldier that was good friends with my old gym owner.

    "Bradley"

    20 rounds alternating partners (28 min time cap)
    100m shuttle run
    10 pullups
    100m shuttle run
    10 burpees

    We got 17 rounds + 3 pullups. I was holding <1:20s per round.
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  16. 10/27/17 Workout

    by , October 27th, 2017 at 08:14 AM (Swimming Through Jello)
    Slept pretty poorly the last couple days (UC flare) and it's starting to show. Just have to get to Sunday rest day. I have a feeling that extra-long (for me right now) workout yesterday had something to do with my feeling sluggish too.

    10/27/17 CrossFit Workout

    Warmup - med ball stuff, technique work

    Strength -
    A) Power Clean (Touch and Go) - 135/5, 165/5, 185/5, 205/5, 225/5 (last rep a bit squatty)
    B) Standing Strict DB Press - 40s/10, 45s/10,10,10,10

    Conditioning/Skill -
    4 rounds for time
    21 DL 135#
    15 box jump overs
    9 handstand pushups
    9:30 - probably rested a bit too much in different places.

    Updated October 27th, 2017 at 04:00 PM by JPEnge

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  17. 10/26/17 Workout

    by , October 26th, 2017 at 08:45 AM (Swimming Through Jello)
    Got an email from the Masters group chain saying that for some reason the afternoon club kids had to swim in the morning yesterday and today and the Masters only had one lane... so I punted on the work I was going to do and visited another club that has organized practices. Apparently they don't believe in taking any rest between sets, even on sprint days, so I died... ugh.

    10/26/17 Pool Workout

    400 swim

    12x50 K/Dr/Sw/B :60/:55/:50/:50
    12x25 EZ/B/Rev B/Fast :30
    8x75 pull 1:10

    4x{2x100 EZ 1:40 1x100 Fast 1:40}
    100 EZ
    4x{2x50 EZ :60 1x50 Fast :60}

    200 warm down

    4000 in pretty much an hour. I'm wiped.
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  18. 10/25/17 Workout

    by , October 25th, 2017 at 09:52 AM (Swimming Through Jello)
    10/25/17 CrossFit Workout

    Warmup - air bike, plyos, stretching, PVC warmup

    Strength
    A) DB Bench - 60/12,12,12
    B) Ring Row - 3x15
    C) Power Snatch (TnG) - 95/8, 125/8, 155/8

    Conditioning/ABS!!!
    3 RFT
    15 toes to bar
    20 Russian KB swing 53#
    25 situps

    5:32

    //I think I'm starting to fall in love with the water again - can't wait to get back in and do some sprinting tomorrow! Less than a week 'til my first meet back.
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  19. 10/24/17 Workout

    by , October 24th, 2017 at 04:26 PM (Swimming Through Jello)
    10/24/17 CrossFit Workout

    Warmup - stretching, plyos

    Strength - Back Squat
    45/5, 135/5, 205/5, 235/5, 270/3, 300/3, 235/7,7,7
    //Took it a bit easier after the busy weekend, probably should have tried for 4 at 300 though.

    Conditioning -
    3 rounds
    250m row, 10 burpees, 60m farmers carry 70# KBs
    2 min rest
    repeat

    16:18
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  20. 10/23/17 Workout

    by , October 23rd, 2017 at 09:57 AM (Swimming Through Jello)
    Got married Saturday! Wanted to get back in the pool to move a bit today.

    10/23/17 Pool Workout

    200 fr/100 bk/200 k/200 p

    8x50 k/dr, dr/b IMO 1:00

    Wanted to work some constant pace and work into some faster kicking
    3x100 free 1:30 (1:05, 1:04, 1:04)
    3x100 k fins 1:30 (1:07, 1:06, 1:05)
    3x100 p free 1:30 (1:08, 1:09, 1:09)
    3x100 k fins 1:30 (1:03, 1:02, 1:02)
    3x100 p paddles free 1:30 (1:04, 1:05, 1:05)
    3x100 k fins 1:30 (1:01, 1:01, 1:00)

    200 warmdown

    3100 yards
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