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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

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

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!

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.

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!

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

Crossfit Workout

Warmup - 500m row, shoulder and hip activation

Strength -
A) Bench Press 45/10, 135/10, 165/10, 155/10,10,10
B) DB Upright Row - 35/12,12,12,12

Conditioning -
5 minute clock
50 wall ball shot (20#/10'), then AMRAP 12 DL (185), 12 bar facing burpees
2 rounds + 21 reps
5 min rest

5 minute clock
35 wall ball shot, then AMRAP 9 DL (225), 9 bar facing burpees
2 rounds + 5 reps
5 min rest

5 minute clock
20 wall ball shot, then AMRAP 6 DL (275), 6 bar facing burpees
3 rounds + 2 reps

//Groin feels better. Definitely much looser. Swimming tomorrow so we shall see if breaststroke feels normal or not.

(Note: The 9/10 date for Monday's workout should obviously by 9/11... whoops)

9/12/17 - CrossFit Workout

Warmup - 200m run, 3x(3 burpee broad jump, 10 bar good morning, 10 kip swings), stretching

Strength - Back Squat
135#/5, 195#/5, 230#5, 265#/7, 195#/10,10,10
//Meh on the set of 7. Groin still feels a bit tweaky.

Conditioning -
7x(400m run, 12 UB toes to bar) @ 3:00
2:14/2:11/2:12/2:14/2:14/2:14/2:14
//Surprised how consistent I was, got close to hitting a wall but didn't quite.

OK, I guess it is a comeback. I swam through college (Missouri S&T '11), took a ~6 year break from the pool during which I ran a half marathon, picked up CrossFit and weightlifting, not to mention 20 pounds of bodyweight!

Recently, my finacee and I made a move to Crestwood, MO, and we happen to have a club with a Masters training group 5 minutes from our house. So, I decided to dip my foot back in. Registered for USMS, talked to the team and did my first official workout Monday. I signed up for a SCM meet 8 weeks out as a goalpost. I'll still be doing CrossFit 3-4 days a week, and I will swim 2 days a week for now.

Onto Day 1 of logging:
9/10/17 (8 weeks out from Ozark SCM Champs)

100 Fr/100 Bk/200 K/200 P warmup

4x50 K/Dr :60, 4x50 Dr/Bu :60 IMO

5x100 Fr 1:30 (held ~1:08)

4x50 K Board 1:05
6x50 Pull :50

100 Cooldown

2100m

//Tweaked my groin a bit breaststroke kick with the board. Will have to stretch that out and see how it feels. Not terrible for first day back, I suppose.