Getting Back in Shape

[Jim Colby]

Tuesday, November 3rd
Choose ONE of the Following Sports:
Swim, Bike Run, C2
Warm-Up
Swim 200 yds easy freestyle
Main Set
All Out Efforts (freestyle stroke, not quite all-out, but what I thought I could maintain).
75 yds (~1 min.), 1 min off, 75 yds on, 50 sec off, 75 yds on, 40 sec off, 75 yds on, 30 sec off, 75 yds on 20 sec off, 75 yds on, 10 sec off, then go back up the ladder until you finish with 75 yds on, 50 sec off, 75 yds on.

[Jim Colby]

Wednesday, November 4th
Warm-Up
3x(50 SUs, 5 DUs, 15 sit-ups, 15 push-ups)
OHS (15 air, 10 x 45, 5 x 65, 1 x 75 1 x 85, I need to work on these!)
Muscle-up progressions
Main Workout
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (kneeling, rings above head, toe assists)
4 Handstand Push-ups (facing wall, hands ~ 2 ft. from wall)
8 2-Pood Kettlebell swings (Rx'd)
10 Rounds + MUs
Warm-Down
Shoulder stretches. Watched Yanks win world series!

[Jim Colby]

Thursday, November 5th
New Jersey Audubon Society meeting after work, therefore rest day.

Friday, November 6th
Walked 9 holes of golf carrying clubs, then launched into:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10
Since my normal running loop has a 1.3 mile hill that fits the bill, did the usual 2.7 mile Old Farm hill route around my block.
22:10 PR by 20 secs (with lots of gas in the tank), then immediately after the CFE work-out, commenced:
Back Squat 5-5-5-5-5 reps
135x5/185x5,205x5,225x5,245x3(F on 4th rep). Definitely felt the impact of the run on the 5th set, but also wimped/psyched out a bit. Probably could have made it.

[Jim Colby]

Saturday, November 7th
CFE Halloween workout, long intervals by time 2-4x repeats
Choose ONE of the Following sports:
Swim: SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run:SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
C2: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals
Cover as much distance as possible on each interval.
5 min. warm-up pace/12 minute interval/2 min rest/14 min interval (12 mins. ended at the bottom of a long hill, so I made it 14 min)/3 min rest (2 mins was at top of hill so I made it a 3 min rest)/12 min interval/5 min easy pace home. Covered 15 miles, slowed down by traffic lights, hills and very strong headwinds, rested 10 minutes and then completed:
"FrankenCindy"
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
24:03 Rx'd
Squats unbroken, push-ups unbroken through first two sets, then 40/10/10/7/5/3, pullups 5 at a time (paced myself) until last 25 which were 1 at a time, sit-ups unbroken

[Jim Colby]

Sunday, November 8th
CFE Rest Day
CF Warm-Up
400M Easy Jog
Main Work-Out
Four rounds, each for time of:
800 meter runRest as needed between efforts.
3:08/3:00/2:59/2:59 (all PRs; previous times in August were 3:21, 3:20, 3:18, 3:26 at an outdoor track).
Completed on the dreadmill at a 1% slope. HS tracks were occupied.

Very pleased with today's results, but that is nothing compared to last night when I went shopping for new jeans. I dropped 4" from my waist size since I started CrossFit in June. I was shocked, as my weight has plateaued between 193-195, but my old clothes have started to feel quite baggy. I can also no longer wear XL shirts. I am quite inspired by these results!

[Jim Colby]

Monday, November, 9th
CFE Workout
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Completed on cycle to/from work (10 miles each way), trying the best I could to time the intervals with lights, hills, etc. 'Interesting' cycling home in the dark these days. I lit myself up like a Christmas tree with lights and reflective tape and the cars seemed to give me plenty of room.
Warm-Down
Practiced snatches and OHS at 45/55/65 lbs. in preparation for the 5 x (snatch/OHs/400M) workout that I plan to do tomorrow night. I think I'll try to complete the workout at 65 lbs. This hones in on one of my clear weaknesses (oly lifts and OHS). Not ready to try Rx'd.

[Jim Colby]

Tuesday, November 10th
CFE Workout (at lunch-time)
Tempo 85-95%
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Warm-Up
Easy 200 yd Freestyle, then 20 hard 50 yd sprints
Main Set
As Rx'd above, but I lost count and think I may have swam 1100 yds. Time was 19-something.
Warm-Down
Easy 50 yds Freestyle

Evening CF Workout
Warm-Up
50 SUs, 5 DUs, 15 sit-ups, 15 push-ups, 3 snatches with 45 lb bar, 5 OHS with 45 lb. bar, 50 SUs, 5 DUs, 1 snatch with 55 lbs., 3 OHS with 55 lbs.
Main Workout
Five rounds for time of:
95 pound Snatch, 3 reps (used 65#)
95 pound Overhead squat, 15 reps (used 65#)
Run 400 meters (rx'd)
24:46
Tough day and tough workouts. As expected, I'm starting to feel a bit broken down from starting CFE and increasing my training volume. Not a big deal, my son goes through this with his swim team regularly, but something to keep an eye on. Snatches and OHS are exercises that I'm still learning (meaning I suck at them), but they are fantastic fitness tools, although quite humbling, at least for me. My baggy clothes are starting to drive me crazy....time to visit the tailor.

[Jim Colby]

Wednesday, November 11th
Pretty sore after the snatch/OHS/400M workout yesterday. I really worked hard to get rull ROM (butt to dynamax) and my quads were wrecked. That was quite surprising, as it has been a long time since my quads felt that way and I've been working them pretty hard. I felt it in my shoulders as well. I feel like I might be getting sick.....so definitely a well-earned rest day!

Thursday, November 12th
CFE (at lunch)
5-30 sec
Choose ONE of the following sports
Swim, Bike, Run C2
Easy 200 Free warm-up
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
I lost track of the distance since it was hard to keep track of the weird interval times. Got some strange looks at the pool. I felt great today and think I swam 400-500 yds.
Easy 100 Free warm-down.

CrossFit
CrossFit Total
Back Squat: 295 (PR by 20, lost form a bit but eked it out)
Shoulder Press: 155 (tied PR...stuck on this weight, but shoulders were sore)
Deadlift: 350 (PR by 5, very tough but had to get it to hit 800)
Total: 800! (PR by 25)

[Jim Colby]

Friday, November 13th
CFE
Lactate Shuttle
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done. All out maximal efforts!
Completed on 2.7M Old Farm hill run, second interval was straight uphill.
Completed route in 23:40, then immediately launched into:
CrossFit Work-out
Death-By-Pullps
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
13 rounds (PR by 1 round), unbroken through 9, singles in round 13
Could probably have eked out another round, but I was spent.

[Jim Colby]

Saturday, November 14th
CFE: Time Trial 20 min
Choose ONE Of the Following Sports:
Swim, Bike, Run, C2
20min Time Trial:
Cover as much Distance as Possible.
5 minutes of easy spinning to warm-up
TT: 5.28 miles up and down long, steep hill twice in the rain
5 minutes of easy spinning to warm down

CrossFit Rest Day