Getting Back in Shape

[Jim Colby]

Sunday, November 15th
Golfed 18 holes carrying clubs, then took son to emergency room for a broken wrist, then
CFE: Tabata
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Completed on 2.7 mile hilly route: 5 minute warm-up jog, Tabata's up-hill 20 sec sprint/10 sec walk x 8, 15 minute warm-down jog, then straight into:

Filthy 50
For time:
50 Box jump, 24 inch box (used 21" bench, 24" box still unassembled, everything else Rx'd))
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
30:00 (PR by 7:21)
Warm-Down
15 minutes of stretching shoulders and legs. Finished at 9:30 p.m.
Crappy day. Very bummed out about my son's wrist. He was gearing up for a high profile swim meet in December, after which we were going to go skiing in Utah. However, he should be able to recover for the really big meets in March and April and we'll move the ski trip to April. Bombing out on the football pool today. Feel like s&%t.

[Jim Colby]

Monday, November 16th
CFE Rest Day

CrossFit WOD
Warm-UP
Ran 1/2 mile to high school only to find out that the track was still closed and ran 1/2 mile back home. Went to YMCA. Ran another 1/2 mile warm-up on the dreadmill at 1% grade
Run 5 K
23:15 (PR by 40 seconds)
Completed on dreadmill at 1% grade. Set the pace at 7:30 mile pace (kicked it up a notch at the very end) and for some silly reason thought that would take me below 23:00. That mental lapse cost me, but I was still pretty wiped out at the end. Next time, I'll have to step up the pace to 7:23 minutes/mile. HR averaged about 145 for the first mile, 155 for the second mile and 163 for the last mile and a bit. I'm pleased with the PR, but have another 3:16 to go.

[Jim Colby]

Tuesday, November 17th
Missed CFE swim workout this morning. Will have to swim and bike tomorrow, but at least its a CF rest day for me.

CrossFit Workout
Warm-Up
2 rounds of 50 SUs (with cross-overs every 10 reps), 5 DUs, shoulder stretches)
Main Workout
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
25 rounds + 5 pull-ups (PR by 4 rounds)
Warm-Down
Shoulder and leg stretches.

Felt sluggish tonight before the workout, but rocked it during Cindy! Everything unbroken with no rests except ticking off the rounds on my checklist. This will be a hard record to beat next time.

[David Orr]

Great job on Cindy!

[Jim Colby]

Thanks Dave, that workout plays to some of my strengths. Unfortunately, my date with Cindy went so well last night, that she didn't want to go home. She had a lot of fun messing with my pecs and quads during today's swimming and running workouts. Cindy can be somewhat devilish at times.

Wednesday, November, 18th
Early Workout (Noon)
5x intervals
Easy 200 Free warm-up
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries. 200 sets were at about a 3:30-3:40 pace. Didn't feel as strong in the water today, as my pecs and delts were a bit tight (see above). No warm-down as I needed to make a 1 pm meeting.

Evening Workout
Tempo 85% RPE
Run: 40 min
Legs were a bit tight (see above), so I took it easy and ran a very hilly 4.6 mile route in 46 minutes. HR was about 115-120 bpm.
Stretched the legs for about 5 mins after the run.

[Jim Colby]

Thursday, November 19th
CFE Rest Day

CrossFit
Warm-Up
3 x (50 SUs incl. 10 cross-overs, 5 DUs, 10 x 35 lb. KB swings, 15 push-ups, 15 sit-ups, 15 air squats butt-to-dynamax) in 10 minutes
Main Workout
Earn Your Turns (my improvised CF ski workout)
1 minute of jumping lunges (once each leg, or 2 jumps = 1 point)
1 minute of 55 lb American-style kettlebell swings (1 swing = 1 point)
1 minute of burpees (1 burpee = 1 point)
1 minute of 12" zig-zag hurdles (hurdles placed in a zig-zag line, like a ski-slalom, 2 hurdles = 1 point)
1 minute of squats on my balance board (1 squat = 1 point, subtract 2 points if board touches the ground. The point is to maintain balance and form when your legs are spent)
3 minutes rest.
Repeat for a total of 3 rounds (or 5 rounds if you can handle it)
I did 3 rounds today
round 1 points: 23+25+11+20+21-6 foul points=94
round 2 points: 25+25+11+21+24-2 balance board deductions=104
round 3 points: 25+26+11+22+25=109
Total points = 307 points (PR by 5 points)

I know I said I would move up to 4 rounds, but I have a date with Eva tomorrow night and I've heard rumors that she can mess you up if you're not on your game. 55 lb KB swings feeling pretty easy now. Paced myself on the burpees to save energy for the squats. Blew up on the first round of balance board squats because I rushed it and touched the ground three times. I am much faster if I catch my breath for a few seconds before commencing the balance board squats (go slow to go fast, if you know what I mean).

[Jim Colby]

Friday, November 20th
Missed CFE Swim Workout (make up tomorrow)

CF Workout
Warm-Up
3 x (50 SUs with 10 x-overs, 5 DUs, 15 KBS with 35 lb, 15 push-ups, 15 sit-ups, 15 air squats, shoulder stretches)
Main Workout
"Eva"
Five rounds for time of:
Run 800 meters (straight up hill and back down, harder than rx'd)
2 pood Kettlebell swing, 30 reps (rx'd)
30 Pull-ups (rx'd)
37:23
First time through this, so paced myself. Took it too easy on the runs. KBS unbroken 1st set, then 22/8, pull-ups in sets of 5 but down to single reps for last several in set #5. Tough workout, but not the toughest for me. I will push harder on the runs next time to set a PR.

[Jim Colby]

Saturday, November 21st
CFE Workout
10x Hill Repeats 5x RI
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Ok, something's wrong with taking 30 secs to bike 0.25 miles uphill. That's 30 mph, so it can't be much of a hill! My hill was very steep, it was hard to hit 10 mph and the intervals took 1:45. If I waited 8:45 between intervals, I would still be out there in the dark. So I rested about 3 minutes between intervals and the workout took my just under an hour, including travel time to and from the hill. Arrived home, rested 10 minutes, and then launched into:

CrossFit WOD
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
Ok, wtf with all of these pull-ups (150 yesterday with Eva, 75 L-pull-ups today and 100 pull-ups in two days with lovely Angie)? I have a funny feeling that I am slowly, but surely, unbenownst to me, being converted into a rock-climber. I found that I can bang the pull-ups out in pretty high volume in sets of 5 with brief rests and I employed that tactic again today. Push-jerks were a breeze at about 35 secs per set. The clock stopped at 8:59, but for some reason my watch stopped for half of a pull-up set (hit a button by accident?), so lets call it 9:29.
Warm-Down
A few shoulder stretches, drove my son to a friend's house and typed this log with a glass of Chimay ale.