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-   -   Down in Jim's Garage (https://board.crossfit.com/showthread.php?t=58843)

Jim Colby 01-27-2011 04:45 PM

Re: Down in Jim's Garage
 
[B][U]January 27[/U][/B]
[U]Last night and this morning[/U]
2 hours of shoveling last night and another hour this morning
[U]After work[/U]
10 minutes of jump rope practice (rope replacements are here)
3 sets of DH pull-ups (5,3,3), push-ups (10,5,5), squats (15, 10, 10)
Dynamic stretching and mobility work
Shoulder pass-throughs
OHS: 5x45, 3x60#, 3x70#, 5x80# (12" depth)
MUs with green woody band assist 3x5 (slow, working on false grip)
5 MU negatives without band but let toes touch the ground on the way down
Stretched

Doing my "chores" today. :shrug: Back holding up well.

Jim Colby 01-29-2011 06:00 PM

Re: Down in Jim's Garage
 
[B][U]January 28[/U][/B]
Worked late, therefore a rest day.

[B][U]January 29[/U][/B]
[U]Early Afternoon[/U]
[B]Swimming[/B]
3x50 yds (43-45 secs)
2x100 (1.30 PR by secs, 1.34)
1x200 (3.25)
1x400 (7.05 PR by 13 secs)
1x200 (3.20 tied PR)
2x100 (1.34x2)
3x50 (41 secs each)

[U]Evening[/U]
Jump rope practice for 10 mins
3x 5 DH pull-ups, 10 squats
dynamic stretching and mobility work for 10 mins
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
round 1 - 6:03, round 2 - 5:47 (PR by 8 secs), round 3 - 5:44 (PR by 3 secs), 17:44 total time (PR by 23 secs)

Felt great today, except my jump roping was a bit off.

David Orr 01-29-2011 09:29 PM

Re: Down in Jim's Garage
 
Good to see your back is doing better.:highfive:

Jim Colby 01-29-2011 11:04 PM

Re: Down in Jim's Garage
 
Thanks Dave. Yeah, its feeling better, but I'm avoiding heavy squatting and deadlifting until I come back from my ski trip.

Jim Colby 01-31-2011 07:36 PM

Re: Down in Jim's Garage
 
[B][U]January 31[/U][/B]
[U]Swim Workout At Lunch[/U]
400 yd warm-up (untimed)
2x200, 2 minutes rest(3:26, 3:23)
4x100 on 3 minutes (1:32, 1:31, 1:32, 1:33 on 3 minutes)
6x50 (0:41-42 secs on 90 secs)

Felt good. Wanted to do Saturday's workout tonight, but had to work late and catch up on some volunteer work at home. Probably not a bad idea as I want to avoid pushing myself too hard in advance of this week's ski trip (providing the damn weather doesn't affect my flight on Thurs morning).

Jim Colby 02-01-2011 07:04 PM

Re: Down in Jim's Garage
 
[B][U]February 1[/U][/B]
10 minutes of jump rope practice
3 sets of DH pull-ups (3,3,3), 55# KBS (5,5,5), squats (10, 10, 10)
Dynamic stretching and mobility work
[U]WOD[/U]
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps (had to sub 30# DBs, my heaviest)
800 meter Run
50 Back extensions
[B]13:54[/B]

Felt good tonight! 20" box jumps were pretty easy compared to 24", but started getting hard at 40. Rope climbs were pretty easy. Took it slow on KBS and back ext due to back concerns. Forearms were burning pretty good after the HPCs.

Jim Colby 02-01-2011 07:46 PM

Re: Down in Jim's Garage
 
Sorry...typo on my time for today's WOD. It was 15:54.

Jim Colby 02-02-2011 07:00 PM

Re: Down in Jim's Garage
 
[B][U]February 2[/U][/B]
[U]At Lunch[/U]
10 minutes of jump roping
Bench Press: 10x45#, 10x135#, 5x200#, 3x225#, 5x250#
Shoulder Press: 10x45#, 5x115#, 3x130#, 2x145#
Ran 1 mile at 7.5 mph on 1% slope
Stretched

Nice easy day. Going skiing tomorrow. Not a good idea to do shoulder press after bench press if you care about your numbers. Probably a good way to give your shoulders and triceps a nice little training jolt though.

David Orr 02-02-2011 11:54 PM

Re: Down in Jim's Garage
 
Have a great trip!

Scott Jenkins 02-03-2011 06:31 AM

Re: Down in Jim's Garage
 
[QUOTE=Jim Colby;898727][B][U]February 1[/U][/B]
10 minutes of jump rope practice
3 sets of DH pull-ups (3,3,3), 55# KBS (5,5,5), squats (10, 10, 10)
Dynamic stretching and mobility work
[U]WOD[/U]
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps (had to sub 30# DBs, my heaviest)
800 meter Run
50 Back extensions
[B]13:54[/B]

Felt good tonight! 20" box jumps were pretty easy compared to 24", but started getting hard at 40. Rope climbs were pretty easy. Took it slow on KBS and back ext due to back concerns. Forearms were burning pretty good after the HPCs.[/QUOTE]

Quick work at 15.54 Jim, I had to up the rxd with the DB's as all the light ones were being used. Must be great to have a rope to cilmb. Enjoy your skiing trip.


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