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Jim Colby 09-26-2010 07:03 PM

Re: Down in Jim's Garage
It was an awesome workout. Next week its 7 miles. I'll keep adding 1 mile per week until I hit 12. That should be twice as fun as today!

Jim Colby 09-27-2010 05:08 PM

Re: Down in Jim's Garage
[B][U]Sept. 27[/U][/B]
Cycled 10 miles to work in the wind and rain. Straight into a heavy wind all the way. Cycled 10 miles home in the wind and rain. Everything is soaking wet and stinky. Good fun!

Jim Colby 09-28-2010 05:31 PM

Re: Down in Jim's Garage
[B][U]Sept. 28[/U][/B]
Not much time to work out today, so:
Quick 10 minute warm-up, then>
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Nice little burner. Push-ups real easy, DLs started easy, then my lower back started to tire after round 5 and my grip started to give out in round 7. Everything unbroken, except 10/5 for last two rounds of DLs.
10 mins of stretching to warm down.

Big day tomorrow, with cycling, 5/3/1 and either a run or Jack. I was planning on running, but Jack looks good.

Jim Colby 09-29-2010 09:31 PM

Re: Down in Jim's Garage
[B][U]Sept. 29[/U][/B]
Biked 10 miles to work
Had to work late, so put the bike in the car (which I keep at work for occasions like this) and drove home, then did the following WOD at home:
[U]Evening WOD[/U]
5 minutes of stretching/mobilty work
Back squat 10 x 135#
Back squat 5 x 190#
Back squat 5 x 215#
Back squat 7 x 245# (PR by 1 rep)
2.6 mile hilly run (300' hill)
Shoulder press 10 x 45#
5 x DH pull-ups
Shoulder press 5 x 95#
5 x DH pull-ups
Shoulder press 5 x 115#
11 x DH pull-ups (PR by 1)
Shoulder press 6 x 130# (PR by 1)

I got home late and didn't feel like working out, especially since I have to drive to Maine at 6:00 am tomorrow to visit the University with my son. But I needed to get the workout in to stay on track for tough mudder training. Felt good tonight and the run was pain free. I mistakenly did 5 reps instead of 3 on the first two sets of the 5/3/1 tonight, so that probably hurt my max effort third sets a bit, but I still hit PRs so no worries there.

Probably won't get a chance to post again until Sunday.

Jim Colby 10-03-2010 06:15 PM

Re: Down in Jim's Garage
[B][U]Sept. 30-Oct. 2[/U][/B]
College visit with my son in Maine, so no workouts other than a lot of walking.

[B][U]October 3[/U][/B]
[U]Tough Mudder Training[/U]
7.2 mile run with 600 feet of elevation gain and 12 "obstacles" mixed in as follows:
1) Bench Press: 10x 135#, 5x190#, 3x215, 2x240# (had a third, but my wife spotted me a bit early, so I won't count it today - save that for next time)
2) Hill with 150' elevation gain - high-stepped up 100 yard steep section, to simulate football tire stepping
3) 6x10 rungs hand over hand on the monkey bars (unbroken except for turning around)
4) 25 burpees, unbroken
5) 100 sit ups, unbroken
6) hill with 300 ft. elevation gain
7) 50 push ups unbroken
8) 2 minute plank, unbroken
9) 5x12' rope climbs, unbroken
10) hill with 150' ft. elevation gain
11) 100 squats, unbroken
12) 10 x DH pull-ups, unbroken
Took about 1:45, with 15 minutes comprising the bench presses at the start
Didn't go for a race time, just kept up a steady pace and felt great.
Lots of stretching at the end. Next week, its 8 miles, building up to 12 miles with 19 obstacles.

David Orr 10-03-2010 07:56 PM

Re: Down in Jim's Garage

Jim Colby 10-04-2010 06:42 PM

Re: Down in Jim's Garage
[U][B]October 4[/B][/U]
Dave, you're being very generous, but encouragement is always welcomed! Just glad the calf is holding up so far. Looks like you are doing fantastic in your competitions! That's awesome. Congratulations!

Warmed up for 15 minutes, then did:

95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents (subbed 6 12' ascents)
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents (subbed 5 12' ascents)
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents (subbed 4 12' ascents)
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents (subbed 3 12' ascents)
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent (1 12' ascent)
[B]18:59[/B] (not counting the time to change the weights)

I thought the squats would be really hard, but they weren't too bad (watch, this may sneak up on me and I may have trouble walking tomorrow). My biceps are sore though, especially my left one, which is always the one I am hanging on with when I reach up and touch the bar holding the rope on each ascent. I feel like I've got the rope climbing technique down pretty good now, but this exercise definitely works you differently than pull-ups (more bi's) so I will be sore tomorrow!

Jim Colby 10-05-2010 06:49 PM

Re: Down in Jim's Garage
[B][U]October 5[/U][/B]
I just did heavy bench presses on Sunday, so am going to skip today's CrossFit WOD, although I like benching.

Ran 2.6 miles. 300 ft hill in the middle of the run that felt like a breeze. I didn't time myself tonight, just wanted to get around the loop. Kind of needed an easier day after a hard day on Sunday and a reasonably intense WOD yesterday. Felt great on the run. Stepped in a couple of pot holes in the dark and the calf is holding up really well.

Jim Colby 10-07-2010 09:56 PM

Re: Down in Jim's Garage
[B][U]October 6[/U][/B]
In NYC late, so a rest day.

[B][U]October 7[/U][/B]
Worked late and had to go to the school tonight, so settled for the 2.6 mile hill run at 10 pm tonight.

Jim Colby 10-08-2010 03:11 PM

Re: Down in Jim's Garage
[B][U]October 8[/U][/B]
15 minute general warm-up, then:

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

I didn't have a lot of time today and felt off, so I did [B]5 rounds in 9:51.[/B]
Push presses were starting to get heavy and I think I could have squeezed in 9 rounds if I finished the whole thing. My shoulders were starting to get pretty sore. Swings and jumps were easy. Next time I will finish this one.

David Orr 10-08-2010 06:23 PM

Re: Down in Jim's Garage
That looks good, will give it a try right now.:pepper:

Jim Colby 10-13-2010 09:16 PM

Re: Down in Jim's Garage
[B][U]October 9th[/U][/B]
Travelled to Austin TX for a wedding, therefore a rest day.

[B][U]October 10th[/U][/B]
No time to workout, so just ran a mile and did 50 push-ups and 100 sit-ups.

[B][U]October 11th[/U][/B]
Warmed up, then:
Deadlift: 240#x5, 270#x3, 305#x6
Shoulder Press: 110#x5, 125#x3, 140#x4
Front Squat: 135#, 155#, 165#, 175#, 185# 205#, 215# (F)

Got a bit forward on the last front squat and lost my balance. Should be able to do that weight no problem. Legs were also a bit tired after the deadlifts. Need to work on front squats a bit.

[B][U]October 12th[/U][/B]
Worked late, so rest day.

[B][U]October 13th[/U][/B]
Ran 8 miles in 1:20. Went slow since I was running at night in the pitch black on roads with pot holes. Felt good though. Pressed for time, so didn't build in the obstacles.

Jim Colby 10-15-2010 04:46 PM

Re: Down in Jim's Garage
[B][U]October 14[/U][/B]
Worked late so a rest day.

[B][U]October 15[/U][/B]
Quick warm-up, then
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups (progressions from knees)
40 Wall ball shots, 20 pound ball
8 Muscle-ups (progressions from knees)
30 Wall ball shots, 20 pound ball
6 Muscle-ups( progressions from knees)
20 Wall ball shots, 20 pound ball
4 Muscle-ups (progressions from knees)
10 Wall ball shots, 20 pound ball
2 Muscle-ups (progressions from knees)

Jim Colby 10-16-2010 04:28 PM

Re: Down in Jim's Garage
[B][U]October 16[/U][/B]
15 minutes of jump roping, push-ups, sit-ups, squats and stretching. First time I've jump roped in over two months, but my calf is feeling better so I gave it a try. Felt good!
Dead-hang pull-ups: 5, 5, 11 (tied PR)
Back Squat: 5x135#, 5x205#, 3x230#, 7x255# (PR by 1)
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Happy with that. Better than I thought.
Stretched for 10 minutes

Jim Colby 10-17-2010 04:04 PM

Re: Down in Jim's Garage
[B][U]October 17[/U][/B]
[U]Sunday Tough Mudder Training[/U]
9 mile run with 500 vert. ft. of hills, including the following "obstacles" mixed in during the run:
20 knees to elbows
high step 50 meters up a steep hill
hand over hand on the monkey bars - 40 rungs
25 burpees
bear crawl 50 meters
300 vert. ft. hill
50 push ups
2 minute plank
10 pistols each leg (slight assist - almost getting them unassisted now with left leg)
100 crunches
10 hand-stand push-ups
50 dips
200 vert. ft.hill
5 climbs on 12' rope
Stretched out.
Good fun! For some reason, those rope climbs at the end felt harder than normal.......:smiley_ev
Next week, its 10 miles.

David Orr 10-17-2010 10:40 PM

Re: Down in Jim's Garage
I assume they put you in a cage at night.....:super:

Jim Colby 10-19-2010 05:53 PM

Re: Down in Jim's Garage
Careful Dave, you wouldn't want to give my wife any new ideas....

[B][U]October 18[/U][/B]
Rest day.

[B][U]October 19[/U][/B]
15 minute warm-up, then
[U]CrossFit Total[/U]
Back Squat: 300# finally! :kicking0: (PR by 5#, +25# vs July)
Shoulder Press: 155# (tied PR, +10# vs. July)
Deadlift: 355# (PR by 5#, +30# vs. July)
CFT: 810# (PR by 10#, +65# vs. July)

Well, that was quite satisfying! Finally beat my December 2010 800# mark. I tore a stomach muscle in February and took a break from CrossFit for a few months, as evidenced by my July CFT. Nice to see such big improvments, given how much endurance training I've been doing. Getting stronger while doing a lot of endurance work are obviously not mutually exclusive. The 5/3/1 program/crossfit/endurance combo seems to be quite effective. I think I could have deadlifted 365#, but went too big and just missed #375, then called it a day. Barely missed 160# shoulder press.

David Orr 10-19-2010 10:46 PM

Re: Down in Jim's Garage
Nice job Jim. Way to overcome!

Jim Colby 10-20-2010 06:38 PM

Re: Down in Jim's Garage
Thanks Dave!

[B][U]October 20[/U][/B]
2.6 mile hill run. Tried out my new fell running shoes for the tough mudder and some of the clothes I'm thinking of wearing for the event. Felt great. No time for anything else tonight.

Jim Colby 10-21-2010 08:27 PM

Re: Down in Jim's Garage
[B][U]October 21[/U][/B]
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

I felt like I was really struggling with this one. L pull- ups followed by ttb followed by burpees was brutal on the core. After hurting my stomach earlier this year, I've been babying the core and it showed. The run was up and down a hill at night and I couldn't see the pot holes and was dodging traffic. My times averaged about 4:30, whereas on a track I would be well below 4:00 easily. My form on the L pull ups could be improved, so I guess the runs and L-pull ups kind of offset one another.

I felt my age on this one, but felt better after looking at the other times people posted for this WOD. Looks like it took a toll on everyone. Very clever and effective WOD! Nevertheless, I need to add more core work to my routine.

Jim Colby 10-23-2010 04:33 PM

Re: Down in Jim's Garage
[B][U]October 22[/U][/B]
15 minute warm-up
[U]5/3/1 Program Deloading[/U]
Back squat: 5x110#, 5x135#, 5x160#
Shoulder press: 5x60#, 5x75#, 5x85#
Deadlift: 5x130#, 5x160#, 5x190#
Bench press: 5x100#, 5x125#, 5x150#, then
2.6 mile hill run

[U][B]October 23[/B][/U]
15 minute warm-up
Thrusters 1-1-1-1-1-1-1
95#, 115#, 135#, 145#, 155#, 165#, 175# (F)
Today I have a nice case of the DOMS after Friday's L-pull-ups and TTBs. I felt it on the last lift and gave up on it. I was going to go todays WOD, but firing up the core to do pull-ups hurts as well. I knew this would likely happen and the second day after the WOD is always the worst. Long run day tomorrow, so its not too bad having an easier day today.

Jim Colby 10-24-2010 12:52 PM

Re: Down in Jim's Garage
[B][U]October 23[/U][/B]
[U]Tough Mudder Training[/U]
Ran a little more than 10 miles with a 500 foot hill in the middle of it. Still sore from Friday and a little short on time today, so I didn't add the obstacles today.
Took me about 1:35. Just did a nice easy pace.

Jim Colby 10-26-2010 07:35 PM

Re: Down in Jim's Garage
[U]October 25[/U]
My last post should have read October 24, not October 23. October 25 was a rest day after the long run and 6 days on.

[B][U]October 26[/U][/B]
15 minute warm-up, then:
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
[B]8:48 using 135#[/B]
My lower abs are still sore from Forrest last Thursday so I scaled the weight down. I did't want to overdo it again. However, I obviously erred on the side of going too light. I was hardly even out of breath at the end of this WOD. The problem is I don't go for really heavy oly lifts since I have never been properly trained in them and don't want to drop the metal weights on the floor. My max jerk is only 20# heavier than my max shoulder press....kind of a joke. Anyway, I think I could have gone 155# and still broken 10 minutes. That's the weight I had been planning on using. I guess I better make up for this tomorrow by going extra hard.

Jim Colby 10-27-2010 06:18 PM

Re: Down in Jim's Garage
[B][U]October 27[/U][/B]
2.6 mile hill run. No time for anything else.

Jim Colby 10-29-2010 08:31 PM

Re: Down in Jim's Garage
[B][U]October 28[/U][/B]
Busy at work, so a rest day.

[B][U]October 29[/U][/B]
Golfed 18 holes (walked)
3x(jump rope drills, 5 pull ups, 10 push ups, 10 sit ups, 5 k2es, stretch)
Deadlift: 10x135#, 5x185#, 5x220#, 5x250#, 11x285#
Shoulder Press: 10x45#, 5x100#, 5x115#, 8x130#
2.6 mile hill run (untimed - broken watch - felt good though)

Jim Colby 10-30-2010 02:48 PM

Re: Down in Jim's Garage
[B][U]October 30[/U][/B]
3x(jump rope drills, 10 pushups, 15 situps, 3 DH pullups, 5 kte, 15 squats, 5 wbs, stretch)
Back squat: 10x45#, 5x135#, 5x185#, 5x215#, 10x240#
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Jim Colby 10-31-2010 03:55 PM

Re: Down in Jim's Garage
[B][U]October 31[/U][/B]
[U]Tough Mudder Training[/U]
Bench press: 10x45#, 10x135#, 5x170#, 5x195#, 10x220#
Ran 6 miles (incl. 300' hill and 40 rungs on monkey bars)
3 circuits (10x95# shoulder press/2x12' rope climbs)
Ran 5 miles (incl. 250' and 200' hills and 40 rungs on monkey bars)
Golfed 9 holes carrying clubs

Felt really strong today. Really picked up the pace on the last running circuit. My watch is still broken, so no time, but it was prob close to a PR for the 5 mile hill route (i.e. under 40 mins). Splendid day with a huge male buck deer, wild turkey and red-tailed hawks all making appearances during the runs. I love this time of year.

Jim Colby 11-02-2010 07:01 PM

Re: Down in Jim's Garage
[B][U]November 1[/U][/B]
Rest day.

[B][U]November 2[/U][/B]
3x(jump rope drills, 10 push-ups, 3 pull-ups, 10 sit-ups, 10 squats, stretching)
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
[B]3:38, 3:32, 3:31, 3:26, 3:23 (17:30/29:30)[/B]
30 secs slower than last time (Jan 10), but I did a harder version of sit-ups, where I touched my hand to the floor behind my head and touched my heels. Previously, I just kept my hands on my temples the whole time. Pull-ups, were mostly 10-5-5 and I struggled with them a bit. Push-ups unbroken except the last set (22/4/4). Sit-ups and squats unbroken. I was flying through the squats today and didn't break a sweat on them. My abs are going to be very sore tomorrow though. Hopefully not as bad as after Forrest where I was wrecked for a week.

Scott Jenkins 11-03-2010 05:02 AM

Re: Down in Jim's Garage
Now thats the steadiest Barbara times I think I have seen, either you gamed it Jim or started sleepy and woke up, real strong overall time either way!!

Also noticed your doing the 'Tough Mudder', we have a very similar event over here called tough guy, done it a few times in the winter and its great fun although very very cold.

Jim Colby 11-03-2010 05:45 AM

Re: Down in Jim's Garage
I try to set a pace that I can maintain over the full WOD. I've found that avoiding doing reps to failure lets me keep going faster for longer. It was also pretty cold in my garage last night and I warmed up after I got going. Usually my last rounds are a bit slower.

Yeah, a bunch of guys and I are doing the Tough Mudder for my 50th birthday. Should be fun and also very cold. I lived in London for a few years and always meant to do the Tough Guy, but never got around to it. I may still do it. It looks a little shorter than the Tough Mudder I am doing, but the obstacles are nastier.

Just curious......what gear did you wear for the tough guy? I've got some fell running shoes, long-sleeved underarmour all-weather top and heat gear shorts and some gloves. Want to stay as warm as possible after getting wet but dont want to overheat.

Scott Jenkins 11-03-2010 06:22 AM

Re: Down in Jim's Garage
I had some all terrain Inov 8 trainers and the usual skin tight gear, sure that's what you mean by Under Armour. Everything else depends on what the weather's like, if its cold definately think about getting a swimming cap (rubber) as it really helps stopping you losing heat, 2nd time around I wore one and it helped a lot, first time around I was nearly blue. Oh yes and keep dry for as long as possible, me and my bother made the mistake of diving into the first water we came across and sense of humour was lost by the end of it due to him nearly getting hypothermia.

Jim Colby 11-03-2010 08:22 PM

Re: Down in Jim's Garage
Thanks for the info Scott! That's very helpful. I have Inov 8 shoes as well (X Talon 212s). They are great shoes. Do you recommend going with shorts or long running tights? I am a bit concerned about calf cramping in cold weather after being in the cold water, so would like to cover my legs up. Not sure how the tights will be when wet. I'm also considering wearing my cycling knee warmers which will cover my calf muscle and I can remove if I get hot.

[B][U]November 3[/U][/B]
Not much time today, so just a 2.6 mile hill run. Felt a bit off today. Could have been the business lunch with wine or a Barbara hangover, or both.

Scott Jenkins 11-04-2010 03:54 AM

Re: Down in Jim's Garage
Definately go with the long tights, probably saved my legs from a lot of cuts and the knee warmers will be a good idea as you end up on your knees quite a lot in the UK tough guy, loads of underwater rocks to trash your knees and shins. If its anything like the temperature over here getting hot will not be a problem. Also on obstacles there may be some waiting (unless you get out in front) and when your wet this waiting is horrible, more is always better just make sure its stuff you dont mind tossing aside.

What date is the event?

Jim Colby 11-04-2010 05:03 AM

Re: Down in Jim's Garage
Nov 20, so it will not be quite as cold as the UK in Jan. Temp will probably be in the 40s.

Scott Jenkins 11-04-2010 05:37 AM

Re: Down in Jim's Garage
[QUOTE=Jim Colby;863798]Nov 20, so it will not be quite as cold as the UK in Jan. Temp will probably be in the 40s.[/QUOTE]

Then do not worry about getting hot as you wont, if there's plenty of water obstacles they will surely take care of that. Keep dry as long as possible, cannot stress that highly enough, also do every obstacle the hardest route , your paying for the pleasure so make the most of it. The rope climbs over water most people just dropped off and swam across, I made it my goal to complete them which can be slower than just swimming across but much more satisfying.

Jim Colby 11-04-2010 10:43 PM

Re: Down in Jim's Garage
The first three obstacles are over or through water. Two of them require mandatory total submersion. They hit you with that right out of the gate. Haha....should be fun! The second one is a 15' jump into the lake. I'm thinking I should just do a front flip and go at it with gusto.

Today was an unplanned rest day. I was really busy with work and then volunteer work at the Y. Man, I really do get irritated thise days when I miss a planned workout, especially so close to the Mudder.

Scott Jenkins 11-05-2010 04:23 AM

Re: Down in Jim's Garage
[QUOTE=Jim Colby;864305]The first three obstacles are over or through water. Two of them require mandatory total submersion. They hit you with that right out of the gate. Haha....should be fun! The second one is a 15' jump into the lake. I'm thinking I should just do a front flip and go at it with gusto.

Today was an unplanned rest day. I was really busy with work and then volunteer work at the Y. Man, I really do get irritated thise days when I miss a planned workout, especially so close to the Mudder.[/QUOTE]

That's real nasty, we have to start with a 3 mile run before hitting the obstacles over here with a steep hill you climb up and down about 20x. That walking the plank has to be done with style as your going under anyhow, what about a handstand on the end into dive.

Jim Colby 11-05-2010 08:02 PM

Re: Down in Jim's Garage
That would be a stylish move for sure. Not sure my freestanding handstand is that reliable yet, but I guess there's still time to practice. I'll think of something fun to do.

[B][U]November 5[/U][/B]
Worked late and then had a swim team board meeting. Snuck in a quick 3 mile hill run at 10 pm . Felt great tonight.

David Orr 11-05-2010 09:24 PM

Re: Down in Jim's Garage
Won't be long now! Looks like a tough challenge, right up your alley!:highfive:

Jim Colby 11-06-2010 02:45 PM

Re: Down in Jim's Garage
[B][U]November 6[/U][/B]
3 circuits of: Jump rope 2 mins, 10 push-ups, 5 DH pull-ups, 15 squats, 5x55# KBS, deadlift weight progression - 135# rd 1, 175# rd 2, 225# rd 3)

[B]"Lumberjack 20"[/B]20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs) (subbed 65#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each) (subbed 30# - heaviest DBs I have)
Run 400m
Stretched, then
Golfed 18 holes, carrying clubs

This was a tough workout. I have trouble with OHS since my shoulders are so inflexible that I can hardly get the bar behind my head. The DB squat cleans were really tough at the end. 45# would probably have added another 90 secs. Everything else felt pretty good today.

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