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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.

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