Re: Down in Jim's Garage
 

[B][U]December 17[/U][/B]
[U]Swim Workout[/U]
1 x400 yds warm-up (untimed)
2x200 yds @ ~3:35-36 pace
4x100 yds @ ~ 1:40-41 pace
6 x 50 yds @ ~ 0:45-46 pace

First swim workout in a few months and the absence made its presence known today. The last time I did this WOD, my 100s were in the mid- to high- 1:30s. I'll try to do this 3x/week over the winter. Christmas shopping took precedence over WOD #2 today (the ski leg workout).

Re: Down in Jim's Garage
 

[B][U]December 18[/U][/B]
Traveled to Atlanta for a friend's 50th birthday party, but managed to squeeze this workout in on Saturday at a local gym.
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]Main Workout[/U]
Back Squats: 10x45#, 10#135#, 5x200#, 5x235#, 6x265#
Bench Press:10x45#, 10x135#, 5x170#, 5x200#, 8x225# (slight assist on the 8th rep) - closing in on my 10-rep goal
12x400M run with 90 sec. rest interval (first 4 at 8 min/mile pace to loosen up my legs after the squats and the last 8 at 6:40 min/mile pace)
[U]Warm-Down[/U]
Stretched shoulders, hips, calfs and hammies.

Felt good today and the runs were pretty easy.

[U][B]December 19[/B][/U]
No workout. Travel and recovery day after a very late night.

Re: Down in Jim's Garage
 

[B][U]December 20[/U][/B]
[U]Swimming[/U]
1x400 yd warm-up (untimed)
1x200 yds (3:31)
2x200 yds (1:36-37)
4x50 yds (0:43-44)

Had to cut my lunch-time swim work-out short today since I spent 45 minutes in a traffic jam on the way to the pool. Couldn't fit my ski workout in tonight since our Christmas guests are already arriving. Swam a bit better today since I remembered to keep my head down more. Shoulders felt better too.

Re: Down in Jim's Garage
 

[B][U]December 21[/U][/B]
Worked late - no workout.

[B][U]December 22[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
"Goat" circuit - 3 rounds of: 10 explosive chest to ring pull-ups on rings, 10 OHS with 45# bar, 3 HSPUs, 10 deep ring dips
5 minutes of dynamic stretching
5 minutes of hip/calf/shoulder mobility work
[U]Main WOD[/U]
[B]Ski Circuit[/B]
3 Rounds of: 25x24" box jumps with full hip extension at top, 50 squats, 50 walking lunges, 48x12" slalom pattern hurdles, 1 minute wall sit @ 90 degree angle, 3 minute rest between rounds
[B]round 1 - 7:15, round 2 - 6:15, round 3 - 6:53[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

I vowed to work on my weaknesses this year and today's workout had a lot of them: DUs, HSPUs, OHS, Muscle-Up building blocks. Ski workout felt ok for the first time through it. Should be able to do more and faster rounds soon.

Re: Down in Jim's Garage
 

Got to hit the 'Goats' Jim, think doubles and hspu's are on a lot of peoples lists. What sort of stage are your hspu's at, ladders work well on improving them, you just got to keep them regular.

Re: Down in Jim's Garage
 

I can do 3 legit HSPUs in a row, but in a WOD have to revert to 'toes to the wall' in order to get in the higher reps in a reasonable time. Leaning out a bit would help a lot. I'd like to see if I can get down to 175#, which would solve many of my crossfit goats. Obviously this is a tough time of the year to begin that process though.

Re: Down in Jim's Garage
 

[B][U]December 23[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 circuits: 5 strict DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats with hold on last one at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main WOD[/U]
Deadlifts: 10x135#, 5x185#, 3x225#, 3x250#, 3x290#, 6x325#
Shoulder Press: 10x45#, 3x95#, 3x115#, 3x130#, 4x150#
[U]Stability Work[/U]
3x10 windshield wipers
50 x each leg of side leg raises with 3# ankle weight
50 x each arm of side-lying shoulder rotation with 5# weight
50 x prone Y on stability ball with 5# weight
2 minute plank
[U]Warm-Down[/U]
Shoulder stretching

You heard it here first, my 355# DL and 155# shoulder press PRs are not long for this world. Everything felt great today. :D

Re: Down in Jim's Garage
 

If you got 6@#325 and 4@#150 after progressive lifts, you'll reset you're PR's pdq..:highfive:

Re: Down in Jim's Garage
 

[B][U]December 24[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 circuits: 5 strict DH pull-ups, 10 push-ups, 10 sit-ups, 10 squats with hold on last one at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work

[U]Main Workout[/U]
[B]Tabata "Bottom to Bottom" Squat, then run 1 mile[/B]
Clock starts for run on rising from last squat.
Ran 1/2 mile to the HS track
[B]13 squats (15/14/13/13/13/13/13/13)
7:03 (performed outdoors on the HS track)[/B]
Ran 1/2 mile home

Bench Press: 10x45#, 10x135#, 5x185#, 5x210#, 4x240#

[U]Warm-Down[/U]
Shoulder stretching

For the most part, felt pretty good today. B2B squats were fine initially, but then my first couple of squats were slow ones to stretch my legs out a bit and that's when I went from 15 to 13 per tabata. The last two rounds hurt a bit. I was a bit disappointed I didn't go below 7 minutes on the run, but I need a bit more practice pacing myself on the track (unlike the treadmill where you can just dial in your goal and hang on for the ride). Overall, I feel ok about the effort. My left shoulder was a bit sore doing bench presses, but the results were ok. I've never tried more than 250# before but will try to beat that next week, along with (hopefully) new PRs on deadlifts and shoulder presses.

Ok, time to start celebrating. Merry Christmas and Happy Holidays everyone!

Re: Down in Jim's Garage
 

[B][U]December 25[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3x15 squats with hold at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main Workout[/U]
Back squats: 10x45#, 5x135#, 3x210#, 3x250#, 7x255#
"Randy"
75 pound Power snatch, 75 reps for time.
[B]5:56[/B]
2.6 mile hill run
[B]24:05[/B]
[U]Stability Work[/U]
50 x each leg of side leg raises with 3# ankle weight
50 x each arm of side-lying shoulder rotation with 5# weight
2 minute plank
[U]Warm-Down[/U]
Leg and shoulder stretching