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

Jim Colby 03-20-2011 06:58 PM

Re: Down in Jim's Garage
 
[B][U]March 16[/U][/B]
[U]Swimming[/U]
8x100 yds, 30 sec RI (1:31-35 pace)

[B][U]March 17[/U][/B]
Had to drive into Brooklyn to get a truck inspected (2004 Toyota Tundra) and get title on it. My son and I will drive it out to U of Wyoming this fall and he will use it out there do do various outdoor activities.

[B][U]March 18[/U][/B]
[U]Swimming[/U]
3x500 yds, 2 min RI (9:00, 8:43:, 8:57)

[U][B]March 19[/B][/U]
Drove into Brooklyn to pick up truck and finished reading Atlas Shrugged for a book club meeting tonight, therefore no WOD. Great discussion on the book tonight.

[B][U]March 20 [/U][/B]
Swam 1500 yds straight (27:45, HR mid 130s), then
Ran 4.6 mile hill route (700 ft of elevation gain) 40:03 (HR 137 avg, peak 149)

Jim Colby 03-21-2011 07:31 PM

Re: Down in Jim's Garage
 
[B][U]March 21[/U][/B]
[U]At Lunch: Swimming[/U]
15x100 yds, 30-45 sec RI (1:33-34 pace, HR avg high 130s)
[U]After Work[/U]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
[U]Games Qualifier WOD[/U]
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
[B]4 rounds + 30 DUs + 8 power snatches (75#, 218 score, HR hit 160)[/B]

That games workout was really tiring! DUs were very good, mostly 20+ at a time and just missed doing the first round unbroken, but I messed up on #30. Power snatches were what slowed me down. I did them mostly 8/7. Everything felt good today.

Jim Colby 03-22-2011 05:22 PM

Re: Down in Jim's Garage
 
[B][U]March 22[/U][/B]
Cycled about 15 miles in around 50 mins.
Lots of good hills, but I haven't run the stats on it yet.
Forgot my HR monitor, but it was prob in the mid-130s for most of the time.

Jim Colby 03-23-2011 07:22 PM

Re: Down in Jim's Garage
 
[B][U]March 23[/U][/B]
[U]Running Workout[/U]
Jogged 800M
Ran 1 mile (7:50, HR high 130s)
Walked 400M
Ran 2 miles (15:30, HR low 140s)
Walked 800M
Ran 800M (3:30, HR low 150s)
Walked 400M
Ran 800M (3:20, HR high 150s)
Jogged 800M
Felt pretty good.

Jim Colby 03-24-2011 08:36 PM

Re: Down in Jim's Garage
 
[B][U]March 24[/U][/B]
[U]At Lunch - Swimming[/U]
3x 500 yds, ~ 2 min RI (9:10, 9:00, 8:50)
HR in 130s first set, then 140s, then 150s

[U]After Work[/U]
10 mins jumping rope
10 mins dynamic stretching and mobility work
[U]WOD[/U]
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
[B]10:54 9 (subbed 12' rope but did 2 rope ascents for the first 3 rds to exceed total distance rx'd)[/B]

The hard part about this one was that my finger tips froze up from holding the bar during front squats and then rope climbing in 38 degree temps in my garage. I kept having to blow warm air on my fingers to unfreeze them and had stinging pins and needles at the end. Good fun though. Rope climbs are always a nice change of pace!

David Orr 03-24-2011 08:57 PM

Re: Down in Jim's Garage
 
Nice job on a tough wod.:highfive:

Scott Jenkins 03-25-2011 04:17 AM

Re: Down in Jim's Garage
 
Good work on the rope climb WOD and the 11:1 workout, definately keeping the HR down helps on that one.

Jim Colby 03-25-2011 12:44 PM

Re: Down in Jim's Garage
 
Thanks Dave and Scott. Yeah, taking a few deep breaths and keeping the HR under control certainly helps the DUs.

[U][B]March 25[/B][/U]
Easy 2 mile jog on treadmill at 1% (18 mins, HR low 120s)
Bench Press: 10x135#, 5x205#, 3x230#, 3x255# (old 1 rep PR was 250, but I know I can do way more than that - I've never tried a 1 rep Bench max)
Deadlift: 10x135#, 5x205#, 3x235#, 10x270#
DH Pull-Ups: 5, 5, 10 (1 sec pause at bottom of each PU)

My recent lack of focus on strength training made its presence known today. 255# felt heavier than I thought it would. I had to regrip the bar on DLs twice due to grip failure, which never happened before at 270#. The knurling on the bar at the gym was slick, but still. Pull-ups also felt weak.

Jim Colby 03-26-2011 06:34 PM

Re: Down in Jim's Garage
 
[B][U]March 26[/U][/B]
Swam 1500 yds straight (28:01, HR mostly 130s, but hit 140s and 150s at the end, 500 splits were 9:30, 9:15, 9:15)
Cycled 15 miles (50:01, HR averaged 125 and peaked at 149)
Shoulder Press: 10x45#, 5x95#, 5x120#, 3x135#, 3x150#)
2x through the following circuit:
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 3# weight

Swim felt pretty good, although I was kind of stiff from benching the day before and that slowed me down during the first 500 until I warmed up. On the ride, my HR was low, but my legs had no power today. They were sore from the front squats, but mainly from yesterday's deadlifts, which I haven't done in a long time (since hurting my back). It was a moderately hilly route (two steep hills about of 200' each and a couple of smaller ones) and that was enough to make me feel yesterday's deads. It was 33 degrees and windy, so at least I made myself get out and do it. It was one of those days that you can make up some ground on the competition that thought it was too cold to ride. Two minutes off my PR on that route. Shoulder press and core work at the end felt very good. For some reason, the 2 minute planks felt easy today. I won't complain!

Jim Colby 03-27-2011 02:28 PM

Re: Down in Jim's Garage
 
[B][U]March 27[/U][/B]
7.2 mile run, 600 feet of elevation (2 Cat 5 hills per mapmyride)
[B]65.21 (HR avg 135, max 150)[/B]
6 sets of the following circuit (during NCAA basketball game commercials), untimed
- 5 DH ring pull-ups with false grip
- 5 ring dips
- 25 sit-ups


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