Re: Down in Jim's Garage
 

Wow! Smokin' Kelly time Jim!! :notworth:

Re: Down in Jim's Garage
 

Impressive time on Kelly, you would smash all the masters section on that workout.

Re: Down in Jim's Garage
 

Nice. :super:

Re: Down in Jim's Garage
 

[QUOTE=David Orr;907888]Nice. :super:[/QUOTE]
Thanks Dave. Glad to see you back. Been on vacation?

[QUOTE=Scott Jenkins;907715]Impressive time on Kelly, you would smash all the masters section on that workout.[/QUOTE]
Thanks Scott. This one is right in my wheelhouse, so I better do well on it. I guess all of the endurance and plyometric work (ski workouts) is paying off. Gotta get back to work on my dogs though....(OHS, MUs, pull-ups, oly lifts). They are very weak.

[QUOTE=Suzanne Parton;907694]Wow! Smokin' Kelly time Jim!! :notworth:[/QUOTE]
Thanks Suzanne...I'm pretty happy with the improvement. You did well on this one too!

[B][U]February 25[/U][/B]
10 minutes of jumping rope
Bench press: 10x135#, 5x175#, 5x205#, 7x230#
2.6 mile hill run keeping HR in zone 1 (127-137)
24:30
3x5 DH pull-ups
5 minutes of stretching

Running felt good. That was a decent time for this route, given the low HR objective (there is a pretty steep ~1 mile-long hill in the middle of it). Thought I'd get a couple more reps than I did on the last set of bench presses. Pull-ups felt awful. Can't expect too much though after a 3-week break from lifting. I might try Cindy tomorrow, but given the way the pull-ups felt, it will probably be a struggle.

Re: Down in Jim's Garage
 

Wish it was a vacation, but that is another whole story. Glad to be back.

Re: Down in Jim's Garage
 

impressive work, Jim; you [B]KILLED[/B] Kelly, WTG!! :highfive:

Re: Down in Jim's Garage
 

[QUOTE=Deb Borbone;908192]impressive work, Jim; you [B]KILLED[/B] Kelly, WTG!! :highfive:[/QUOTE]

Thanks Deb! I'm feeling a little sore from starting the crossfit and lifting again last week.

[B][U]February 27[/U][/B]
Swam 1400 yds straight through (28 mins, HR averaged ~135)
Ran hilly 6 miles (57:20, HR averaged 133)
LSD day. On the run, I really had to slow on the hills to keep my HR in range. The first mile is straight up a steep hill and it took me 12 minutes...lol. The arches of my feet hurt for some reason. I guess I haven't been running enough lately. That should go away eventually. With the swimming, I was just trying to swim 28 minutes without stopping and went really slow. I have to admit, that is a pretty boring workout, but I kind of got in a zone.

Re: Down in Jim's Garage
 

[B][U]February 28[/U][/B]
[U]Lunch[/U]
[U]Swimming[/U]
13x100 yds, 30 sec RI (mostly 1:35-1:40)
HR in the 130s during first half of workout, then low 140s and hit 150 on the last interval

[U]After Work[/U]
10 mins jumping rope
10 minutes mobility work and dynamic stretching
Back Squats: 10x135#, 5x170#, 5x200#, 10x225#
Shoulder Press: 10x45#, 5x105#, 5x120#, 5x135#
DH Pull-Ups: 5, 5, 8
I dropped the squat rack safety bars another notch today. My butt had been just touching the top of the 20# dynamax ball previously, but I wanted to go even lower and see how it felt. I really got a nice burn from it, so I think I'll continue with it even if it means lifting somewhat lower weights. My bench and back squat will be about the same now. Shoulder press was kind of a struggle and pull-ups felt bad. Payback time from not doing these in over a month! Hopefully, I'll get it back in 2 or 3 weeks.

Re: Down in Jim's Garage
 

[B][U]March 1[/U][/B]
[U]At Lunch[/U]
[U]Running[/U]
Easy 1 mile warm-up
6x800M, 90 sec RI (2x7.5 mph, 2x8.0 mph, 1x8.5 mph, 1x9.0 mph)
Easy 1/2 mile warm-down
Stretch for 10 minutes
HR started out in the 120s, but hit 150s and 160s on the last 3 sets of intervals.

[U]After Work[/U]
10 minutes of jump roping
5 minutes of dynamic stretching
Power Cleans: 5x105#, 5x120#, 11x135#
Muscle-Ups with Green Band Assist: 3x10
50x5# side-lying leg lifts for each leg
50x3# side-lying shoulder rotations for each arm
2 minute plank

Ok, the two-a-days are making their presence felt! In a good way, though (fatigued, but not injured). Felt good today, although my quads have a mild case of doms after yesterdays squats and todays intervals. Cross-over jump ropes are in the groove. Nailing them fast and consecutive, just like a boxer. DUs are not at my best right now, but adequate.

Re: Down in Jim's Garage
 

[B][U]March 2[/U][/B]
Rest day.

[B][U]March 3[/U][/B]
2.6 mile hill run (up a 250' hill and down it)
22:53
Avg HR 137, max HR 151

Less than a minute off my PR and I was running easy. I had always hoped to do this route in under 20 minutes, but I was never close. It now looks doable.

Re: Down in Jim's Garage
 

[B][U]March 4[/U][/B]
Worked late and missed my workouts.

[B][U]March 5[/U][/B]
Swam 3x400 (Untimed since in old pool without good clock and it was crowded)
Left for NJ HS swimming championships

[B][U]March 6[/U][/B]
Before the swim meet
Ran 7 miles in one hour
HR averaged 130

Re: Down in Jim's Garage
 

[B][U]March 7[/U][/B]
Had to work late and didn't work out.

[B][U]March 8[/U][/B]
[U]Running[/U]
Jog 5 minutes
12x400, 90 sec RI (2x8 mph, 2x8.5 mph, 4x9 mph, 2x9.5 mph, 2x10 mph)
Jog 5 minutes
Stretch
HR averaged 130 and hit max of 161

Running feels good. I'm so busy at work (and outside of it) right now that I can't get all of my training in, so I'm making sure to swim and run due to the upcoming competitions. Things should get better after tomorrow, so I will start lifting and doing some crossfit again. Riding will start this weekend and cycling to work will start March 12th with daylight savings.

Re: Down in Jim's Garage
 

[B][U]March 9[/U][/B]
Meetings in NYC all day. Squeezed in some jump roping, light calisthenics and some stretching and mobility work in about 30 mins.

[B][U]March 10[/U][/B]
[U]Lunch - Swimming[/U]
10x100 yds, 30 sec RI (averaged around 1:36-38/100)
HR in high 130s and felt really good

[U]After Work[/U]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
Squats and bench press warm-up
[B]Complete as many rounds as possible in 12 minutes of:[/B]
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
[B]12 rounds even[/B]
Stretched
Bench was easy, but squats were tough, especially the last two rounds. My right hip is already kid of sore. Pleased with the effort, given all of my endurance work with little weight training or crossfit lately.

Re: Down in Jim's Garage
 

[B][U]March 11[/U][/B]
Ran 3 miles (27 mins, HR 132)
Shoulder Press: 10x45#, 5x95#, 5x105#, 5x120#, 5x135#
Lots of stretching and rolling my hip. I will ice my hip tonight.

My right hip is sore (bad kind of sore) from yesterday's WOD (glutes also sore, but the good kine) so I ran nice and easy today and even that was an effort. I need to get back into lifting again, as I have lost some strength. 135# felt pretty heavy tonight.

Re: Down in Jim's Garage
 

It definitely becomes a balancing act. :o

Re: Down in Jim's Garage
 

Isn't life just a perpetual balancing act? :shrug:

[B][U]March 13[/U][/B]
[U]Swimming[/U]
3x500 yds, stretched between sets for 2-3 mins (9:05 pace every time, surprisingly consistent)
HR in high 130s

Felt good swimming. Hip is better today, but not yet pain free. Will probably roll and ice again tonight.

Re: Down in Jim's Garage
 

[B][U]March 14[/U][/B]
Swam 500 yds (8:55)
Was going to do the mile/situps/back ext./mile right after, but the gym shut down and then got distracted at home. Call this an active rest day. Hopefully the serious training can start this week as my work volume should slow down a bit. At least I repaired my bikes today, so I'm all set for some cycling this week! :pepper:

Re: Down in Jim's Garage
 

Should have said March 13th on my last workout. My mind appears to be fried today.

Re: Down in Jim's Garage
 

[B][U]March 14[/U][/B]
1/2 mile warm-up jog
For time:
Run 1 mile (treadmill at 1%, 7:07)
100 Sit-ups (unanchored, hands touch ground behind head and touch feet)
100 Back extensions (hands behind head, full range of motion)
Run 1 mile (6:57)
[B]20:06[/B]
1/2 mile warm down jog
Shoulder Press: 10x45#, 3x110#, 3x130#, 4x145#
DH Pull-Ups: 5, 5, 10

Dang it!! 7 seconds too slow! My i-pod ear buds fell out twice and got tangled up during back extensions and that turned out to be the difference. I also went out too slow in the first half-mile in order to warm up a bit more. Oh well, I'll get this next time. Did the reps 40/20/20/20.

Re: Down in Jim's Garage
 

[B][U]March 15[/U][/B]
Cycled 20 minutes, then
2.6 mile hill run (23:15, HR 137)
Stretched

Meant to ride for an hour but 10 minutes into it, my repair kit (which also holds my water bottle) fell off the bike. I guess there was a loose screw and when I rode over a bump it went flying. I managed to pick up the repair kit, but my water bottle was crushed by car. So I turned around, rode home carrying my kit and went for a run. Too bad, because I was flying on the bike today. Oh well, just working out the early season bugs.

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)

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.

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.

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.

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!

Re: Down in Jim's Garage
 

Nice job on a tough wod.:highfive:

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.

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.

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!

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

Re: Down in Jim's Garage
 

[B][U]March 28[/U][/B]
Rest day. Feeling beat up after 8 hard days.

[B][U]March 29[/U][/B]
Cycled to work - Hilly 10 miles - 33:50

[U]Lunch[/U]
10 minutes of jumping rope
10 minutes of dynamic stretching
Back Squats: 10x135#, 5x180#, 5x205#, 10x225#
Bench Press: 10x135#, 5x175#, 5x205#, 8x230#
DH Pull-Ups: 5, 5, 10 (full arm extension and one sec pause at bottom)

Cycled 10 miles home (slightly different route - 33:51)
2x through the following circuit:
- 50/leg of side leg raises lying on side with 5# wt around ankle
- 2 minute plank
- 50/arm of arm rotations with elbow touching side and holding 3# wt

It was cold this morning (20s and very windy), but I finally said eff-it you're either the kind of person who makes excuses or one who goes out and does it, so I made myself ride to work. I'm glad I did it. I felt slow on the bike again, but my legs are tired from the increased work load recently (squats, DLs, running, cycling, etc.). My lifting is starting to feel better again. I need to increase the weights on the core workout at the end of today's workouts.

Re: Down in Jim's Garage
 

[B][U]March 30[/U][/B]
Warm-Up
Ran 1 mile
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
[B]"Abbate"[/B]
Run 1 mile
155 pound Clean and jerk, 21 reps (Scaled to 135# and 30 reps first round to try Grace for first time)
Run 800 meters
155 pound Clean and jerk, 21 reps (scaled to 135#, 12 reps since did 30 reps in round one)
Run 1 Mile
[B]28:48 (includes Grace time of 6:10)[/B]
Stretched

Gamed the run at an 8 minute/mile pace to try to save energy for the clean and jerks, to no avail. The runs were pretty easy, but I died on the C&Js. I never practice them and they are more accurately described as reverse curls combined with a shoulder/push press. The few times I used momentum and leverage properly, the bar flew up much easier. Anyway, it was a good workout!

Re: Down in Jim's Garage
 

Nice work Jim!

Re: Down in Jim's Garage
 

Thank you Suzanne! You are doing some impressive work yourself.

[B][U]April 1[/U][/B]
[U]Swim[/U]
15x100 yds ~30 sec RI (mostly 1:36-1:39 pace, a bit slower at first as I warmed up), then,
[U]Run[/U]
2 miles (mostly around 6.8-6.9 mph to keep my HR at around 135)
Stretched

I'm feeling pretty sore from the Abbate, particularly my triceps from the C&Js. Generally achy all over. Took me a while to loosen up in the pool today. Hopefully I'll feel better tomorrow because I want to try games WOD #2.

Re: Down in Jim's Garage
 

[B]April 2[/B]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
Some deadlift, push up and box jump warm-ups
[B][U]Crossfit Games Week 2 WOD[/U][/B]
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
[B]9 Rounds + 9 DL + 12 push-ups (345 reps)[/B]

Was hoping for 10 rounds, but messed up my pacing a bit. Started out below a 1:30 pace/round and eased up a bit because I was starting to feel tired during the BJ/DL combo and thought I had more time in the bank. After round 5 I checked the time and I was over 8 minutes and realized that I had messed up. Anyway, the push-ups were very easy, the box jumps were tiring and I did start to feel the DLs as the workout progressed. Everything was unbroken but the box jumps toward the end, where I took a very quick break between reps 10 and 15. This WOD is all about willpower if you want to post a high score.

Re: Down in Jim's Garage
 

Didn't look like you "messed up" to me. Nice job Jim.:highfive:

Re: Down in Jim's Garage
 

thanks Dave. I had a goal of 10 rounds and should have checked the clock more. Anyway, i am happy with the score as it was very hard.

Re: Down in Jim's Garage
 

[B][U]April 3[/U][/B]
Ran 8.42 miles 1:18.23, HR in low 130s
Kind of hilly. Felt good.

Re: Down in Jim's Garage
 

Glad to hear you agree with me on the box jumps being the hardest part of that workout, in the end it was nasty jumping back on that box, definately found a big goat of mine. Do you think box jumps are like double unders where you can get much more efficient at them as some people do them really easily.

Re: Down in Jim's Garage
 

I think you can get better balance and rhythm over time so I think you're partly correct, but there's probably less skill req'd than DUs. It also helps to be young and skinny with a big vertical jump. I'm 50, could lean out a bit and have white man's jumping disease. Bit of a disadvantage there. I guess just work them into the routine at least once per week and do the best you can.

[B][U]April 4[/U][/B]
[U]Swimming[/U]
3x500 yds (9:10, 8:59, 8:50)