Re: Down in Jim's Garage
 

[U][B]August 5[/B][/U]
CrossFit Day Today
[U]At Lunch Break[/U]
[U]Warm-Up[/U]
Jogged 1K, sit-ups, push-ups, pull-ups, snatch and C&J weight progressions
[U]WOD #1[/U]
Snatch, 1 rep
Clean and Jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments

There was no uncongested jump rope area in gym so I subbed sideways jumps back and forth over barbell used in squat cleans. Back and forth (2 jumps) subbed for 1 DU. Everything else was rx'd,
Snatch - 62 kg, C&J - 75 kg, 3 rounds (126 reps). Score was 261.

I'm ok with this result, since I don't practice oly lifts and I couldn't drop the metal weights in the gym. This WOD is good because it forced me to do them.

So far, my calf felt good today, so after work I started:
[U]WOD#2[/U]
Three rounds for time of:
Row 500 meters (no rower, so subbed 400M hill run outside)
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

My calf started to feel a bit tender during the first round, so I stopped after 1 round (5:12).

Too bad, because this WOD plays to my strengths, unlike WOD #1, and it was going to be a 15 minute WOD. I didn't really push it hard on the first round and had lots of gas in the tank. This damn calf muscle is really p***ing me off. Tomorrow I will cycle and deadlift and give the calf a break. It's definitely getting better and will be ok as long as I let it heal. More ice and anti-inflammatories tonight!

Re: Down in Jim's Garage
 

[B][U]August 6[/U][/B]
[U]Cardio[/U]
Cycled 10 miles to work 30:06 (PR by 1:00). Damn train stopped me from going sub-30!:censored:
Cycled 10 miles home from work - slightly harder route 31:09 (PR by 1:17 secs)
Route is quite hilly. Ride home was with a heavy backpack loaded with work stuff into a strong wind, so the PR was definitely earned.
then, right off the bike and into:
[U]Strength[/U]
[U]Deadlifts[/U]
10x135#, 3x185#, 3x225#, 3x255#, 7x290#
All solid lifts. Felt good.
[U]Warm-Down[/U]
10 hour drive to Canada coming up.

Probably won't be able to post again until Monday, but hope to maintain most of the workouts while on vacation.

Re: Down in Jim's Garage
 

Gotta wonder Jim. You are without a doubt one of the best "mature" athletes
on this site. When are you going to compete in the games? You are doing some great work.:highfive:

Re: Down in Jim's Garage
 

Good work on the oly lifting triplet, I understand how hard it is with the metal plates as I have the same problem.

Get your calf on a foam roller or if you dont have one a medicine ball can be a nice painful replacement. Nik Nichols has been having some trouble with his calf also so he may have some tips for you.

Sounds like you would of hit a great time on the row/jump/dead workout, keep that one in the bank for when your ready.

Re: Down in Jim's Garage
 

[QUOTE=David Orr;823311]Gotta wonder Jim. You are without a doubt one of the best "mature" athletes
on this site. When are you going to compete in the games? You are doing some great work.:highfive:[/QUOTE]

Thanks for the compliment on the games David. I can do pretty well on most stuff, but feel to do really in the games, I need to spend more time on some crossfit specific skills like DUs and the Oly lifts. Probably need to lean out a bit more to get the pull-up numbers up a bit higher. Who knows, maybe one day I'll get the bug. You should think about it yourself Dave. You're putting up some great numbers!

In the meantime, I'd like to start competing in triathlons again and that's what my training is geared towards. This fall a bunch of guys and I are also doing this:
[url]http://toughmudder.com/events/tri-state/[/url]
That should be a real fun time and is my 50th birthday present to myself.

Re: Down in Jim's Garage
 

[QUOTE=Scott Jenkins;823386]Good work on the oly lifting triplet, I understand how hard it is with the metal plates as I have the same problem.

Get your calf on a foam roller or if you dont have one a medicine ball can be a nice painful replacement. Nik Nichols has been having some trouble with his calf also so he may have some tips for you.

Sounds like you would of hit a great time on the row/jump/dead workout, keep that one in the bank for when your ready.[/QUOTE]

I'll be ok. I've had this problem for years and just pushed it too hard and when I felt a twinge of pain I was stubborn and pushed through the pain to finish the workout. That puts me in the penalty box for about two weeks, but I'll cross-train around it and massage it like you suggested.

Re: Down in Jim's Garage
 

On vacation in Canada:

[U][B]August 7th[/B][/U]
1 mile open water swim in Lake Huron - pretty rough out there today, so a tough swim

1 hour of beach volleyball

[U][B]August 8th[/B][/U]
Golfed 18 holes. Active rest day

[U][B]August 9th[/B][/U]
1 mile open water swim in Lake Huron. Calmer today, but still a great workout. Will try to make up some CrossFit WODs and strength workouts this week in Thunder Bay at the games complex.

Re: Down in Jim's Garage
 

[B][U]August 10th[/U][/B]
[U]Warm-Up[/U]
3 rounds of: run 400M, 3 DH pull-ups, 10 push-ups, 15 sit-ups, 15 squats
[U]WOD[/U]
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
6 Rounds (was interrupted several times at gym in Canada and didn't keep the clock rolling during the interruptions, so this wasn't quite a true 20 min amrap), then

[U]Strength[/U]
Deadlifts: 5x135#, 3x185#, 1x225#, 3x250#, 3x285#, 3x315#
(forgot to bring 5/3/1 rep scheme on vacation, so the above was a guess)
Dead-Hang Pullups: 5, 5, 8 (gassed by this time)

I don't know which would have been worse, trying to do today's metcon after the strength training, or trying to strength train after today's metcon because the metcon was a killer. I felt off today, probably due at least in part to some of my poor dietary choices while on vacation.

The good news was that my calf felt painless during the warm-up 400s and my stomach muscle held up well during the weighted lunges. I may try going for an easy-paced run tomorrow.

Off to the camp on Lake Superior tonight. Hope to hit the gym again late tomorrow.

Re: Down in Jim's Garage
 

[B][U]August 11th[/U][/B]
[U]Warm-Up[/U]
3 rounds: 400M run, 5 DH pull--ups, 10 push-ups, 15 sit-ups, 15 squats
[U]WOD[/U]
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice (calf was sore during last 400M run during warm-up, so subbed 250M row)
4:36

[U]Strength[/U]
Bench Press: 10x45#, 5x135#, 3x195#, 3x220#, 2x245#
(forgot my 5/3/1 schedule, so guessed at the above rep scheme)

Re: Down in Jim's Garage
 

[B][U]August 12[/U][/B]
No access to the equipment I need to do the last two CrossFit WODs at the gym here in Canada so I made it a cardio day. Will try to catch up on some CrossFit WODs once I'm back home this weekend.
[U]Cardio Swim WOD[/U]
(all intervals are freestyle in meters in a 25M pool with 1 min RIs for the 200s and 100s and 30 sec RI for the 50s)
2x200 in 3:55
8x100 in 1:47-48
6x50 in 0:47-48

Felt pretty strong in the pool today. A lot easier than swimming in Lake Huron in the waves.