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.