Re: Down in Jim's Garage
 

congrats on the tough mudder !!!
with your stats and will power , if i may ask , y havent you set in your goals the 2011 games?

all the best
peter

Re: Down in Jim's Garage
 

That electric shock video was great, really amusing watching big strong men jump around like pansies. First time I went through the electric wires they did not do nothing to me so second time I really just went through without bothering about them and really copped it.

Great work with Helen & Diane, 7.17 is real quick, faster than mine but nearly a minute.

Re: Down in Jim's Garage
 

Thanks. I didn't do the HSPUs rx'd though on Diane. I did them with my chest facing against the wall, which gives me an easier angle. I couldn't do it rx'd in the time you did it.

Re: Down in Jim's Garage
 

[QUOTE=Peter De Sury;872936]congrats on the tough mudder !!!
with your stats and will power , if i may ask , y havent you set in your goals the 2011 games?

all the best
peter[/QUOTE]


Thanks Peter. Before considering that, I first need to learn how to do a muscle-up (losing 20 pounds will fix that) and improve my double-unders, overhead squats and oly lifts. I'm going to try to work on them this year, but I have a long way to go compared to others who are competing at crossfit games.

Those stats at the end of my tough mudder post are my goals for the year. They are doable with a lot of work this year, but I may not hit all of them. We'll have to see how it goes!

Re: Down in Jim's Garage
 

[B][U]November 29[/U][/B]
Rest day.

[B][U]November 30[/U][/B]
[U]Warm-Up[/U]
Jog 1/2 mile
3 circuits of: 5 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
[U]WOD[/U]
Completed on "dread"-mill at 1% slope
Run 1600 meters (6:34)
Rest 3 minutes
Run 1200 meters (4:58)
Rest 2 minutes
Run 800 meters (3:17)
Rest 1 minute
Run 400 meters (1:34)
Total (16:33 excluding rests/22:33 including rests)
[U]Warm-Down[/U]
10 minutes of stretching

This is the first interval workout I've done since hurting my calf muscle in June. It wasn't all-out but I was pretty tired. Everything felt pretty good!

Re: Down in Jim's Garage
 

Hard to go all out on those treadmills, I done it the same way, I find as you push onto around 17kph you have to really concentrate on not making a mistake.

Re: Down in Jim's Garage
 

I agree Scott. Plus I also prefer to not be in the gym. I like to run and bike outdoors and work out in my garage. Most of the sports I do are outside, so those are the conditions I like to work out in. Due to time constraints I had to use the dreadmill for that WOD.

[B][U]December 1[/U][/B]
Had to sort some stuff out at work, got home late and missed my workout. Good outcome at work, bad outcome for workout. :ranting2:

[B][U]December 2[/U][/B]
Busy again at work and then had to attend a meeting at the local YMCA where I volunteer a lot of my time. I had 30 minutes between arriving home and sitting down to dinner with my wife to complete the following workout:
[U]Warm-Up[/U]
5 minutes of jump roping
3 circuits: 5 DH pull ups, 10 push ups, 15 sit ups, 15 squats
[U]WOD[/U]
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Wtd. 30# Pull-ups: 8x3:[B] 3[/B]
Wtd. 45# Squats: 8x13:[B]13[/B]
Wtd. 30# Dips: 4x2, 4x1: [B]1[/B]
165# DLs: 4x9, 4x8: [B]8[/B]
[B]Total = 25[/B]

Finished my last deadlift right as the dinner bell rang! Hit the glycogen window perfectly, but sweat through dinner. How romantic.

Could have squeezed another rep or two on the squats and was surprised at how quickly I started dying (lower back fatigue) during the last 4 sets of DLs. The first set seemed so easy I thought I messed up only doing 9 reps. I didn't feel that way in round eight.

Re: Down in Jim's Garage
 

[B][U]December 3[/U][/B]
Missed another workout day due to work obligations and a swim team board mtg after work. Feeling some DOMs in the hamstrings after the heavy tabatas. That surprised me a bit, but I guess 68 x 165# deadlifts in 4 minutes is pretty tough. I also had a bit of a taper heading into Tough Mudder and had to miss some training days afterwards, so that WOD was a significant step up compared to recent workout volumes.

[B][U]December 4[/U][/B]
Once again, had very little time to workout, so did the following:
[U]Warm-Up[/U]
10 minutes of jump roping, dynamic stretching and light calisthenics
[U]WOD[/U]
2.6 mile hill run.

Legs still felt a bit stiff (hammies). Broke one of my Buddy Lee jump ropes (my favorite, the red one) during the warm-up. I forgot to bring the ropes inside when it started to get cold (its 36 degrees in the garage right now), which was a stupid mistake.

I will attempt "Thompson" later today and post the carnage afterwards.

Re: Down in Jim's Garage
 

[B][U]December 5[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits of: 3 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
[U]WOD[/U]
[B]"Thompson"[/B]
10 rounds for time of:
15 ft Rope Climb, 1 ascent (used 12' rope, but added 3 extra ascents - 156' total)
95 pound Back squat, 29 reps (rx'd)
135 pound barbells Farmer carry, 10 meters (ran out of barbells, so used a 135# barball and a 70# kettlebell, the next heaviest thing I had)
Begin the rope climbs seated on the floor (rx'd - all climbs were from a seated pos't).
[B]37:01[/B]
[U]Stabilizer Work[/U]
Side-lying leg lifts: 2x50 reps with 5# weight on ankle (gluteus medius work). Seems very easy at first, but the last 10 reps are hard.
[U]Warm-Down[/U]
Shoulder, lat and calf stretching

It was 32 degrees in the garage today and it took me awhile to warm up. I kept my remaining Buddy Lee rope inside overnight, so I didn't break it doing DUs. In fact, I may like this rope better than the one that I broke (which I thought was my fav.).

My lower back is still sore from the heavy tabata workout last week and it started really bothering me around round three of Thompson. This workout was a real grind. My back hurt the whole time, soon joined by my forearms from the rope climbs and the farmers carries. The rope climbs after the farmers carries kept getting harder and harder. I did not feel like continuing the WOD during the early- to middle rounds, but after reading the comments from the wife of Capt. Thompson (comment #44 - you should read it), there was no f'n way I was going to stop until I completed this WOD. My heart goes out the their family and all of the heroes and their families.

Re: Down in Jim's Garage
 

Good job on a really tough wod.:highfive: