Re: Down in Jim's Garage
 

[B][U]Sept 1[/U][/B]
College visit day with my son at U of Wyoming. No workout today, but ended up walking about 5 miles.

[B][U]Sept. 2[/U][/B]
Travel day to Calgary, so no workout again.

[U][B]Sept. 3[/B][/U]
At U of Calgary gym.
[U]Warm-Up[/U]
Ran 2 miles easy pace, some sit-ups and push-ups.
[U]Strength[/U]
DH Pull-UPs, 5, 5, 10
[U]WOD[/U]
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
9:34
Didn't push it real hard, but felt it pretty good.

[U][B]Sept. 4[/B][/U]
Whitewater rafting on Kicking Horse river. No WOD.

[B][U]Sept. 5[/U][/B]
90 minute hike in Yoho National Park.

[B][U]Sept. 6[/U][/B]
Traveled from Calgary to NJ.
Easy 2.7 mile hill run (max HR of 133, but mostly below 120)
25:39

Calf felt good on run until the very end when it tightend up a bit. Felt good after some calf rolling with the stick and some stretching. Overall, the calf is feeling a lot better, but I still need to watch it.

Re: Down in Jim's Garage
 

[B][U]Sept 7[/U][/B]
[U]Cardio[/U]
Biked to work (10 miles) and home (11 miles via a slightly different route). My bike computer was knocked off my bike and I didn't notice until I left for work, so no times today, but I felt good, particularly on the hills. Must be the altitude training over the past 10 days in the mountains. Found the bike computer and should get a time tomorrow.

[U]Strength[/U]
Started with the 5-3-1 month 1 weights again, since I missed so much time while on vacation. Mixed in some rope climbs.
Warm-up: 11 mile bike ride, then 2x 12' rope climbs, shoulder press: 10x45#, 5x65#
Main sets:
Shoulder press: 5x95#
2x12' rope climbs
Shoulder press: 5x110#
2x12' rope climbs
Shoulder press: 8x125#
2x 12' rope climbs

Finished with some shoulder stretching.

Plan to do the Tuesday Crossfit WOD tomorrow at lunch.

Re: Down in Jim's Garage
 

[B][U]Sept 9[/U][/B]
Biked 10 miles to work
Got tied up on some stuff and had to work through lunch so missed my CrossFit WOD.

Had to drive home (I keep my car at the office) to make a physio appt for my calf. 45 minutes of physio on the calf and then a 20 minute torture session as the physiotherapist drove his elbow into every nook and cranny of my sore calf muscle.

Got the OK to do some easy running again, but no plyometrics or hard runs yet. I'll take that for now!

[B][U]Sept 10[/U][/B]
Drove to work (left bike at office last night).
Biked home (10 miles), then did:
Five rounds for time of:
Row 250 meters (subbed 25 SDHPs)
135 pound Front squat, 10 reps
15 GHD Sit-ups (unanchored situps with hands at ears and elbows straight out with feet on the ground at all times - I don't have a GHD in my garage)
20 Box jumps, 24 inch box (subbed 1 minute wall sit, since my physiotherapist wont let me do plyometrics quite yet - I can do 20 box jumps in well under 1 minute)
[B]16:10[/B]

Then did 2 12' rope climbs, followed by 5 DH pull-ups and extensive stretching, mostly calf work. Happy with today's workout. Fran tomorrow. Hopefully I'll do better than the 10 minutes it took me last time after my crossfit break, but I won't break my ~4 min. PR. Somewhere between those two times would be good.

Re: Down in Jim's Garage
 

My last entries should have been Sept 8 and Sept 9.

Re: Down in Jim's Garage
 

Nice one Jim:D

Re: Down in Jim's Garage
 

Thanks Dave. That workout plays to my strengths pretty well.

[B][U]Sept. 10[/U][/B]
Biked to work 20 miles total. No time for anything else today.

[U][B]Sept. 11[/B][/U]
[U]Warm-Up[/U]: 3 rounds of calf stretching and rolling, 10 push ups, 15 sit ups, 3 DH pull ups, thruster progressions (10 x45#, 7x70#, 3x95#), shoulder stretches
[B]"Fran"[/B]
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
[B]4:53[/B], then
4.5 mile hill run (two relatively steep 1 mile hills in the run)
[B]44:21 [/B]
Went real slow to avoid tweaking the calf. Just trying to get some pain-free miles under my feet at this point. Calf felt great.
[U]Warm-Down[/U]
Calf rolling and stretching. Shoulder stretching.
4 x 10 reps alternate hand hangs on the bar (hang on a bar and lift hand slowly off the bar and regrip the bar, then do the other hand...that's one rep)

Re: Down in Jim's Garage
 

[B][U]Sept. 12[/U][/B]
[U]Warm-Up[/U]
3 rounds of sit ups, push ups, pull ups, stretching, deadlift, thruster and KBS weight progressions
[U]The Seven[/U]
[B]"The Seven"[/B]
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
[B]2 rounds in 10:54.[/B]
My tricep started to feel a little sore after yesterday's Fran and the heavy thrusters and HSPUs in The Seven, so I called it after round two and made this a bit of a recovery day. In hindsight, I should have done Helton (just like the main page order of events) to give my triceps one days rest. I didn't want to run two days in a row though after yesterdays longer run. My calf is feeling good, so I don't want to push things too far at this point with it.
Anyway, now its time to catch up on some work and watch some football.

Re: Down in Jim's Garage
 

[B][U]Sept. 13[/U][/B]
20 miles of hilly cycling to/from work. Narrowly averted a bad thunderstorm. Good fun being outdoors!

1 hour of physio on my calf:
1) 10 minutes was stretching, calf rolling
2) 30 minutes of one leg balance exercises: a) balancing on one leg barefoot with a 15# dumbell in one hand, bend at the waist and slowly lift your other leg above parallel behind you - 30 reps per leg b) balancing on one leg barefoot, do the same movement as a) but reach down and touch a cone in front of you, to the side of you and behind you - 15 reps per leg c) balancing on one leg barefoot, hold a resistance tube to your belly button with both hands, while the physiotherapist walks in a semicircle, gradually increasing the tension d) a bunch more stuff like that. Hard to believe, but all of that barefoot one-leg ankle stabilty work really tired me out.
3) 20 minutes of massage work on the calf.

Looks like heavy Fran will have to wait until tomorrow.

Re: Down in Jim's Garage
 

[B][U]Sept. 14[/U][/B]
[U]Warm-Up[/U]
Calf rolling and stretching, shoulder stretching, thruster progressions, rope pull ups, push ups, sit ups.....about 20 minutes
[U]WOD[/U]
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters (rx'd)
45 pound weighted Pull-ups (subbed 12' rope climbs, x3, x2, x2 - want to mix things up a little and my 1 rep pull-up max is currently nly 45#)
[B]14:24[/B]
[U]Warm-Down[/U]
Mainly shoulder stretching.

Happy with this, as I never do thrusters this heavy (only once before this weekend for far fewer reps). The last few reps were real tough for me!

Re: Down in Jim's Garage
 

[B][U]Sept. 15[/U][/B]
[U]Morning[/U]
Cycled 10 miles to work
[U]Lunch[/U]
Bench 10x 135#
5 x 165#
Run 1 K
Bench 5 x 190#
Run 1 K
Bench 8 x 215#
Deadlift 10 x 135#
Run 1 K
Deadlift 5 x 210#
Run 1 K
Deadlift 5 x 240#
Run 1 K
Deadlift 12 x 270#
Run 1 K
[U]Warm-Down[/U]
Lots of calf and shoulder stretching

[U]Evening Physiotherapy[/U]
- Calf stretching and rolling
- barefoot ankle mobility/stabilty drills: 1 leg deadlifts, 1 leg torso twists with resistance band, 1 leg side to side jumps pausing after each jump to maintain balance, lunge walks with shoulder press
- Hip stability work: wood chops, reverse wood chops (both kneeling/barefoot)
- Calf massage with full elbow force

My legs are pretty tired tonight after today's leg work and yesterday's heavy thrusters. The physiotherapy is great. Lots of focus on stabilizing the foot (scrunching it up and gripping the floor with it), which is helping with the running and also with the deadlifts. Simple concept that nobody has ever explained to me before.