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-   -   Down in Jim's Garage (https://board.crossfit.com/showthread.php?t=58843)

Jim Colby 05-28-2011 04:33 PM

Re: Down in Jim's Garage
 
Thanks Dave! I'm having fun with it and it keeps me mostly out of trouble.

[B][U]May 28[/U][/B]
[U]Morning[/U]
Jumped rope for 10 minutes (nailed it today - only missed one jump)
Dynamic stretching and mobilty work for 10 minutes
OHS: 10x45#, 5x60#, 5x70#, 2x80#
Power Cleans: 5x110#, 5x130#, 7x145#
Deadlilfts: 5x135#, 5x210#, 5x245#, 10x275#
Bench Press: 10x135#, 5x180#, 5x210#, 5x235#
Stretched
Cleans and deads felt ok, but OHS and bench felt bad today.

[U]Afternoon[/U]
Cycled 15 miles (moderate hills, 47:49)
Stretched
Didn't push too hard, stopped by traffic a couple times and my legs were kind of feeling it from this morning. Felt very comfortable riding in the aero position. Seems to be getting easier every day. Happy with the ride.

David Orr 05-28-2011 06:49 PM

Re: Down in Jim's Garage
 
Jim: Mostly :rofl:

Chest and biceps today. Supersets as usual

Flat bench barbell press / Standing barbell curls

135 x 8 / 65 x 8
185 x 8 / 75 x 8
205 x 5 / 85 x 8
225 x 5 / 95 x 8
245 x 5 / 105 x 8

High incline barbell press / Standing barbell press (continued)

185 x 5 / 115 x 8
205 x 5 / 125 x 5
225 x 5 / 125 x 5
205 x 5 / 125 x 5
195 x 5 / 115 x 5
185 x 8 / 95 x 8

Wide grip ring push ups (w/feet on a stability ball) / Hammer curls (relaxed grip)

10 / 40's x 10
12 / 45's x 10
14 / 50's x 10
16 / 50's x 10

Those ring push ups were a real challenge on the ball! That and all the push ups in yesterday's workout. Glad I can still do this stuff. Lots of yard work today, but we're expecting snow tonight. Crazy weather up here (6000 ft).

Those reading this, please take a few moments to remember the reason for this holiday. There are too many of our young men and women in harm's way as I write this. I have a few lost friends of my own to think about on Monday.

US Navy (Seabees) Vietnam 70-71

Jim Colby 05-29-2011 07:44 PM

Re: Down in Jim's Garage
 
[QUOTE=David Orr;941792]Jim: Mostly :rofl: [/QUOTE]
Yeah, there's only so much you can do, you know?


[QUOTE=David Orr;941792]]Those reading this, please take a few moments to remember the reason for this holiday. There are too many of our young men and women in harm's way as I write this. I have a few lost friends of my own to think about on Monday.

US Navy (Seabees) Vietnam 70-71[/QUOTE]

Dave, appreciate your service and a very appropriate comment for this important date.

[B][U]May 29[/U][/B]
Resting HR 54
6 mile run (untiimed). Includes warm-up and warm-down and timed 5K in the middle of it at the high school track. 5K was in 23:12 (outdoor PR by 22 seconds, HR avg 151, max HR 164).
DH Pull-Ups (1 sec pause at bottom, 5, 5, 12)
Stretched

I was hoping to get sub-23 today, but it was hot, humid and windy and I am feeling kind of tired with all of the training so I am ok with the time. My HR
averaged 151, so that tells me I could have pushed it a bit harder, although I didn't feel that way at the time. Interesting that I did a 22:43 on a treadmill at 1% grade, but am having a hard time cracking 23 minutes at the track. I think to be equivalent to running outdoors the treadmill slope should be 1.5-2.0%. Otherwise, you're running downhill. I'm starting to measure my resting heart rate at the beginning of each day to gauge fatigue. We'll see how that goes.

David Orr 05-29-2011 08:17 PM

Re: Down in Jim's Garage
 
Hey Jim, I was wondering where that workout went!:rofl: Sorry for posting it on your thread.

Is this the first signs of senility?:shrug:

Jim Colby 05-29-2011 09:04 PM

Re: Down in Jim's Garage
 
Hey no problem Dave. Glad its not just me with the memory issues!

My son's heading out your way (well, close by Western stds) to go to school in Laramie at U of Wyoming in a couple of months. He would be stoked to know its snowing in late May. My son is a western mountain man at heart. So excited for him. 7200 feet elevation in Laramie. He'll be on the swim team, so that's kind of an advantage to train at that altitude.

No prob about posting your workout. Think maybe all of the barbell presses made the ring push ups harder? Ha ha.

Jim Colby 05-30-2011 08:28 PM

Re: Down in Jim's Garage
 
[B][U]May 30[/U][/B]
[B][U]Early Afternoon[/U][/B]
Swam 5x200M, 10x100M (outdoors, no clock)
Stretched

[U]Late Afternoon[/U]
10 mins jump rope practice
10 mins dynamic stretching
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
DH Pull-Ups with 1 sec pause at bottom (5/5/12)
Shoulder Press: 10x45#, 3x110#, 3x130#, 2x150#
Stretched

Hit 39 straight DUs during the jump rope warm-up (PR by 8). I thought too much about hitting #40 and missed it. Concentration lapse. Happy with the PR though!

Jim Colby 05-31-2011 07:11 PM

Re: Down in Jim's Garage
 
[B][U]May 31[/U][/B]
Resting HR 55
2.6 mile hill run at easy pace (24:05, Avg. HR 126, Max HR on hill 138)

Felt really good today.

Jim Colby 06-01-2011 07:38 PM

Re: Down in Jim's Garage
 
[B][U]June 1[/U][/B]
Resting HR 53
[U]Brick Night (Bike/Run at medium pace)[/U]
Cycled moderately hilly 15 miles (46:50, PR by 1 sec, Avg HR 126, Max HR 138), then
Ran 2.6 mile very hilly route (24:01, Avg HR 136, Max HR 148)
3x10 L-dips
Stretched

Jim Colby 06-02-2011 05:27 PM

Re: Down in Jim's Garage
 
[B][U]June 2[/U][/B]
Swam 4x 500 meters
2-3 min RI between first 3 sets and only a few secs between sets 3 and 4
Felt like I could just keep going today.

David Orr 06-02-2011 11:57 PM

Re: Down in Jim's Garage
 
[QUOTE=Jim Colby;942050]Hey no problem Dave. Glad its not just me with the memory issues!

My son's heading out your way (well, close by Western stds) to go to school in Laramie at U of Wyoming in a couple of months. He would be stoked to know its snowing in late May. My son is a western mountain man at heart. So excited for him. 7200 feet elevation in Laramie. He'll be on the swim team, so that's kind of an advantage to train at that altitude.

No prob about posting your workout. Think maybe all of the barbell presses made the ring push ups harder? Ha ha.[/QUOTE]

Just so you know, it is still trying to be winter here, had snow again this afternoon. I'm a bit of a mountain man myself, so I get it. That's one of the things I like about where I live now. I'm about a mile from the mouth of Lamoille Canyon, one of the most beautiful places I've been. It takes me about 20 minutes to be at 8500 feet at the foot of a trail that climbs to over 11000 feet.

I'm not a skier, but they do quite a bit of heli-skiing in the canyon. There are a lot of opportunites for fishing, hunting, rock climbing and trail running in the mountains behind my home. I will be moving back to California within the next year and I will really miss the outdoor opportunites that I have here.


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