Re: Down in Jim's Garage
 

Come on Jim, you cannot start a 20 minute amrap without checking dinner's progress, being a lover of food and training that must of really tugged you both ways. Nice work on the doubles, they will come fast and you should probably put down 50 consecutive as this years target.

Re: Down in Jim's Garage
 

You're right Scott. I messed up! I thought I had time to squeeze in the workout, but ended up spending too much time on the warm-up. My fault, but I made up for it today (see below).

[B][U]January 3[/U][/B]
[U]Swim Workout At Lunch[/U]
1x400 yds (untimed)
2x200 (3:33,3:28), 2 min rest interval
4x100 (1:35,1:37, 1:36, 1:36), on 3 minutes
6x50 (3 @ 0:42,3 @ 0:41), on 90 secs

[U]After Work[/U]
[U]Warm-Up[/U]
10 minutes of jump rope drills
10 minutes of stretching and some pull-ups, push-ups and squats
[U]WOD[/U]
[B]"Murph"[/B]
For time:
1 mile Run (up and down a hill), 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (up and down a hill)
[B]32:34 (unweighted, PR by 4:35)[/B]
8:36 (mile 1), 15:35 (20 rounds of Cindy), 8:23 (mile 2)

14 consecutive DUs during warm-up (PR by 2). Big PR on Murph, despite running at night with traffic, pot-holes, etc. Can't run as fast at night on that road. There are a lot of pot holes and cars keep their high beams on, blinding me so I can't see anything. Wasn't really pushing it hard all of the time on Murph, just maintaining a steady pace. Swimming felt good today as well.

Re: Down in Jim's Garage
 

Wow! That is a lot of work for one day!:notworth:

Re: Down in Jim's Garage
 

Great work Jim, that's a quick time on Murph and a big PR. 20 rounds of Cindy also in sub 16 good going. Doubles are getting better, time to try and relax into them, I had a lot of trouble (still do) with over-tensing my whole body especially neck and shoulders, just guessing , maybe your loose already.

Re: Down in Jim's Garage
 

Yeah, staying relaxed is important and I'm getting better at it. The primary thing that has helped me improve has been doing a lot of beginner/intermediate drills like side-to-side, up-and-back, mixing up one-and two-legs, jumping in patterns, cross-overs, alternating SUs/DUs etc. To do those drills unbroken requires subtle rope control with the wrists (speeding up, slowing down, changing the rope placement) and that carried over into DUs for me. Those drills were easier to master than DUs and when I became good at them, I became much better at DUs, if that makes any sense.

[B][U]January 4[/U][/B]
[U]Lunch Workout - Running Intervals[/U]
[U]Warm-Up[/U]
10 minutes of jump rope practics
5 minutes of stretching/mobility work
[U]Main Set[/U]
400M, 600M, 800M, 1200M, 800M, 600M, 400M (400M rest intervals)
6:58 min/mile (8.6 mph) pace on the treadmill at 1% slope
[U]Warm-Down[/U]
Leg stretching

[U]After Work[/U]
[U]Warm-Up[/U]
10 minutes of jump rope practics
5 minutes of stretching/mobility work
[U]Main Set[/U]
Front Squat 3-3-3-3-3 (135#, 155#, 185#x3)

DUs during warm-up in sets of 15 (PR by 1) and 17 (PR by 3).
Running intervals weren't much fun after Murph yesterday, although I felt better once I got loose and sweaty.
Took it easy on the front squats tonight and focused on form, as my legs have taken a beating. On a normal day I would have gone 200+.

Re: Down in Jim's Garage
 

[B][U]January 5[/U][/B]
[U]Swim Intervals[/U]
1x400 yds warmup (untimed)
2x200 yds, 2 minute RI (3:26, 3:27)
4x100 yds, on 3 minutes (1:34x2, 1:36, 1:37)
6x50 yds, on 90 seconds (0:41x2, 0:42x4)

Felt a little sore today, which is not surprising on the second day following my first double workout day (swimming + Murph). However, I felt better after the warm-up 400 followed by some stretching and surprisingly my times were slightly faster today. No workout tonight, as I need some rest.

Re: Down in Jim's Garage
 

Nice work Jim. Awesome Murph time! :notworth:

Re: Down in Jim's Garage
 

Thanks Suzanne! I was pretty happy with that one.

[B][U]January 6[/U][/B]
[U]Lunch-time at Office Gym[/U]
15 minutes of jump-rope and mobility/stretching
Back squat: 10x45#, 10x135#, 5x185#, 5x215#, 3x240#, 3x270#
Bench press: 10x45#, 10x135#, 5x195#, 3x220#, 8x240#

[U]After Work in Garage[/U]
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
[B]round 1 - 6:10, round 2 - 6:20, round 3 - 6:15[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

Hit my 2011 goal of 20 consecutieve DUs and was so happy that I stopped! Need to up the goal. I was surprised I hit that goal so soon, but once I got the hang of it the numbers seemed to increase quickly. Really happy with my bench press today. In December I couldn't do this many reps at 225#. Getting faster at the ski circuit. Good day today! :kicking0:

Re: Down in Jim's Garage
 

[B][U]January 7[/U][/B]
Rest day.

[B][U]January 8[/U][/B]
[U]Warm-Up[/U]
Jump rope for 10 mins
Light thrusters and pull-ups
[U]WOD[/U]
[B]"Fran"[/B]
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
[B]4:44 (PR by 9 seconds)[/B]

Re: Down in Jim's Garage
 

Outstanding job on Fran. And a PR to boot!:super: