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

Jim Colby 01-09-2011 04:39 PM

Re: Down in Jim's Garage
 
Thanks Dave! You've been doing some inspiring work lately.

[B][U]January 9[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump roping
3 circuits of 5 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box
[B]22:21[/B]
[U]Warm-Down[/U]
10 minutes of stretching

The wall climbs looked hard in the video, but I tried one yesterday and thought it seemed very easy. Well, as I found out today they get tiring real fast. The TTBs and box jumps were each done in about 1 minute per round and the rest was wall climbs. Great shoulder burn and a good exercise.

Jim Colby 01-10-2011 09:07 PM

Re: Down in Jim's Garage
 
[B][U]January 10[/U][/B]
[U]Swim Workout at Lunch[/U]
1x400 yds (untimed)
2x200 (3:28,3:25), 2 min rest interval
4x100 (1:35,1:37, 1:36, 1:36), on 3 minutes
6x50 (0:41,0:43, 0:41, 3x 0:43), on 90 secs
Shoulder stretching

[U]After Work in Garage[/U]
[U]Warm-Up[/U]
10 minutes of jump roping
Some light deadlifts, push-ups, pull-ups and KBS
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
[B]"Rankel"[/B]
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
[B]7 Rounds + 6 Deadlifts[/B]

I feel like Rocky training in the cold Barn and snow in Russia before his fight with Drago in Rocky IV. Temps in the 20s in the garage with wind blowing in and ice and snow on the runs. I love it. Felt tight swimming after all of the wall walks yesterday.

Deb Weber 01-11-2011 08:04 AM

Re: Down in Jim's Garage
 
nice work on Rankel! That looks horrendous, and after the swim! :notworth: (They used to make us stay away from the pool at hockey tournaments so the kids wouldn't be wiped out!!!). Where do you swim that you can do it midday??? i noticed a couple logs people sneak stuff in throughout the day, NICE! Wish I had that kind of a job!!!:)

Jim Colby 01-11-2011 08:39 PM

Re: Down in Jim's Garage
 
Thanks Deb. Swimming really wipes me out but for some reason I tend to perform pretty well the night of a swim workout. I swim at the local YMCA and have enough flexibility with my work schedule to fit it in. I'm more productive at work when I'm fit so everyone wins.

[B][U]January 11[/U][/B]
[U]Lunch-Time[/U]
[U]Warm-Up[/U]
Jump roping, mobility, dynamic and regular stretching
[U]Running Intervals[/U]
6x800M, 90 sec Rest Intervals
2 x 4:00, 2 x 3:45, 2 x 3:31
Stretched legs

[U]After Work[/U]
Jumped rope, dynamic and regular stretching
[B]Wtd. Pull-Ups 1-1-1-1-1-1-1[/B]
10#, 20#, 30#, 40#, 50#, 60# (f), 60# (tied PR)
[U]Stability/Core Work[/U]
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)
2 minute plank
3x20 sit-ups

New DU PR of 26. I felt very sluggish today after yesterday's swim/Rankel workouts. I think it may have been all of the deads and KBS from Rankel. My right hip was a bit tender so I took it easy on the running intervals and skipped the ski circuit tonight (will do that tomorrow) and subbed wtd. pull-ups. That was smarter programming anyway.

Scott Jenkins 01-12-2011 03:40 AM

Re: Down in Jim's Garage
 
Fine work on Rankel Jim, big score.

Deb Weber 01-12-2011 05:33 AM

Re: Down in Jim's Garage
 
:highfive: DU PR!!! its weird but I do better when I go slower after im fatigued. We got new speed ropes at the gym (they're like WIRES, I could see me cutting myself with one), and last nite Marc was doing TRIPLE unders w/one before the WOD....geez louise!

Jim Colby 01-12-2011 08:13 PM

Re: Down in Jim's Garage
 
I was thinking of trying triple-unders, but DUs are fine for now. I think Buddy Lee does six-unders or something like that. My fast ropes are broken and I need to order replacements, but I've been improving pretty fast on one of my old slow ropes.

Today I shoveled my driveway for an hour and wrenched my back. Its pretty sore right now. So let's see, 48x225# deadlifts, 70x70# KBS in < 20 mins, no problem. Shovel the driveway and boom....seeing stars from the pain. This really Pi***es me off. :ranting2:

I've done this before and it should be better in a few days. Hopefully I can swim at lunch tomorrow and maybe do some lighter stuff after work.

David Orr 01-12-2011 10:40 PM

Re: Down in Jim's Garage
 
Hard to believe isn't it? I did same thing last spring. Rarely pull anything in the gym, but put a snow shovel in my hands. Boom!

Hang in there buddy.

Scott Jenkins 01-13-2011 03:43 AM

Re: Down in Jim's Garage
 
That's typical for everyone Jim, last time I hurt my back I was cleaning my teeth. Hope it loosens up fast.

Deb Weber 01-13-2011 07:11 PM

Re: Down in Jim's Garage
 
Gee Jim, sorry to hear that (been there, done that :rolleyes:). Wishing you a speedy recovery!!!


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