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Jim Colby 06-10-2010 08:37 PM

Down in Jim's Garage
Looking for a thread name I can identify with (I've changed it a couple of times recently), but I think I'll stick with this one for a while. I do almost all of my workouts in my garage, which is outfitted pretty well, and being one of the older guys on the board, "borrowed" the Frank Zappa Joe's Garage theme. The temperature in the garrage ranges from 0 F to 100+F during the year, but that's part of the fun. I will never add a space heater or a fan. I've been doing CrossFit for about a year, but had to take a recent 2-1/2 month break for a torn rectus abdominis muscle. It's feeling better, although not 100%, and I'm back into CrossFit. I cycled a lot during the break, but lost a lot of strength and strength-endurance. I do some endurance training in addition to CrossFit and work it into the CrossFit schedule.

[U][B]June 10[/B][/U]
2.7 mile hill run (with the dog)
The dog didn't want to go, but I dragged her sorry butt out the door. She was happy that she went, trust me. My legs felt tired and stiff after yesterday's WOD.
Deadlifts: 10x135, 7x185
Deadlift 5x5
Could have gone heavier, but didn't want to push it this soon. I'll save it for next time. Hands felt better tonight, as they have hardened up a bit since getting back into CrossFit.

Jim Colby 06-11-2010 04:05 PM

Re: Down in Jim's Garage
[B][U]June 11[/U][/B]
3x(jump rope drills, 5 pull-ups, 10 push-ups, 15 squats, shoulder stretches). After my lay-off, I was pleasantly surprised that my DUs were ok at first. Unfortunately I seemed to have completely lost my rythm during the past couple of days. It's hard to explain and frustrating.

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

I'm glad we weren't doing the full Cindy today, as this hurt the whole time. Pull-ups were the limiting factor and I was doing singles for the last 5 rounds. I was able to keep up a decent pace of unbroken pushups and squats, but my legs are sore from the front squats, deadlifts and hill runs and my arms were sore from the pullups. My last Cindy before getting hurt was 26 rounds, but I felt a LONG way from that today. I was really slowing down by the end.

Looking forward to the rest day tomorrow. Hope to get a little golf in and watch the U.S./England football match. Upset in the making? Its a bit of a long shot, but you never know........

Jim Colby 06-15-2010 07:25 PM

Re: Down in Jim's Garage
[B][U]June 12[/U][/B]
Planned rest day.

[B][U]June 13[/U][/B]
Had to catch up on some office work before taking my son and his friends to Six Flags. No WOD, but we had a blast on the 'coasters and did a couple of circuits on Kinda Ka. Great day.

[B][U]June 14[/U][/B]
Golf outing at Winged Foot. Unbelievable course. Wide fairways, but tough around the green. Once again, no WOD, but I'm not complaining. Awesome day.

[B][U]June 15[/U][/B]
Ok, time to make up some WOD's after three days off!
3x(5 mins jump rope, 10 push ups, 15 sit ups, 5 pull ups, squat clean practice)
21-15-9 reps of:
Clean 135 pounds
Ring dips
Still working my way back from the injury, and I never really worked much on squat cleans, so I went light today.
8:39 (95#, full squat cleans and chest to hands on ring dips).

Time to move up the weight! I was pretty happy with the result today. The last time I did this was 11/26/09 (also at 95# with full squat cleans) and it took me 14:30. The time before that was on 10/19/09 and it took me 6:46 with power cleans and 135#. There is a world of difference between full squat cleans and power cleans with this WOD.

I'm travelling in Europe through Saturday, but will try to hit the WOD's each day, as the hotels I am staying at seem to be well-equipped. I may not post until I return on the weekend.

Have a great week.

Jim Colby 06-17-2010 04:01 PM

Re: Down in Jim's Garage
[B][U]June 16[/U][/B]
Travel day to Europe.

[B][U]June 17[/U][/B]
For time:
Row 2K
50 20# WB Shots
Row 1K
35 WBS, 20#
Row 500M
20 WBS, 20#

At hotel with no rower or 20# ball, so substituted 1 mile, 1/2 mile, 1/4 mile runs on the dreadmill at a 1% grade for the rows and Thrusters with 10K dumbells in each hand for the WBS.
Good workout with HR hitting 164.

Jim Colby 06-20-2010 04:28 PM

Re: Down in Jim's Garage
[B][U]June 18 and 19[/U][/B]
I was surprised to see that there was no place to work out at all at the hotel I stayed at in Paris, so I took another two days off (from cross-fit, not from great food and wine though). Tough life, I know. June 19 was also a travel day back to the States.

[B][U]June 20[/U][/B]
3x(5 mins jump rope drills, 15 sit ups, 5 pull ups, hand stand practice, OHS - 45 up to 85, bench press warm-up 65 up to 185, shoulder stretches). DUs finally coming back a bit, but still bad at them compared to most people on this board.

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

I don't have a rower so subbed, 400M, 800M and 1600M hill runs for the rowing. Benched slightly more than Rx'd at 190#.

Great workout. HR hit 164 bpm. Very hot outside and in the garage. The hill made its presence known today! I haven't benched in ages and wasn't sure how this would go, but it went ok.

Golfed 9 holes carrying clubs afterwards. Forgot to eat after WOD and bonked towards the end of the round. Real smart, I know. Played well though.

Jim Colby 06-21-2010 05:28 PM

Re: Down in Jim's Garage
[B][U]June 21[/U][/B]
Biked to/from work: 20 hilly miles, then
Jogged 1/2 mile to HS track,
stretched the legs out and began the WOD
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
It was hard to get precise times, since I was using my HR monitor, but the first few were at 15/16 seconds and the last few were at 16/17 seconds.
Jogged 1/2 mile home
Extensive leg stretching.

The cycling/sprinting brick workout was pretty potent, I can assure you, as evidenced by the last 20M of each sprint. Still feeling jet lagged from the Europe trip, lack of sleep and yesterday's bonk after not eating properly. Felt pretty weak on the bike today, but better-than-expected on the sprints. I will sleep well tonight!

Jim Colby 06-22-2010 05:31 PM

Re: Down in Jim's Garage
[B][U]June 22[/U][/B]
Golfed nine holes carrying clubs.
3x(5 mins jump rope drills, 10 push-ups, 15 sit-ups, 5 pull-ups, shoulder stretches)
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Shoulder stretching.

Not quite rx'd since I had to stop a couple times quickly, once to get a quick drink of water and once when I had to change a song. Couldn't get my right knee to the ground due to my recovering rectus abdominus tear. That particular movement really hurts if I go too deep on that side. I have a love/hate relationship with burpees at the best of times and it really hurt tonight since my pecs are still sore from the 60 reps of 190# bench presses the other day. I almost gave up after round three, but then called BS on myself and finished with a HR of 167. Nice WOD.....hopefully it blasted some of the lactic acid build-up in the pecs. I sure hope so since RJ looms tomorrow with 250 push-ups. Oh yeah, jump roping felt solid tonight for the first time in ages.

Jim Colby 06-25-2010 05:47 PM

Re: Down in Jim's Garage
[B][U]June 23 and 24[/U][/B]
Really busy at work and felt like crap, so took the days off. Ordered 15' rope from Rogue to hang in garage.

[B][U]June 25[/U][/B]
Cycled to/from work (20 miles total). Got dragged into a meeting the minute I walked in the door and couldn't eat anything until 12:30. Felt light-headed after cycling with no food for four hours and that screwed me up for the rest of the day. Cycled home from work, hung rope in garage (took 10 mins) and did:
Five rounds for time of:
Run 800 meters (up and down 1/4 mile hill)
15 ft Rope Climb, 5 ascents (not rx'd see below)
50 Push-ups (rx'd 25/10/5/5/5)
Did 5 rope climbs (about 12 feet), then switched to 25 pull-ups per round for the remainder of the workout. I started to get a nasty rope burn on the inside of my ankle after the first five rope climbs and was getting tired from using my arms too much. I'll have to work on the climbs and perhaps wear longer socks or sweats for them next time. They are definitely a lot harder than the pull-ups. HR hit 162, so it was a good workout. The last hill climb was tough.

Jim Colby 06-26-2010 01:38 PM

Re: Down in Jim's Garage
[U][B]June 26[/B][/U]
2.7 mile hill run
Five rounds for time of:
30 pound dumbbell Thruster (30# in each hand), 15 reps
30 unanchored sit-ups
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Extensive stretching

Felt sluggish and flat after yesterday's hard workout. Legs hurt throughout the warm-up run. I don't get a good enough aerobic effort from DU's, since I am not able to string enough together consecutively, so I substituted Wednesday's workout instead for the DUs. Since GHD's aggravate my stomach injury, I subbed straight unanchored situps for the GHDs. This was another long, tiring workout. I'll probably need to take it easier tomorrow, but we'll see how I feel.

Jim Colby 06-27-2010 06:50 PM

Re: Down in Jim's Garage
[B][U]June 27[/U][/B]
Ran 1/2 mile to track. 1 mile in 7:41 at track. Ran 1/2 mile home.
5 rounds for time of
20 jump ropes with cross-overs
20 single leg jump ropes
5 DUs
5 DLs @ 225#
5 Ring Pull-Ups
5 Ring Dips
Lots of stretching.

I wanted to get a bit more running in today, as well as combine elements of the last two WODs to catch up to the crossfit calendar after my trip. I pushed it pretty hard over the past two days, so I decided to keep today's workout light and metcon-oriented. It was very hot and humid outside and in the garage this afternoon and I lost a lot of water today. Aimed for good extension on the ring dips and pull ups. I'll be working these into the daily routine a lot more often (along with rope climbs) in order to get an MU under my belt. I never really focused on the MU, as my emphasis has always been leg strength and endurance, but the MU is starting to bug me, so its a new goal. I'll add OHS, HSPU and DUs to that list and plan to spend some time on all of those.

Jim Colby 06-29-2010 06:20 PM

Re: Down in Jim's Garage
[B][U]June 28[/U][/B]
Rest day.

[B][U]June 29[/U][/B]
Jogged 1/2 mile to HS track
Ran 5x400M with 90 secs rest (1:34/1:36/1:32/1:33/1:32)
Jogged 1/2 mile home
Stretched legs

Got home late from work tonight and needed to catch up on some work at home, so just did my running work-out today. I'll try to double up on the Cross-Fit workouts tomorrow if I have time.

Jim Colby 06-30-2010 08:28 PM

Re: Down in Jim's Garage
[B][U]June 30[/U][/B]
3x(5 mins jump rope drills, 10 push ups, 15 sit ups, 15 thrusters with 20# dynamax ball, 5 pull ups, 3 shoulder presses with 95#, shoulder stretching)
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters (scaled to 135#)
30 Wallball shots, 20 pound ball (rx'd)
95 pound barbells Farmer carry, 40 meters (rx'd)
The barbells must be turned around the cone.
Shoulder stretching.

Didn't include time required to change weights on one of the barbells from 135# to 95#. Didn't seem fair to penalize me for that but it also gave me about 30 secs break per round, so the time would have been a bit higher if I had a third barbell. This was easier than I thought, but rounding the corner was interesting and required some focus. I could have used more weight on the overhead walk, which wasn't very challenging. No time for the double-WOD today....maybe tomorrow, but I'm also doing a bunch of cardio tomorrow. Let's see what happens. My brachialis and tricap is a bit sore from the ring dips and ring pull ups the other day, so I need to be careful, especially with the WOD posted tonight.

Jim Colby 07-01-2010 08:09 PM

Re: Down in Jim's Garage
[B][U]July 1[/U][/B]
3x(5 mins jump rope drills, 10 push ups, 10 sit ups, 5 pull ups, 10 squats, stretching)
2.7 mile hill run
24:17 (felt good, HR mostly in 120s, but touched 142, knees a bit sore though)
Leg stretching
10 squat cleans at 45#
Clean 3-3-3-3-3-3-3 reps
75-95-115-135-135-135 (full squat cleans)
Stopped at 135# since my left elbow is still sore from the ring dips and ring pull ups I did a few days ago. I really started feeling it once I hit 135, so I stopped there.
Shoulder stretching
Iced elbow

Jim Colby 07-05-2010 07:15 PM

Re: Down in Jim's Garage
[B][U]July 2[/U][/B]
Drove to Canada for the weekend, therefore a rest day.

[B][U]July 3[/U][/B]
Ran 2 miles and did a bunch of push-ups, squats and jump-roping.

[B][U]July 4[/U][/B]
I didn't have my bike with me in Canada to ride 30K, so I ran 10K.
51 minutes.
It was slow, but damn hot, and we had a few beer the night before, so that's my excuse for now.

[B][U]July 5[/U][/B]
Wearing a 20 pound vest, three rounds for time of:
1K Run (up and down a hill)
10 Muscle-ups (subbed 10 ring pull-ups and 10 ring dips)
100 Squats
Performed without a vest, since my left elbow was sore after doing ring pull-ups and ring dips about a week ago. With hindsight, wish I had put some weights in my back-pack because my elbow held up well tonight.

Jim Colby 07-06-2010 06:30 PM

Re: Down in Jim's Garage
[B][U]July 6[/U][/B]
CrossFit Rest Day

[U]Key Run Workout #1[/U]
Jogged 0.5 mile to track
400M/800M/1200M/800M/400M with 400M RI (walk/jog)
Jogged 0.5 mile home

102 degrees. Lost a lot of water. Good fun!! :rofl:

Jim Colby 07-08-2010 06:07 PM

Re: Down in Jim's Garage
[B][U]July 7[/U][/B]
Worked late so took the day off.

[B][U]July 8[/U][/B]
3x(jump rope drills, 10x45# OHS, 10 ring pull-ups, 10 ring dips, 5 TTBs, 5 x 35# KBS, stretching)
Did some back squats and KBSs, working up to WOD weight.
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
9:22 Rx'd

Felt nice and bloated today after a pizza dinner last night and a business lunch today complete with key lime pie. I also haven't done any heavy-ish squats or TTBs since tearing my stomach muscle. I therefore didn't expect much tonight, but did way better than expected. Funny how that works sometimes. TTBs and KBSs started out very easy but I really had to grind them out by the end. It was very hot in the garage again today and the big bad boy (the 2 pd KB:evilsmile) was getting frighteningly slippery with sweat at times.

Jim Colby 07-09-2010 05:42 PM

Re: Down in Jim's Garage
[B][U]July 9[/U][/B]
Key Run Workout #2
2.7 mile hill run
HR in mid 130s.

Started off slow on the run, as my legs were a bit sore from my increased running distances/frequency and yesterday's squats, but finished pretty strong. Given the sore legs and sore biceps (from yesterday's ring pull-ups), I decided to postpone "Johnson" until tomorrow.

I think I will sign up for a triathlon in Sept and was looking at Tri bikes today. I'm pretty excited at the prospect of getting a proper Tri bike. Looks like the morning bike/swim workouts may be rearing their ugly heads soon.

Jim Colby 07-10-2010 06:07 PM

Re: Down in Jim's Garage
[B][U]July 10[/U][/B]
[U]Swim Workout[/U]
First time swimming in ages, so kept it to 1000 yds.
200 yd warm-up
some relatively easy intervals, all with 45 secs rest
6x100 yds in ~ 1:45-47
4x50 yds in ~0:45, then went home and did the following CrossFit workout
[U]CrossFit Warm-Up[/U]
3x(jump rope drills, 2 HSPU, 1 min handstand with heel against wall, 5 pull-ups, deadlift weight progression, squat clean weight progression, stretching)
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps (rx'd)
8 Muscle-ups (8 ring pull-ups and 8 ring dips)
155 pound Squat clean, 9 reps (115#)
3 rounds + deadlifts + 6 ring pull-ups

Swimming felt great today, given the lay-off. Knocked-off sets of two HSPUs for the first time ever during the warm-up (could have done more) and handstands were very easy. HSPUs are one of my goats that I will be working on, just like squat cleans, MUs, DUs and OHS. Getting the hang of squat cleans too, but I'm keeping the weight manageable until I nail the technique. They definitely knock the crap out of you though and are probably one of the most tiring exercises going. Started to finally link up some consecutive DUs again. My biceps/brachialis are sore from the ring work and I will be icing them, which together with anti-inflammatories and fish oil seems to work pretty well. All-in-all, a long tiring workout, but I am pleased with it. Time for the ice and the Tour on Versus.

Jim Colby 07-11-2010 03:54 PM

Re: Down in Jim's Garage
[B][U]July 11[/U][/B]
3 rounds: jump rope drills, 15 sit-ups, 5 pull-ups, thruster weight progressions from 45# to 115#, stretching
Five rounds for time of:
135 pound Thruster, 15 reps (scaled to 115#)
Run 400 meters (up and down hill)
18:58 (PR by 5:21) :kicking0:

Felt strong today, but my left elbow joint was still a bit sore so I didn't try rx'd thrusters. I iced my elbow again after the WOD and took some anti-inflammatory meds. I'm getting close to being able to do this WOD rx'd, but it will depend on the day and how quickly it comes up again. This was a tough WOD after dong "Johnson" yesterday. Squat cleans and thrusters back-to-back. Gotta love that. :smiley_ev

I was going to do a hill run after this WOD, but decided to watch start of the World Cup match instead. Should have gone on the run. The game was not pretty and was boring. Glad Spain won though.

Jim Colby 07-12-2010 05:16 PM

Re: Down in Jim's Garage
[B][U]July 12[/U][/B]
I'm feeling a bit run down today after a couple of days of hard workouts and about 4 hours of sleep last night. My injured ab muscle is also bit sore after yesterday's thrusters and I have a 5K race on Thursday night, so I am passing on "Joshie" today with all of the L-pull ups and snatches.

Instead, I cycled to/from work (20 miles total). I felt awful on the ride to work this morning, which is not a surprise, given the lack of sleep, tired legs and perhaps most importantly no coffee (the machine broke). I can normally go without coffee, but not after 4 hours of sleep. The ride home tonight felt pretty good.

Jim Colby 07-13-2010 06:03 PM

Re: Down in Jim's Garage
[B][U]July 13[/U][/B]
3 rounds: Jump rope drills, 5 WBS, 5 SDHP, 5 box jumps, 5 push presses, 5 hurdle jumps, 15 sit-ups, stretching. Felt strong in the warm-up tonight.

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) - No rower, so as usual subbed 12" hurdles in zig-zag pattern (2 hurdles = 1 kcal)

327 (tied PR - ****ed I didn't double check PR before tonight's workout! Could have gotten one more rep.)

Very hot and humid in the garage tonight and this one took a lot of willpower to give it on the last round. Hard to believe, but no achy joints or muscles tonight for a change.

Jim Colby 07-14-2010 09:52 PM

Re: Down in Jim's Garage
[B][U]July 14[/U][/B]
CrossFit rest day

200 yd warm-up
6x100 yd freestyle, 1 min RI
4x50 yd freestyle, 45 sec RI

100's in 1:36-37
50's in 45-46 sec

Trying to keep the intervals focused on quality and technique for a while. I'll increase the yardage and interval lengths once I feel that I'm getting my form back. Felt pretty good tonight.

The bike shop called to tell my tri-bike has arrived. Can't wait to go down and get fitted this weekend.

Jim Colby 07-15-2010 08:29 PM

Re: Down in Jim's Garage
[B][U]July 15[/U][/B]
[U]Verizon Wireless Corporate Challenge 5K[/U]
I clocked my time at 23:34.
Happy with that time since the first 5 minutes was spent dodging people and trying to fine a clean line to run in. I think there were 3 or 4 thousand runners. Too bad about missing the 400M intervals. but I plan to do interval training most Tuesdays going forward. The 5K was a lot of fun!

Jim Colby 07-18-2010 07:55 PM

Re: Down in Jim's Garage
[B][U]July 16[/U][/B]

[B][U]July 17[/U][/B]
Rest. Golfed nine holes.

[B][U]July 18[/U][/B]
Cycled ~17 miles in ~ 53 minutes, then
Deadlifts 1-10-1-20-1-30
325-245-325-225-325-185=1630 lbs (same as 12/31/09), then
Cycled 7 miles easy with my wife, then
9-7-5 Ring pull-ups/ring-dips (untimed), then
Golfed 9 holes carrying clubs

Hot again today, but felt good.

Jim Colby 07-19-2010 05:16 PM

Re: Down in Jim's Garage
[B][U]July 19[/U][/B]
I was in my cycling gear this morning and ready to cycle to work and then the storms rolled in, so I skipped the cycling (weather should be better tomorrow).

Decided to swim after work instead (all freestyle yds with 1 min. RIs):
200 warm-up
6 x 100 (1:34-37)
4 x 50 (0:44-45)
Haven't worked out in the pool consistently for a while, so I'm keeping the intervals and total yardage short for the time being and trying to focus more on technique.

Was going to do today's crossfit WOD afterwards, but ran short on time. Will try to fit it in tomorrow after work. Could be interesting doing that one off the bike.

Jim Colby 07-20-2010 03:12 PM

Re: Down in Jim's Garage
[B][U]July 20[/U][/B]
Cycled to work - Hilly 20 mile round trip

At lunch:
Easy 10 minute jog to warm up
1200M at 6:58 min/mile pace
walk 200M
1000M at 6:40 min/mile pace
walk 200M
800M at 6:30 min/mile pace
walk 200M
600M at 6:18 mim/mile pace
walk 200M
400M at 6:00 min/mile pace
Easy 10 minute job to warm down
Stretch again

No time for CrossFit WODs again today. Plan to double-up tomorrow in morning and at lunch. Gotta do that nasty Helen metcon.

Jim Colby 07-21-2010 11:49 AM

Re: Down in Jim's Garage
[B][U]July 21[/U][/B]
3 sets: 5 mins Jump roping - crossovers, single legs, DUs; 10 push ups, 5 pull ups, 15 sit ups, 10 KBS 1 pood)
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
I did this at the office gym at lunch and had to stop and wait a bit for the pull-up bar. Since I didn't count that time, I had more rest than allowed, which helped my time a bit. The runs and KBS were pretty easy and I definitely could have run faster, but decided to take it easy after yesterday's intervasl. I am still struggling with pull-ups after taking my injury break from cross-fit and those were tough for me. I was doing singles at the end of all sets and even those were very hard.


Jim Colby 07-24-2010 01:23 PM

Re: Down in Jim's Garage
[B][U]July 22 and 23[/U][/B]
Really busy at work so no WODs

[B][U]July 24[/U][/B]
[B]Cycled 15 miles (hilly) in 49:13[/B], then

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom (rx'd)
12' Wall climb (subbed 12' rope climb)
95 pound Overhead squat, 21 reps (scaled to 45#)
12' Wall climb (subbed 12' rope climb)
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar (rx'd)
95 pound Ground to overhead, 21 reps (rx'd)
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps (subbed burpee, then box-assisted muscle-up on pull-up bar)
20 ft Rope Climb, 3 ascents (subbed 12' rope)
Twelve minute time cap. Score time of completion or reps completed within the cap.

[B]Part A: 1 Round plus push-ups plus 1 rope climb
Part B: 1 Round
Part C: 1 Round plus 5 burpee assisted pull-up bar MUs[/B]

Performed this cycling/crossfit combo in the middle of the afternoon in brutal heat/humidity and it was all I could do to finish. Felt like quitting after Part B, but kept going. The cycling felt good, but the games WOD afterwards was very tough!! Certainly put me in my place.

Jim Colby 07-25-2010 04:03 PM

Re: Down in Jim's Garage
[B][U]July 25[/U][/B]
The usual warm-up of ~20 mins,

[U]CrossFit Total[/U]
BS 275 (F at 300)
SP 145 (F at 155)
DL 325 (F at 345)
CFT 745 (down from 800 on 11/09, but I haven't been doing much heavy lifting due to a stomach injury in Feb.)

Then did a hill run of just under 5 miles n 39:15. HR in 120s for most of run and then 140s-150s at the end of the run.

Did great on the hill run but not so well on the CFT. The lack of heavy lifting this year is showing. I also tried too big of a jump in weight on the final lifts and my left elbow was sore today after yesterday's games WOD, so that hindered my SP. My last CFT was 800 on 11/09 (295/155/350). I should be (hope to?) able to get back to that score this year.

Jim Colby 07-26-2010 07:40 PM

Re: Down in Jim's Garage
[B][U]July 26[/U][/B]
Cycled 10 miles to work: 32:45
Cycled 10 miles home: 32:30, then went to the pool
(All freestyle yds with wall starts):
200 yd warm-up (untimed)
6x100 yds (1:34-1:140, most around 1:35)
4x50 yds (0:43-0:45)

I love my new TT bike. I can hold > 20 mph even on slight uphills and into headwinds and hold 22-23 consistently and pretty easily on flattish roads. Can't wait to try my new carbon wheels, which are still sitting in the garage.

Almost got killed on the commute to work today. I was heading around a slight bend in the road at an intersection with a bit of a down-hill slope and a Bimmer tried to squeeze a left turn in ahead of me (significantly underestimating my speed ~ 30 mph). I would have hit it dead-on, but slammed on the brakes and swerved left, putting the bike into a skid into the oncoming lane, then I swerved right hard, pulling out of the skid and back into my lane. I have no idea how I pulled off that manoeuver on my new TT bike, but its amazing what you can do when your life is on the line. This is the same corner where a car knocked my son off his skateboard and into the ditch with a broken wrist, almost ruining his swim season. I think we'll call this corner Dead Man's Curve.

Swimming felt good, but my left elbow is still sore from yesterday and the swimming seemed to aggravate it. I'm icing it tonight and taking extra fish oil and anti-inflammatories.

Jim Colby 07-27-2010 07:26 PM

Re: Down in Jim's Garage
[B][U]July 27[/U][/B]
Tuesday is interval day. Squeezed this one in at lunch at the office gym (performed on a treadmill at 1%).
1 mile easy warm-up
4x1k at 6:58/mile pace.

I strained my left calf muscle/achilles tendon (the one I had surgery on a few years ago), on the fourth interval, so I cut out the last interval and the warm-down. Being stubborn, I finished the 1k and made it worse. I think I was a bit dehydrated and didn't warm up enough. I'll have to give it some TLC for a few days. Too bad about the strain because I felt strong otherwise.

I was going to do "Roy" tonight, but I need to give the calf a bit of a rest. I'll see how I feel tomorrow and perhaps sub "Roy" for the 5K since I've been doing a lot of running recently. I'll also cycle to work and maybe squeeze another swim in if I can drag myself out of bed early enough tomorrow morning. Let's see how I feel tomorrow.

Jim Colby 07-28-2010 07:02 PM

Re: Down in Jim's Garage
[B][U]July 28[/U][/B]
Twice through: Jump rope drills, 5 DH pull-ups, 10 push-ups, 15 sit-ups, stretching. My calf/achilles felt much better today, but I tweaked it again doing DUs during the warm-up, so decided to bag the box jumps during "Roy" today.

Thought I would join a few other posters on this forum and give the 5-3-1 strength program a try. Tonight, I started with bench press. The program is based on a 1 rep max and the heaviest weight I've lifted on bench was 250 during the 1-10-1-20-1-30 cycle in December. That weight didn't seem too bad, so I am guessing at a 1 rep max of 275.
Loosened up with:10x45# and 10x135#, then

[U]Crossfit WOD[/U]
Five rounds for time of:
225 pound Deadlift, 15 reps (rx'd)
20 Box jumps, 24 inch box (skipped due to sore calf/achilles)
25 Pull-ups (scaled to 10 due to sore elbow - yep, I'm a bit of a wreck right now)

Stretched to warm down.

Jim Colby 07-29-2010 07:12 PM

Re: Down in Jim's Garage
[B][U]July 29[/U][/B]
3 circuits: 10x45# back squat, 10x45# snatch, 10x45# shoulder press, stretch

Back Squats: 5x135#, 5x175#, 5x205#, 10x230#
Shoulder Press: 5x95#, 5x110#, 7x125#

[U]CrossFit WOD[/U]
For time: Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
2:45 with 95#

My calf muscle is better today, but still sore so I avoided both my Thursday run and jump ropes during tonight's warm-up. My legs were also a bit sore from all of the deads yesterday, so I didn't have high expectations for tonight's workout, but I actually felt very good. I should have pushed for another two reps on back squats, but I didn't want to push it, given my bad luck with injuries. Same thing with the snatches. I don't work out with snatches much and have never done Isabel before, so I erred on the light side. Snatches were 20/5/5 and I could have pushed an gotten 30 straight, but didn't want to hurt myself again. Fyi, snatches were muscle snatches since my OHS are horrible due to shoulder inflexibility.

Anyway, tonight's workouts were fun and I feel pretty good about the results.

Scott Jenkins 07-30-2010 02:23 AM

Re: Down in Jim's Garage
Good to see your mixing up the 5-3-1 with main page, I think they work well together when main page is metcon especially. Quick work on Isabel also, you definately need to up the weight next time Jim.

Jim Colby 07-30-2010 06:48 PM

Re: Down in Jim's Garage
[B][U]July 30[/U][/B]
Thanks Scott. So far, so good with the 5/3/1. I'm enjoying the change of pace with the strength work. Yeah, I did go a bit light with 95# on Isabel. It felt pretty easy with no press-ups, very little rest, etc. That one was hard for me to estimate since I don't work on that lift much. Looking forward to the next time it comes around. Might even try it rx' never know, or maybe go half way to 115#.

CrossFit and strength rest day for me today.

[U]Cardio - Swim Workout (all freestyle yds with 1 min rest intervals)[/U]
200 yd warm-up
6x100 in ~ 1:35
4x50 in ~ 0:44
Stretched shoulders

Jim Colby 07-31-2010 01:32 PM

Re: Down in Jim's Garage
[B][U]July 31[/U][/B]
Cycled 15 miles around Great Swamp - Some good hills en route
47:52 (PR by 1:21)

[U]5/3/1 Strength[/U]
Week 1/Wave 1
11x270# (probably could have squeezed out a couple more but my hands felt like they were about to rip open)

Jim Colby 08-01-2010 01:29 PM

Re: Down in Jim's Garage
[B][U]August 1[/U][/B]
Jogged 1/2 mile up hill to HS track
6 rounds for time of:
Run 400 meters
25 Burpees

Dead-Hang Pull-Ups - Slow, paused at bottom of each rep, good form about 90 secs rest between sets

It's been 5 days since I strained my calf/achilles, so I thought I would give yesterday's WOD a go. Jogged VERY slow to the track and stretched thoroughly. On the first lap I felt it become sensitive again when I started to pick up speed beyond an 8 min/mile pace, so I stopped the clock and was ready to bail on the WOD. After stretching for about 15 secs, I thought, what the hell, I'll just jog back to the start and started the watch again. Got around the track and thought, let's just try 25 burpees and see how it goes. So I just kept going and finished the WOD. I had to stop one more time for about 20 secs to stretch the calf, but I got through the WOD ok without too much damage. The calf feels a bit tender, but not too bad, so I guess I'll ice it.

Jim Colby 08-01-2010 01:30 PM

Re: Down in Jim's Garage
Oh yeah, forgot to mention that the 25:39 was a PR by 6 minutes (from last Sept) despite the sore leg.

Jim Colby 08-02-2010 06:01 PM

Re: Down in Jim's Garage
[B][U]August 2[/U][/B]
Cycled 10 miles to work 31:06 (PR by 1:17)
Cycled 10 miles home from work - slightly harder route 32:28 (PR by 2 secs)
Route is quite hilly.

[U]At Lunchtime[/U]
3x(10 push-ups, 10 sit-ups, 10 squat clean thrusters 45#-65#, 5 DH pull-ups)
5/3/1 Week 2, Wave 1
Bench Press
10x135#, 3x175#, 3x200#, 7x225# (F on rep #8), then
[U]CrossFit WOD[/U]
Five rounds for time of:
135 pound Squat clean thruster, 5 reps (scaled to 115#)
10 Chest to bar pull-ups

I wasn't looking forward to today's WOD, since I have never been strong on pull-ups and don't practice Oly lifts. I thought 115# was a good weight to try in order to work on good form and avoid injury. SCTs weren't too bad (unbroken 3 rds, then 3/2) and each round was done in 35-45 secs, but pull-ups were slow.

Jim Colby 08-04-2010 07:31 PM

Re: Down in Jim's Garage
[B][U]August 3[/U][/B]
Rest day.

[B][U]August 4[/U][/B]
3x(10 push-ups, 15 sit-ups, 5 DH pull-ups, 15 squats)
Back Squat: 10x45#, 5x135#, 3x190#, 3x215#, 6x245#
Shoulder Press: 10x45#, 5x 65#, 3x100#, 3x115#, 5x130#
[U]Cardio (Evening)[/U]
Swim (all freestyle yards with ~ 1 min RI)
1x200 warm-up
1x200 at 3:30 pace
8x100 at 1:40 pace
6x50 at 0:45 pace (45 sec RI)

Increased swim workout distance from 1000 yds to 1500 yds tonight and went a little slower. Felt sluggish. Hope to make up some of this cycles WOD's tomorrow.

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