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

Jim Colby 05-04-2011 05:54 AM

Re: Down in Jim's Garage
 
[B][U]May 3[/U][/B]
4.6 mile hill run (42:14, HR in 120s, went easy)
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

Jim Colby 05-04-2011 07:39 PM

Re: Down in Jim's Garage
 
[B][U]May 4[/U][/B]
2.6 mile hill run (23:57, HR avg 123, max 139)
3x through the following circuit:
- 10 DH ring pull-ups
- 10 ring dips
Stretched

Jim Colby 05-05-2011 06:22 PM

Re: Down in Jim's Garage
 
[B][U]May 5[/U][/B]
[U]Lunch[/U]
Swam 15x100, 30 sec RI (mostly 1:40-1:45 pace)
[U]After Work[/U]
Cycled 15 miles, Great Swamp Loop, Moderate Hills 47:49 (PR by 3 secs), HR Avg. 126, max 139, then
3x through the following circuit:
- 25 sit-ups, unanchored, hands touch floor behind head and toes
- 15 knees to elbows
Stretched

Jim Colby 05-06-2011 08:31 PM

Re: Down in Jim's Garage
 
[B][U]May 6[/U][/B]
[U]Lunch[/U]
Ran 4.3 miles -Mile 1 at warm up pace of about 11 min/mile, mile 2 a bit faster at 9 min/mile, miles 3 and 4 walked 50 sec at 3.9 mph and finished the mile at 8 min/mile, then did a warm-down. The last two miles averaged a 8:24 min/mile pace and is what I am thinking of doing for the half-marathon next weekend, which would give me a 1;50 time. Still trying to decide between run/walk and a straight run. Will experiment a bit more on Sunday over a longer distance. HR was in the upper 130s at the 8 min/mile pace and otherwise in between 110-125.

[U]After Work[/U]
10 mins of jump rope practice
10 mins of mobility work and dynamic stretching
Power Cleans: 3x110#, 3x130#, 8x145#
Deadlilfts: 10x135#, 5x185#, 3x220#, 3x250#, 8x285# (could gotten 10, maybe more, but took it easy before next weekend's race to avoid injury, felt strong though)
DH Pull-ups: 5, 5, 11
Stretched

Jim Colby 05-07-2011 08:54 PM

Re: Down in Jim's Garage
 
[B][U]May 7[/U][/B]
Cycled 15 miles, Great Swamp Loop, Moderate Hills 47:38 (PR by 11 secs)
Bench Press: 10x135#, 3x190#, 3x220#, 4x245# (I think I had another one or two reps in me, but had no spotter, so chickened out)
Stretched

Jim Colby 05-08-2011 02:38 PM

Re: Down in Jim's Garage
 
[B][U]May 8[/U][/B]
3 mile warm-up jog
5x1 mile intervals at marathon running pace (8:40 min/mile), 400M walk RI
2 mile warm-down jog
11 miles total, then
3x the following circuit:
- 10 ring pull-ups (10, 8/2, 6/2/2)
- 10 ring dips (10, 10, 5/3/2)
Stretched

David Orr 05-08-2011 05:45 PM

Re: Down in Jim's Garage
 
Really nice work Jim. I'm jealous!:)

Jim Colby 05-09-2011 06:56 PM

Re: Down in Jim's Garage
 
[B][U]May 9[/U][/B]
[U]At Lunch[/U]
Swimming: 15x100 yds, 30 sec RI (Mostly 1:40, a bit slower than that at the beginning and slightly faster than that pace at the end)
[U]After Work[/U]
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
Shoulder Press: 10x45#, 5x95#, 5x120#, 3x135#, 3x150#
Stretched

My right elbow was kind of sore during the shoulder presses. I think I strained it moving my daughter into her new apt and carrying all of the furniture up 51 steps of winding staircase.

Jim Colby 05-10-2011 08:05 PM

Re: Down in Jim's Garage
 
[B][U]May 10[/U][/B]
[U]Lunch[/U]
Ran for 45 minutes on treadmill at 1% grade. Slow 10 minute warm-up walk/jog and 5 minute warm-down walk/jog included in time. Covered 5 miles. Middle two miles at 8:24 min/mile and 8:00 min/mile. Just trying to see how I feel in order to set my pace on Sunday's half marathon. HR hit high 130s at 8 min/mile and low 130s at 8:24 minute/mile. Felt pretty good.
Stretched.

[U]After Work[/U]
Cycled 15 miles (48:12, HR avg. 127 and max 137)
OHS: 10x45#, 5x70#, 3x75#, 2x85#
DH pull-ups (1 sec pause at bottom): 5-5-12
Stretched

Jim Colby 05-11-2011 05:16 PM

Re: Down in Jim's Garage
 
[B][U]May 11[/U][/B]
Ran 3 miles at lunch (warmed-up, 8 min mile for 1.5 miles, then warmed down, HR in mid-upper 130s during 8 min/miles), then
Bench Press: 10x135#, 5x205#, 5x230#, 3x255# (slight assist on rep 3).

Not very happy with the bench press today. I'm starting to lose some weight and I think that and the distance training is somewhat at odds with strength gains. However, I hope to continue to see strength improvements, but perhaps not as quickly as if I were emphasizing that in my training.


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