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

Jim Colby 12-07-2010 08:10 PM

Re: Down in Jim's Garage
 
[B][U]December 6[/U][/B]
Had to work late again (year end is quite busy for me) and missed yet another workout day. :mad:

[B][U]December 7[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 5 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
Some easy reps of today's WOD
[U]WOD[/U]
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows
[B]24:41[/B]
I was interrupted once during the WOD for about a minute and didn't count the time, so my real time would have been a bit slower.
[U]Warm-Down[/U]
Shoulder and calf stretches

My jump roping is getting better. I think the other drills I am doing (one-leg and two-leg drills jumping in patterns among the four quadrants and cross-over jumps) is helping me get my rhythm better, which in turn is helping my DUs. I am consistently doing 4-5 DUs in a row now, which is an improvement.

Today's WOD was a killer and it was all about the snatches, which I ended up doing 3 at a time for the most part. The good thing about the snatches was that they tired me out so much that I was forced into using good form to complete the sets. Once my form got better (opening the hips aggressively rather than using my arms), the bar came up so fast that I almost lost control of it a few times. I don't focus much on the oly lifts and am not very good at them, so this was a good WOD for me to do.

Jim Colby 12-08-2010 08:08 PM

Re: Down in Jim's Garage
 
[B][U]December 8[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump roping
5 minutes of dynamic stretching and mobility work
[U]WOD[/U]
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
135,185,215,235,255,275,295,315,335,345

Jump roping felt really good. Just noticed that I did the deadlift sets a bit faster than rx'd since I started each set on the minute and didn't rest a full minute between sets. I was sore today (including my lower back) from all of the snatches yesterday, so I didn't go as heavy as I could have. My 1 rep dead lift PR is 355# and I think I could have done two reps at heavier than that, but decided to lay off for tonight, given the sore lower back. Deadlift PR coming soon!

Jim Colby 12-09-2010 08:17 PM

Re: Down in Jim's Garage
 
[B][U]December 9[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
[B]12:29[/B]
[U]Warm-Down[/U]
Shoulder and calf stretching

21 degrees in the garage tonight, so wore my cold weather gear and kept my hat on the whole time. Warmed up pretty quick. My arms are feeling pretty sore from all of the pull-ups.

Jim Colby 12-11-2010 02:15 PM

Re: Down in Jim's Garage
 
[B][U]December 10[/U][/B]
Missed another work-out day. Had to be down at the pool early this morning to time at a swim meet and then had to work late.

[B][U]December 11[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work

[U]Filthy Fifty[/U]
50 Box jump, 24 inch box (2:25)
50 Jumping pull-ups (4:01)
50 Kettlebell swings, 1 pood (5:55)
Walking Lunge, 50 steps (7:18)
50 Knees to elbows (10:39)
50 Push press, 45 pounds (12:22)
50 Back extensions (14:00)
50 Wall ball shots, 20 pound ball (17:34)
50 Burpees (24:10)
50 Double unders (29:29)
[B]29:29[/B]

The time for the Filthy Fifty was not quite legit since I had to stop part-way through for the guys to deliver our Christmas tree and then start again, so I had the advantage of a rest period.

I felt like crap today. The last three stations went on forever, especially the burpees. My shoulders siezed up pretty good doing DUs and it took me over 5 minutes to complete them. I'm getting better at them but am still bad at them.

Jim Colby 12-12-2010 07:21 PM

Re: Down in Jim's Garage
 
[B][U]December 12[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work

[U]WOD[/U]
[B]"Lynne"[/B]
Five rounds for max reps of:
Body weight bench press
Pull-ups
[B]Bench (190#): 15/15/15/11/11=67 (PR by 4 - was hoping to do 75, but I'll take a PR)
Pull-Ups: 15/15/15/15/1/=78 (Tied PR)
Total: 145 (PR by 4 - thought I'd get 150, but this is ok)
[/B]
[U]Warm-Down[/U]
Shoulder stretches

Time to kick the training up a notch this week. Too many rest days and not enough overall work. Feeling kind of off right now.

David Orr 12-14-2010 01:07 AM

Re: Down in Jim's Garage
 
Nice job Jim. Lynne looks like she might fill the bill for tomorrow.

Jim Colby 12-14-2010 08:30 PM

Re: Down in Jim's Garage
 
Thanks Dave. That WOD plays to some of your strengths, so you should do well on it.

[B][U]December 13[/U][/B]
Lots of work again today but once again WOD. :ranting2:

[B][U]December 14[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work

[U]WOD[/U]
[B]"Whitten"[/B]
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters (up and down a 400M hill)
22 Burpees
22 Wall ball shots, 20 pound ball
[B]45:20[/B]

[U]Warm-Down[/U]
Stretched shoulders, hamstrings and did some calf/hip mobility work.

Had to work late AGAIN tonight and arrived home in a bad mood, but said to hell with it I'm doing Whitten. Didn't finish until 9:30 and it was 19 degrees in the garage, which ended up being a good temp to do this WOD in (I was stripping down by the time it ended). It was all about the burpee/wall ball shot combo for me (quite the shoulder burn). The swings/box jumps/runs weren't too bad. Ok, I feel better now. :)

Suzanne Campbell 12-14-2010 09:55 PM

Re: Down in Jim's Garage
 
That was a tough one! Did it on Sunday and ran outside in the snow and wind. The runs were the only pleasant part of that WOD. Good job.

Scott Jenkins 12-15-2010 04:04 AM

Re: Down in Jim's Garage
 
[QUOTE=Jim Colby;879489]Thanks Dave. That WOD plays to some of your strengths, so you should do Had to work late AGAIN tonight and arrived home in a bad mood, but said to hell with it I'm doing Whitten.[/QUOTE]

That's brilliant, bad moods can make really tough workouts much more doable. Good work, I missed that one. A bad temper helps with Oly lifting also I find.

Jim Colby 12-16-2010 09:04 PM

Re: Down in Jim's Garage
 
Yeah, you're right Scott. The key is to turn something negative (bad mood) into a positive (great workout) and then everything comes back into perspective. Whitten was a good one. A long grind. The endorphins of doing that WOD in the cold temps mellowed me right out.

[B][U]December 15[/U][/B]
Another long work day and another missed WOD.

[B][U]December 16[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
Deadlift: 135#x10, 185#x5, 230#x5, 170#x5, 305#x7
Shoulder press: 45#x10, 105#x5, 125#x5, 140#x6
[U]Warm-down[/U]
Shower

Think I'll do some cardio tomorrow, maybe a swim WOD and skiing leg WOD. Work load should lighten up a bit now.


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