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

Jim Colby 12-26-2010 05:52 PM

Re: Down in Jim's Garage
 
[B][U]December 26[/U][/B]
[U]Swim Workout[/U]
1x400 yds (warm-up, untimed)
2x200 yds (3:30, 3:25)
4x100 yds (1:35-37)
6x50 yds (0:41-44)

[U]Skill Work[/U]
10 minutes of jump rope practics
Power cleans: 3x135#, 1x155#, 1x175# (tied PR), 185# (F)

[U]Necessary Work[/U]
Shoveled 4" of snow with my son (30 minutes). One more snow circuit tonight and then probably another very big one in the morning.

Swim felt good and the times are starting to drop. jumping rope felt good, power cleans sucked. I thought I would get 185# easy, but need to be a bit quicker and aggressive dropping under the bar. More practice needed. I think I will add this to the 5-3-1 weekly rotation.

Scott Jenkins 12-27-2010 02:25 AM

Re: Down in Jim's Garage
 
You got snow at Christmas, I am jealous, we just get it for the two weeks before when I need to drive to work. Good to see your finding time to workout through the holiday. Have a great Christmas Jim.

Jim Colby 12-27-2010 08:15 PM

Re: Down in Jim's Garage
 
Yeah, we got about 19 inches of snow. Took me three hours to shovel out, but it was a nice work-out with my dog (she catches the snow in her mouth and drives me crazy but has fun) and now it's beautiful out. I definitely need to keep working out due to the overindulgence of the holidays. The real party crowd arrives tomorrow! Have a nice Christmas holiday too Scott and keep up the great work! I also appreciate the advice you've given me this year.

[B][U]December 26[/U][/B]
An extra WOD yesterday. 90 minutes of heavy shoveling before bed.

[B][U]December 27[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 times through the following circuit: 5 strict ring pull-ups, 10 push-ups, 20 sit-ups, 10x45# OHS
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main Workout[/U]
[B]"DT"[/B]
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
[B]12:41 (scaled to 135#)[/B] (last time was 11:41 at 95#)
[U]Stability 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
[U]Warm-Down[/U]
Shoulder, calf, hip and hamstring stretching
45 minutes of shoveling wind drifts

Broke my other Buddy Lee rope tonight in the cold garage, even though I kept it indoors until just before the WOD and only jumped on the rubber mat. I was just about to break my record of 10 consecutive DUs when it broke. I had to switch to my final rope, a Fitness Gear one and, surprisingly, I liked it (it was easier to get going). Got a bunch of 9s in a row but kept choking on #10. DUs are slowly getting better, but its time to order some replacement ropes. DT was tough, but I was happy with my improvement versus last time. Smashed my nose really hard with the bar during round three of the "DT" push jerks and saw stars and scraped my nose up a bit. Good fun!:smiley_ev

Suzanne Campbell 12-27-2010 09:13 PM

Re: Down in Jim's Garage
 
Good work with DT! I did that one last Friday and I'm still sore today. It's a tough workout. Hope your nose heals quick :)

Jim Colby 12-28-2010 02:10 PM

Re: Down in Jim's Garage
 
[B][U]December 28[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
10 minutes of dynamic stretching and hip/calf/shoulder mobility work
[U]Main WOD[/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 - 6:35, round 2 - 6:48, round 3 - 6:44[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

Scott Jenkins 12-29-2010 02:18 AM

Re: Down in Jim's Garage
 
That's a huge improvement on 'DT', 40lb extra and only 1 minute slower than last time, its all about those HPC's. Also I am hearing you on the old rope, was so tempted to go back to mine after not getting on with the buddy one, normal ropes are under-rated.

Enjoy the party and glad that your crowd can still get to you through 19 inches of snow!! , that would bring this country to a complete halt, we have trouble with 3 inches.

Jim Colby 12-29-2010 04:02 PM

Re: Down in Jim's Garage
 
Thanks Scott. I was surprised at how much I had improved when I went back and looked at my last result. Admittedly, that was more than a year ago.

Because the BL ropes have so little resistance beween the rope and the handle, it takes me a couple of jumps to get the rope cranked up to full speed, whereas with the normal ropes friction between the handle and the rope feels like it makes it easier to get them up to speed initially. Thats not as much of an issue if you're good enough that you don't miss many reps and need to start over, but its more of an issue for me. I think the BL ropes can spin faster once you get them going if you use the proper technique.

[U][B]December 29[/B][/U]
I had to work late today, so I missed my workout. It's been 7 days in a row without a break, so perhaps a rest day isn't such a bad thing. I want to hit it hard tomorrow though.

Jim Colby 12-31-2010 05:41 PM

Re: Down in Jim's Garage
 
[B][U]December 30[/U][/B]
Another really busy day and no time to work out.

[B][U]December 31[/U][/B]
Busy at work and burning the candle at both ends, but snuck in the following workout before tonight's festivities.
[U]Warm-Up[/U]
10 minutes of jump roping
[U]Main Workout[/U]
Deadlift: 10x135#, 5x185#, 3x225#, 1x275#, 1x325#, 1x365# (PR by 10#)
Shoulder Press: 10x45#, 5x95#, 1x135#, 1x160# (PR by 5#)
2.6 mile hill run (untimed due to black ice on the road)
[U]Warm-Down[/U]
Stretched legs

Felt like crap today: bad diet, lack of sleep and really busy over the past few days and two days in a row without a workout. Really didn't feel like working out tonight, but got the PRs in so I am happy with that. On a good day I would have gone for bigger PRs, but I didn't think today was the right time for that. I'll save that for January.

Scott Jenkins 01-01-2011 06:50 AM

Re: Down in Jim's Garage
 
Happy New Year Jim, glad to see you have pushed through and trained enough to keep moving forwards in the holiday.

Jim Colby 01-02-2011 08:12 PM

Re: Down in Jim's Garage
 
[B][U]January 1[/U][/B]
Recovery day from the week's activities. Needed to just relax today.

[U][B]January 2[/B][/U]
[U]Warm-Up[/U]
10 minutes of jump roping
5 minutes of push-press and KBS warm-up, plus some pull-ups
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
[B]"Jack"[/B]
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
5 rounds in 9:37 (called for dinner so had to abort)
14 seconds faster than last time through 5 rounds, so a PR of sorts. I definitely had 10 rounds in me today.

During the warm-up I hit 10 consecutive DUs (my old PR) twice in a row and then got 12, a new PR. My goal this year was to hit 20 and it may come sooner than I thought.

This week I want to start twice a days, so we'll see how that goes.


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