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

Jim Colby 01-13-2011 10:32 PM

Re: Down in Jim's Garage
 
Thanks everyone. Still pretty sore and stiff today, but a not quite as bad as yesterday. I think I could have managed a swim workout, but was swamped at work and thought it would probably be a good idea to take a complete rest day.

I plan to swim tomorrow and maybe do something else too.

Jim Colby 01-15-2011 04:37 PM

Re: Down in Jim's Garage
 
[B][U]January 14[/U][/B]
Late day at the office. Back still sore. Another rest day.

[B][U]January 15[/U][/B]
Back still sore, but getting better each day. Can't sit around any longer.
[U]Warm-Up[/U]
10 minutes of jumping rope.
3 circuits of: 5 DH pull-ups, 5 push-ups, 20 sit-ups, 10 squats
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
Complete as many rounds as possible in 15 minutes of:
Row 250 meters (subbed 25 SDHP since I don't have a rower)
25 Push-ups
[B]8 Rounds + 25 SDHP + 14 push-ups[/B]
[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
[U]Warm-Down[/U]
Shoulder stretching

Thought it was a good idea to avoid any heavy work today so picked a high-rep/low-weight metcon. My back was stiff during the early warm-up, but I hit a new DU PR of 28 on the first go. Should have done a higher number because I was in a real groove, but I had a momentary lapse of concentration when I beat my old PR. Felt good during the WOD and my back actually feels looser and better after the WOD.

Suzanne Campbell 01-15-2011 04:42 PM

Re: Down in Jim's Garage
 
Excellent work on the rowing/push up workout Jim! Hope your back holds up ok. Take care!

Jim Colby 01-16-2011 01:20 PM

Re: Down in Jim's Garage
 
Thanks Suzanne! You have been doing some really good work yourself! My back is still sore but not nearly as bad as it was. Thanks for asking.

[B][U]January 16[/U][/B]
[U]Warm-Up[/U]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 10 x 45# OHS, 10 push-ups, 20 v-ups
10 minutes of mobility work and dynamic stretching
[U]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 - 6:05 (PR by 5 secs), round 2 - 6:12, round 3 - 6:12, 18:29 total time (PR by 21 secs)[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

Jim Colby 01-17-2011 07:45 PM

Re: Down in Jim's Garage
 
[B][U]January 17[/U][/B]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 15 squats, 10 push-ups, 20 sit-ups
10 minutes of mobility work and dynamic stretching
OHS Practice: 10x45#, 5x60#, 5x70#, 7x75#
Played around on the rings a bit working on my muscle up.

Worked late again and was feeling kind of sore after the weekend's workouts. I've decided to bite the bullet and start working on my OHS. It's embarrassing to even write down the weights I'm using, but I'm forcing myself to do it. It wasn't too long ago that I was equally bad at DUs and tonight I set another PR at 31. I could have gone further, but had a bad grip on one handle and it slipped from my hand. I think I'll also add power cleans and front squats to my 5/3/1 program. Once I'm better at those, I'll switch to squat cleans, which I'm also bad at.

Suzanne Campbell 01-17-2011 07:53 PM

Re: Down in Jim's Garage
 
[QUOTE=Jim Colby;892462][B][U]January 17[/U][/B]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 15 squats, 10 push-ups, 20 sit-ups
10 minutes of mobility work and dynamic stretching
OHS Practice: 10x45#, 5x60#, 5x70#, 7x75#
Played around on the rings a bit working on my muscle up.

Worked late again and was feeling kind of sore after the weekend's workouts. I've decided to bite the bullet and start working on my OHS. It's embarrassing to even write down the weights I'm using, but I'm forcing myself to do it. It wasn't too long ago that I was equally bad at DUs and tonight I set another PR at 31. I could have gone further, but had a bad grip on one handle and it slipped from my hand. I think I'll also add power cleans and front squats to my 5/3/1 program. Once I'm better at those, I'll switch to squat cleans, which I'm also bad at.[/QUOTE]

Good on you to work on those weaknesses! OHS is one of mine as well. Mobility work and patience with using lighter weights will pay dividends in the long run.

David Orr 01-17-2011 10:30 PM

Re: Down in Jim's Garage
 
I'll let you be my inspiration, Jim. We have the same weaknesses, except that you are working on yours. Guess it's time to start doing the same. Hope it's not too late!:o

Deb Weber 01-18-2011 05:04 AM

Re: Down in Jim's Garage
 
Don't feel bad, Im working on OHS lately with JUST THE BAR!! I always roll & do trigger point on pecs/shoulders/back before, do passthrus etc. & it helps. Seems like it gets easier as I get more warmed up....hardest for me is to get LOW and stay upright. It is what it is!! I fall on my butt a lot!!:o

Jim Colby 01-18-2011 08:23 PM

Re: Down in Jim's Garage
 
Thanks Suzanne...I think I will need patience on OHS. Dave, are you kidding? You're ready to go! Once I started using the jump-rope program shown here: [url]http://www.uwyo.edu/uwstrength/info.asp?p=8995[/url]
my DUs started to improve very quickly. I only started that routine in November I think and it suddenly clicked within the last two weeks. Deb, if by a pass through you mean holding a bar in front of you and passing it over your head while holding it with both hands until it is behind you at your butt, I will never, ever be able to do that. I can only get the bar about 6" behind my head at most. I will try to work on it, but not sure I will ever get there. I am making sure I get nice and low though, at least down to dynamax ball level. My hip is a little sore today from yesterday's OHS.

[U][B]January 18[/B][/U]
10 minutes of jump roping
Bench Press: 10x45#, 10x135#, 5x175#, 5x215#, 10x 225# (very slight assist on rep 10 :ranting2:)
Ran 5K on treadmill at 8 min mile pace (first mile at 1.5% slope, remainder at 1% slope).
Stretched legs

I'm ****ed that I didn't get 10 reps at 225#. Could be hangover effects from the big SDHP/push-up workout on Saturday. I also used the wrong weight on the second-to-last set. I was supposed to use 200#. My run felt really bad after mile one until I realized that I had the treadmill on the wrong slope. :rolleyes: Felt better after that, but all-in-all tonight was not one of my best efforts.

Scott Jenkins 01-19-2011 04:52 AM

Re: Down in Jim's Garage
 
10 x 225lb is a strong bench, one of my goals for last year was 10 at 100k /220lb, got it once then did not bench for a week and lost it again.


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