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Jim Colby 03-29-2011 06:17 PM

Re: Down in Jim's Garage
[B][U]March 28[/U][/B]
Rest day. Feeling beat up after 8 hard days.

[B][U]March 29[/U][/B]
Cycled to work - Hilly 10 miles - 33:50

10 minutes of jumping rope
10 minutes of dynamic stretching
Back Squats: 10x135#, 5x180#, 5x205#, 10x225#
Bench Press: 10x135#, 5x175#, 5x205#, 8x230#
DH Pull-Ups: 5, 5, 10 (full arm extension and one sec pause at bottom)

Cycled 10 miles home (slightly different route - 33:51)
2x through the following circuit:
- 50/leg of side leg raises lying on side with 5# wt around ankle
- 2 minute plank
- 50/arm of arm rotations with elbow touching side and holding 3# wt

It was cold this morning (20s and very windy), but I finally said eff-it you're either the kind of person who makes excuses or one who goes out and does it, so I made myself ride to work. I'm glad I did it. I felt slow on the bike again, but my legs are tired from the increased work load recently (squats, DLs, running, cycling, etc.). My lifting is starting to feel better again. I need to increase the weights on the core workout at the end of today's workouts.

Jim Colby 03-30-2011 07:46 PM

Re: Down in Jim's Garage
[B][U]March 30[/U][/B]
Ran 1 mile
10 minutes of dynamic stretching and mobility work
Run 1 mile
155 pound Clean and jerk, 21 reps (Scaled to 135# and 30 reps first round to try Grace for first time)
Run 800 meters
155 pound Clean and jerk, 21 reps (scaled to 135#, 12 reps since did 30 reps in round one)
Run 1 Mile
[B]28:48 (includes Grace time of 6:10)[/B]

Gamed the run at an 8 minute/mile pace to try to save energy for the clean and jerks, to no avail. The runs were pretty easy, but I died on the C&Js. I never practice them and they are more accurately described as reverse curls combined with a shoulder/push press. The few times I used momentum and leverage properly, the bar flew up much easier. Anyway, it was a good workout!

Suzanne Campbell 03-30-2011 08:05 PM

Re: Down in Jim's Garage
Nice work Jim!

Jim Colby 04-01-2011 09:29 PM

Re: Down in Jim's Garage
Thank you Suzanne! You are doing some impressive work yourself.

[B][U]April 1[/U][/B]
15x100 yds ~30 sec RI (mostly 1:36-1:39 pace, a bit slower at first as I warmed up), then,
2 miles (mostly around 6.8-6.9 mph to keep my HR at around 135)

I'm feeling pretty sore from the Abbate, particularly my triceps from the C&Js. Generally achy all over. Took me a while to loosen up in the pool today. Hopefully I'll feel better tomorrow because I want to try games WOD #2.

Jim Colby 04-02-2011 06:10 PM

Re: Down in Jim's Garage
[B]April 2[/B]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
Some deadlift, push up and box jump warm-ups
[B][U]Crossfit Games Week 2 WOD[/U][/B]
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
[B]9 Rounds + 9 DL + 12 push-ups (345 reps)[/B]

Was hoping for 10 rounds, but messed up my pacing a bit. Started out below a 1:30 pace/round and eased up a bit because I was starting to feel tired during the BJ/DL combo and thought I had more time in the bank. After round 5 I checked the time and I was over 8 minutes and realized that I had messed up. Anyway, the push-ups were very easy, the box jumps were tiring and I did start to feel the DLs as the workout progressed. Everything was unbroken but the box jumps toward the end, where I took a very quick break between reps 10 and 15. This WOD is all about willpower if you want to post a high score.

David Orr 04-02-2011 09:49 PM

Re: Down in Jim's Garage
Didn't look like you "messed up" to me. Nice job Jim.:highfive:

Jim Colby 04-03-2011 07:43 AM

Re: Down in Jim's Garage
thanks Dave. I had a goal of 10 rounds and should have checked the clock more. Anyway, i am happy with the score as it was very hard.

Jim Colby 04-03-2011 05:10 PM

Re: Down in Jim's Garage
[B][U]April 3[/U][/B]
Ran 8.42 miles 1:18.23, HR in low 130s
Kind of hilly. Felt good.

Scott Jenkins 04-04-2011 06:10 AM

Re: Down in Jim's Garage
Glad to hear you agree with me on the box jumps being the hardest part of that workout, in the end it was nasty jumping back on that box, definately found a big goat of mine. Do you think box jumps are like double unders where you can get much more efficient at them as some people do them really easily.

Jim Colby 04-04-2011 09:03 PM

Re: Down in Jim's Garage
I think you can get better balance and rhythm over time so I think you're partly correct, but there's probably less skill req'd than DUs. It also helps to be young and skinny with a big vertical jump. I'm 50, could lean out a bit and have white man's jumping disease. Bit of a disadvantage there. I guess just work them into the routine at least once per week and do the best you can.

[B][U]April 4[/U][/B]
3x500 yds (9:10, 8:59, 8:50)

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