Re: Down in Jim's Garage
 

[B][U]June 28[/U][/B]
Rest day.

[B][U]June 29[/U][/B]
[U]Warm-Up[/U]
Jogged 1/2 mile to HS track
[U]WOD[/U]
Ran 5x400M with 90 secs rest (1:34/1:36/1:32/1:33/1:32)
[U]Warm-Down[/U]
Jogged 1/2 mile home
Stretched legs

Got home late from work tonight and needed to catch up on some work at home, so just did my running work-out today. I'll try to double up on the Cross-Fit workouts tomorrow if I have time.
__________________

Re: Down in Jim's Garage
 

[B][U]June 30[/U][/B]
[U]Warm-Up[/U]
3x(5 mins jump rope drills, 10 push ups, 15 sit ups, 15 thrusters with 20# dynamax ball, 5 pull ups, 3 shoulder presses with 95#, shoulder stretching)
[U]WOD[/U]
Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters (scaled to 135#)
30 Wallball shots, 20 pound ball (rx'd)
95 pound barbells Farmer carry, 40 meters (rx'd)
The barbells must be turned around the cone.
17:00
[U]Warm-Down[/U]
Shoulder stretching.

Didn't include time required to change weights on one of the barbells from 135# to 95#. Didn't seem fair to penalize me for that but it also gave me about 30 secs break per round, so the time would have been a bit higher if I had a third barbell. This was easier than I thought, but rounding the corner was interesting and required some focus. I could have used more weight on the overhead walk, which wasn't very challenging. No time for the double-WOD today....maybe tomorrow, but I'm also doing a bunch of cardio tomorrow. Let's see what happens. My brachialis and tricap is a bit sore from the ring dips and ring pull ups the other day, so I need to be careful, especially with the WOD posted tonight.

Re: Down in Jim's Garage
 

[B][U]July 1[/U][/B]
[U]Warm-Up[/U]
3x(5 mins jump rope drills, 10 push ups, 10 sit ups, 5 pull ups, 10 squats, stretching)
2.7 mile hill run
24:17 (felt good, HR mostly in 120s, but touched 142, knees a bit sore though)
Leg stretching
10 squat cleans at 45#
[U]WOD[/U]
Clean 3-3-3-3-3-3-3 reps
75-95-115-135-135-135 (full squat cleans)
Stopped at 135# since my left elbow is still sore from the ring dips and ring pull ups I did a few days ago. I really started feeling it once I hit 135, so I stopped there.
[U]Warm-Down[/U]
Shoulder stretching
Iced elbow

Re: Down in Jim's Garage
 

[B][U]July 2[/U][/B]
Drove to Canada for the weekend, therefore a rest day.

[B][U]July 3[/U][/B]
Ran 2 miles and did a bunch of push-ups, squats and jump-roping.

[B][U]July 4[/U][/B]
I didn't have my bike with me in Canada to ride 30K, so I ran 10K.
51 minutes.
It was slow, but damn hot, and we had a few beer the night before, so that's my excuse for now.

[B][U]July 5[/U][/B]
"Luce"
Wearing a 20 pound vest, three rounds for time of:
1K Run (up and down a hill)
10 Muscle-ups (subbed 10 ring pull-ups and 10 ring dips)
100 Squats
28:15
Performed without a vest, since my left elbow was sore after doing ring pull-ups and ring dips about a week ago. With hindsight, wish I had put some weights in my back-pack because my elbow held up well tonight.

Re: Down in Jim's Garage
 

[B][U]July 6[/U][/B]
CrossFit Rest Day

[U]Key Run Workout #1[/U]
Jogged 0.5 mile to track
400M/800M/1200M/800M/400M with 400M RI (walk/jog)
1:39/3:25/5:15/3:22/1:36
Jogged 0.5 mile home

102 degrees. Lost a lot of water. Good fun!! :rofl:

Re: Down in Jim's Garage
 

[B][U]July 7[/U][/B]
Worked late so took the day off.

[B][U]July 8[/U][/B]
[U]Warm-Up[/U]
3x(jump rope drills, 10x45# OHS, 10 ring pull-ups, 10 ring dips, 5 TTBs, 5 x 35# KBS, stretching)
Did some back squats and KBSs, working up to WOD weight.
[U]WOD[/U]
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
9:22 Rx'd
[U]Warm-Down[/U]
Stretching

Felt nice and bloated today after a pizza dinner last night and a business lunch today complete with key lime pie. I also haven't done any heavy-ish squats or TTBs since tearing my stomach muscle. I therefore didn't expect much tonight, but did way better than expected. Funny how that works sometimes. TTBs and KBSs started out very easy but I really had to grind them out by the end. It was very hot in the garage again today and the big bad boy (the 2 pd KB:evilsmile) was getting frighteningly slippery with sweat at times.

Re: Down in Jim's Garage
 

[B][U]July 9[/U][/B]
Key Run Workout #2
2.7 mile hill run
24:37
HR in mid 130s.

Started off slow on the run, as my legs were a bit sore from my increased running distances/frequency and yesterday's squats, but finished pretty strong. Given the sore legs and sore biceps (from yesterday's ring pull-ups), I decided to postpone "Johnson" until tomorrow.

I think I will sign up for a triathlon in Sept and was looking at Tri bikes today. I'm pretty excited at the prospect of getting a proper Tri bike. Looks like the morning bike/swim workouts may be rearing their ugly heads soon.

Re: Down in Jim's Garage
 

[B][U]July 10[/U][/B]
[U]Swim Workout[/U]
First time swimming in ages, so kept it to 1000 yds.
200 yd warm-up
some relatively easy intervals, all with 45 secs rest
6x100 yds in ~ 1:45-47
4x50 yds in ~0:45, then went home and did the following CrossFit workout
[U]CrossFit Warm-Up[/U]
3x(jump rope drills, 2 HSPU, 1 min handstand with heel against wall, 5 pull-ups, deadlift weight progression, squat clean weight progression, stretching)
[U]WOD[/U]
"Johnson"
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps (rx'd)
8 Muscle-ups (8 ring pull-ups and 8 ring dips)
155 pound Squat clean, 9 reps (115#)
3 rounds + deadlifts + 6 ring pull-ups

Swimming felt great today, given the lay-off. Knocked-off sets of two HSPUs for the first time ever during the warm-up (could have done more) and handstands were very easy. HSPUs are one of my goats that I will be working on, just like squat cleans, MUs, DUs and OHS. Getting the hang of squat cleans too, but I'm keeping the weight manageable until I nail the technique. They definitely knock the crap out of you though and are probably one of the most tiring exercises going. Started to finally link up some consecutive DUs again. My biceps/brachialis are sore from the ring work and I will be icing them, which together with anti-inflammatories and fish oil seems to work pretty well. All-in-all, a long tiring workout, but I am pleased with it. Time for the ice and the Tour on Versus.

Re: Down in Jim's Garage
 

[B][U]July 11[/U][/B]
[U]Warm-Up[/U]
3 rounds: jump rope drills, 15 sit-ups, 5 pull-ups, thruster weight progressions from 45# to 115#, stretching
[U]WOD[/U]
Five rounds for time of:
135 pound Thruster, 15 reps (scaled to 115#)
Run 400 meters (up and down hill)
18:58 (PR by 5:21) :kicking0:
[U]Warm-Down[/U]
Stretching

Felt strong today, but my left elbow joint was still a bit sore so I didn't try rx'd thrusters. I iced my elbow again after the WOD and took some anti-inflammatory meds. I'm getting close to being able to do this WOD rx'd, but it will depend on the day and how quickly it comes up again. This was a tough WOD after dong "Johnson" yesterday. Squat cleans and thrusters back-to-back. Gotta love that. :smiley_ev

I was going to do a hill run after this WOD, but decided to watch start of the World Cup match instead. Should have gone on the run. The game was not pretty and was boring. Glad Spain won though.

Re: Down in Jim's Garage
 

[B][U]July 12[/U][/B]
I'm feeling a bit run down today after a couple of days of hard workouts and about 4 hours of sleep last night. My injured ab muscle is also bit sore after yesterday's thrusters and I have a 5K race on Thursday night, so I am passing on "Joshie" today with all of the L-pull ups and snatches.

Instead, I cycled to/from work (20 miles total). I felt awful on the ride to work this morning, which is not a surprise, given the lack of sleep, tired legs and perhaps most importantly no coffee (the machine broke). I can normally go without coffee, but not after 4 hours of sleep. The ride home tonight felt pretty good.