Re: Down in Jim's Garage
 

[B][U]November 7[/U][/B]
[U]Warm-Up[/U]
Some jump roping and stretching, especially the calves and hips

[U]Tough Mudder Training/Dry Run[/U]
Ran 6 miles, including 40 rungs on the monkey bars and 300 vert. ft. hill
30 x 95# power clean
Hosed myself off with cold water (just the legs - testing the running tights and shoes/socks)
Ran 2.6 miles with 250 vert, ft, hill
5 rounds of 9x30# DB thrusters, 12' rope climb
Changed out of running tights and into shorts/cycling knee warmers
Hosed myself off again
Ran 2.6 miles with 250 vert, ft, hill
5 rounds of 9x30# DB thrusters, 5 pull-ups (didn't want to rope climb in shorts and get rope burn on my ankles)
Took off the knee warmers and ran 0.8 miles
[U]Warm-Down[/U]
Stretched

I started out in the sun with 47 degree temps and finished in the dark with 42 degree temps, very similar to what we will likely experience during the Tough Mudder.

I am definitely ready for the Mudder. I felt like I could have easily kept on running for much longer. I learned a few things today. I like rope climbing and monkey bars much better without gloves, but I like having the gloves on between obstacles. My shoes, wool socks and running tights are comfortable when wet. It is amazing how effn fast you get cold after being hosed off with cold water in low-40s temps! I almost immediately started shivering. Being totally submersed in a lake will be much worse. I really needed my gloves and toque (hat) afterwards and warmed up again within a few minutes. Standing around when wet would be awful. My running tights dried out ok even in the dark. My cycling knee warmers kept falling down my legs, so they are ruled out for the event. Looks like I am going to wear a long sleeved tight-fitting top and running tights, wool socks and will bring along gloves, a swim cap and toque. I'll ditch the swim cap after the first 3 events and tuck the gloves and toque into the waist of my running tights when I don't want to wear them.

Now I can begin the taper to Nov. 20th.

Re: Down in Jim's Garage
 

Messed up a bit on describing today's WOD. The Power Cleans were PC and Jerks.

Re: Down in Jim's Garage
 

Sounds like you got it all planned well Jim, the only thing that confused me slightly was the 'Wool Socks', they will get drenched.

Re: Down in Jim's Garage
 

They're very thin wool ankle socks, meant for running in unpleasant conditions. Even when they get wet, they insulate very well and stay comfortable. If you go kayaking or whitewater rafting in cold weather, wool is one of the recommended materials.

Re: Down in Jim's Garage
 

[QUOTE=Jim Colby;865198]They're very thin wool ankle socks, meant for running in unpleasant conditions. Even when they get wet, they insulate very well and stay comfortable. If you go kayaking or whitewater rafting in cold weather, wool is one of the recommended materials.[/QUOTE]

OK, my mind was thinking thick wool, sounds good.

Re: Down in Jim's Garage
 

[B][U]November 8[/U][/B]
Rest day.

[B][U]November 9[/U][/B]
[U]Warm-Up[/U]
Jump rope drills (~ 5 mins) - still having trouble linking >2 or 3 DUs in a row (frustrating and embarassing), but everything else (crossovers, etc.) feels great.
Various active stretching drills.
3 circuits of: 3 DH pull-ups, 10 push-ups, 15 squats, 5x55# kbs, calf and shoulder stretches).
[U]Strength[/U]
Bench Press: 10x45#, 5x135#, 5x170#, 5x210#, 5x235# (assist on 6th rep).
[U]WOD[/U]
Three rounds for time of:
30 Kettlebell swings, 1.5 pood (25/5, then 15/10/5 rds 2 and 3)
25 Wall ball shots, 20 pound ball (11/8/6)
20 Pull-ups (5/5/5/5, 5/5/3/singles, 5/5/3/singles)
[B]12:32[/B]
As usual, the pull-ups became a struggle. The swings and shots weren't too bad.
[U]Warm-Down[/U]
Calf, hip and shoulder stretching.

Re: Down in Jim's Garage
 

[B][U]November 10[/U][/B]
2.6 mile run with 250' hill
Watch still broken, so no time. Felt pretty fast.

Re: Down in Jim's Garage
 

[B][U]November 11[/U][/B]
Didn't have much time tonight, so only did the following:
[U]Dynamic Stretching[/U]
Walking Knee Hug, Walking Cradle, Walking Quad Stretch, Step and Kick
Walking forward lunge with reach back, Lateral Lunge, Spiderman
[U]Jump Roping[/U]
Based on quadrants 1 through 4
Regular Jumpx30, Side to Side 4 to 3 & backx20 (both feet), Up & Back 4 to 1x20 (both feet), Boxer Shuffle 2 on Rt. Foot, 2 on Lt. Footx30, Up & Back one foot 4 to 1x10 (Rt. Foot)x10 (Lt. Foot), Side-to-Side one foot 4 to 3x10 (Rt. Foot),x10 (Lt. Foot), Triangle 1-2-4 Alternate:Switch 2-1-3x20, Four Square 1-3-2-4x20 (both feet), Variation: 1-2-3-4, Double Unders With Single Bounce in betweenx 20, Double-Undersx20 (both feet)

3 circuits of (10 push ups, 45 DH pull ups, 15 situps, 15 squats)

Got 5 DUs in a row, so getting better. Feel close to really getting a bunch in a row.

[B][U]November 12[/U][/B]
Same as November 11, with:
2.6 mile hill run at the end.
Got 10 DUs in a row separated by singles

[B][U]November 13[/U][/B]
Same as November 11 with:
Overhead squat: 45-60-75-90(PR by 10#), 100 (pr by 20#)
Front squat: 115, 135, 165, 200, 220 (pr by 15#)
Back squat: 245, 260, 275, 290, 305 (f)

Starting to figure out OHs and front-squats. I was getting impatient, rushing the lifts and dropping my elbows on front squats and letting my hands move forward on OHS. If I am patient, stay with the lift and keep my weight back over the heels I am starting to lift heavier weights. Back squat is good, but I psyched myself out at 305# (my PR is 300#) and bailed out without giving it a serious try.

Re: Down in Jim's Garage
 

[B][U]November 14[/U][/B]
[U]Tough Mudder Training (Tapering)[/U]
Ran 6 miles (250' hill at start, then easy terrain for last 4 miles). Mixed in 40 rungs on the monkey bars as I ran by the school.
Stretched legs
Dead Hang Pullups: 5, 5, 11
Shoulder Press: 45#x10, 95#x5, 110#x3, 125#x3, 140#x4
Stretched shoulders

Correction to yesterday's entry: I did 3 sets of 5 DH pull-ups in my warm-up, not 3 sets of 45. I also forgot to mention that I golfed 9 holes carrying clubs after the workout.

My right knee hurt a bit on the downhill sections of the first half of the run today, but felt ok by the end. Just old guy aches and pains. Finished off with a nice brisk pace. My watch should be back from the shop this week so I can start timing my runs again.

Re: Down in Jim's Garage
 

[B][U]November 15[/U][/B]
Rest day.

Re: Down in Jim's Garage
 

[B][U]November 16[/U][/B]
Tapering for Tough Mudder on Saturday.
[U]Warm-Up[/U]
3 circuits: 10 push-ups, 15 sit-ups, 5 DH pull-ups, 15 squats
Dynamic stretching routine
Bench Press: 10x135#, 5x195#, 3x220#, 5x245# (assist on 5th rep)
Dead lift: 10x135#, 5x185#, 5x225#, 5x 250#, 3x285#, 3x320# (I had a few more reps in me at 320# but didn't want to push it so close to tough mudder). Alternated between BP and DL sets to keep the workout flowing.
Ran 1.6 miles on treadmill at 1% grade at 8-9 min mile pace. Nice and easy.
Stretched legs.

Re: Down in Jim's Garage
 

[B][U]November 17[/U][/B]
About 15 minutes of jump roping
5 minutes of dynamic stretching

[B][U]November 18[/U][/B]
No time to work out, so a rest day.

[B][U]November 19[/U][/B]
2.6 mile hill run at very easy pace
Lots of stretching.
Tough Mudder tomorrow!

Re: Down in Jim's Garage
 

Good luck Jim, you're gonna do great!

Re: Down in Jim's Garage
 

[B][U]November 20[/U][/B]
Tri-state Tough Mudder
12 mile mud run with some pretty knarly obstacles
[url]http://toughmudder.com/results-photos/[/url]

I haven't had time to post, since I had a big 50th birthday party afterwards, which continued on Sunday with a house full of relatives, some of whom are still here on Monday. What an awesome weekend and a fantastic event. Check out the photos on the link above. I haven't had time to comb through my photos yet. I felt well prepared and wasnt too tired at the end, but it was very cold and very muddy. More on the obstacles later, but you can get a sense from the website pics. I highly recommend this event.

Re: Down in Jim's Garage
 

[U][B]November 27[/B][/U]
I haven't posted in a while, so this will be a bit longer than usual. I did the tri-state Tough Mudder on Nov. 20th and have been drinking and feasting with friends and family since the event. My parents flew back to Canada yesterday. Started working out again today.

[U]Today's Workout[/U]
10 minutes of jump roping
3 x 15 sit ups, 10 push ups, 5 DH pull ups, 15 squats
10 minutes of dynamic stretching and calf and hip mobility drills
Back squats: 10x45#, 10x135#, 5x185#, 5x215#, 3x240#, 5x270#
Shoulder press: 10x45#, 5x80#, 5x115#, 3x130#, 3x145#
Stretched for 5 minutes

[U]Tough Mudder Review[/U]
12.1 mile mud run with 19 obstacles. Near the start, there was a 15 ft. plunge into 40 degree water, which was so cold I couldn't even do the front crawl at first because I couldn't breathe (and I'm a good swimmer with experience in cold water). Thankfully, I recovered after a few seconds and made the mandatory 50M swim with no issues (no longer in pain because I was numb). I've attached a pic of me jumping off of this obstacle called Walk the Plank. I was going to do a front flip, but changed my mind since it was pretty crowded and the cold was enough of a challenge. A lot of people were pulled from the water on this obstacle and one lifeguard dislocated his shoulder rescuing someone and had to be taken to the hospital. We thought we were through the worst of it once we completed this obstacle, but half a mile later they made us swim 50M back across the lake. That was was funny in a cruel sort of way. Then we had another 11 miles of wet, dirty cold fun ahead of us. Here is a link to my pics for those of you that use Facebook:
[url]http://www.facebook.com/photo.php?fbid=163430330360467&set=a.163430313693802.26127.100000805021232#!/album.php?aid=26127&id=100000805021232[/url]

I felt very strong throughout the event, as did 4 of my 6 teammates. As for the other two, one guy strained his calf muscle really bad and another got very cold, hit the wall and then cramped up bad. Both toughed it out with lots of encouragement and we completed the course as a team. That was the real highlight of tough mudder for me. This was untimed and the emphasis was on brotherhood and helping each other out, especially those having trouble. It was fantastic. The obstacle that best captured the spirit of the event was Cliffhanger (see attached pic). Most people couldnt' make it up without help from fellow competitors (although I did thanks to my Inov-8 X-talons).

I felt the keys to doing this successfully and really enjoying the event to the fullest extent were training (lots of running, especially hill running, and a lot of body weight work, especially pull ups) and clothing (long sleeved, all-weather underarmour top, pearl izumi running tights, thin wool socks, hat, and good trail shoes worked perfectly for me). It also helps to work out in difficult conditions (outside or in the garage in very hot and very cold weather) as this helps with the mental part of the event. Those who didn't prepare properly didn't have much fun.

[U]New Training Goals[/U]
Now that that's behind me, here are my training goals for the next year.
1. Compete in triathlons again. My aim is first a sprint, then an olympic distance and finish it off with a half Iron Man distance. I can now run long distances comfortably again and the biking and swimming will not be a problem. Training for this will entail swimming, biking and running 2-3x per week. I will continue with 5/3/1 strength training and mix in some crossfit workouts as appropriate. I want to lean out a bit and get back down to my competition weight of 170-175#. That will help my crossfit stats in a big way too.
2. Get in shape for my ski trips this winter. To do that I will substitute two plyometric workouts each week for the swimming, biking, running until April. Those workouts are 3-5 sets of 5 minutes each with 3 minutes rest between them (kind of like a Barbara workout, but more painful - at least to me - because you are not switching muscle groups as much).
3. Run a marathon in the fall. One of my friends wants me to do this with him. Maybe try the half Iron Man in July and the marathon a couple of months later.
4. Dead lift 400#, bench press 300#, 20 consecutive DUs, 1 muscle up, 15 x 95# OHS (flexibility issues for me), 45 min 10K run and 20 min 5K run, 25 minute 1.5k open water swim, sub 70-minute 40k bike.

Sorry for the long post, but this is the start of a new season for me and I need some motivation. I set some very aggressive goals for next year, but thanks to this forum I believe that I am ready to hit some of those goals.

Re: Down in Jim's Garage
 

[B][U]November 27[/U][/B]
(posted the wrong date yesterday)
[U]Warm-Up[/U]
10 minutes of jump roping
10 minutes of calisthenics (3 x 10 push-ups, 5 DH pull-ups, 12 v-Ups, 15 squats, 10 55# kettle bell swings)
10 minutes of dynamic stretching and calf/hip mobility work

[U]WOD[/U]
[B]Helen[/B]
Three rounds for time:
Run 400 meters (up and down a hill in the dark in front of my house)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
[B]9:28 (PR by 24 secs.)[/B]

[U]Warm-Down[/U]
10 minutes of stretching

Re: Down in Jim's Garage
 

Well done Jim, been waiting for your report for a while now, it sounds like you prepared physically and mentally enough to get yourself and your team around the course, its amazing in these events how much everybody helps everyone else. Those muddy slopes can be more of a problem than first thought, remember really struggling up something similar, the talons must of really paid for themselves on that obstacle.

Re: Down in Jim's Garage
 

[QUOTE=Scott Jenkins;872645]Well done Jim, been waiting for your report for a while now, it sounds like you prepared physically and mentally enough to get yourself and your team around the course, its amazing in these events how much everybody helps everyone else. Those muddy slopes can be more of a problem than first thought, remember really struggling up something similar, the talons must of really paid for themselves on that obstacle.[/QUOTE]

Yeah, everything worked out perfectly. The comaraderie was definitely the best part of the event. Its quite uplifting to see how much support there is in our community. Yes, the shoes were amazing, truly a great buy.

[B][U]November 28[/U][/B]
[U]Warm-Up[/U]
30 minutes: jump roping, calisthenics (push ups, planks, pull ups, squats), dynamic stretching and hip/calf mobility work, dead lift warm-up
[U]WOD[/U]
[B]"Diane"[/B]
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (facing wall - easier - touched front of head to ground)
[B]7:17[/B]
Ran 6 miles at medium pace (need to fix my watch and time the runs)
[U]Warm-Down[/U]
5 minutes of calf, hip and hamstring stretching

Re: Down in Jim's Garage
 

Congrats on the finish, Jim. Cold water immersion can be a real deal breaker for a lot of people. Way to push through it. Will be looking at your progressions throughout the year.

Re: Down in Jim's Garage
 

Thanks Dave. Yeah, the cold made it pretty interesting, but it was what I liked the best about it.

Then there was this little Mystery Obstacle that had to be cleared about a quarter mile before this finish. It was brilliant! What a devious sense of humor.

[url]http://www.youtube.com/watch?v=XoETo0rUslA[/url]

You don't want to dilly dally through this obstacle. Just sprint as hard as you can with your arms and elbows in front of your face and hope for the best. It worked for us.

Re: Down in Jim's Garage
 

congrats on the tough mudder !!!
with your stats and will power , if i may ask , y havent you set in your goals the 2011 games?

all the best
peter

Re: Down in Jim's Garage
 

That electric shock video was great, really amusing watching big strong men jump around like pansies. First time I went through the electric wires they did not do nothing to me so second time I really just went through without bothering about them and really copped it.

Great work with Helen & Diane, 7.17 is real quick, faster than mine but nearly a minute.

Re: Down in Jim's Garage
 

Thanks. I didn't do the HSPUs rx'd though on Diane. I did them with my chest facing against the wall, which gives me an easier angle. I couldn't do it rx'd in the time you did it.

Re: Down in Jim's Garage
 

[QUOTE=Peter De Sury;872936]congrats on the tough mudder !!!
with your stats and will power , if i may ask , y havent you set in your goals the 2011 games?

all the best
peter[/QUOTE]


Thanks Peter. Before considering that, I first need to learn how to do a muscle-up (losing 20 pounds will fix that) and improve my double-unders, overhead squats and oly lifts. I'm going to try to work on them this year, but I have a long way to go compared to others who are competing at crossfit games.

Those stats at the end of my tough mudder post are my goals for the year. They are doable with a lot of work this year, but I may not hit all of them. We'll have to see how it goes!

Re: Down in Jim's Garage
 

[B][U]November 29[/U][/B]
Rest day.

[B][U]November 30[/U][/B]
[U]Warm-Up[/U]
Jog 1/2 mile
3 circuits of: 5 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
[U]WOD[/U]
Completed on "dread"-mill at 1% slope
Run 1600 meters (6:34)
Rest 3 minutes
Run 1200 meters (4:58)
Rest 2 minutes
Run 800 meters (3:17)
Rest 1 minute
Run 400 meters (1:34)
Total (16:33 excluding rests/22:33 including rests)
[U]Warm-Down[/U]
10 minutes of stretching

This is the first interval workout I've done since hurting my calf muscle in June. It wasn't all-out but I was pretty tired. Everything felt pretty good!

Re: Down in Jim's Garage
 

Hard to go all out on those treadmills, I done it the same way, I find as you push onto around 17kph you have to really concentrate on not making a mistake.

Re: Down in Jim's Garage
 

I agree Scott. Plus I also prefer to not be in the gym. I like to run and bike outdoors and work out in my garage. Most of the sports I do are outside, so those are the conditions I like to work out in. Due to time constraints I had to use the dreadmill for that WOD.

[B][U]December 1[/U][/B]
Had to sort some stuff out at work, got home late and missed my workout. Good outcome at work, bad outcome for workout. :ranting2:

[B][U]December 2[/U][/B]
Busy again at work and then had to attend a meeting at the local YMCA where I volunteer a lot of my time. I had 30 minutes between arriving home and sitting down to dinner with my wife to complete the following workout:
[U]Warm-Up[/U]
5 minutes of jump roping
3 circuits: 5 DH pull ups, 10 push ups, 15 sit ups, 15 squats
[U]WOD[/U]
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Wtd. 30# Pull-ups: 8x3:[B] 3[/B]
Wtd. 45# Squats: 8x13:[B]13[/B]
Wtd. 30# Dips: 4x2, 4x1: [B]1[/B]
165# DLs: 4x9, 4x8: [B]8[/B]
[B]Total = 25[/B]

Finished my last deadlift right as the dinner bell rang! Hit the glycogen window perfectly, but sweat through dinner. How romantic.

Could have squeezed another rep or two on the squats and was surprised at how quickly I started dying (lower back fatigue) during the last 4 sets of DLs. The first set seemed so easy I thought I messed up only doing 9 reps. I didn't feel that way in round eight.

Re: Down in Jim's Garage
 

[B][U]December 3[/U][/B]
Missed another workout day due to work obligations and a swim team board mtg after work. Feeling some DOMs in the hamstrings after the heavy tabatas. That surprised me a bit, but I guess 68 x 165# deadlifts in 4 minutes is pretty tough. I also had a bit of a taper heading into Tough Mudder and had to miss some training days afterwards, so that WOD was a significant step up compared to recent workout volumes.

[B][U]December 4[/U][/B]
Once again, had very little time to workout, so did the following:
[U]Warm-Up[/U]
10 minutes of jump roping, dynamic stretching and light calisthenics
[U]WOD[/U]
2.6 mile hill run.

Legs still felt a bit stiff (hammies). Broke one of my Buddy Lee jump ropes (my favorite, the red one) during the warm-up. I forgot to bring the ropes inside when it started to get cold (its 36 degrees in the garage right now), which was a stupid mistake.

I will attempt "Thompson" later today and post the carnage afterwards.

Re: Down in Jim's Garage
 

[B][U]December 5[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits of: 3 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
[U]WOD[/U]
[B]"Thompson"[/B]
10 rounds for time of:
15 ft Rope Climb, 1 ascent (used 12' rope, but added 3 extra ascents - 156' total)
95 pound Back squat, 29 reps (rx'd)
135 pound barbells Farmer carry, 10 meters (ran out of barbells, so used a 135# barball and a 70# kettlebell, the next heaviest thing I had)
Begin the rope climbs seated on the floor (rx'd - all climbs were from a seated pos't).
[B]37:01[/B]
[U]Stabilizer Work[/U]
Side-lying leg lifts: 2x50 reps with 5# weight on ankle (gluteus medius work). Seems very easy at first, but the last 10 reps are hard.
[U]Warm-Down[/U]
Shoulder, lat and calf stretching

It was 32 degrees in the garage today and it took me awhile to warm up. I kept my remaining Buddy Lee rope inside overnight, so I didn't break it doing DUs. In fact, I may like this rope better than the one that I broke (which I thought was my fav.).

My lower back is still sore from the heavy tabata workout last week and it started really bothering me around round three of Thompson. This workout was a real grind. My back hurt the whole time, soon joined by my forearms from the rope climbs and the farmers carries. The rope climbs after the farmers carries kept getting harder and harder. I did not feel like continuing the WOD during the early- to middle rounds, but after reading the comments from the wife of Capt. Thompson (comment #44 - you should read it), there was no f'n way I was going to stop until I completed this WOD. My heart goes out the their family and all of the heroes and their families.

Re: Down in Jim's Garage
 

Good job on a really tough wod.:highfive:

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.

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!

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.

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.

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.

Re: Down in Jim's Garage
 

Nice job Jim. Lynne looks like she might fill the bill for tomorrow.

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. :)

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.

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.

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.