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

Jim Colby 03-07-2011 06:36 AM

Re: Down in Jim's Garage
 
[B][U]March 4[/U][/B]
Worked late and missed my workouts.

[B][U]March 5[/U][/B]
Swam 3x400 (Untimed since in old pool without good clock and it was crowded)
Left for NJ HS swimming championships

[B][U]March 6[/U][/B]
Before the swim meet
Ran 7 miles in one hour
HR averaged 130

Jim Colby 03-08-2011 07:51 PM

Re: Down in Jim's Garage
 
[B][U]March 7[/U][/B]
Had to work late and didn't work out.

[B][U]March 8[/U][/B]
[U]Running[/U]
Jog 5 minutes
12x400, 90 sec RI (2x8 mph, 2x8.5 mph, 4x9 mph, 2x9.5 mph, 2x10 mph)
Jog 5 minutes
Stretch
HR averaged 130 and hit max of 161

Running feels good. I'm so busy at work (and outside of it) right now that I can't get all of my training in, so I'm making sure to swim and run due to the upcoming competitions. Things should get better after tomorrow, so I will start lifting and doing some crossfit again. Riding will start this weekend and cycling to work will start March 12th with daylight savings.

Jim Colby 03-10-2011 07:57 PM

Re: Down in Jim's Garage
 
[B][U]March 9[/U][/B]
Meetings in NYC all day. Squeezed in some jump roping, light calisthenics and some stretching and mobility work in about 30 mins.

[B][U]March 10[/U][/B]
[U]Lunch - Swimming[/U]
10x100 yds, 30 sec RI (averaged around 1:36-38/100)
HR in high 130s and felt really good

[U]After Work[/U]
10 minutes of jump roping
10 minutes of dynamic stretching and mobility work
Squats and bench press warm-up
[B]Complete as many rounds as possible in 12 minutes of:[/B]
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
[B]12 rounds even[/B]
Stretched
Bench was easy, but squats were tough, especially the last two rounds. My right hip is already kid of sore. Pleased with the effort, given all of my endurance work with little weight training or crossfit lately.

Jim Colby 03-11-2011 08:15 PM

Re: Down in Jim's Garage
 
[B][U]March 11[/U][/B]
Ran 3 miles (27 mins, HR 132)
Shoulder Press: 10x45#, 5x95#, 5x105#, 5x120#, 5x135#
Lots of stretching and rolling my hip. I will ice my hip tonight.

My right hip is sore (bad kind of sore) from yesterday's WOD (glutes also sore, but the good kine) so I ran nice and easy today and even that was an effort. I need to get back into lifting again, as I have lost some strength. 135# felt pretty heavy tonight.

David Orr 03-11-2011 11:15 PM

Re: Down in Jim's Garage
 
It definitely becomes a balancing act. :o

Jim Colby 03-12-2011 05:13 PM

Re: Down in Jim's Garage
 
Isn't life just a perpetual balancing act? :shrug:

[B][U]March 13[/U][/B]
[U]Swimming[/U]
3x500 yds, stretched between sets for 2-3 mins (9:05 pace every time, surprisingly consistent)
HR in high 130s

Felt good swimming. Hip is better today, but not yet pain free. Will probably roll and ice again tonight.

Jim Colby 03-13-2011 07:14 PM

Re: Down in Jim's Garage
 
[B][U]March 14[/U][/B]
Swam 500 yds (8:55)
Was going to do the mile/situps/back ext./mile right after, but the gym shut down and then got distracted at home. Call this an active rest day. Hopefully the serious training can start this week as my work volume should slow down a bit. At least I repaired my bikes today, so I'm all set for some cycling this week! :pepper:

Jim Colby 03-13-2011 07:18 PM

Re: Down in Jim's Garage
 
Should have said March 13th on my last workout. My mind appears to be fried today.

Jim Colby 03-14-2011 08:00 PM

Re: Down in Jim's Garage
 
[B][U]March 14[/U][/B]
1/2 mile warm-up jog
For time:
Run 1 mile (treadmill at 1%, 7:07)
100 Sit-ups (unanchored, hands touch ground behind head and touch feet)
100 Back extensions (hands behind head, full range of motion)
Run 1 mile (6:57)
[B]20:06[/B]
1/2 mile warm down jog
Shoulder Press: 10x45#, 3x110#, 3x130#, 4x145#
DH Pull-Ups: 5, 5, 10

Dang it!! 7 seconds too slow! My i-pod ear buds fell out twice and got tangled up during back extensions and that turned out to be the difference. I also went out too slow in the first half-mile in order to warm up a bit more. Oh well, I'll get this next time. Did the reps 40/20/20/20.

Jim Colby 03-15-2011 07:13 PM

Re: Down in Jim's Garage
 
[B][U]March 15[/U][/B]
Cycled 20 minutes, then
2.6 mile hill run (23:15, HR 137)
Stretched

Meant to ride for an hour but 10 minutes into it, my repair kit (which also holds my water bottle) fell off the bike. I guess there was a loose screw and when I rode over a bump it went flying. I managed to pick up the repair kit, but my water bottle was crushed by car. So I turned around, rode home carrying my kit and went for a run. Too bad, because I was flying on the bike today. Oh well, just working out the early season bugs.


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