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

Jim Colby 11-07-2010 07:41 PM

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.

Jim Colby 11-07-2010 07:55 PM

Re: Down in Jim's Garage
 
Messed up a bit on describing today's WOD. The Power Cleans were PC and Jerks.

Scott Jenkins 11-08-2010 04:41 AM

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.

Jim Colby 11-08-2010 06:18 AM

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.

Scott Jenkins 11-08-2010 06:41 AM

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.

Jim Colby 11-09-2010 05:37 PM

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.

Jim Colby 11-10-2010 08:14 PM

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.

Jim Colby 11-13-2010 08:50 PM

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.

Jim Colby 11-14-2010 03:56 PM

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.

Jim Colby 11-15-2010 05:26 PM

Re: Down in Jim's Garage
 
[B][U]November 15[/U][/B]
Rest day.


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