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Jim Colby 08-05-2010 07:02 PM

Re: Down in Jim's Garage
[U][B]August 5[/B][/U]
CrossFit Day Today
[U]At Lunch Break[/U]
Jogged 1K, sit-ups, push-ups, pull-ups, snatch and C&J weight progressions
[U]WOD #1[/U]
Snatch, 1 rep
Clean and Jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments

There was no uncongested jump rope area in gym so I subbed sideways jumps back and forth over barbell used in squat cleans. Back and forth (2 jumps) subbed for 1 DU. Everything else was rx'd,
Snatch - 62 kg, C&J - 75 kg, 3 rounds (126 reps). Score was 261.

I'm ok with this result, since I don't practice oly lifts and I couldn't drop the metal weights in the gym. This WOD is good because it forced me to do them.

So far, my calf felt good today, so after work I started:
Three rounds for time of:
Row 500 meters (no rower, so subbed 400M hill run outside)
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

My calf started to feel a bit tender during the first round, so I stopped after 1 round (5:12).

Too bad, because this WOD plays to my strengths, unlike WOD #1, and it was going to be a 15 minute WOD. I didn't really push it hard on the first round and had lots of gas in the tank. This damn calf muscle is really p***ing me off. Tomorrow I will cycle and deadlift and give the calf a break. It's definitely getting better and will be ok as long as I let it heal. More ice and anti-inflammatories tonight!

Jim Colby 08-06-2010 11:04 AM

Re: Down in Jim's Garage
[B][U]August 6[/U][/B]
Cycled 10 miles to work 30:06 (PR by 1:00). Damn train stopped me from going sub-30!:censored:
Cycled 10 miles home from work - slightly harder route 31:09 (PR by 1:17 secs)
Route is quite hilly. Ride home was with a heavy backpack loaded with work stuff into a strong wind, so the PR was definitely earned.
then, right off the bike and into:
10x135#, 3x185#, 3x225#, 3x255#, 7x290#
All solid lifts. Felt good.
10 hour drive to Canada coming up.

Probably won't be able to post again until Monday, but hope to maintain most of the workouts while on vacation.

David Orr 08-06-2010 10:00 PM

Re: Down in Jim's Garage
Gotta wonder Jim. You are without a doubt one of the best "mature" athletes
on this site. When are you going to compete in the games? You are doing some great work.:highfive:

Scott Jenkins 08-07-2010 02:33 AM

Re: Down in Jim's Garage
Good work on the oly lifting triplet, I understand how hard it is with the metal plates as I have the same problem.

Get your calf on a foam roller or if you dont have one a medicine ball can be a nice painful replacement. Nik Nichols has been having some trouble with his calf also so he may have some tips for you.

Sounds like you would of hit a great time on the row/jump/dead workout, keep that one in the bank for when your ready.

Jim Colby 08-09-2010 06:24 PM

Re: Down in Jim's Garage
[QUOTE=David Orr;823311]Gotta wonder Jim. You are without a doubt one of the best "mature" athletes
on this site. When are you going to compete in the games? You are doing some great work.:highfive:[/QUOTE]

Thanks for the compliment on the games David. I can do pretty well on most stuff, but feel to do really in the games, I need to spend more time on some crossfit specific skills like DUs and the Oly lifts. Probably need to lean out a bit more to get the pull-up numbers up a bit higher. Who knows, maybe one day I'll get the bug. You should think about it yourself Dave. You're putting up some great numbers!

In the meantime, I'd like to start competing in triathlons again and that's what my training is geared towards. This fall a bunch of guys and I are also doing this:
That should be a real fun time and is my 50th birthday present to myself.

Jim Colby 08-09-2010 06:25 PM

Re: Down in Jim's Garage
[QUOTE=Scott Jenkins;823386]Good work on the oly lifting triplet, I understand how hard it is with the metal plates as I have the same problem.

Get your calf on a foam roller or if you dont have one a medicine ball can be a nice painful replacement. Nik Nichols has been having some trouble with his calf also so he may have some tips for you.

Sounds like you would of hit a great time on the row/jump/dead workout, keep that one in the bank for when your ready.[/QUOTE]

I'll be ok. I've had this problem for years and just pushed it too hard and when I felt a twinge of pain I was stubborn and pushed through the pain to finish the workout. That puts me in the penalty box for about two weeks, but I'll cross-train around it and massage it like you suggested.

Jim Colby 08-09-2010 06:29 PM

Re: Down in Jim's Garage
On vacation in Canada:

[U][B]August 7th[/B][/U]
1 mile open water swim in Lake Huron - pretty rough out there today, so a tough swim

1 hour of beach volleyball

[U][B]August 8th[/B][/U]
Golfed 18 holes. Active rest day

[U][B]August 9th[/B][/U]
1 mile open water swim in Lake Huron. Calmer today, but still a great workout. Will try to make up some CrossFit WODs and strength workouts this week in Thunder Bay at the games complex.

Jim Colby 08-10-2010 12:43 PM

Re: Down in Jim's Garage
[B][U]August 10th[/U][/B]
3 rounds of: run 400M, 3 DH pull-ups, 10 push-ups, 15 sit-ups, 15 squats
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
6 Rounds (was interrupted several times at gym in Canada and didn't keep the clock rolling during the interruptions, so this wasn't quite a true 20 min amrap), then

Deadlifts: 5x135#, 3x185#, 1x225#, 3x250#, 3x285#, 3x315#
(forgot to bring 5/3/1 rep scheme on vacation, so the above was a guess)
Dead-Hang Pullups: 5, 5, 8 (gassed by this time)

I don't know which would have been worse, trying to do today's metcon after the strength training, or trying to strength train after today's metcon because the metcon was a killer. I felt off today, probably due at least in part to some of my poor dietary choices while on vacation.

The good news was that my calf felt painless during the warm-up 400s and my stomach muscle held up well during the weighted lunges. I may try going for an easy-paced run tomorrow.

Off to the camp on Lake Superior tonight. Hope to hit the gym again late tomorrow.

Jim Colby 08-11-2010 03:15 PM

Re: Down in Jim's Garage
[B][U]August 11th[/U][/B]
3 rounds: 400M run, 5 DH pull--ups, 10 push-ups, 15 sit-ups, 15 squats
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice (calf was sore during last 400M run during warm-up, so subbed 250M row)

Bench Press: 10x45#, 5x135#, 3x195#, 3x220#, 2x245#
(forgot my 5/3/1 schedule, so guessed at the above rep scheme)

Jim Colby 08-12-2010 09:14 PM

Re: Down in Jim's Garage
[B][U]August 12[/U][/B]
No access to the equipment I need to do the last two CrossFit WODs at the gym here in Canada so I made it a cardio day. Will try to catch up on some CrossFit WODs once I'm back home this weekend.
[U]Cardio Swim WOD[/U]
(all intervals are freestyle in meters in a 25M pool with 1 min RIs for the 200s and 100s and 30 sec RI for the 50s)
2x200 in 3:55
8x100 in 1:47-48
6x50 in 0:47-48

Felt pretty strong in the pool today. A lot easier than swimming in Lake Huron in the waves.

Jim Colby 08-16-2010 06:37 PM

Re: Down in Jim's Garage
[B][U]August 13 and 14[/U][/B]
Flying/driving back from Canada so no workouts.

[U][B]August 15[/B][/U]
Frustrated by my sore calf muscle, I decided to do "AdamBrown" Rx'd today. That was a mistake. I warmed up to all of the Rx'd weights and did a couple of reps at those weights. I felt strong and everything felt pretty doable. Unfortunately, I strained my lower back at the very end of the first set of 24 deadlifts, I was pretty run down after two days of traveling and lack of sleep and should never have attempted that workout rx'd today. I've been foam rolling my calf muscle and that makes it feel even worse. Now I feel like the Black Knight in the movie Monty Python and the Holy Grail. The Black Knight fights King Arthur until all four of his limbs are severed and then offers to call it a draw. When King Arthur starts to ride away the Black Knight threatens to bite his legs off. I definitely need to take a couple of days off.

[U][B]August 16[/B][/U]
Rested today and made an appointment to see my Orthopedic Surgeon/Sports Medicine doctor about my calf on Wednesday. I want to get a diagnosis and make sure that any treatments I am doing are going to make my calf better and not worse. Both my back and calf are feeling a bit better today. I'll probably swim tomorrow and maybe do some pull-ups and shoulder presses for the 5/3/1. That would complete week three and bring up a much needed deload week. I'll only do squats and deads if my back is feeling healed.

David Orr 08-16-2010 07:39 PM

Re: Down in Jim's Garage
Jim: You might want to do a little research on trigger point therapy. Often the point in a muscle where pain manifests isn't where the problem is. I have found it very effective. Lots of info on google. Should be able to find a general location that affects your calf. When you locate a trigger point, it will be VERY sore to direct pressure. Specific massage methods (self applied) will relieve the referred pain.

This will not work if you have actually torn or strained the calf muscle, but if there isn't localized swelling and bruising, this could be the problem. Couldn't hurt to check it out.

Jim Colby 08-16-2010 07:48 PM

Re: Down in Jim's Garage
Thanks for the suggestion Dave. I will look into it. I am a bit concerned about aggravating a tear or strain. Hopefully I'll know more after seeing the doc on Wednesday! This forced inactivity is driving me mad....:ranting2:

Jim Colby 08-18-2010 06:26 PM

Re: Down in Jim's Garage
[B][U]August 17[/U][/B]
Took another CrossFit and Strength rest day to let my broken body heal.
Swimming: All freestyle in yds in 25 yd pool
1x500 warm-up (untimed)
1x200 (3:30) 1 min RI
6x100 (1:47-49) 1 min RIs
4x50 (0:43-44) 30 sec RIsf
Stretched to warm down

Back was still sore today, but felt good during swim. Calf and arch of foot started cramping a bit by the end of the workout. Overall, felt good though.

[U][B]August 18[/B][/U]
3 rounds: squats (10x45# rd 1, 5x135# rd 2, 5x185# rd 3), 10 push-ups, 15 sit-ups, 5 DH pull-ups, then shoulder press: 10x 45#, 5x95#
Back squats: 5x205#, 3x230#, 5x255#
Shoulder Press: 5x110#, 3x125#, 2x140#
Didn't quite push to true "failure" today, since my back is still somewhat sore. Everything felt great, but I didn't want to take any chances in case my form slipped on one of the heavier reps. With good form, back squats and shoulder presses shouldn't aggravate my back, but on heavy reps things can occasionally break down.

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.
Subbed rowing due to sore calf.
I have no idea what that distance means, since I don't have a rower and hardly ever row. I really enjoyed the WOD though. Spent a fair amount of time between rounds trying to fiddle around with the settings to see which one maxed out the distance. Turns out setting 10 was the best for these short spurts.

Went to the orthopedic surgean/sports medicine doc today. He didn't see anything structurally wrong with my calf and said it was just an overuse injury and minor strain where the achilles tendon and gastroc mucle attach. He suggested some rehab, stretching, massaging and calf strengthening exercises. He said I could ease back into running and should stay away from plyometrics for a while until it feels better. He thought the foam rolling would be good.

Glad it isn't more serious. I guess I just need to rehab it and ease back into things without behind pig-headed and impatient (sometimes a problem with me). My calf still feels tender, so I might cross-train through Labor Day and focus on the rehab exercises, stretching, massaging and icing until then.

Jim Colby 08-19-2010 06:53 PM

Re: Down in Jim's Garage
[B][U]August 18[/U][/B]
No time for CrossFit or Strength today, as I had a busy day at work and then needed to start loading the UHaul. We're moving my daughter into her apartment tomorrow in Montreal to begin her second year of university. I did the following though:
Cycled to/from work, about 10 miles each way. I take a slightly different and hillier route home, but both routes have a lot of hills.
morning commute: 30:29 (just off record pace)
evening commute: 31:25 (PR by 1:03)

I am feeling pretty strong right now, except for the calf muscle and that is slowly getting better.

I'll try to get some swimming and CrossFit WODs in this weekend in Montreal.

Jim Colby 08-24-2010 10:02 PM

Re: Down in Jim's Garage
My last post should have been dated August 19th.

[B][U]August 20-22[/U][/B]
In Montreal helping my daughter and her roomates move into their apartment in Montreal as they begin their second year of University. I would have gotten a workout in on Saturday, but I needed to take one of my daughters roomates to Ikea since she arrived from Calgary with no furniture and nothing to sleep on. That store is a real nightmare. I did load and unload the UHaul trailer though.

[B][U]August 23[/U][/B]
Cycled to work (10 miles). Wife drove my car to work later so I could drop her off at the dealership to pick up her car. Drove home since I worked late. No time for anything else, as work was very busy. Didn't time my bike ride since I used my old bike (dodgy weather) and the clock didnt start properly.

[B][U]August 24[/U][/B]
Swam at Lunch (all freestyle yards)
800 warm-up (untimed)
5x100 (1:42-1:47 range), 1 min RIs
4x50 (0:41-0:44 range), 30 sec RIs

Cycled home from work (10 hilly miles - 32 mins - new pr by 29 secs on old bike)

Did 5/3/1 deload week sets for all 5 exercises after cycling home
pull-ups: 3 x 5 dead-hang pull-ups with some one arm hangs
bench press: 5x100#, 5x125#,5x160#
deadlifts: 5x130#,5x160#,5x190#
shoulder press: 5x60#, 5x75#, 5x85#
back squats: 5x110#, 5x135#, 5x160# (practiced going real deep on the reps. In the past, I've only gone just below 90 degrees, the bare minimum to get the standard. May try this with heavier weights and see how it goes.)

Will see my physiotherapist about my calf tomorrow afternoon. Will try to do Coe hero WOD at lunch and some weighted pull-ups.

David Orr 08-25-2010 01:14 AM

Re: Down in Jim's Garage
Good luck at the doc's!

Jim Colby 08-27-2010 07:29 AM

Re: Down in Jim's Garage
[U][B]August 25th[/B][/U]
Saw my physiotherapist, who said my calf problem is likely a result of inflexibility in my calf muscles and perhaps even my hips, which impacts my stride on my left side. That combined with overuse (running, crossfit, cycling, plyometrics, even pushing off the walls while swimming all engage the calf muscles). I'm going to have to stay away from running and plyometrics until mid-to-late September, but can swim, cycle, weight train, etc. Today I just did a bunch of calisthenics and about 45 mins of calf and ankle flexibility exercises.

[B][U]August 26th[/U][/B]
Cycled to/from work- 10 miles each way. At about record pace with the old bike (~ 32 mins each way). Felt good!

Bench: 10x45#, 10x135#, 5x165#, 5x195#, 10x215#
Deadlifts: 10x135#, 5x 185#, 5x210#, 5x245#, 11x275#
Wtd. Pull-Ups (dead hang): 3x5 reps, 1x10#, 1x20#, 1x25#, 1x#35#, 1x40#, 1x45#, 1x55# (F)

Jim Colby 08-28-2010 06:13 PM

Re: Down in Jim's Garage
[B][U]August 27th[/U][/B]
Travel day from NJ to Utah. Did 3 sets of 5 DH pull-ups just to do something.

[B][U]August 28th[/U][/B]
Mountain biked in Park City with my son. We got almost to the halfway point of the mid-mountain trail before we turned around due to concerns about thunderstorms rolling in and being without any cover up on the mountain. Almost 3 hours of uphill riding (prob nearly 2,000 feet of elevation gain) and a fun 45 minute downhill session on single track. We definitely felt the altitude today since it's our first day on the mountain.
Warm-Up: 3 circuits of 250M walk/jog, 5 pull-ups, 10 push-ups, 15 squats, calf stretching and calf rolling with my running stick.
10 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats) 8:07
Ran two miles (slowly). First mile at 10 min pace, second mile at 8:30-9:15 pace.
Warm-Down: 1/3 mile slow jog/walk. 20 minutes of calf stretching and calf rolling.

My calf muscles are feeling much better after beginning the calf stretching and calf rolling routine that my physiotherapist recommended. Today's short and slow run with lots of stretching felt fine. Hoping to [U]ease[/U] back into the running again to get ready for Tough-Mudder in Nov.

Jim Colby 08-31-2010 04:43 PM

Re: Down in Jim's Garage
[B][U]August 29th[/U][/B]
Hiked Mt. Timpanogos in Uintas National Forest with my son. Including our initial foray on the wrong trail and scramble up a dry waterfall, we hiked about 16 miles and 5,000 feet of vertical. We got within 10 feet of a mountain goat and its baby. Quite a spectacular day.

[U][B]August 30th[/B][/U]
Well earned rest day after the past two days in the mountains. Our legs are sore, so we don't mind the rest. Drove from Park City to Laramie Wyoming.

[B][U]August 31st[/U][/B]
Hiked 12,013 foot Medicine Bow Peak outside of Laramie in the Snowy Mountain Range with my wife and son. Seven or eight mile round trip hike with about 2,000 feet of elevation gain. Another great workout, but not nearly as strenuous as Mt. Timpanogos. We're not feeling the altitude as much anymore and felt good today. Got a nice close-up view of a golden eagle and mountain bluebirds. Lots of other good wildlife sightings as well.

Jim Colby 09-06-2010 05:20 PM

Re: Down in Jim's Garage
[B][U]Sept 1[/U][/B]
College visit day with my son at U of Wyoming. No workout today, but ended up walking about 5 miles.

[B][U]Sept. 2[/U][/B]
Travel day to Calgary, so no workout again.

[U][B]Sept. 3[/B][/U]
At U of Calgary gym.
Ran 2 miles easy pace, some sit-ups and push-ups.
DH Pull-UPs, 5, 5, 10
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Didn't push it real hard, but felt it pretty good.

[U][B]Sept. 4[/B][/U]
Whitewater rafting on Kicking Horse river. No WOD.

[B][U]Sept. 5[/U][/B]
90 minute hike in Yoho National Park.

[B][U]Sept. 6[/U][/B]
Traveled from Calgary to NJ.
Easy 2.7 mile hill run (max HR of 133, but mostly below 120)

Calf felt good on run until the very end when it tightend up a bit. Felt good after some calf rolling with the stick and some stretching. Overall, the calf is feeling a lot better, but I still need to watch it.

Jim Colby 09-07-2010 08:58 PM

Re: Down in Jim's Garage
[B][U]Sept 7[/U][/B]
Biked to work (10 miles) and home (11 miles via a slightly different route). My bike computer was knocked off my bike and I didn't notice until I left for work, so no times today, but I felt good, particularly on the hills. Must be the altitude training over the past 10 days in the mountains. Found the bike computer and should get a time tomorrow.

Started with the 5-3-1 month 1 weights again, since I missed so much time while on vacation. Mixed in some rope climbs.
Warm-up: 11 mile bike ride, then 2x 12' rope climbs, shoulder press: 10x45#, 5x65#
Main sets:
Shoulder press: 5x95#
2x12' rope climbs
Shoulder press: 5x110#
2x12' rope climbs
Shoulder press: 8x125#
2x 12' rope climbs

Finished with some shoulder stretching.

Plan to do the Tuesday Crossfit WOD tomorrow at lunch.

Jim Colby 09-09-2010 07:32 PM

Re: Down in Jim's Garage
[B][U]Sept 9[/U][/B]
Biked 10 miles to work
Got tied up on some stuff and had to work through lunch so missed my CrossFit WOD.

Had to drive home (I keep my car at the office) to make a physio appt for my calf. 45 minutes of physio on the calf and then a 20 minute torture session as the physiotherapist drove his elbow into every nook and cranny of my sore calf muscle.

Got the OK to do some easy running again, but no plyometrics or hard runs yet. I'll take that for now!

[B][U]Sept 10[/U][/B]
Drove to work (left bike at office last night).
Biked home (10 miles), then did:
Five rounds for time of:
Row 250 meters (subbed 25 SDHPs)
135 pound Front squat, 10 reps
15 GHD Sit-ups (unanchored situps with hands at ears and elbows straight out with feet on the ground at all times - I don't have a GHD in my garage)
20 Box jumps, 24 inch box (subbed 1 minute wall sit, since my physiotherapist wont let me do plyometrics quite yet - I can do 20 box jumps in well under 1 minute)

Then did 2 12' rope climbs, followed by 5 DH pull-ups and extensive stretching, mostly calf work. Happy with today's workout. Fran tomorrow. Hopefully I'll do better than the 10 minutes it took me last time after my crossfit break, but I won't break my ~4 min. PR. Somewhere between those two times would be good.

Jim Colby 09-09-2010 07:33 PM

Re: Down in Jim's Garage
My last entries should have been Sept 8 and Sept 9.

David Orr 09-09-2010 09:09 PM

Re: Down in Jim's Garage
Nice one Jim:D

Jim Colby 09-11-2010 02:00 PM

Re: Down in Jim's Garage
Thanks Dave. That workout plays to my strengths pretty well.

[B][U]Sept. 10[/U][/B]
Biked to work 20 miles total. No time for anything else today.

[U][B]Sept. 11[/B][/U]
[U]Warm-Up[/U]: 3 rounds of calf stretching and rolling, 10 push ups, 15 sit ups, 3 DH pull ups, thruster progressions (10 x45#, 7x70#, 3x95#), shoulder stretches
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
[B]4:53[/B], then
4.5 mile hill run (two relatively steep 1 mile hills in the run)
[B]44:21 [/B]
Went real slow to avoid tweaking the calf. Just trying to get some pain-free miles under my feet at this point. Calf felt great.
Calf rolling and stretching. Shoulder stretching.
4 x 10 reps alternate hand hangs on the bar (hang on a bar and lift hand slowly off the bar and regrip the bar, then do the other hand...that's one rep)

Jim Colby 09-12-2010 10:48 AM

Re: Down in Jim's Garage
[B][U]Sept. 12[/U][/B]
3 rounds of sit ups, push ups, pull ups, stretching, deadlift, thruster and KBS weight progressions
[U]The Seven[/U]
[B]"The Seven"[/B]
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
[B]2 rounds in 10:54.[/B]
My tricep started to feel a little sore after yesterday's Fran and the heavy thrusters and HSPUs in The Seven, so I called it after round two and made this a bit of a recovery day. In hindsight, I should have done Helton (just like the main page order of events) to give my triceps one days rest. I didn't want to run two days in a row though after yesterdays longer run. My calf is feeling good, so I don't want to push things too far at this point with it.
Anyway, now its time to catch up on some work and watch some football.

Jim Colby 09-13-2010 07:15 PM

Re: Down in Jim's Garage
[B][U]Sept. 13[/U][/B]
20 miles of hilly cycling to/from work. Narrowly averted a bad thunderstorm. Good fun being outdoors!

1 hour of physio on my calf:
1) 10 minutes was stretching, calf rolling
2) 30 minutes of one leg balance exercises: a) balancing on one leg barefoot with a 15# dumbell in one hand, bend at the waist and slowly lift your other leg above parallel behind you - 30 reps per leg b) balancing on one leg barefoot, do the same movement as a) but reach down and touch a cone in front of you, to the side of you and behind you - 15 reps per leg c) balancing on one leg barefoot, hold a resistance tube to your belly button with both hands, while the physiotherapist walks in a semicircle, gradually increasing the tension d) a bunch more stuff like that. Hard to believe, but all of that barefoot one-leg ankle stabilty work really tired me out.
3) 20 minutes of massage work on the calf.

Looks like heavy Fran will have to wait until tomorrow.

Jim Colby 09-14-2010 05:30 PM

Re: Down in Jim's Garage
[B][U]Sept. 14[/U][/B]
Calf rolling and stretching, shoulder stretching, thruster progressions, rope pull ups, push ups, sit ups.....about 20 minutes
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters (rx'd)
45 pound weighted Pull-ups (subbed 12' rope climbs, x3, x2, x2 - want to mix things up a little and my 1 rep pull-up max is currently nly 45#)
Mainly shoulder stretching.

Happy with this, as I never do thrusters this heavy (only once before this weekend for far fewer reps). The last few reps were real tough for me!

Jim Colby 09-15-2010 07:10 PM

Re: Down in Jim's Garage
[B][U]Sept. 15[/U][/B]
Cycled 10 miles to work
Bench 10x 135#
5 x 165#
Run 1 K
Bench 5 x 190#
Run 1 K
Bench 8 x 215#
Deadlift 10 x 135#
Run 1 K
Deadlift 5 x 210#
Run 1 K
Deadlift 5 x 240#
Run 1 K
Deadlift 12 x 270#
Run 1 K
Lots of calf and shoulder stretching

[U]Evening Physiotherapy[/U]
- Calf stretching and rolling
- barefoot ankle mobility/stabilty drills: 1 leg deadlifts, 1 leg torso twists with resistance band, 1 leg side to side jumps pausing after each jump to maintain balance, lunge walks with shoulder press
- Hip stability work: wood chops, reverse wood chops (both kneeling/barefoot)
- Calf massage with full elbow force

My legs are pretty tired tonight after today's leg work and yesterday's heavy thrusters. The physiotherapy is great. Lots of focus on stabilizing the foot (scrunching it up and gripping the floor with it), which is helping with the running and also with the deadlifts. Simple concept that nobody has ever explained to me before.

Jim Colby 09-16-2010 05:35 PM

Re: Down in Jim's Garage
[B][U]Sept. 16[/U][/B]
Rest day. Golfed 18 holes.

Jim Colby 09-18-2010 05:47 PM

Re: Down in Jim's Garage
[B][U]Sept. 17[/U][/B]
Got held up at work and another rest day.

[U][B]Sept. 18[/B][/U]
Stretching, ankle mobility, push ups, sit ups, squats, some rope climbing practice
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
4:50 pace for the first three rounds, 5:30 for the last two when this WOD hit me like a brick wall. Runs were easy, but it was the WBS that did me in. I am truly spent after this WOD and the 2-month absence from plyometrics due to the calf muscle showed tonight, as I had to break the 30 reps. The great news is that my calf was pain free and this was a true test.

Skipped the [U]really[/U] heavy thrusters WOD earlier this week since my triceps are still a bit sore from the simply [U]heavy [/U] thrusters in heavy Fran right after doing the [U]RX'd[/U] thrusters in Fran. Also skipped the rowing WOD since I've been getting lots of cardio anyway. Skipping tomorrow's CrossFit WOD since I've already done heavy deads this week and my tricep is a bit sore, so no HSPU's tomorrow. Instead, I plan to do a long run with various exercises mixed in (squats, rope climbs, etc.). Need to emphasize running and climbing more over the next two months to prepare for the tri-state Tough Mudder 50th birthday extravaganza.

Jim Colby 09-19-2010 05:40 PM

Re: Down in Jim's Garage
[B][U]Sept. 19[/U][/B]
[U]Tough Mudder Training[/U]
Run 400M up and down hill
1x12' rope climb, 10 push-ups, 15 situps, calf and ankle mobility and stretching, shoulder stretching
Run 400M up and down hill
2x12' rope climb, 10 push-ups, 15 situps, calf and ankle mobility and stretching, shoulder stretching
Run 400M up and down hill
3x12' rope climb, 10 push-ups, 15 situps, calf and ankle mobility and stretching, shoulder stretching
Run 1 mile up hill
hand over hand on the monkey bars, about 30'
Run 5 miles on hills
Stretch out

Tonight I will roll and ice my elbow and calf as the last couple of days have been pretty hard and I'm feeling a bit sore.

Jim Colby 09-21-2010 08:19 PM

Re: Down in Jim's Garage
[U][B]Sept 20[/B][/U]
[U]Physiotherapy Day[/U]
One hour of barefoot ankle and hip mobility and strength/balance work.
Deep calf "massage", not the nice and enjoyable kind, the bite the towel kind. Amazing the quality of workout you can achieve doing these exercises with light weights. I think I may continue doing this one day per week even after physio is over. My PT said I would see a noticeable improvement in my lifts (dead lift, squat, etc.) if I incorporated more of these exercises into my program.

[B][U]Sept 21[/U][/B]
Warmed up then,
Back squat 5 x 175#
5 x DH pull-ups
Shoulder press 5 x 95#
Back squat 5 x 205#
1 x 12' rope climb
Shoulder press 5 x 110#
Back squat 10 x 230#
2 x 12' rope climbs
Shoulder press 9 x 125#
Stretched out

Focused on going nice and deep on the squats. Back squats and shoulder presses were max efforts on the last set. The rope climbs were just to get a bit of pulling work in without tiring myself out too much for the squats and presses, which were the main focus today. They weren't max efforts. Felt decent today.

Jim Colby 09-22-2010 06:24 PM

Re: Down in Jim's Garage
[B][U]Sept 22[/U][/B]
[U]Physiotherapy Day[/U]
Ran one mile, then
One hour of barefoot ankle and hip mobility, strength and balance work.
Deep calf "massage", calf rolling and electronic stimulation.

Jim Colby 09-23-2010 06:48 PM

Re: Down in Jim's Garage
[B][U]Sept. 23[/U][/B]
Cycled 10 miles home from work (left car at work, bike was at work)
5xDH pull-ups
Dead lift 10x135#
5xDH pull-ups
Dead lift 3x205#
10xDH pull-ups (matched PR)
Dead lift 3x225#
Bench press 10x45#
Dead lift 3x255#
Bench press 10x135#
Dead lift 10x290# (PR by 3)
Bench press 3x175#
Bench press 3x200#
Bench press 5x225# (PR is 7x)

Happy with DLs, ok with pull-ups, disappointed with BP. However, last BP PR was on its own and did not follow max effort pull-ups and dead lifts. No excuses though...I still felt like a *****-cat under the bar. I'm shooting for 10x 225# BP because I used to be able to do that no problem back in the day (and I only weighed 160#). Mind you that was 25 years ago.....but still. I'm not timing myself on the bike commute when I ride in the dark. Dangerous enough as it is, let alone trying to beat the clock.

Jim Colby 09-24-2010 08:26 PM

Re: Down in Jim's Garage
[B][U]Sept. 24[/U][/B]
Cycled 10 miles to work.
Cycled 10 miles home, then
2.6 mile hill run
Stretching, calf mobility and iced calf muscles

Jim Colby 09-25-2010 09:03 AM

Re: Down in Jim's Garage
[B][U]Sept. 25[/U][/B]
Rest day. Golfed 18 holes carrying clubs.

Jim Colby 09-26-2010 05:24 PM

Re: Down in Jim's Garage
[B][U]Sept. 26[/U][/B]
[U]Tough Mudder Training[/U]
6 mile run with 300 feet of elevation gain.
9 obstacles along the way:
- Tire simulation uphill dodging pot holes in road
- Monkey bars: 10 rungs downhill, 10 rungs uphill, 10 rungs downhill, 10 rungs uphill (the bars are slanted)
- 25 burpees
- 100 sit-ups
- 10 pistols each leg (20 total) with slight balance assist
- 50 push-ups
- 2 minute plank
- 100 deep squats at bottom of 100’ hill, then run up hill
- 5 x 12’ rope climbs
20 minutes of calf stretching/rolling, ankle mobility, etc.
Calf held up very well.

David Orr 09-26-2010 06:49 PM

Re: Down in Jim's Garage
Now THAT looked like fun. In a bad way!:evilsmile

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