Re: Down in Jim's Garage
 

Thanks everyone. Still pretty sore and stiff today, but a not quite as bad as yesterday. I think I could have managed a swim workout, but was swamped at work and thought it would probably be a good idea to take a complete rest day.

I plan to swim tomorrow and maybe do something else too.

Re: Down in Jim's Garage
 

[B][U]January 14[/U][/B]
Late day at the office. Back still sore. Another rest day.

[B][U]January 15[/U][/B]
Back still sore, but getting better each day. Can't sit around any longer.
[U]Warm-Up[/U]
10 minutes of jumping rope.
3 circuits of: 5 DH pull-ups, 5 push-ups, 20 sit-ups, 10 squats
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
Complete as many rounds as possible in 15 minutes of:
Row 250 meters (subbed 25 SDHP since I don't have a rower)
25 Push-ups
[B]8 Rounds + 25 SDHP + 14 push-ups[/B]
[U]Stability/Core Work[/U]
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)
2 minute plank
[U]Warm-Down[/U]
Shoulder stretching

Thought it was a good idea to avoid any heavy work today so picked a high-rep/low-weight metcon. My back was stiff during the early warm-up, but I hit a new DU PR of 28 on the first go. Should have done a higher number because I was in a real groove, but I had a momentary lapse of concentration when I beat my old PR. Felt good during the WOD and my back actually feels looser and better after the WOD.

Re: Down in Jim's Garage
 

Excellent work on the rowing/push up workout Jim! Hope your back holds up ok. Take care!

Re: Down in Jim's Garage
 

Thanks Suzanne! You have been doing some really good work yourself! My back is still sore but not nearly as bad as it was. Thanks for asking.

[B][U]January 16[/U][/B]
[U]Warm-Up[/U]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 10 x 45# OHS, 10 push-ups, 20 v-ups
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
[B]round 1 - 6:05 (PR by 5 secs), round 2 - 6:12, round 3 - 6:12, 18:29 total time (PR by 21 secs)[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

Re: Down in Jim's Garage
 

[B][U]January 17[/U][/B]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 15 squats, 10 push-ups, 20 sit-ups
10 minutes of mobility work and dynamic stretching
OHS Practice: 10x45#, 5x60#, 5x70#, 7x75#
Played around on the rings a bit working on my muscle up.

Worked late again and was feeling kind of sore after the weekend's workouts. I've decided to bite the bullet and start working on my OHS. It's embarrassing to even write down the weights I'm using, but I'm forcing myself to do it. It wasn't too long ago that I was equally bad at DUs and tonight I set another PR at 31. I could have gone further, but had a bad grip on one handle and it slipped from my hand. I think I'll also add power cleans and front squats to my 5/3/1 program. Once I'm better at those, I'll switch to squat cleans, which I'm also bad at.

Re: Down in Jim's Garage
 

[QUOTE=Jim Colby;892462][B][U]January 17[/U][/B]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 15 squats, 10 push-ups, 20 sit-ups
10 minutes of mobility work and dynamic stretching
OHS Practice: 10x45#, 5x60#, 5x70#, 7x75#
Played around on the rings a bit working on my muscle up.

Worked late again and was feeling kind of sore after the weekend's workouts. I've decided to bite the bullet and start working on my OHS. It's embarrassing to even write down the weights I'm using, but I'm forcing myself to do it. It wasn't too long ago that I was equally bad at DUs and tonight I set another PR at 31. I could have gone further, but had a bad grip on one handle and it slipped from my hand. I think I'll also add power cleans and front squats to my 5/3/1 program. Once I'm better at those, I'll switch to squat cleans, which I'm also bad at.[/QUOTE]

Good on you to work on those weaknesses! OHS is one of mine as well. Mobility work and patience with using lighter weights will pay dividends in the long run.

Re: Down in Jim's Garage
 

I'll let you be my inspiration, Jim. We have the same weaknesses, except that you are working on yours. Guess it's time to start doing the same. Hope it's not too late!:o

Re: Down in Jim's Garage
 

Don't feel bad, Im working on OHS lately with JUST THE BAR!! I always roll & do trigger point on pecs/shoulders/back before, do passthrus etc. & it helps. Seems like it gets easier as I get more warmed up....hardest for me is to get LOW and stay upright. It is what it is!! I fall on my butt a lot!!:o

Re: Down in Jim's Garage
 

Thanks Suzanne...I think I will need patience on OHS. Dave, are you kidding? You're ready to go! Once I started using the jump-rope program shown here: [url]http://www.uwyo.edu/uwstrength/info.asp?p=8995[/url]
my DUs started to improve very quickly. I only started that routine in November I think and it suddenly clicked within the last two weeks. Deb, if by a pass through you mean holding a bar in front of you and passing it over your head while holding it with both hands until it is behind you at your butt, I will never, ever be able to do that. I can only get the bar about 6" behind my head at most. I will try to work on it, but not sure I will ever get there. I am making sure I get nice and low though, at least down to dynamax ball level. My hip is a little sore today from yesterday's OHS.

[U][B]January 18[/B][/U]
10 minutes of jump roping
Bench Press: 10x45#, 10x135#, 5x175#, 5x215#, 10x 225# (very slight assist on rep 10 :ranting2:)
Ran 5K on treadmill at 8 min mile pace (first mile at 1.5% slope, remainder at 1% slope).
Stretched legs

I'm ****ed that I didn't get 10 reps at 225#. Could be hangover effects from the big SDHP/push-up workout on Saturday. I also used the wrong weight on the second-to-last set. I was supposed to use 200#. My run felt really bad after mile one until I realized that I had the treadmill on the wrong slope. :rolleyes: Felt better after that, but all-in-all tonight was not one of my best efforts.

Re: Down in Jim's Garage
 

10 x 225lb is a strong bench, one of my goals for last year was 10 at 100k /220lb, got it once then did not bench for a week and lost it again.

Re: Down in Jim's Garage
 

strong things, you guys!!

[QUOTE]Deb, if by a pass through you mean holding a bar in front of you and passing it over your head while holding it with both hands until it is behind you at your butt, I will never, ever be able to do that.[/QUOTE]
Yeah that's what I do and my chest is ALWAYS tight; first loosen up with the foam roller & the ball (pecs!! shoulders back lats traps); you can try with a very wide grip at first, see how it goes - thats what I do and gradually move my hands in.

Re: Down in Jim's Garage
 

Scott, it was a decent bench, but I did 8x240# the last time I benched and thought 10x225# would be pretty easy. Bench is one of my strengths and I want to get 10x225# with no assists, no problem.

Deb, I actually did some pass-throughs tonight, but my hands were so far apart it was hilarious. :rofl: Gotta start somewhere though.

[B][U]January 19-20[/U][/B]
Working hard (the kind that pays the bills) and no WODs. Very busy time of year.

[B][U]January 21[/U][/B]
Shoveled snow for an hour before work in the morning. No probs with the back this time. 6" of fluffy stuff followed by a blue-bird sunny day. Beautiful day today.
[U]Warm-Up[/U]
10 minutes jumping rope
3 circuits of 5 DH pull-ups, 10 x 45# OHS, 10 push-ups, 20 v-ups
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
[B]round 1 - 6:14, round 2 - 5:55 (PR by 10 secs), round 3 - 5:58, 18:07 total time (PR by 12 secs)[/B]
[U]Stability/Core Work[/U]
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)
2 minute plank
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

Felt good tonight. Brisk, invigorating temps in the garage. 25 degrees. Perfect for workouts.

Re: Down in Jim's Garage
 

[B][U]January 22[/U][/B]
[U]Warm-Up[/U]
10 minutes jumping rope
10 minutes of mobility work and dynamic stretching
[U]Strength[/U]
Front Squat: 10x45#, 5x130#, 5x150#, 8x170# (had more in me but lost bar off fingers)
Deadlift: 10x135#, 5x135#, 5x225#, 5x260#, 6x295# (hurt my back again on 6th rep and had to stop)
[U]Swimming[/U]
400 yd warm-up (untimed)
2x200 (3:27, 3:24, 2 min RI)
4x100 (1:34-1:37, leave on 3 mins)
6x50 (0:43, leave on 90s)

Bummed about my back. I thought it was recovered, and the weights felt easy, but I guess not. I won't do any heavy lifting involving my back, especially heavy deadlifts, before my ski trip in early Feb. I didn't hurt my back nearly as bad as a couple of weeks ago shoveling the driveway, but it is sore, so I'll have to be smart about next week's training.

Re: Down in Jim's Garage
 

[B][U]January 23[/U][/B]
Sore back again. Spent all day catching up on work for the swim team and watching football.

Re: Down in Jim's Garage
 

hang in there; fun on the ski trip gotta be worth the rest!!!
What swim team is this anyway? I used to know people that swam for the Gators, and another person comes for graphics work & teeshirts, the Seadragons is his team!!

Re: Down in Jim's Garage
 

Thanks Deb. I've had enough rest for now. I'm on the Board of the Somerset Hills YMCA swim team. This is my son's last year on the team before he heads off to college. It's quite a lot of work but worth it.

[U][B]January 24[/B][/U]
[U]Swim Workout At Lunch[/U]
400 yd warm-up (untimed)
2x200, 2 minutes rest(3:25, 3:21 PR for this workout)
4x100 on 3 minutes (1:34 tied PR for this workout, 1:36, 1:35x2)
6x50 (0:41 tied PR for this workout, 0:42, 4x0:41)
[U]After Work[/U]
Jump rope warm-up (broke my last rope due to cold temps in garage - too bad because I felt strong and wanted to go for another DU record - time to order more ropes)
Shoulder Press: 10x45#, 5x100#, 5x115#, 10x130#
Dead-Hang Pull-ups (5, 5, 10)
[U]Stability Work[/U]
Stability/Core Work
2 minute plank
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)

Felt pretty good tonight, except for the pull-ups. I haven't been doing enough of them lately. Shoulder press could also have impacted the pull-ups. My back is still sore, but feeling much better.

Re: Down in Jim's Garage
 

I keep my ropes in the house, and so far have not had one break. I've been using one of the Buddy Lee ropes for 3 year now. Knock on wood.....Hope your back is doing better, just takes time.

Re: Down in Jim's Garage
 

I keep all mine in the house too. Its the combination of DUs and 15 degree temps. Oh well, I just ordered a bunch more rope cord replacements at $5 a pop.

Re: Down in Jim's Garage
 

[B][U]January 25[/U][/B]
Jump rope practice
Bench Press: 10x45#, 10x135#, 3x185#, 3x210#, 8x240# (slight assist on #8)
[U]Running Intervals on treadmill at 1% slope - 200M rest interval[/U]
1200 yds (6 mins - 7:30 min/mile pace)
1000 yds (4:41 - 7:03 min/mile)
800 yds (3:31 - 7:03 min/mile)
600 yds (2:30 - 6:40 mini/mile)
400 yds (1:34 - 6:19 min/mile)
200 yds ( 0:45- 6:00 min/mile)
Stretched legs

Felt good jumping rope until the end when I alternated between 20 DUs and bench press sets. Benching seemed to mess up the DUs a bit. Bench was ok...about the same as two weeks ago and better than when I couldn't quite get 10x225#. Running felt good. I could have pushed it harder, but wanted to avoid aggravating my back and forgot my iPod so had no music. Its hard to get too motivated on a treadmill without tunes! :shrug:

Bought two new jump ropes today and the Buddy Lee replacement cords should arrive tomorrow. Got some Woody bands to help me with my muscle-up progressions. Hope to start that tomorrow.

Re: Down in Jim's Garage
 

[B][U]January 26[/U][/B]
[U]Swim Workout At Lunch[/U]
400 yd warm-up (untimed)
2x200, 2 minutes rest(3:25, 3:20 PR for this workout)
4x100 on 3 minutes (1:32x2 PR for this workout, 1:34x2, old PR)
6x50 (0:40 new PR for this workout, 5x0:41)
Getting faster.:D

Re: Down in Jim's Garage
 

[B][U]January 27[/U][/B]
[U]Last night and this morning[/U]
2 hours of shoveling last night and another hour this morning
[U]After work[/U]
10 minutes of jump rope practice (rope replacements are here)
3 sets of DH pull-ups (5,3,3), push-ups (10,5,5), squats (15, 10, 10)
Dynamic stretching and mobility work
Shoulder pass-throughs
OHS: 5x45, 3x60#, 3x70#, 5x80# (12" depth)
MUs with green woody band assist 3x5 (slow, working on false grip)
5 MU negatives without band but let toes touch the ground on the way down
Stretched

Doing my "chores" today. :shrug: Back holding up well.

Re: Down in Jim's Garage
 

[B][U]January 28[/U][/B]
Worked late, therefore a rest day.

[B][U]January 29[/U][/B]
[U]Early Afternoon[/U]
[B]Swimming[/B]
3x50 yds (43-45 secs)
2x100 (1.30 PR by secs, 1.34)
1x200 (3.25)
1x400 (7.05 PR by 13 secs)
1x200 (3.20 tied PR)
2x100 (1.34x2)
3x50 (41 secs each)

[U]Evening[/U]
Jump rope practice for 10 mins
3x 5 DH pull-ups, 10 squats
dynamic stretching and mobility work for 10 mins
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
round 1 - 6:03, round 2 - 5:47 (PR by 8 secs), round 3 - 5:44 (PR by 3 secs), 17:44 total time (PR by 23 secs)

Felt great today, except my jump roping was a bit off.

Re: Down in Jim's Garage
 

Good to see your back is doing better.:highfive:

Re: Down in Jim's Garage
 

Thanks Dave. Yeah, its feeling better, but I'm avoiding heavy squatting and deadlifting until I come back from my ski trip.

Re: Down in Jim's Garage
 

[B][U]January 31[/U][/B]
[U]Swim Workout At Lunch[/U]
400 yd warm-up (untimed)
2x200, 2 minutes rest(3:26, 3:23)
4x100 on 3 minutes (1:32, 1:31, 1:32, 1:33 on 3 minutes)
6x50 (0:41-42 secs on 90 secs)

Felt good. Wanted to do Saturday's workout tonight, but had to work late and catch up on some volunteer work at home. Probably not a bad idea as I want to avoid pushing myself too hard in advance of this week's ski trip (providing the damn weather doesn't affect my flight on Thurs morning).

Re: Down in Jim's Garage
 

[B][U]February 1[/U][/B]
10 minutes of jump rope practice
3 sets of DH pull-ups (3,3,3), 55# KBS (5,5,5), squats (10, 10, 10)
Dynamic stretching and mobility work
[U]WOD[/U]
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps (had to sub 30# DBs, my heaviest)
800 meter Run
50 Back extensions
[B]13:54[/B]

Felt good tonight! 20" box jumps were pretty easy compared to 24", but started getting hard at 40. Rope climbs were pretty easy. Took it slow on KBS and back ext due to back concerns. Forearms were burning pretty good after the HPCs.

Re: Down in Jim's Garage
 

Sorry...typo on my time for today's WOD. It was 15:54.

Re: Down in Jim's Garage
 

[B][U]February 2[/U][/B]
[U]At Lunch[/U]
10 minutes of jump roping
Bench Press: 10x45#, 10x135#, 5x200#, 3x225#, 5x250#
Shoulder Press: 10x45#, 5x115#, 3x130#, 2x145#
Ran 1 mile at 7.5 mph on 1% slope
Stretched

Nice easy day. Going skiing tomorrow. Not a good idea to do shoulder press after bench press if you care about your numbers. Probably a good way to give your shoulders and triceps a nice little training jolt though.

Re: Down in Jim's Garage
 

Have a great trip!

Re: Down in Jim's Garage
 

[QUOTE=Jim Colby;898727][B][U]February 1[/U][/B]
10 minutes of jump rope practice
3 sets of DH pull-ups (3,3,3), 55# KBS (5,5,5), squats (10, 10, 10)
Dynamic stretching and mobility work
[U]WOD[/U]
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps (had to sub 30# DBs, my heaviest)
800 meter Run
50 Back extensions
[B]13:54[/B]

Felt good tonight! 20" box jumps were pretty easy compared to 24", but started getting hard at 40. Rope climbs were pretty easy. Took it slow on KBS and back ext due to back concerns. Forearms were burning pretty good after the HPCs.[/QUOTE]

Quick work at 15.54 Jim, I had to up the rxd with the DB's as all the light ones were being used. Must be great to have a rope to cilmb. Enjoy your skiing trip.

Re: Down in Jim's Garage
 

Thanks guys!

[B][U]February 3-7[/U][/B]
Hard skiing with the boys in Park City, Alta and Snowbird. 3 powder days. Some good hiking. My training really paid off this year, as my legs were hardly sore at all. Well, they were a little sore by the last day, but not bad.

[U][B]February 8-12[/B][/U]
Crazy busy at the office, so no WODs at all.

[B][U]February 13[/U][/B]
2.6 mile hill run. Untimed (need a new watch). Felt lousy.

Signed up for the following events this year, so my training goals will be geared towards these:
- April 16-23 - ski trip to France
- May 15 - Half Marathon in Morristown
- July 3 - Sydenham Ontario sprint distance triathlon
- July 24 - NJ State Triathlon - Olympic distance
- Sept. 11 - Muskoka, Ontario Ironman 70.3 triathlon
- Oct. 16 - Toronto Waterfront Marathon
- Nov. 12 - NJ Tri-State tough mudder

Fun stuff. A soon-to-be empty-nester occupying his free time.

Re: Down in Jim's Garage
 

Sounds like you got a very busy year ahead with the events, I am sure it will keep you busy. Definately would gear training towards the endurance side of CF if you want to get good results in the events.

Re: Down in Jim's Garage
 

The core of the training will be for the half Ironman in Sept and that training will get me ready for the other events. It'll be mainly swimming, running and biking starting with base-building and then gradually increasing distance and intensity before the taper. There will be increasing volumes each week with a recovery week at the end of each month. I'm going to stick with 5/3/1 to try to maintain strength: back squat, deadlift, shoulder press, bench press and muscle-up progressions. Maybe do each of those once per week before one of the endurance workouts. Pull-ups, push-ups and sit-ups and jump roping will be part of my daily warm up. I'll do the occasional crossfit WOD if it fits in with my other training and scale back something else on that day.

[B][U]February 15[/U][/B]
10 minutes of jump rope practice -felt good
Ran 1 mile at 7 mph and 2 miles at 7.5 mps with occasional speed bursts up to 9 mph. HR stayed on zone 1 most of the time (125-137) but got up to 150 on my last speed burst. Felt pretty good today, but my calf muscles were still a bit tight so I had to stretch them out good.

Re: Down in Jim's Garage
 

[B][U]February 17[/U][/B]
10 minutes of jump rope practice
5 minutes of dynamic stretching
10 minutes of stretching

[B]"Annie"[/B]
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
8:57 (PR by 4:52)

DUs too broken up, but still happy with the time, especially after not doing any crossfit or jump roping for a couple of weeks. Felt pretty gassed which surprised me. I think I'm jumping too high on the DUs and need to relax more.

Easy day today. The next three days will be harder.

Re: Down in Jim's Garage
 

[B][U]February 18[/U][/B]
[U]Lunch[/U]
10 minutes of jump roping
5 minutes of dynamic stretching
10 minutes of stretching and mobility work
Ran 3 miles (started slow to warm up and built up to 8 minute miles with one short "sprint" to 9 mph)

[U]After Work[/U]
[U]Swimming[/U]
11x100 yds with 30 secs rest interval (~ 1:40-45/100 pace)

Felt pretty good today, but I am trying to keep my HR down in the 130s at this point in the training cycle, so my times are slower. Don't worry, there will be plenty of interval work coming up.

Re: Down in Jim's Garage
 

[B][U]February 20[/U][/B]
Ran 2.75 miles to pool
Swam 1,100 yds straight through
Ran 2.75 miles home

Kept HR in 130s mostly (crept into low 140s on hills on the run home). Didn't time myself. Too crowded in the pool today and just focusing on HR today. Felt very good.

Re: Down in Jim's Garage
 

[B][U]February 21[/U][/B]
Swim 12x100 yds (~1:40-43 pace), 30 sec RIs
HR mostly in 130s

Wanted to do Kelly tonight. Hope to hit it tomorrow. I'll start reincorporating some 5/3/1 and crossfit into the schedule again this week. Hard to get back on track after my ski trip with work being so busy. I also want to try cindy again this week, although I will probably suck at it since I have hardly done any pull-ups in the past 3 weeks. Push ups should be ok and squats should be very strong though, so we'll have to see. Felt great in the pool, in part because there is no fatigue from crossfit or lifting. ;)

Re: Down in Jim's Garage
 

Wow Jim, looks like you have a busy year ahead! Good work and good luck on Kelly. I will be doing that tomorrow as well.

Re: Down in Jim's Garage
 

[B][U]February 22[/U][/B]
[U]At Lunch[/U]
10 mins jump ropinig
10 mins stretching and mobility work
[U]Running[/U]
2x1200 yds, 4x800 yds, 2 min RIs (treadmill at 1% slope)
Interval speeds were 7 mph, 7.5 mph, 8.0 mph, 8.5 mph, 8.5 mph, 9 mph
HR in 120s/130s during 1200s and mostly 130s/140s during 800s with a brief amount of time up to the mid-150s during the last 800
Stretched 5 mins

Felt pretty good, but my calf muscles are still kind of tight, so I took it easy and made sure I warmed up and stretched really well. I lost my "stick" for calf massages, so that's kind of irritating. I may need to buy a new one.

I had to work late tonight, so once again no lifting or crossfit. I will have to change that soon, as my training is becoming too unbalanced.

Re: Down in Jim's Garage
 

[B][U]February 23[/U][/B]
Worked late, so no workout.

[B][U]February 24[/U][/B]
[U]At lunch[/U]
Swim 3x400 yds, 2 min. RI
First was warm-up and untimed, 7:15 (PR by 3 secs), 7:05 (PR by 13 secs). Wasn't pushing too hard at this point in the training cycle, so these PRs will go down hard soon. HR mostly in the high 130s (low 140s toward the end of the sets).

[U]After Work[/U]
Jumped rope for 10 mins
Mobility work and dynamic stretching for 10 mins
[B]"Kelly"[/B]
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
[B]23:09 (PR by 2:26)[/B]

Felt great tonight. Runs were up and down a hill, but I didn't push hard. I used the runs as a recovery. Box jumps were unbroken for the first three rounds and almost unbroken in the last two (that damn voice in my head got the better of me in rounds 4 and 5 on ~ rep 25). WBS were 10/10/5/5 (yep, I was gaming it to pace myself). This was much better than the previous effort in Sept, which was one of my first plyometric workouts post-calf injury.

Good day today.