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

Suzanne Campbell 06-11-2011 10:13 PM

Re: Down in Jim's Garage
 
[QUOTE=Jim Colby;947172][B][U]June 10[/U][/B]
Too many other commitments, therefore a rest day.

[B][U]June 11[/U][/B]
Cycled moderately hilly 15 miles (463 feet of climbing, 47:58, Avg HR 121, Max HR 139), then
Stretched legs out a bit,
DU practice for 10 mins, then
[U]CrossFit Main Page[/U]
225 pound Deadlift, 21 reps (15/6)
50 Squats (unbroken, basically a rest break)
135 pound Push press, 21 reps (9/4/4/2/2)
225 pound Deadlift, 15 reps (8/7)
50 Squats (unbroken)
135 pound Push press, 15 reps (5/3/3/2/2)
225 pound Deadlift, 9 reps (unbroken)
50 Squats (unbroken)
135 pound Push press, 9 reps (4/3/2)
[B]Rx'd 13:58[/B] (Avg HR 141, Max HR 156)

Cycling felt slow, but that is typical after a rest day. I also didn't push it as hard as normal, as evidenced by the 121 heart rate. DU's were ok, but not quite up to snuff either. Main page WOD was all about the Push Press. The deads and squats were fast, but the push presses took a long time. Still, did better than I thought on that one.[/QUOTE]

Nice job Jim. I agree with you. I did this today too and thought the push presses were the hardest. Having to do them right after the squats was tough. Good work!

Jim Colby 06-12-2011 05:08 PM

Re: Down in Jim's Garage
 
Thank you Suzanne and Dave. It was a good workout for sure!

[B][U]June 12[/U][/B]
3 mile warm up run jog (very easy pace, but hilly)
[B]Timed 5K run at high school track (22:25[/B], outdoor PR by 47 secs, overall PR by 15 secs, Avg. HR 152, Max HR 159)
0.75 mile warm-down walk/jog
[B]7 miles covered in total[/B]
DH CTB pull-ups: 5, 5, 11
Stretched

I did much better than I thought on the 5K. My legs surprisingly weren't sore today after yesterday's ride/main page WOD, but they felt kind of dead and unresponsive during the warm-up and I felt slow. But as soon as I started the 5K, I felt great. Not sure why, but I won't complain.

Jim Colby 06-13-2011 07:22 PM

Re: Down in Jim's Garage
 
[B][U]June 13[/U][/B]
[U]At Lunch[/U]
Swam 1600M (1x500, 1x300, 2x200, 3x100, 2x50)
[U]After Work[/U]
Biked 15 moderately hilly miles (46:57, Avg. HR 124, Max HR 139)
Stretched

Jim Colby 06-15-2011 07:49 AM

Re: Down in Jim's Garage
 
[B][U]June 14[/U][/B]
[U]At Lunch[/U]
Met with a trainer at a local gym to have my squat/deadlift form checked. Everything looked good. Also did a bunch of TRX suspension exercises (bodyweight stuff) and really liked it. It's kind of like exercises on the rings but a little harder since the handles can slip up and down if you put more weight on one side than the other and the rings have a fixed length. I think I will buy one and start doing some regular circuits with it. That's probably more appropriate for what I am training for at this point than the 5/3/1 program.

[U]After Work[/U]
4.5 mile run at easy pace, hilly terrain (44:00, 2 hills totaling 460 ft. of elevation change, Avg HR about 121, max HR 135).
I think I ran this a bit too easily. At one point, I looked down and my HR was only at 112. My legs were a little tired from some of the exercises I did at lunch today.

Jim Colby 06-15-2011 06:35 PM

Re: Down in Jim's Garage
 
[B][U]June 15[/U][/B]
[U]At Lunch[/U]
Swam 4x500M

[U]After Work[/U]
Cycled moderately hilly 15 miles (463 feet of climbing, 45:48, missed PR by 0:06, Avg HR 129, Max HR 146)

There is a traffic light about 300M from my house. A Subaru from Mass took off from the light at about 10 mph and didn't speed up for at least 50M. I was coasting behind the driver wondering what the he** he was going to do, afraid to pass him in case he turned. Finally he lazily accelerated to 25 mph with me on his bumper cursing under my breath as I saw my PR slipping away. Frustrating!!

Scott Jenkins 06-16-2011 05:16 AM

Re: Down in Jim's Garage
 
Hello Jim, nice to see you joining in with a bit of main page, that deadlift push press workout was a real fun one I thought, with the air squat breaks.

Nik Nichols 06-16-2011 06:34 AM

Re: Down in Jim's Garage
 
[QUOTE=Scott Jenkins;949073]Hello Jim, nice to see you joining in with a bit of main page, that deadlift push press workout was a real fun one I thought, with the air squat breaks.[/QUOTE]

You are crazy, those air squats were murder for me! So slow on them. Hi Jim, don't listen to Scott, he is tuched!;)

Jim Colby 06-16-2011 07:01 PM

Re: Down in Jim's Garage
 
[QUOTE=Scott Jenkins;949073]Hello Jim, nice to see you joining in with a bit of main page, that deadlift push press workout was a real fun one I thought, with the air squat breaks.[/QUOTE]
Thanks Scott, I'm trying to mix in a few main page WODs when my schedule permits. I do enjoy doing them a lot. I also liked that DL/PP WOD. You smoked that one! Impressive time Scott.
[QUOTE=Nik Nichols;949108]You are crazy, those air squats were murder for me! So slow on them. Hi Jim, don't listen to Scott, he is tuched!;)[/QUOTE]
Hey Nik, air squats are right in my wheel house, kind of like Scott. I can knock off 100 in a row without sweating it too much. Pull-ups on the other hand....I would love to have your pull-up capability! Hurt me on Fran today. By the way, your Fran time was killer.

[B][U]June 17[/U][/B]
I had no serious trii training on the calendar today....just a short run, so I subbed Fran to see how much CrossFit fitness I have lost since starting my endurance work.

[B]"Fran"[/B]
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
[B]5:14[/B]
I've done sub-5 a few times when doing Main Page religiously, but this was a pretty good effort. I had to game it and break it up a lot though. All I've been doing is DH pull-ups and I lost my kipping rhythm. Thrusters were a little rusty. I should do more of them.

Jim Colby 06-17-2011 03:47 PM

Re: Down in Jim's Garage
 
[B][U]June 18[/U][/B]
4.5 mile run at easy pace, hilly terrain (40:59, 2 hills totaling 460 ft. of elevation change, Avg HR about 128, max HR 144).
My youngest graduates from high school today. Almost ready to leave the nest. Sigh.

Jim Colby 06-18-2011 06:11 PM

Re: Down in Jim's Garage
 
[U][B]June 19[/B][/U]
Biked 15 moderately hilly miles (45:35, PR by 7 secs, Avg. HR 126, Max HR 139)

No time for anything else with all of the graduation stuff.


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