Re: Down in Jim's Garage
 

[B][U]Sept. 16[/U][/B]
Rest day. Golfed 18 holes.

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]
[U]Warm-Up[/U]
Stretching, ankle mobility, push ups, sit ups, squats, some rope climbing practice
[U]WOD[/U]
[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]25:34[/B]
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.

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.

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,
[U]Strength[/U]
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.

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.

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.

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

Re: Down in Jim's Garage
 

[B][U]Sept. 25[/U][/B]
Rest day. Golfed 18 holes carrying clubs.

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
1:15.28
20 minutes of calf stretching/rolling, ankle mobility, etc.
Calf held up very well.

Re: Down in Jim's Garage
 

Now THAT looked like fun. In a bad way!:evilsmile