CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Down in Jim's Garage (https://board.crossfit.com/showthread.php?t=58843)

Jim Colby 12-17-2010 06:01 PM

Re: Down in Jim's Garage
 
[B][U]December 17[/U][/B]
[U]Swim Workout[/U]
1 x400 yds warm-up (untimed)
2x200 yds @ ~3:35-36 pace
4x100 yds @ ~ 1:40-41 pace
6 x 50 yds @ ~ 0:45-46 pace

First swim workout in a few months and the absence made its presence known today. The last time I did this WOD, my 100s were in the mid- to high- 1:30s. I'll try to do this 3x/week over the winter. Christmas shopping took precedence over WOD #2 today (the ski leg workout).

Jim Colby 12-19-2010 09:08 PM

Re: Down in Jim's Garage
 
[B][U]December 18[/U][/B]
Traveled to Atlanta for a friend's 50th birthday party, but managed to squeeze this workout in on Saturday at a local gym.
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]Main Workout[/U]
Back Squats: 10x45#, 10#135#, 5x200#, 5x235#, 6x265#
Bench Press:10x45#, 10x135#, 5x170#, 5x200#, 8x225# (slight assist on the 8th rep) - closing in on my 10-rep goal
12x400M run with 90 sec. rest interval (first 4 at 8 min/mile pace to loosen up my legs after the squats and the last 8 at 6:40 min/mile pace)
[U]Warm-Down[/U]
Stretched shoulders, hips, calfs and hammies.

Felt good today and the runs were pretty easy.

[U][B]December 19[/B][/U]
No workout. Travel and recovery day after a very late night.

Jim Colby 12-20-2010 09:26 PM

Re: Down in Jim's Garage
 
[B][U]December 20[/U][/B]
[U]Swimming[/U]
1x400 yd warm-up (untimed)
1x200 yds (3:31)
2x200 yds (1:36-37)
4x50 yds (0:43-44)

Had to cut my lunch-time swim work-out short today since I spent 45 minutes in a traffic jam on the way to the pool. Couldn't fit my ski workout in tonight since our Christmas guests are already arriving. Swam a bit better today since I remembered to keep my head down more. Shoulders felt better too.

Jim Colby 12-22-2010 09:04 PM

Re: Down in Jim's Garage
 
[B][U]December 21[/U][/B]
Worked late - no workout.

[B][U]December 22[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
"Goat" circuit - 3 rounds of: 10 explosive chest to ring pull-ups on rings, 10 OHS with 45# bar, 3 HSPUs, 10 deep ring dips
5 minutes of dynamic stretching
5 minutes of hip/calf/shoulder mobility work
[U]Main WOD[/U]
[B]Ski Circuit[/B]
3 Rounds of: 25x24" box jumps with full hip extension at top, 50 squats, 50 walking lunges, 48x12" slalom pattern hurdles, 1 minute wall sit @ 90 degree angle, 3 minute rest between rounds
[B]round 1 - 7:15, round 2 - 6:15, round 3 - 6:53[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

I vowed to work on my weaknesses this year and today's workout had a lot of them: DUs, HSPUs, OHS, Muscle-Up building blocks. Ski workout felt ok for the first time through it. Should be able to do more and faster rounds soon.

Scott Jenkins 12-23-2010 02:55 AM

Re: Down in Jim's Garage
 
Got to hit the 'Goats' Jim, think doubles and hspu's are on a lot of peoples lists. What sort of stage are your hspu's at, ladders work well on improving them, you just got to keep them regular.

Jim Colby 12-23-2010 05:59 AM

Re: Down in Jim's Garage
 
I can do 3 legit HSPUs in a row, but in a WOD have to revert to 'toes to the wall' in order to get in the higher reps in a reasonable time. Leaning out a bit would help a lot. I'd like to see if I can get down to 175#, which would solve many of my crossfit goats. Obviously this is a tough time of the year to begin that process though.

Jim Colby 12-23-2010 06:55 PM

Re: Down in Jim's Garage
 
[B][U]December 23[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 circuits: 5 strict DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats with hold on last one at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main WOD[/U]
Deadlifts: 10x135#, 5x185#, 3x225#, 3x250#, 3x290#, 6x325#
Shoulder Press: 10x45#, 3x95#, 3x115#, 3x130#, 4x150#
[U]Stability Work[/U]
3x10 windshield wipers
50 x each leg of side leg raises with 3# ankle weight
50 x each arm of side-lying shoulder rotation with 5# weight
50 x prone Y on stability ball with 5# weight
2 minute plank
[U]Warm-Down[/U]
Shoulder stretching

You heard it here first, my 355# DL and 155# shoulder press PRs are not long for this world. Everything felt great today. :D

David Orr 12-23-2010 10:18 PM

Re: Down in Jim's Garage
 
If you got 6@#325 and 4@#150 after progressive lifts, you'll reset you're PR's pdq..:highfive:

Jim Colby 12-24-2010 03:42 PM

Re: Down in Jim's Garage
 
[B][U]December 24[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 circuits: 5 strict DH pull-ups, 10 push-ups, 10 sit-ups, 10 squats with hold on last one at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work

[U]Main Workout[/U]
[B]Tabata "Bottom to Bottom" Squat, then run 1 mile[/B]
Clock starts for run on rising from last squat.
Ran 1/2 mile to the HS track
[B]13 squats (15/14/13/13/13/13/13/13)
7:03 (performed outdoors on the HS track)[/B]
Ran 1/2 mile home

Bench Press: 10x45#, 10x135#, 5x185#, 5x210#, 4x240#

[U]Warm-Down[/U]
Shoulder stretching

For the most part, felt pretty good today. B2B squats were fine initially, but then my first couple of squats were slow ones to stretch my legs out a bit and that's when I went from 15 to 13 per tabata. The last two rounds hurt a bit. I was a bit disappointed I didn't go below 7 minutes on the run, but I need a bit more practice pacing myself on the track (unlike the treadmill where you can just dial in your goal and hang on for the ride). Overall, I feel ok about the effort. My left shoulder was a bit sore doing bench presses, but the results were ok. I've never tried more than 250# before but will try to beat that next week, along with (hopefully) new PRs on deadlifts and shoulder presses.

Ok, time to start celebrating. Merry Christmas and Happy Holidays everyone!

Jim Colby 12-25-2010 04:08 PM

Re: Down in Jim's Garage
 
[B][U]December 25[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3x15 squats with hold at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main Workout[/U]
Back squats: 10x45#, 5x135#, 3x210#, 3x250#, 7x255#
"Randy"
75 pound Power snatch, 75 reps for time.
[B]5:56[/B]
2.6 mile hill run
[B]24:05[/B]
[U]Stability Work[/U]
50 x each leg of side leg raises with 3# ankle weight
50 x each arm of side-lying shoulder rotation with 5# weight
2 minute plank
[U]Warm-Down[/U]
Leg and shoulder stretching

Jim Colby 12-26-2010 05:52 PM

Re: Down in Jim's Garage
 
[B][U]December 26[/U][/B]
[U]Swim Workout[/U]
1x400 yds (warm-up, untimed)
2x200 yds (3:30, 3:25)
4x100 yds (1:35-37)
6x50 yds (0:41-44)

[U]Skill Work[/U]
10 minutes of jump rope practics
Power cleans: 3x135#, 1x155#, 1x175# (tied PR), 185# (F)

[U]Necessary Work[/U]
Shoveled 4" of snow with my son (30 minutes). One more snow circuit tonight and then probably another very big one in the morning.

Swim felt good and the times are starting to drop. jumping rope felt good, power cleans sucked. I thought I would get 185# easy, but need to be a bit quicker and aggressive dropping under the bar. More practice needed. I think I will add this to the 5-3-1 weekly rotation.

Scott Jenkins 12-27-2010 02:25 AM

Re: Down in Jim's Garage
 
You got snow at Christmas, I am jealous, we just get it for the two weeks before when I need to drive to work. Good to see your finding time to workout through the holiday. Have a great Christmas Jim.

Jim Colby 12-27-2010 08:15 PM

Re: Down in Jim's Garage
 
Yeah, we got about 19 inches of snow. Took me three hours to shovel out, but it was a nice work-out with my dog (she catches the snow in her mouth and drives me crazy but has fun) and now it's beautiful out. I definitely need to keep working out due to the overindulgence of the holidays. The real party crowd arrives tomorrow! Have a nice Christmas holiday too Scott and keep up the great work! I also appreciate the advice you've given me this year.

[B][U]December 26[/U][/B]
An extra WOD yesterday. 90 minutes of heavy shoveling before bed.

[B][U]December 27[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 times through the following circuit: 5 strict ring pull-ups, 10 push-ups, 20 sit-ups, 10x45# OHS
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main Workout[/U]
[B]"DT"[/B]
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
[B]12:41 (scaled to 135#)[/B] (last time was 11:41 at 95#)
[U]Stability 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 and hamstring stretching
45 minutes of shoveling wind drifts

Broke my other Buddy Lee rope tonight in the cold garage, even though I kept it indoors until just before the WOD and only jumped on the rubber mat. I was just about to break my record of 10 consecutive DUs when it broke. I had to switch to my final rope, a Fitness Gear one and, surprisingly, I liked it (it was easier to get going). Got a bunch of 9s in a row but kept choking on #10. DUs are slowly getting better, but its time to order some replacement ropes. DT was tough, but I was happy with my improvement versus last time. Smashed my nose really hard with the bar during round three of the "DT" push jerks and saw stars and scraped my nose up a bit. Good fun!:smiley_ev

Suzanne Campbell 12-27-2010 09:13 PM

Re: Down in Jim's Garage
 
Good work with DT! I did that one last Friday and I'm still sore today. It's a tough workout. Hope your nose heals quick :)

Jim Colby 12-28-2010 02:10 PM

Re: Down in Jim's Garage
 
[B][U]December 28[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
10 minutes of dynamic stretching and hip/calf/shoulder mobility work
[U]Main 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 - 6:35, round 2 - 6:48, round 3 - 6:44[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

Scott Jenkins 12-29-2010 02:18 AM

Re: Down in Jim's Garage
 
That's a huge improvement on 'DT', 40lb extra and only 1 minute slower than last time, its all about those HPC's. Also I am hearing you on the old rope, was so tempted to go back to mine after not getting on with the buddy one, normal ropes are under-rated.

Enjoy the party and glad that your crowd can still get to you through 19 inches of snow!! , that would bring this country to a complete halt, we have trouble with 3 inches.

Jim Colby 12-29-2010 04:02 PM

Re: Down in Jim's Garage
 
Thanks Scott. I was surprised at how much I had improved when I went back and looked at my last result. Admittedly, that was more than a year ago.

Because the BL ropes have so little resistance beween the rope and the handle, it takes me a couple of jumps to get the rope cranked up to full speed, whereas with the normal ropes friction between the handle and the rope feels like it makes it easier to get them up to speed initially. Thats not as much of an issue if you're good enough that you don't miss many reps and need to start over, but its more of an issue for me. I think the BL ropes can spin faster once you get them going if you use the proper technique.

[U][B]December 29[/B][/U]
I had to work late today, so I missed my workout. It's been 7 days in a row without a break, so perhaps a rest day isn't such a bad thing. I want to hit it hard tomorrow though.

Jim Colby 12-31-2010 05:41 PM

Re: Down in Jim's Garage
 
[B][U]December 30[/U][/B]
Another really busy day and no time to work out.

[B][U]December 31[/U][/B]
Busy at work and burning the candle at both ends, but snuck in the following workout before tonight's festivities.
[U]Warm-Up[/U]
10 minutes of jump roping
[U]Main Workout[/U]
Deadlift: 10x135#, 5x185#, 3x225#, 1x275#, 1x325#, 1x365# (PR by 10#)
Shoulder Press: 10x45#, 5x95#, 1x135#, 1x160# (PR by 5#)
2.6 mile hill run (untimed due to black ice on the road)
[U]Warm-Down[/U]
Stretched legs

Felt like crap today: bad diet, lack of sleep and really busy over the past few days and two days in a row without a workout. Really didn't feel like working out tonight, but got the PRs in so I am happy with that. On a good day I would have gone for bigger PRs, but I didn't think today was the right time for that. I'll save that for January.

Scott Jenkins 01-01-2011 06:50 AM

Re: Down in Jim's Garage
 
Happy New Year Jim, glad to see you have pushed through and trained enough to keep moving forwards in the holiday.

Jim Colby 01-02-2011 08:12 PM

Re: Down in Jim's Garage
 
[B][U]January 1[/U][/B]
Recovery day from the week's activities. Needed to just relax today.

[U][B]January 2[/B][/U]
[U]Warm-Up[/U]
10 minutes of jump roping
5 minutes of push-press and KBS warm-up, plus some pull-ups
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
[B]"Jack"[/B]
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
5 rounds in 9:37 (called for dinner so had to abort)
14 seconds faster than last time through 5 rounds, so a PR of sorts. I definitely had 10 rounds in me today.

During the warm-up I hit 10 consecutive DUs (my old PR) twice in a row and then got 12, a new PR. My goal this year was to hit 20 and it may come sooner than I thought.

This week I want to start twice a days, so we'll see how that goes.

Scott Jenkins 01-03-2011 06:21 AM

Re: Down in Jim's Garage
 
Come on Jim, you cannot start a 20 minute amrap without checking dinner's progress, being a lover of food and training that must of really tugged you both ways. Nice work on the doubles, they will come fast and you should probably put down 50 consecutive as this years target.

Jim Colby 01-03-2011 07:44 PM

Re: Down in Jim's Garage
 
You're right Scott. I messed up! I thought I had time to squeeze in the workout, but ended up spending too much time on the warm-up. My fault, but I made up for it today (see below).

[B][U]January 3[/U][/B]
[U]Swim Workout At Lunch[/U]
1x400 yds (untimed)
2x200 (3:33,3:28), 2 min rest interval
4x100 (1:35,1:37, 1:36, 1:36), on 3 minutes
6x50 (3 @ 0:42,3 @ 0:41), on 90 secs

[U]After Work[/U]
[U]Warm-Up[/U]
10 minutes of jump rope drills
10 minutes of stretching and some pull-ups, push-ups and squats
[U]WOD[/U]
[B]"Murph"[/B]
For time:
1 mile Run (up and down a hill), 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (up and down a hill)
[B]32:34 (unweighted, PR by 4:35)[/B]
8:36 (mile 1), 15:35 (20 rounds of Cindy), 8:23 (mile 2)

14 consecutive DUs during warm-up (PR by 2). Big PR on Murph, despite running at night with traffic, pot-holes, etc. Can't run as fast at night on that road. There are a lot of pot holes and cars keep their high beams on, blinding me so I can't see anything. Wasn't really pushing it hard all of the time on Murph, just maintaining a steady pace. Swimming felt good today as well.

David Orr 01-03-2011 10:31 PM

Re: Down in Jim's Garage
 
Wow! That is a lot of work for one day!:notworth:

Scott Jenkins 01-04-2011 06:57 AM

Re: Down in Jim's Garage
 
Great work Jim, that's a quick time on Murph and a big PR. 20 rounds of Cindy also in sub 16 good going. Doubles are getting better, time to try and relax into them, I had a lot of trouble (still do) with over-tensing my whole body especially neck and shoulders, just guessing , maybe your loose already.

Jim Colby 01-04-2011 06:21 PM

Re: Down in Jim's Garage
 
Yeah, staying relaxed is important and I'm getting better at it. The primary thing that has helped me improve has been doing a lot of beginner/intermediate drills like side-to-side, up-and-back, mixing up one-and two-legs, jumping in patterns, cross-overs, alternating SUs/DUs etc. To do those drills unbroken requires subtle rope control with the wrists (speeding up, slowing down, changing the rope placement) and that carried over into DUs for me. Those drills were easier to master than DUs and when I became good at them, I became much better at DUs, if that makes any sense.

[B][U]January 4[/U][/B]
[U]Lunch Workout - Running Intervals[/U]
[U]Warm-Up[/U]
10 minutes of jump rope practics
5 minutes of stretching/mobility work
[U]Main Set[/U]
400M, 600M, 800M, 1200M, 800M, 600M, 400M (400M rest intervals)
6:58 min/mile (8.6 mph) pace on the treadmill at 1% slope
[U]Warm-Down[/U]
Leg stretching

[U]After Work[/U]
[U]Warm-Up[/U]
10 minutes of jump rope practics
5 minutes of stretching/mobility work
[U]Main Set[/U]
Front Squat 3-3-3-3-3 (135#, 155#, 185#x3)

DUs during warm-up in sets of 15 (PR by 1) and 17 (PR by 3).
Running intervals weren't much fun after Murph yesterday, although I felt better once I got loose and sweaty.
Took it easy on the front squats tonight and focused on form, as my legs have taken a beating. On a normal day I would have gone 200+.

Jim Colby 01-05-2011 05:50 PM

Re: Down in Jim's Garage
 
[B][U]January 5[/U][/B]
[U]Swim Intervals[/U]
1x400 yds warmup (untimed)
2x200 yds, 2 minute RI (3:26, 3:27)
4x100 yds, on 3 minutes (1:34x2, 1:36, 1:37)
6x50 yds, on 90 seconds (0:41x2, 0:42x4)

Felt a little sore today, which is not surprising on the second day following my first double workout day (swimming + Murph). However, I felt better after the warm-up 400 followed by some stretching and surprisingly my times were slightly faster today. No workout tonight, as I need some rest.

Suzanne Campbell 01-05-2011 09:40 PM

Re: Down in Jim's Garage
 
Nice work Jim. Awesome Murph time! :notworth:

Jim Colby 01-06-2011 07:00 PM

Re: Down in Jim's Garage
 
Thanks Suzanne! I was pretty happy with that one.

[B][U]January 6[/U][/B]
[U]Lunch-time at Office Gym[/U]
15 minutes of jump-rope and mobility/stretching
Back squat: 10x45#, 10x135#, 5x185#, 5x215#, 3x240#, 3x270#
Bench press: 10x45#, 10x135#, 5x195#, 3x220#, 8x240#

[U]After Work in Garage[/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 - 6:10, round 2 - 6:20, round 3 - 6:15[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

Hit my 2011 goal of 20 consecutieve DUs and was so happy that I stopped! Need to up the goal. I was surprised I hit that goal so soon, but once I got the hang of it the numbers seemed to increase quickly. Really happy with my bench press today. In December I couldn't do this many reps at 225#. Getting faster at the ski circuit. Good day today! :kicking0:

Jim Colby 01-08-2011 01:24 PM

Re: Down in Jim's Garage
 
[B][U]January 7[/U][/B]
Rest day.

[B][U]January 8[/U][/B]
[U]Warm-Up[/U]
Jump rope for 10 mins
Light thrusters and pull-ups
[U]WOD[/U]
[B]"Fran"[/B]
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
[B]4:44 (PR by 9 seconds)[/B]

David Orr 01-08-2011 07:51 PM

Re: Down in Jim's Garage
 
Outstanding job on Fran. And a PR to boot!:super:

Jim Colby 01-09-2011 04:39 PM

Re: Down in Jim's Garage
 
Thanks Dave! You've been doing some inspiring work lately.

[B][U]January 9[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump roping
3 circuits of 5 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box
[B]22:21[/B]
[U]Warm-Down[/U]
10 minutes of stretching

The wall climbs looked hard in the video, but I tried one yesterday and thought it seemed very easy. Well, as I found out today they get tiring real fast. The TTBs and box jumps were each done in about 1 minute per round and the rest was wall climbs. Great shoulder burn and a good exercise.

Jim Colby 01-10-2011 09:07 PM

Re: Down in Jim's Garage
 
[B][U]January 10[/U][/B]
[U]Swim Workout at Lunch[/U]
1x400 yds (untimed)
2x200 (3:28,3:25), 2 min rest interval
4x100 (1:35,1:37, 1:36, 1:36), on 3 minutes
6x50 (0:41,0:43, 0:41, 3x 0:43), on 90 secs
Shoulder stretching

[U]After Work in Garage[/U]
[U]Warm-Up[/U]
10 minutes of jump roping
Some light deadlifts, push-ups, pull-ups and KBS
10 minutes of mobility work and dynamic stretching
[U]WOD[/U]
[B]"Rankel"[/B]
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
[B]7 Rounds + 6 Deadlifts[/B]

I feel like Rocky training in the cold Barn and snow in Russia before his fight with Drago in Rocky IV. Temps in the 20s in the garage with wind blowing in and ice and snow on the runs. I love it. Felt tight swimming after all of the wall walks yesterday.

Deb Weber 01-11-2011 08:04 AM

Re: Down in Jim's Garage
 
nice work on Rankel! That looks horrendous, and after the swim! :notworth: (They used to make us stay away from the pool at hockey tournaments so the kids wouldn't be wiped out!!!). Where do you swim that you can do it midday??? i noticed a couple logs people sneak stuff in throughout the day, NICE! Wish I had that kind of a job!!!:)

Jim Colby 01-11-2011 08:39 PM

Re: Down in Jim's Garage
 
Thanks Deb. Swimming really wipes me out but for some reason I tend to perform pretty well the night of a swim workout. I swim at the local YMCA and have enough flexibility with my work schedule to fit it in. I'm more productive at work when I'm fit so everyone wins.

[B][U]January 11[/U][/B]
[U]Lunch-Time[/U]
[U]Warm-Up[/U]
Jump roping, mobility, dynamic and regular stretching
[U]Running Intervals[/U]
6x800M, 90 sec Rest Intervals
2 x 4:00, 2 x 3:45, 2 x 3:31
Stretched legs

[U]After Work[/U]
Jumped rope, dynamic and regular stretching
[B]Wtd. Pull-Ups 1-1-1-1-1-1-1[/B]
10#, 20#, 30#, 40#, 50#, 60# (f), 60# (tied PR)
[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
3x20 sit-ups

New DU PR of 26. I felt very sluggish today after yesterday's swim/Rankel workouts. I think it may have been all of the deads and KBS from Rankel. My right hip was a bit tender so I took it easy on the running intervals and skipped the ski circuit tonight (will do that tomorrow) and subbed wtd. pull-ups. That was smarter programming anyway.

Scott Jenkins 01-12-2011 03:40 AM

Re: Down in Jim's Garage
 
Fine work on Rankel Jim, big score.

Deb Weber 01-12-2011 05:33 AM

Re: Down in Jim's Garage
 
:highfive: DU PR!!! its weird but I do better when I go slower after im fatigued. We got new speed ropes at the gym (they're like WIRES, I could see me cutting myself with one), and last nite Marc was doing TRIPLE unders w/one before the WOD....geez louise!

Jim Colby 01-12-2011 08:13 PM

Re: Down in Jim's Garage
 
I was thinking of trying triple-unders, but DUs are fine for now. I think Buddy Lee does six-unders or something like that. My fast ropes are broken and I need to order replacements, but I've been improving pretty fast on one of my old slow ropes.

Today I shoveled my driveway for an hour and wrenched my back. Its pretty sore right now. So let's see, 48x225# deadlifts, 70x70# KBS in < 20 mins, no problem. Shovel the driveway and boom....seeing stars from the pain. This really Pi***es me off. :ranting2:

I've done this before and it should be better in a few days. Hopefully I can swim at lunch tomorrow and maybe do some lighter stuff after work.

David Orr 01-12-2011 10:40 PM

Re: Down in Jim's Garage
 
Hard to believe isn't it? I did same thing last spring. Rarely pull anything in the gym, but put a snow shovel in my hands. Boom!

Hang in there buddy.

Scott Jenkins 01-13-2011 03:43 AM

Re: Down in Jim's Garage
 
That's typical for everyone Jim, last time I hurt my back I was cleaning my teeth. Hope it loosens up fast.

Deb Weber 01-13-2011 07:11 PM

Re: Down in Jim's Garage
 
Gee Jim, sorry to hear that (been there, done that :rolleyes:). Wishing you a speedy recovery!!!


All times are GMT -7. The time now is 05:46 PM.


CrossFit is a registered trademark of CrossFit Inc.