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

David Orr 04-06-2011 05:01 AM

Re: Down in Jim's Garage
 
White man's jumping disease. What a relief, at least I'm not the only one.

Jim Colby 04-10-2011 05:50 PM

Re: Down in Jim's Garage
 
Dave, from what I can tell, there's at least two of us on this site! :notworth:

Off to Florida this week to watch my son compete in Y Nationals Swimming championships:
[B][U]April 5-6[/U][/B]
Travel/travel prep and no workouts

[U][B]April 7[/B][/U]
10 mins of DUs and Cross-over jumping
Ran 5 miles on the beach

[B][U]April 8[/U][/B]
10 mins of DUs and Cross-over jumping
Ran 5 miles on the beach

[B][U]April 9[/U][/B]
Beach/pool day and travel night

[B][U]April 10[/U][/B]
Swam 1500 yds straight 28:34 (went slow but felt good)

Jim Colby 04-13-2011 06:01 PM

Re: Down in Jim's Garage
 
[B][U]April 11[/U][/B]
Wife's b'day so no workout. Great day though!

[B][U]April 12[/U][/B]
Work offsite so no workout.

[B][U]April 13[/U][/B]
Ran 2.6 mile hill route (22.46, HR avg. 135 max. 150)
Back squat: 5x135#, 5x170#. 5x205#, 10x225# (nice and deep, not too hard)
Shoulder press: 10x45#, 5x105#, 5x120#, 7x135#
Stretched

Felt very good today. I was worried about the weights since I've been busy and skipping weight training to make sure I fit in my runs and swimming, but it felt much better than I thought.

Jim Colby 04-15-2011 12:14 PM

Re: Down in Jim's Garage
 
[B][U]April 14[/U][/B]
Worked on taxes. uggh. No workout

[B][U]April 15[/U][/B]
2.6 mile hill run (23:01, HR avg 136, max 149)
3x10 pull ups
Off to ski for a week!

Jim Colby 04-25-2011 09:16 PM

Re: Down in Jim's Garage
 
[B][U]April 16-24[/U][/B]
Skiing in Tignes France. Skied 6 days and ran one day for 35 mins at the ski resort. Running up the hills at altitude was tough going. Legs got a great workout during the week.

[B][U]April 25[/U][/B]
Threw my stuff in a backpack and ran home from work.
10 miles in 1:30.14 (HR avg. 125 and max. 150)

Jim Colby 04-26-2011 05:19 PM

Re: Down in Jim's Garage
 
[B][U]April 26[/U][/B]
Biked 10 miles to work (33:33, HR Avg 119, Max 150)
Biked 10 miles home from work (37:30, no HR data, very stiff headwind all the way home), then
OHS: 10x45#, 5x60#, 5x70#, 5x75#
DH Pull-Ups: 5, 10, 10
Shoulder Press: 10x45#, 5x105#, 5x120#, 7x135#
Stretched

My legs were sore this afternoon from yesterday's 10 mile run and the bike to work today, which was fast given the stops at the lights and hills. The headwind was strong and a real pain on the ride home. OHS work began tonight. I'm going to focus on that for a while (more than back squats, which are pretty good).

Jim Colby 04-27-2011 05:17 PM

Re: Down in Jim's Garage
 
[B][U]April 27[/U][/B]
Biked 10 miles to work (33:30, HR Avg 116, Max 139)
Drove home (need car at home tomorrow due to bad weather for cycling)
2.6 mile hill run (24.05 HR avg. 126, Max 139)
Stretched

I was going to lift weights after the run but felt tired, so am putting that off until tomorrow. My right hip is feeling kind of sore. I rolled and iced it last night and will do it again tonight.

Jim Colby 04-28-2011 07:55 PM

Re: Down in Jim's Garage
 
[B][U]April 28[/U][/B]
[U]Weights Day[/U]
10 minutes of jump rope practice
10 minutes of stretching and mobility work
Power Cleans: 5x105#, 5x120#, 12x135#
Deadlifts: 10x135#, 5x205#, 5x235#, 5x270# (Could have done 10+, but haven't DL'd in a while and didn't want to hurt my back before the upcoming half-marathon. Just played with the weight a bit)
Bench Press: 10x135#, 5x170#, 5x205#, 8x225#
3 times through the following: 10 ring pull-ups/10 ring dips (Worked on full range of motion without kipping. Mostly broken once per set.)
Stretched

Jim Colby 05-01-2011 08:50 PM

Re: Down in Jim's Garage
 
1 Attachment(s)
[B][U]April 29[/U][/B]
Drove to Montreal to help my daughter and her roommates move house.

[B][U]April 30[/U][/B]
Packed up my daughter's house and did the following workout:
Ran from the hotel up to the top of Mont Royal and back twice (7 miles, 61 minutes, 1100 feet of hills, Avg. HR 144, Max HR 164)
Stretched

Felt good but had a momentary lapse of coordination on the trail and left with a souvenir (see attachment :shrug:). Elbow and hands got it pretty good too. What a klutz! Still had to run back up the hill again one more time after falling. Got a few interesting stares.

[B][U]May 1[/U][/B]
Moved house in the morning. New house was up a winding staircase with 51 steps. :yikes: Totally beat. Drove back to NJ.

Jim Colby 05-02-2011 07:27 PM

Re: Down in Jim's Garage
 
[B][U]May 2[/U][/B]
10 mins of jump rope practice
10 mins of mobility work and dynamic stretching
OHS: 10 x 45#, 3x60#, 3x70#, 4x80#
DH Pullups: 5, 5, 10
Shoulder Press: 3x110#, 3x135#, 3x145#
Stretched

Funny with OHS, when I get it right, it goes right up, but if I get it wrong, it goes real wrong. I may just to OHS as my only squats until I get ok at it, then start back up on front and back squats. Need to focus on the CF skilz weaknesses. DUs are now a green light, so maybe the same can happen with OHS.

Jim Colby 05-04-2011 05:54 AM

Re: Down in Jim's Garage
 
[B][U]May 3[/U][/B]
4.6 mile hill run (42:14, HR in 120s, went easy)
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle

Jim Colby 05-04-2011 07:39 PM

Re: Down in Jim's Garage
 
[B][U]May 4[/U][/B]
2.6 mile hill run (23:57, HR avg 123, max 139)
3x through the following circuit:
- 10 DH ring pull-ups
- 10 ring dips
Stretched

Jim Colby 05-05-2011 06:22 PM

Re: Down in Jim's Garage
 
[B][U]May 5[/U][/B]
[U]Lunch[/U]
Swam 15x100, 30 sec RI (mostly 1:40-1:45 pace)
[U]After Work[/U]
Cycled 15 miles, Great Swamp Loop, Moderate Hills 47:49 (PR by 3 secs), HR Avg. 126, max 139, then
3x through the following circuit:
- 25 sit-ups, unanchored, hands touch floor behind head and toes
- 15 knees to elbows
Stretched

Jim Colby 05-06-2011 08:31 PM

Re: Down in Jim's Garage
 
[B][U]May 6[/U][/B]
[U]Lunch[/U]
Ran 4.3 miles -Mile 1 at warm up pace of about 11 min/mile, mile 2 a bit faster at 9 min/mile, miles 3 and 4 walked 50 sec at 3.9 mph and finished the mile at 8 min/mile, then did a warm-down. The last two miles averaged a 8:24 min/mile pace and is what I am thinking of doing for the half-marathon next weekend, which would give me a 1;50 time. Still trying to decide between run/walk and a straight run. Will experiment a bit more on Sunday over a longer distance. HR was in the upper 130s at the 8 min/mile pace and otherwise in between 110-125.

[U]After Work[/U]
10 mins of jump rope practice
10 mins of mobility work and dynamic stretching
Power Cleans: 3x110#, 3x130#, 8x145#
Deadlilfts: 10x135#, 5x185#, 3x220#, 3x250#, 8x285# (could gotten 10, maybe more, but took it easy before next weekend's race to avoid injury, felt strong though)
DH Pull-ups: 5, 5, 11
Stretched

Jim Colby 05-07-2011 08:54 PM

Re: Down in Jim's Garage
 
[B][U]May 7[/U][/B]
Cycled 15 miles, Great Swamp Loop, Moderate Hills 47:38 (PR by 11 secs)
Bench Press: 10x135#, 3x190#, 3x220#, 4x245# (I think I had another one or two reps in me, but had no spotter, so chickened out)
Stretched

Jim Colby 05-08-2011 02:38 PM

Re: Down in Jim's Garage
 
[B][U]May 8[/U][/B]
3 mile warm-up jog
5x1 mile intervals at marathon running pace (8:40 min/mile), 400M walk RI
2 mile warm-down jog
11 miles total, then
3x the following circuit:
- 10 ring pull-ups (10, 8/2, 6/2/2)
- 10 ring dips (10, 10, 5/3/2)
Stretched

David Orr 05-08-2011 05:45 PM

Re: Down in Jim's Garage
 
Really nice work Jim. I'm jealous!:)

Jim Colby 05-09-2011 06:56 PM

Re: Down in Jim's Garage
 
[B][U]May 9[/U][/B]
[U]At Lunch[/U]
Swimming: 15x100 yds, 30 sec RI (Mostly 1:40, a bit slower than that at the beginning and slightly faster than that pace at the end)
[U]After Work[/U]
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
Shoulder Press: 10x45#, 5x95#, 5x120#, 3x135#, 3x150#
Stretched

My right elbow was kind of sore during the shoulder presses. I think I strained it moving my daughter into her new apt and carrying all of the furniture up 51 steps of winding staircase.

Jim Colby 05-10-2011 08:05 PM

Re: Down in Jim's Garage
 
[B][U]May 10[/U][/B]
[U]Lunch[/U]
Ran for 45 minutes on treadmill at 1% grade. Slow 10 minute warm-up walk/jog and 5 minute warm-down walk/jog included in time. Covered 5 miles. Middle two miles at 8:24 min/mile and 8:00 min/mile. Just trying to see how I feel in order to set my pace on Sunday's half marathon. HR hit high 130s at 8 min/mile and low 130s at 8:24 minute/mile. Felt pretty good.
Stretched.

[U]After Work[/U]
Cycled 15 miles (48:12, HR avg. 127 and max 137)
OHS: 10x45#, 5x70#, 3x75#, 2x85#
DH pull-ups (1 sec pause at bottom): 5-5-12
Stretched

Jim Colby 05-11-2011 05:16 PM

Re: Down in Jim's Garage
 
[B][U]May 11[/U][/B]
Ran 3 miles at lunch (warmed-up, 8 min mile for 1.5 miles, then warmed down, HR in mid-upper 130s during 8 min/miles), then
Bench Press: 10x135#, 5x205#, 5x230#, 3x255# (slight assist on rep 3).

Not very happy with the bench press today. I'm starting to lose some weight and I think that and the distance training is somewhat at odds with strength gains. However, I hope to continue to see strength improvements, but perhaps not as quickly as if I were emphasizing that in my training.

Jim Colby 05-12-2011 07:36 PM

Re: Down in Jim's Garage
 
[B][U]May 12 [/U][/B]
Cycled 15 miles (46.51, PR by 37 secs, HR avg 131, max 150), then
4x through the following circuit:
- 10 chest-to-ring pull-ups
- 10 ring dips
- 25 sit-ups
- 15 knees to elbows
Stretched

Wasn't trying to go fast, but I seemed to fly around the loop.

Jim Colby 05-13-2011 07:20 PM

Re: Down in Jim's Garage
 
[B][U]May 13[/U][/B]
[B][U]At Lunch[/U][/B]
Swam 3x500 yds (untimed warm-up, 8:58, 8:42 PR by 1 sec)
[U]After Work[/U]
Ran 3 miles (middle 1.5 at 8 min/mile at 140 HR)
Stretched

I wasn't trying to swim hard, but just stay loose and focus on kicking properly so I was quite surprised to set a PR (kind of like yesterday on the bike). Easy run today ahead of the half marathon on Sunday. Tried to see how an 8 min/mile pace felt to see if it was something I could maintain for the half. I might try that pace for a while and walk through the water stations which are every 1.5-2 miles. Hope to average below 8:30 or at least break 2 hrs (9 mins/mile). My right knee was kind of sore, but it will be ok I think.

Jim Colby 05-14-2011 04:39 PM

Re: Down in Jim's Garage
 
[B][U]May 14[/U][/B]
Swam 500 yds.
Got kicked out of the good pool at the Y today. The lifeguards moved us all over to the old pool, which is warm like a bathtub. I took that as my cue to cut my workout short today and rest up for tomorrows half marathon.

David Orr 05-14-2011 11:24 PM

Re: Down in Jim's Garage
 
Kick some butt, Jim!:highfive:

Jim Colby 05-15-2011 11:16 AM

Re: Down in Jim's Garage
 
[B][U]May 15[/U][/B]
Half Marathon 1:50.58 (HR avg 152, max 164, 8:28 min/mile pace)

Woke up to a torrential downpour this morning and thought, damn do I have to run a half marathon in this? Then I thought, I better haul my butt out of bed and do this or I will have to kick myself off of my Tough Mudder team. The weather eased up, but it was sloppy and wet out there. Anyway, I'm happy with this time, since its the beginning of the season and the first time running this far. I got into a sprinting match at the end with a woman who was sort of running with me all through the race. She got ahead of me and then I passed her with a half mile to go. I sped up, she sped up, I sped up, she sped up. I finally thought ok, we're sprinting to the line and you are going to have to hurt bad to finish ahead of me. Got her by 5 yards. Good thing I set up my IPod play-list to end the race with two Rage Against the Machine songs!

David, good thing I didn't take you up on your $5 bet, since I did walk through the water stations to make sure I actually drank the water instead of spilling it over my shirt. It also gave me time to chow down some glu shots. I'm pretty sure that the short walk rests (6 in total) helped my time.

Suzanne Campbell 05-15-2011 04:48 PM

Re: Down in Jim's Garage
 
[QUOTE=Jim Colby;936769][B][U]May 15[/U][/B]
Half Marathon 1:50.58 (HR avg 152, max 164, 8:28 min/mile pace)

Woke up to a torrential downpour this morning and thought, damn do I have to run a half marathon in this? Then I thought, I better haul my butt out of bed and do this or I will have to kick myself off of my Tough Mudder team. The weather eased up, but it was sloppy and wet out there. Anyway, I'm happy with this time, since its the beginning of the season and the first time running this far. I got into a sprinting match at the end with a woman who was sort of running with me all through the race. She got ahead of me and then I passed her with a half mile to go. I sped up, she sped up, I sped up, she sped up. I finally thought ok, we're sprinting to the line and you are going to have to hurt bad to finish ahead of me. Got her by 5 yards. Good thing I set up my IPod play-list to end the race with two Rage Against the Machine songs!

David, good thing I didn't take you up on your $5 bet, since I did walk through the water stations to make sure I actually drank the water instead of spilling it over my shirt. It also gave me time to chow down some glu shots. I'm pretty sure that the short walk rests (6 in total) helped my time.[/QUOTE]

Jim, great job on your half! :highfive:

David Orr 05-17-2011 07:06 PM

Re: Down in Jim's Garage
 
We'll make the bet next time.:) Last one of those I did was back in the 80's. It was a lot of fun, except for the calf cramp somewhere after mile 11.:mad: Ah, the good old days.

Jim Colby 05-17-2011 08:12 PM

Re: Down in Jim's Garage
 
Dave, yeah I saw a few of those folks on the course and, matter of fact, it was right around the 11 mile mark! Limping along and massaging their calf, quad and hamstring muscles. Gotta make sure you do your chores on those long runs and drink water and take in calories or it will get bad fast. Apparently, it gets even more interesting during the marathon and iron man events. I will find that out soon enough. Well no iron man this year, but I'll do a half in sept.

[B][U]May 16[/U][/B]
Rest day.

[B][U]May 17[/U][/B]
Easy recovery run. Hilly 4.6 miles. Walked every 5 minutes for a minute and ran slow. 45:51 (HR avg 120, max 141)
Strict pull-ups with pause at the bottom: 5, 5, 12
Stretched

Jim Colby 05-18-2011 06:48 PM

Re: Down in Jim's Garage
 
[B][U]May 18[/U][/B]
2.6 mile hill easy recovery run (ran slow, walked 1 minute every 5 minutes, Avg. HR 119, Max HR 136, 28:15)
Stretched legs
OHS: 3x45#
Power Cleans: 5x120#, 5x135#, 5x150#
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
Stretched shoulders

Getting more comfortable with OHS technique and power cleans. The circuit at the end feels much easier than it used to. Even the planks weren't too bad. I'm feeling pretty well recovered from the half.

Jim Colby 05-18-2011 06:54 PM

Re: Down in Jim's Garage
 
oops, that was 3x10x45# on OHS. Deload week, so I was just practicing form, which feels much better. Felt weightless today, as this weight should.

Jim Colby 05-18-2011 10:05 PM

Re: Down in Jim's Garage
 
Also forgot to mention that I swam 10x100 yds w 30 sec RIs at lunch. I am spaced out today.

Scott Jenkins 05-19-2011 05:35 AM

Re: Down in Jim's Garage
 
Great work on that Half Marathon Jim, good that you had the woman to push you on, the sprint finish is essential.

Jim Colby 05-19-2011 11:41 AM

Re: Down in Jim's Garage
 
[B][U]May 19[/U][/B]
Thanks Scott! That little sprint at the end was fun. I was happy with the time as a first effort. Beat my goal and came within a minute of my stretch goal. Next time I hope to be down in the 1:40s. Well, the next time I race this distance will be after swimming 1.2 miles and biking 58 miles during the half IM,:yikes: so maybe the time after that.....

[U]At Lunch[/U]
Swam 3x500 yds (8:50, 8:55, 9:07)

Jim Colby 05-20-2011 12:47 PM

Re: Down in Jim's Garage
 
[B][U]May 20[/U][/B]
10 minutes of jump rope practice
10 minutes of mobility work and dynamic stretching
OHS 3x10x45#
Deadlift: 10x135#, 5x235#, 3x270#, 3x300# (had several more in me, but didn't want to strain my back. Still a little nervous after the incident this winter, but it felt great)
3 circuits:
- 10 chest to ring pull ups
- 10 ring dips
- 10 knees to elbows
- 25 situps

Jim Colby 05-23-2011 08:41 PM

Re: Down in Jim's Garage
 
[B][U]May 21[/U][/B]
Cycled 28 miles with my brother-in-law in Canada. Good ride, mellow pace, probably around 18 mph.

[B][U]May 22[/U][/B]
Drove home from Canada. No workout.

[B][U]May 23[/U][/B]
Dog tired from getting home very late last night.
Easy 4.5 mile run at half marathon pace (~8:25 min/mile)

Jim Colby 05-24-2011 02:47 PM

Re: Down in Jim's Garage
 
[B][U]May 24[/U][/B]
Swam 12x100 yds with 30 sec RI, mostly around 1:40/100 yds (slightly slower at the beginning and slightly faster at the end), then

Five rounds for time of:
Swim 50 meters (I swim at a yds pool so added one extra length at the end)
25 Push-ups
[B]9:15[/B]

This was all about the push-ups. I finished the first round in a minute when I did the first set of push-ups unbroken. By the end, however, I was doing push-ups 3 at a time. My push-ups really sucked today! I had to swim nice and easy to give me a longer break between push-up sets. Maybe my push-ups were affected by swimming 1200 yds before starting this WOD, but I'll be adding push-ups to my weekly routine again, since I haven't done them for a while and it showed. 8 minutes next time.

Jim Colby 05-25-2011 08:29 PM

Re: Down in Jim's Garage
 
[B][U]May 25[/U][/B]
Hilly 6 mile run at easy pace (59:15)
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
DH Pull-Ups with 1 sec pause at bottom (5/5/13 PR by 1)
Shoulder Press: 10x45#, 5x105#, 5x120#, 5x140#
Stretched

Jim Colby 05-26-2011 07:24 PM

Re: Down in Jim's Garage
 
[B][U]May 26[/U][/B]
Cycled 25.5 miles (1:37.00)
Slow time tonight, but it was a hilly route with 3 climbs of several hundred feet and I finished in the dark and had to go slow to avoid a pothole disaster.

Jim Colby 05-27-2011 05:13 PM

Re: Down in Jim's Garage
 
[B][U]May 27[/U][/B]
[U]At Lunch[/U]
Swam 3 x 500 meters (untimed since no clock at pool)

[U]After Work[/U]
4.6 mile hill run at easy recovery pace (46 mins, walked 1 min every 5 mins)
3 x the following circuit:
- 10 chest to ring pull-ups
- 10 ring dips
- 15 knees to elbows
- 25 situps
stretched

Swim was at an outdoor pool at a new club I joined. It was fantastic! :pepper:

David Orr 05-27-2011 05:40 PM

Re: Down in Jim's Garage
 
Some good work going on in here!:highfive:


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