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

Deb Weber 01-19-2011 08:01 AM

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.

Jim Colby 01-21-2011 10:06 PM

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.

Jim Colby 01-22-2011 02:44 PM

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.

Jim Colby 01-23-2011 08:36 PM

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.

Deb Weber 01-24-2011 10:28 AM

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!!

Jim Colby 01-24-2011 09:10 PM

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.

David Orr 01-24-2011 09:36 PM

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.

Jim Colby 01-24-2011 09:48 PM

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.

Jim Colby 01-25-2011 09:16 PM

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.

Jim Colby 01-26-2011 06:11 PM

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


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