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David Orr 10-08-2010 06:23 PM

Re: Down in Jim's Garage
That looks good, will give it a try right now.:pepper:

Jim Colby 10-13-2010 09:16 PM

Re: Down in Jim's Garage
[B][U]October 9th[/U][/B]
Travelled to Austin TX for a wedding, therefore a rest day.

[B][U]October 10th[/U][/B]
No time to workout, so just ran a mile and did 50 push-ups and 100 sit-ups.

[B][U]October 11th[/U][/B]
Warmed up, then:
Deadlift: 240#x5, 270#x3, 305#x6
Shoulder Press: 110#x5, 125#x3, 140#x4
Front Squat: 135#, 155#, 165#, 175#, 185# 205#, 215# (F)

Got a bit forward on the last front squat and lost my balance. Should be able to do that weight no problem. Legs were also a bit tired after the deadlifts. Need to work on front squats a bit.

[B][U]October 12th[/U][/B]
Worked late, so rest day.

[B][U]October 13th[/U][/B]
Ran 8 miles in 1:20. Went slow since I was running at night in the pitch black on roads with pot holes. Felt good though. Pressed for time, so didn't build in the obstacles.

Jim Colby 10-15-2010 04:46 PM

Re: Down in Jim's Garage
[B][U]October 14[/U][/B]
Worked late so a rest day.

[B][U]October 15[/U][/B]
Quick warm-up, then
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups (progressions from knees)
40 Wall ball shots, 20 pound ball
8 Muscle-ups (progressions from knees)
30 Wall ball shots, 20 pound ball
6 Muscle-ups( progressions from knees)
20 Wall ball shots, 20 pound ball
4 Muscle-ups (progressions from knees)
10 Wall ball shots, 20 pound ball
2 Muscle-ups (progressions from knees)

Jim Colby 10-16-2010 04:28 PM

Re: Down in Jim's Garage
[B][U]October 16[/U][/B]
15 minutes of jump roping, push-ups, sit-ups, squats and stretching. First time I've jump roped in over two months, but my calf is feeling better so I gave it a try. Felt good!
Dead-hang pull-ups: 5, 5, 11 (tied PR)
Back Squat: 5x135#, 5x205#, 3x230#, 7x255# (PR by 1)
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Happy with that. Better than I thought.
Stretched for 10 minutes

Jim Colby 10-17-2010 04:04 PM

Re: Down in Jim's Garage
[B][U]October 17[/U][/B]
[U]Sunday Tough Mudder Training[/U]
9 mile run with 500 vert. ft. of hills, including the following "obstacles" mixed in during the run:
20 knees to elbows
high step 50 meters up a steep hill
hand over hand on the monkey bars - 40 rungs
25 burpees
bear crawl 50 meters
300 vert. ft. hill
50 push ups
2 minute plank
10 pistols each leg (slight assist - almost getting them unassisted now with left leg)
100 crunches
10 hand-stand push-ups
50 dips
200 vert. ft.hill
5 climbs on 12' rope
Stretched out.
Good fun! For some reason, those rope climbs at the end felt harder than normal.......:smiley_ev
Next week, its 10 miles.

David Orr 10-17-2010 10:40 PM

Re: Down in Jim's Garage
I assume they put you in a cage at night.....:super:

Jim Colby 10-19-2010 05:53 PM

Re: Down in Jim's Garage
Careful Dave, you wouldn't want to give my wife any new ideas....

[B][U]October 18[/U][/B]
Rest day.

[B][U]October 19[/U][/B]
15 minute warm-up, then
[U]CrossFit Total[/U]
Back Squat: 300# finally! :kicking0: (PR by 5#, +25# vs July)
Shoulder Press: 155# (tied PR, +10# vs. July)
Deadlift: 355# (PR by 5#, +30# vs. July)
CFT: 810# (PR by 10#, +65# vs. July)

Well, that was quite satisfying! Finally beat my December 2010 800# mark. I tore a stomach muscle in February and took a break from CrossFit for a few months, as evidenced by my July CFT. Nice to see such big improvments, given how much endurance training I've been doing. Getting stronger while doing a lot of endurance work are obviously not mutually exclusive. The 5/3/1 program/crossfit/endurance combo seems to be quite effective. I think I could have deadlifted 365#, but went too big and just missed #375, then called it a day. Barely missed 160# shoulder press.

David Orr 10-19-2010 10:46 PM

Re: Down in Jim's Garage
Nice job Jim. Way to overcome!

Jim Colby 10-20-2010 06:38 PM

Re: Down in Jim's Garage
Thanks Dave!

[B][U]October 20[/U][/B]
2.6 mile hill run. Tried out my new fell running shoes for the tough mudder and some of the clothes I'm thinking of wearing for the event. Felt great. No time for anything else tonight.

Jim Colby 10-21-2010 08:27 PM

Re: Down in Jim's Garage
[B][U]October 21[/U][/B]
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

I felt like I was really struggling with this one. L pull- ups followed by ttb followed by burpees was brutal on the core. After hurting my stomach earlier this year, I've been babying the core and it showed. The run was up and down a hill at night and I couldn't see the pot holes and was dodging traffic. My times averaged about 4:30, whereas on a track I would be well below 4:00 easily. My form on the L pull ups could be improved, so I guess the runs and L-pull ups kind of offset one another.

I felt my age on this one, but felt better after looking at the other times people posted for this WOD. Looks like it took a toll on everyone. Very clever and effective WOD! Nevertheless, I need to add more core work to my routine.

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