Re: Down in Jim's Garage
 

[B][U]July 27[/U][/B]
Tuesday is interval day. Squeezed this one in at lunch at the office gym (performed on a treadmill at 1%).
1 mile easy warm-up
4x1k at 6:58/mile pace.

I strained my left calf muscle/achilles tendon (the one I had surgery on a few years ago), on the fourth interval, so I cut out the last interval and the warm-down. Being stubborn, I finished the 1k and made it worse. I think I was a bit dehydrated and didn't warm up enough. I'll have to give it some TLC for a few days. Too bad about the strain because I felt strong otherwise.

I was going to do "Roy" tonight, but I need to give the calf a bit of a rest. I'll see how I feel tomorrow and perhaps sub "Roy" for the 5K since I've been doing a lot of running recently. I'll also cycle to work and maybe squeeze another swim in if I can drag myself out of bed early enough tomorrow morning. Let's see how I feel tomorrow.

Re: Down in Jim's Garage
 

[B][U]July 28[/U][/B]
[U]Warm-Up[/U]
Twice through: Jump rope drills, 5 DH pull-ups, 10 push-ups, 15 sit-ups, stretching. My calf/achilles felt much better today, but I tweaked it again doing DUs during the warm-up, so decided to bag the box jumps during "Roy" today.

[U]Strength[/U]
Thought I would join a few other posters on this forum and give the 5-3-1 strength program a try. Tonight, I started with bench press. The program is based on a 1 rep max and the heaviest weight I've lifted on bench was 250 during the 1-10-1-20-1-30 cycle in December. That weight didn't seem too bad, so I am guessing at a 1 rep max of 275.
Loosened up with:10x45# and 10x135#, then
5x165#
5x190#
7x215#

[U]Crossfit WOD[/U]
"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps (rx'd)
20 Box jumps, 24 inch box (skipped due to sore calf/achilles)
25 Pull-ups (scaled to 10 due to sore elbow - yep, I'm a bit of a wreck right now)
17:13

Stretched to warm down.

Re: Down in Jim's Garage
 

[B][U]July 29[/U][/B]
[U]Warm-Up[/U]
3 circuits: 10x45# back squat, 10x45# snatch, 10x45# shoulder press, stretch

[U]Strength[/U]
Back Squats: 5x135#, 5x175#, 5x205#, 10x230#
Shoulder Press: 5x95#, 5x110#, 7x125#

[U]CrossFit WOD[/U]
"Isabel"
For time: Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
2:45 with 95#

My calf muscle is better today, but still sore so I avoided both my Thursday run and jump ropes during tonight's warm-up. My legs were also a bit sore from all of the deads yesterday, so I didn't have high expectations for tonight's workout, but I actually felt very good. I should have pushed for another two reps on back squats, but I didn't want to push it, given my bad luck with injuries. Same thing with the snatches. I don't work out with snatches much and have never done Isabel before, so I erred on the light side. Snatches were 20/5/5 and I could have pushed an gotten 30 straight, but didn't want to hurt myself again. Fyi, snatches were muscle snatches since my OHS are horrible due to shoulder inflexibility.

Anyway, tonight's workouts were fun and I feel pretty good about the results.

Re: Down in Jim's Garage
 

Good to see your mixing up the 5-3-1 with main page, I think they work well together when main page is metcon especially. Quick work on Isabel also, you definately need to up the weight next time Jim.

Re: Down in Jim's Garage
 

[B][U]July 30[/U][/B]
Thanks Scott. So far, so good with the 5/3/1. I'm enjoying the change of pace with the strength work. Yeah, I did go a bit light with 95# on Isabel. It felt pretty easy with no press-ups, very little rest, etc. That one was hard for me to estimate since I don't work on that lift much. Looking forward to the next time it comes around. Might even try it rx'd...you never know, or maybe go half way to 115#.

CrossFit and strength rest day for me today.

[U]Cardio - Swim Workout (all freestyle yds with 1 min rest intervals)[/U]
200 yd warm-up
6x100 in ~ 1:35
4x50 in ~ 0:44
Stretched shoulders

Re: Down in Jim's Garage
 

[B][U]July 31[/U][/B]
[U]Cardio[/U]
Cycled 15 miles around Great Swamp - Some good hills en route
47:52 (PR by 1:21)

[U]5/3/1 Strength[/U]
Week 1/Wave 1
Deadlifts
10x135#
5x185#
5x210#
5x240#
11x270# (probably could have squeezed out a couple more but my hands felt like they were about to rip open)

Re: Down in Jim's Garage
 

[B][U]August 1[/U][/B]
[U]CrossFit[/U]
Jogged 1/2 mile up hill to HS track
6 rounds for time of:
Run 400 meters
25 Burpees
25:39

[U]Strength[/U]
Dead-Hang Pull-Ups - Slow, paused at bottom of each rep, good form about 90 secs rest between sets
5-5-9

It's been 5 days since I strained my calf/achilles, so I thought I would give yesterday's WOD a go. Jogged VERY slow to the track and stretched thoroughly. On the first lap I felt it become sensitive again when I started to pick up speed beyond an 8 min/mile pace, so I stopped the clock and was ready to bail on the WOD. After stretching for about 15 secs, I thought, what the hell, I'll just jog back to the start and started the watch again. Got around the track and thought, let's just try 25 burpees and see how it goes. So I just kept going and finished the WOD. I had to stop one more time for about 20 secs to stretch the calf, but I got through the WOD ok without too much damage. The calf feels a bit tender, but not too bad, so I guess I'll ice it.

Re: Down in Jim's Garage
 

Oh yeah, forgot to mention that the 25:39 was a PR by 6 minutes (from last Sept) despite the sore leg.

Re: Down in Jim's Garage
 

[B][U]August 2[/U][/B]
[U]Cardio[/U]
Cycled 10 miles to work 31:06 (PR by 1:17)
Cycled 10 miles home from work - slightly harder route 32:28 (PR by 2 secs)
Route is quite hilly.

[U]At Lunchtime[/U]
[U]Warm-Up[/U]
3x(10 push-ups, 10 sit-ups, 10 squat clean thrusters 45#-65#, 5 DH pull-ups)
[U]Strength[/U]
5/3/1 Week 2, Wave 1
Bench Press
10x135#, 3x175#, 3x200#, 7x225# (F on rep #8), then
[U]CrossFit WOD[/U]
Five rounds for time of:
135 pound Squat clean thruster, 5 reps (scaled to 115#)
10 Chest to bar pull-ups
9:38
[U]Warm-Down[/U]
Stretched

I wasn't looking forward to today's WOD, since I have never been strong on pull-ups and don't practice Oly lifts. I thought 115# was a good weight to try in order to work on good form and avoid injury. SCTs weren't too bad (unbroken 3 rds, then 3/2) and each round was done in 35-45 secs, but pull-ups were slow.

Re: Down in Jim's Garage
 

[B][U]August 3[/U][/B]
Rest day.

[B][U]August 4[/U][/B]
[U]Lunchtime[/U]
[U]Warm-Up[/U]
3x(10 push-ups, 15 sit-ups, 5 DH pull-ups, 15 squats)
[U]Strength[/U]
Back Squat: 10x45#, 5x135#, 3x190#, 3x215#, 6x245#
Shoulder Press: 10x45#, 5x 65#, 3x100#, 3x115#, 5x130#
[U]Cardio (Evening)[/U]
Swim (all freestyle yards with ~ 1 min RI)
1x200 warm-up
1x200 at 3:30 pace
8x100 at 1:40 pace
6x50 at 0:45 pace (45 sec RI)
Stretched

Increased swim workout distance from 1000 yds to 1500 yds tonight and went a little slower. Felt sluggish. Hope to make up some of this cycles WOD's tomorrow.