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Fitness and Training => Training Journals => Topic started by: Jumpin Jiminy on September 15, 2006, 11:41:03 AM

Title: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 15, 2006, 11:41:03 AM
Ok, I thought I would start this in part as a record of my successes, failures and attempts as well as to share with the community.

I've been doing the Primal Fitness Jump Program for 3 weeks now and Crossfit for 3 months along with Paleo diet and intermittent fasting.
Previous workouts were barely any body weight exercises due to a neck injury with 2 hurniated discs and 3 produtruded discs.
Also, I have extensive experience with unicycling, juggling, hackey sack and scuba.

Previous meal was last night around 6pm - home made chicken fajitas

This morning ~7:15 am:  Crossfit WOD: run 5K - 34:00 on eliptical level 6 at gym

First meal today: ~12:15pm
3 handfulls of barbequed boneless chicken from crock pot a couple days back
1 handfull of each:  brocoli, cauliflower, tomato, onion, pumpkin seeds, sliced almonds - edit to add one yellow pepper
one single slice american cheese and one stick of string cheese
all diced and nuked 2 minutes in a ziplock bag
makes one large platefull of yummy meal
also have a small bag of cheetos to snack on (this has 320 calories alone - ouch)
as well as more nuts and seeds and a fish oil cap
drinks today:  tap water - yum
desert will be a half bar of unsweetened baking chocolate and one or two dates

Dinner and last meal around 6pm will be leftover chicken, maybe some spaghetti noodles and more fajita vegies and some guacamole.

May play with olimpic rings and try to run up the palm tree as if it were a wall later.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 19, 2006, 12:06:00 PM
last night snacked on frozen grapes then had half a stuffed red pepper for dinner around 6pm.

did my first APK WOD:
ring dips 0/2/2/2/2
l-pullup 2/2/1/1/1
pistols-asisted w/rings 7L/7R/3L3R/3L3R/3L3R/3L3R
L-sits 15s/13s/10s/10s/10s
rest 2:00 each round

Today:

crossfit wod 7am at home
Tabata Something Else
pullups 5x6, 3x4 -> next goal 7s
pushups 8x6 -> next goal 7s
tailbone bruised subbed k2e 8x3 -> next goal 4s
squats 7x6, 12 -> next goal 8s
total=168

lunch 12pm was a great tasty hot salad with ~1oz of each...
imitation crab meat, deli turkey, bacon, brocoli, cauliflower, celery, tomato, salsa, carrot, yellow pepper, almonds, pumpkin seeds, flax seeds
and about 3oz of mixed grated cheddar and motzarella cheese melted in
with water of course

snack will be baking choc with a date, then frozen grapes then maybe meatloaf and vegies for dinner

may try apk wod this evening, don't expect many rounds, maybe one - those double unders take a lot of time :)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Altimot on September 20, 2006, 09:07:36 AM
hey, your name is Jimmy. HIGH FIVE never found anybody with the same name as me (except for my dad)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 24, 2006, 08:52:40 AM
yesterday was a rest day due to calfs being too sore from previous day's runs.
good salads similar to before for lunch, snacked on almonds, had a fugesicle, baking choc w/date
bad idea to have those pb&j sandwiches, too much sugar
played a bit on the rings and climbing rope

today:
warmup: Primal Fitness Jump Program Week 5, Day 1

Crossfit WOD: 30x-60# MU 7:48, previously 30x-70# MU 8:00

Additional: 30x-30# HSPU 3:58
and a couple wall runs up a tree
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 26, 2006, 09:16:41 AM
Yesterday tried a rope climb on a cheesy knoted rope, need a real climbing rope now.
Dinner was roast beast w/motzarella, salsa and grilled onions with a couple oz icecream

Today:
Warmup: Primal Fitness Jump Program - Week 5, Day 2

also: 20 fat bar pullups

Crossift: Linda @ ~50% BWT of 208# in 25:45
10-9-8-7-6-5-4-3-2-1 reps of
DL 150#, BP 100#, PClean 75#
more weight than previous and 45 sec. faster!

First meal ~noon will be same salad as yesterday, forgot I had added mushrooms and an avacado.
Always have Dominos pizza on Tuesdays for dinner.

May be getting tendonitis in elbows from attempted rope climb, I hear rice is nice ;)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 30, 2006, 02:26:16 PM
Yesterday was a much needed rest day.  Lunch was grilled salmon, dinner was leftover Chinese, snacked on nuts, cup of ice cream, water.

Today:
warmup: PFJP week 6, day 1
crossfit: BS 2x(95,115,135,155,165,175oldpr,180,185pr,175,175)
also: 5x(MU-50#,HSPU-10#,Dips,Pullups)

Breakfast was Chinese buffet. Frozen grapes and pecans to snack on later.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 04, 2006, 09:01:47 AM
Yesterday hung new climbing rope - impossible to climb yet but attempted.
lunch was beef and chicken with grilled vegies, snacked on trail mix, dinner was pizza and frozen grapes

Today:  PFJP week 6, day 3
also 50 fatbar pullups
then 15:00 for 70 alternating park table step-ups and 20 pullups
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 05, 2006, 09:07:44 AM
Dinner last night was leftover pizza, bbq chicken nugets and frozen grapes with water.

today: crossfit 3x800m plus extras

800m tm@1% 4:16 pr
30 MU -60# (70% bwt) 6:43
800m elip. lvl-5 5:44
30 HSPU -20# (90% bwt) 3:25
800m elip. lvl-5 5:32

Lunch is heated protien/vegie combo:  fish, turkey, bacon, brocoli, cauliflower, carrot, green onion, red pepper, tomato, celery, mushroom, salsa, cheese, sunflower seed, flax seed, pumpkin seed, almond and pecan. 
Snacks are pecans, almonds, baking choc and dates.
Beverage du jour is water.

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 06, 2006, 08:54:34 AM
Last night was fajitas without tortillas and water and frozen grapes.

Today:
Warmup: PFJP Week 7, day 1, wod 1 - will do wod 2 tonight

Also: weighted pullups 25#, 35, 45, 50, 16x1x25#

Partial Annie: 50 incline situps and doubleunders 16:38
best du set was 1-2-1-2-1-2-1-2fail
need to get better on those double unders.

Lunch today is same salad as yesterday, make two days worth at a time.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 09, 2006, 07:52:19 AM
Yesterday:
PFJP Week 7, day 2, wod 1
Crossfit: ME Press Jerk 3x95#, 2x(105,115,125),130,135,140,145,150pr
plus Pullups: 6pr,42x2,20x1 Total=110 most for one day
PFJP Week 7, day 2, wod2
Lunch was protien/vegie salad, dinner was malibu chicken with water.

Today: rest from too many pullups
Lunch is ham, turkey, fish, chicken, brocoli,cauliflower, carot, tomato, celery, avacado, salsa, cheese, sunflower and pumpkin seed, almond and pecan heated with water to drink.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 12, 2006, 08:58:20 AM
Well got in a day's rest yesterday and was planning on resting until Monday; couldn't resist.

Today:
10 each on rings at Deer Valley Park
assisted dips, cross, pushup
skin the cat, jacknife, jumping MU at collar
rope: 100 singles, 10 double unders
partial rom HSPU

Still have pain in right quad from jumping program and elbows are still tingling from all those pullups 4 days ago.
May try heavily assisted pullups tomorrow for active recovery.

Lunch today is same as yesterday and tomorrow - made 3 batches this time:
Ham, turkey, chicken, fish, brocoli, cauliflower, celery, carrot, tomato, salsa, mushroom, cheese, sunflower seed, almond and pecan with an avacado heated until cheese melts.

Snacks: almonds, ginger trail mix, baking choc and dates.

Drinks: water and maybe some green tea.

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 13, 2006, 07:36:04 AM
Pullup minute ladder:  10 min. + 7 pullups
prev aug12 was 9+7
may do dip minute ladder later.

Soft tacos for dinner last night with the rest of the frozen grapes.
Same salad as yesterday for lunch with water and same snacks.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 14, 2006, 07:02:15 PM
Last night:
Double under minute ladder 8 min. + 6 du.
A little volley ball.
Dinner was malibu chicken.

Today:
Tabata Squats 7x9+14=77 lowest=9, next time 11x8

also 10 minutes of MU 1x-60#, 15x-40#

Finished Primal Fitness Jumping Program
gained 2" vertical and 3.5" broad jump
Thanks to Jesse Woody and Mark Toorock

Lunch was Chinese - shrimp, chicken, brocoli, meatballs, corn, mushrooms, pepers, macaroons
snack of blue corn chip nachos
water
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 16, 2006, 08:02:03 AM
Yesterday met Rickety at Deer Valley Park - a really great guy.
We did a bunch of stuff on rings, practiced some vaults and a bunch of pullups on various objects.
Thanks for the encouragement and the opportunity to bounce ideas off each other.
Will have to do it again.

Today:
Bwt 200#, Diane @ 80% Bwt - 21-15-9 reps DL160#, HSPU-40# in 8:45
Prev. DL135#, HSPU-40# in 14:00
Next goal 85% Bwt.

First noon meal: protien/vegie salad:  ham, turkey, cheese, olive, tomato, celery, brocoli, salsa, sunflower seed, almond and pecan with water.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 19, 2006, 07:51:09 AM
yesterday was rest day
lunch was deli turkey and corned beef with a bag of brocoli, cauliflower and carrots.
snacks were almonds, ginger trail mix, dates, chocolate and water
dinner was t-bone steak and grilled onions

today:
Elizabeth - light - 21-15-9 of 95# HPClean, mostly jumping bar dips both broken 14:45
prev. 17:50, continue with same weights until unbroken
one jumping ring mu at chin height
lunch and snacks probably same as yesterday, with chineese for dinner
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 23, 2006, 07:16:28 AM
21-Oct   400m TM 8.5mph @1% 1:53pr 176 strides felt easy
   21 L-V-pullups (3,2,1s) many w/feet at head height
   21 HSPU-30# unbroken -try -20# or more rom somehow
   400m TM 8.7? @1% 1:51 PR !! getting tired
   15 L-pullup singles, 15 HSPU -30# unbroken
   400m TM 8.9-5mph @1% 2:27 exhausted
   9 L-pullups singles, 9 HSPU -30# unbroken
   Total 25:00
   L-Pullups definitely took the most time
   need to find a way to do further ROM on HSPU w/gravitron or just full BWT - even better - they went fast
   Totally surprised on first 400m speed, could have gone faster

22-Oct   15x135#DL, 400m elip@10, 15 elevated situps
   3 rounds 19:30
   400m times 2:47, 2:43, 2:47, way harder than yesterday's tm@1%
   also 10x(pullups,squats,pushups,double unders)

   Dinner was delicious pork tender loin bar-b-q'd with a fancy salad: finely diced letuc, brocoli, cauliflower, celery
   , water chestnuts, sun flower seeds, kiwi, grated cheddar/mozarella and a light drizzle of orange blossom honey and water to drink.

23-Oct   rest after 4 days on but may do light rope work
   Lunch is protien/veggie mix:  turkey, cheese, celery, brocoli, cauliflower, tomato, sunflower seed, almond with water to drink.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 25, 2006, 07:50:53 AM
25-Oct   10 min. Cindy + 10# = 4 rds +5plu, 10psu, 8sq         
   DL 3x135, 2x205, 1x225, 2x225, 3x135         
   3 hspu w/4" block
   lunch is sweet and sour pork/vegie salad same as two nights back - leftovers -
   with water and pecans and dates for snacks         

24-Oct   additional work after yesterday's post:
   55 more pullups:  total pullups today: 100   
   5 hspu w/4" block         
   2 soccer field sprints
   Dinner was Dominos pizza - works
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Rickety on October 26, 2006, 07:53:37 AM
OK, Jiminy, I know your cryptic notation is meant for yourself and not for others, but I have to ask what "Diane", "Cindy", "Elizabeth" mean. Lifting family members?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 26, 2006, 01:12:46 PM
These are names of http://www.crossfit.com (http://www.crossfit.com) workouts or workout of the day (WOD).
They come up about once every 3 to 12 weeks and give you something of a goal to try to do better at from the previous attempt.
Often I scale them to my abilities; for example:

Diane 21-15-9 reps of 225# DL, HSPU
that means:
21 reps of 225# Dead Lift (DL) followed by 21 reps of Handstand Push Ups (HSPU)
followed by 15 reps of each
followed by 9 reps of each.
with a little rest between as possible in as fast as you can do it with good form.
However, I can't do that many DL with #225, and cannot do that many body weight HSPU so I use a gravitron.
I scaled by using ~85$ body weight or 83-85% of 205 = 170#
So I did 21-15-9 reps of 170# DL and HSPU-30# in 10 minutes and 20 seconds (10:20)

Here are some of the other 'Girls' and 'Guys' (named after fallen military) and some of the fastest times I have seen lately, remember I'm no where near that level, but I am guaging against my own sucesses with future visions of glory...

Annie - 50,40,30,20,10 of su and double unders            6:42 mrjling
Angie - sub 13min            
Barbara - sub 14min            
Candy 5x(20Pullup,40Pushup,60sq)            11:06 DrEric
Chelsea - +4 (9plup/14psup/19sq ea min)            
Cindy 20min of 5plup,10psup,15sq            31 Will L
Diane 21-15-9 reps DL225#, HSPU            1:49 Brett aka Aft @ OPT
Elizabeth (21-15-9 of 135# Clean, ring dips)            3:06 Sgt Wade
Fran 21-15-9 x 95# thruster and pullups            2:32 Greg Everet
Grace - sub 3min            
Helen - 3x(400m,21x55#swing,12 pullups)            7:44 Ahmik
Jackie - sub 6:30 (row 1k/50 45lb BB thrusters/30 pullups)            
JT 12-15-9 (hspu, ring dip, pushup)            4:30 Kramer
Karen - sub 4:30 (150 wallball)            
Kelly (5 rounds of 400m, 30 BxJmp, 30 WB)             17:15 Shane
Linda 10-1 ladder DL1.5xBWT, BPbwt, Cl.75bwt            12:65 OPT
Maggie 5x(20HSPU,40PlUp,60OneLegSq)            12:37 Garrett
Mary 20min of 5HSPU, 10alt-1-legsq, 15 pullups            25 Marco J
Michael 3 rounds 800m, 50 be, 50 su            15:04 Josh Everett
Nasty Girls - 3x(50sq,7mu,10hpcl95#)            5:37 JeffT
Tabata squats 27 (lowest round)            
30 bar muscle-ups            2:51 Josh Everett
30 ring muscle-ups            4:49 JeffT
100 jumping pullups            1:52 Ahmik Jones
Pullup Minute Ladder            23+18 Edmond Vega
            +40# 14+6 Jerry Hill
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 26, 2006, 01:23:59 PM
Also forgot to notate some of the abreviations for exercises listed:

bp = bench press

cl = clean - typically full clean includes from ground to squat to stand
hcl = hang clean
hscl = hang squat clean
hpcl = hang power clean

dl  = dead lift
sq = squat

L-pu = L-pullup
plup = pullup
psup = pushup

wb = wall ball

su = situp
be = back extention

BxJmp = box jump

BB - Bar Bell
DB - DumBell

mu - muscle-up

bwt - body weight


there will probably be more later like PP - push press, etc.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 26, 2006, 02:15:57 PM
Ok, I've been keeping these stats to myself and wanted some other place to store as I try to exceede these performance levels:

OHS   70#x3
Front Squat   3x150#
Back Squat   175#
Thruster   135#
Squat Clean   105#
Clean  &Jerk   130#
Snatch   75#
DL   235#
Bench   170#
   
SDHP   9x65#
   50x45#
   21x55#
   
squats   bwt 50
   
Push Jerk   140#
SLDL   7x75#
   
elip 10K   66:49:00
elip 5K   34:00:00
elip 800m   4:50
elip 400m   1:54
   
TM 400m   1:51
TM 800m   4:16
   
   
   
MU   -40#x1x2
   30x-60# 6:43
   
HSPU   30x-20# 3:25
   
PU   6 in a row
wgt PU   50#


Goals:
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 30, 2006, 08:02:38 AM
Diet has been so so the past couple days - had some spaghetti and some halloween candy, frozen shake and juice - in moderation of course.
Maybe I had to restock my carbs?  Otherwise it's been a lot of meats, vegies, nuts, seeds and some cheeses and little fruit - with lots of water.

30-Oct   5 rounds of 10x(pullup,dip) singles 19:18   
   DL 3x175#, 2x205, 1x225, 2x205, 3x175   
      
29-Oct   ME full squat cleans 45# to 135# pr by 10# increments, prev pr was 110#   
   TM @1% 9mph 1:41 pr by 10 sec.   
   pullups 4,6,3,2,5x1   
   mu 2x-40#, -30#f   
      
28-Oct   DL 3x175#, 2x205, 1x225, 2x205, 3x175   
   4 pullups   
   light parkour vaults at Mills End Cafe with Rickety, Team MOZ, Motive and many others that I just don't remember their names.
   I wish I had taken some video of some extreme moves.  It was pretty relaxed atmosphere, interesting and fun, thanks all.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 01, 2006, 12:29:35 PM
a lightning fast lunch workout ~ 1 minute

DL 3x175#, 2x205, 1x225, 2x205, 3x175         

in two days try 3x185, 2x210, 1x230, 2x210, 3x185         
         
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 02, 2006, 07:11:49 AM
Shoulder Press (SP) 5x(45#,65,85,95,100pr)
MU assist 5x(-50#,-60#,-70#)

Dinner was steak, vegies, water.
Snacks will be trail mix - nuts, seeds, water.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 03, 2006, 08:11:07 AM
15 MU assist -60#, 100 squats; first round 9:30, second 24:35,
didn't start 3rd round, most squats in a day

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 06, 2006, 07:36:33 AM
6-Nov   Crossfit WOD: DL 5x(135#,155,175,185,190)
   APK WOD: 100 pullups (first 7pr, rest singles in sets of 17)
   total workout 31:40
   
5-Nov   400m TM @1% 10mph 1:40 pr by 1 sec.
   MU assist 2x-40#
   
4-Nov   rest
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 07, 2006, 07:21:30 AM
APK WOD: 100 squats 4:53, still sore from 4 days ago when I did 200.  It sure would be nice to be able to do 500 without feeling pain or jello legs.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 09, 2006, 07:47:46 AM
4x(17 pullup burpies, 5x135# Back Squat) 40:00
That's 68 burpies, 32 short of my goal, maybe I'll finish those later tonight.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Itsthejuggernautb1tch on November 09, 2006, 09:44:09 AM
Off topic, I would just like to state your alliteration makes me laugh.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 11, 2006, 09:40:20 AM
yesterday was a much needed rest day after 5 days of workouts.

tdday:  did yesterday's crossfit wod

Lynne - 5 rounds max reps bench & pullups
135#, 155, 175 / 3
165x2 / 4
155x4 / 4
155x3 / 4
155x3 / 5
total 15 + 20 = 35
bwt 203#, 24.8% need to improve my bench
prev Lynne Sep.20 was 32x135# bench and 17 pullups

Pullups are definitely getting better and I think I could have done 5 or 6 per round with a couple extra rest days.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 14, 2006, 07:13:18 AM
Warmup with one 135# hook grip full squat clean to thruster, that and the muscle-ups got a couple gym members thinking about trying crossfit.
Yep, finally got that hook grip down yesterday, probably could do it a little better with time, but it is helping in the heavier lifts already.

MU assist 15x-50#, 15x-60# 8:50
first 9 in a row in a minute but couldn't continue after 15 so had to drop 10#.
Next time try 30x-50#.

Almost ready for MU-30# single; gravitrons can be crossfitish
prev 30 MU -60# (70% bwt) 6:43
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 15, 2006, 07:22:29 AM
supposed to run 5K DNF - 1/4mi. tm @1%, 3/4mi. elip. @5 in 11:00, just not feeling like it today.
I've done several 5K on eliptical before, thought I could do more today, coldn't even get into sprinting today.
Maybe I just need a rest and a better diet and maybe more jumprope and running on days off?????
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 16, 2006, 07:20:34 AM
much needed rest day and still sore from 30 mu the other day.
400m 1:38pr by 2sec, 800m 4:04pr by 12sec tm@1%
will try this on rest days for now on, maybe add a 400m each month.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 17, 2006, 07:12:45 AM
Something about that run yesterday left me with an iritated itch in my esophogus and I keep coughing, maybe tore something?

Today was an exhaustive workout from Crossfit....

85% Bwt (205) Diane 21-15-9 reps of DL175#, HSPU-30# 12:10
prev 83% bwt 8:45; still broken so stay here next time

I wish I had the energy to do 100 of something else today, perhaps later.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 20, 2006, 07:55:17 AM
Still feeling it from the 17th DL workout.

Today I will rest

19-Nov   4-3-3-3-2-2-2-1 reps of Pullup, Dip, 45# OHSq         
            
18-Nov   street sprints 4x100stride, 5x50stride untimed         

Saw "Casino Royal" and must say it was a GREAT film!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 21, 2006, 07:51:18 AM
Hammies are feelin' better today.

4 rounds of 25 squats, 10 pullups, 10 dips (last 3 rounds -50#) ~ 25:00
First 4 deadhang pullups, rest jumping singles.

Just didn't feel like pushing it today.  Maybe this should be 50% week.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 22, 2006, 07:42:44 AM
"Got Grip?" 15/5, 12/4, 9/3, 6/2, 3/1 of DL135#, 6'x130# rope climb  13:50
Got no more grip :(
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 27, 2006, 06:50:11 AM
                           
27-Nov   5 pullups, 4 hspu (4"block), 3x-50#MU, 10x45#OHSQ, 5x135#DL                     
   4 pullups, 5 hspu (4"block), 5x-60#MU, 10x45#OHSQ, 5x135#DL
   left hip/back feeling a bit better, probably should see the chiro today
                           
26-Nov   rest            
               
25-Nov   Bench 155# / Pullup 4/5, 4/4, 4/4, 4/4, 5/6  total=44            
   5x(10 squats, 3 pullups) 4:04            
               
24-Nov   rest            
               
23-Nov   FS 3x# (95,115,125,130,135,140,145,150)            
   Minute Ladders:   pullup 10+4, dip 11+0            
   left hip feels out - before or during FS            
               
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 28, 2006, 09:30:57 AM
today is a much needed rest day but forgot to add additional work done yesterday...

5pu, 3x135#bs, 5k2e, 3x155#bs
5pu, 3x165#bs, 5k2e, 3x170#bs
5pu, 3x175#bs, 5k2e, 3x180#bs
5pu, 3x185#bs PR!, 5k2e
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 29, 2006, 08:19:32 AM
5x5 (OHSQ 50-70# by 5#, pullups and dips)
2x75# OHSQ PR - setups via power snatch

This is my new record for sets of 5 pullups also.

Yesterday also added 4x25 squats.

Will try to add more squats today to improve tabata score.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 04, 2006, 12:30:02 PM
Not feling so well the past couple days, hoping I'm almost over it now.

4-Dec   Squat/pushup 2x19 , try for 4 more sets by end of day            
               
3-Dec   BS 205# pr, Press 120 pr, DL 255 pr    CFT=580  BWT=205            
   Pullups/Dips  6,6,5,4,3 total 24 each, first double 6            
               
2-Dec   rest            
1-Dec   rest            
               
30-Nov   8x14 squats and pushups (6-8 elevated) thruout day            
               
29-Nov   5x5 (OHSQ 50-70# by 5#, pullups and dips)            
   2x75# OHSQ PR - setups via power snatch            
   This is my new record for sets of 5 pullups also.            
   3x34 squats            
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 05, 2006, 07:49:26 AM
400m 2:03, (Pullups, Dips, 55#OHS) x (6,4,3,3,3,2,3), 400m 2:33, total 27:30
also finished the 6x19 squats and pushups yesterday
still feeling like I am still recovering from a cold or something but better than yesterday, just not fully recovered.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 07, 2006, 08:32:27 AM
Yesterday was yet another much needed rest day.

Today:  8x5 of Pullups - mostly singles and 65# Thrusters < 20:00

Feels like I pinched a nerve behind my upper left scapula again - from pulling my head back durring a balistic pullup - ouch!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 08, 2006, 08:43:48 AM
HSC&J 95#, 115, 135, 145 pr  HSC 155 pr, 5x135

Then had back adjusted by chiro, feeling much better but still some pain below neck on left.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 11, 2006, 11:11:23 AM
11-Dec   "Nicole" 20min of rounds of 400m, max pullups         
   5 rounds 400m, 5 pullups 22:37         
            
10-Dec   rest         
            
9-Dec   400m, 12x65# Snatch, 21 pullups (singles)         
   am 2 rounds 19:20         
   pm 1 round 6:50         
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 13, 2006, 08:42:55 AM
5x6x(pullup, SLDL r&l, dip, k2e, double unders) ~30:00

That's the most sets of 6 pullups to date, getting easier.

Hoping for 4x7 by year-end, 3x8 January, 2x9 February, 10 in March; well that's the plan.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Rickety on December 13, 2006, 01:01:18 PM
That's the most sets of 6 pullups to date, getting easier.
Nice job, man! Your diligence is paying off! I'm still at a consistent 3 for a set, with occasional 4 or 5.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Steve Low on December 13, 2006, 01:06:36 PM
5x6x(pullup, SLDL r&l, dip, k2e, double unders) ~30:00

That's the most sets of 6 pullups to date, getting easier.

Hoping for 4x7 by year-end, 3x8 January, 2x9 February, 10 in March; well that's the plan.

Psshh. That's decreased volume overall which isn't going to help you build the endurance you need to get your reps up in multiple sets. You want to eventually increase volume in your exercises (kind of more along the lines of grease the groove). Something like this would probably work a bit better: 4x7 (28 total reps), 5x6 (30 total reps), 4x8 (32 total reps), 5x7 (35), 4x9 (36), 5x8 (40), 4x10 (40)

Good improvements though. :)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 14, 2006, 10:40:42 AM
Thanks guys, I'm trying.

Steven, I understand what you are saying.  I have been trying to increase my 5xReps so that eventually I will get 8 in a row.
Ocassionally I will GTG for 50, 80 or 100 or more in a day.  Mixing it up (reps and sets) is key, I understand.
However, somedays, like yesterday really burned mucles and joints and I'm still feeling it so I think I was wise not to add GTG yesterday.
My thoughts were trying to complete at least 3x my goal of 8, so at least 24 each time on higher rep loads; while much more on lower rep GTG.
Don't forget I've been doing max weighted ocasionally as well; unfortunately, I still have not gotten that clapping pullup yet, but I did get the clapping pushups the other day.

Other note about yesterday's workout about the double unders.
I just purchased that morning from Home Depot 11ft of 1/4" white poly braided rope.  Hitched a handle into each end for total length of 9.5ft.
The rope is priced at 17 cents / ft so it only cost $2 but it works much better than my everlast poly and my plastic speed rope (both have bearing handles).
Double unders were much easier with this rope as were singles and crossovers.

Today is a rest day as I feel like someone kicked my arse and every other body part, but as someone else said, my last digit of my third toe from the left on my right foot feels GREAT.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 15, 2006, 07:18:55 AM
Bergener WU, dislocates, OHS, Power Snatch and Squat Snatch w/dowel and 45# bar - form work

Still sore from two days ago - overdid it a bit.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 18, 2006, 07:19:00 AM
18-Dec   rest
   
17-Dec   Bergener WU, 5x5 Bench 155# & Pullups 2,3,2,2,1,1 ouch - not enough rest
   3x pClean, sClean, OHSq, pSnatch, sSnatch all with great form 45# bar
   
16-Dec   Bergener WU, 5x5 DL 1x95, 4x145 & Pullups 8pr, 3x6, 5

Well I got 8 pullups earlier than I expected and now hope to get 9 in a row by year's end although that may be pushing it a bit fast.
Oly lifts are getting cleaner at 45#, time to bump it up to 50 on the squat snatch.
The gym I go to is redoing the whole floor with new 3/8" rubber matting and I was given ok to take old matting for my home gym since they were just going to throw it away.
I got about 100 linear feet at about 5 or 6 foot wide and built a great oly lifting area with it and still have a bunch to spare for a garage later.
Now I just need to get some bumper plates after xmas.  Along with the climbing rope, rings, trampoline, jump rope and some dumbells the home gym is coming along well, but will I have the incentive to work out at home more often and drop the gym altogether?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 21, 2006, 07:29:50 AM
21-Dec   rest due to really sore quads      
         
20-Dec   Bergener warmup, 3ea. OHS, power and squat Clean and Snatch      
   5x3 BS 135, 155, 165, 175, 185      
   pullups 3x7, 2x6      
         
19-Dec   crossfit "Karen" 150 Wall Ball 15# 17:04 baseline      
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 01, 2007, 09:40:31 AM
Happy new year !!!

1-Jan   3x5 bar dips and broken pullups            
   Burgener wu, 3 ea. PC&J, PS&OHS, SC&Thruster, SS            
   5 rounds 200m, 12 DL (145#, 4x125#) (~50%1RM)            
   total time 39:50            
               
31-Dec   Burgener wu, 3 ea. pc, ps, sc, ss, ohs.             
   10 ohs.9 pullups.             
   45# Nancy 5 rounds 400m, 15 ohs. 29:15            
               
30-Dec   rest            
               
29-Dec   burgener wu, 7x3 hpc 95-115-125-130-135-140 pr, 145 pr            
               
28-Dec   rest            
               
27-Dec   Burgener warm-up            
   5x3 Press 95#, 105, 116, 121 pr (+1), 116            
   5x5 ring pullups            
   5x1 ring dips            
               
26-Dec   DL 135#, 225, 275 pr (+15)            
   Purchased 4x45# and 2x(25,10,5,2.5) bumpers
   Xfit home gym coming along well.            
               
25-Dec   tabata squats (20/30) 7x14,15 prev tabata (20/10) 8x9            
               
24-Dec   rest            
               
23-Dec   2x5 ring pullups, 7 hspu small rom, half a rope climb, 15 rope pullups, 7 jumping ring dips            
               
22-Dec   some skiping            
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 02, 2007, 09:21:14 AM
Oly wu 3 each PC&J, PS&OHS, SC&Thruster, SS
5 rounds 0.1mi. TM @ 3% & 10mph, 2x5 Thrusters @ 65# (50% 1RM)
interlaced with pullups 12x3 (33% max)
total time <38:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 04, 2007, 01:50:57 PM
4-Jan   Burgener wu
   3x pc, ps, sc, os, ss with great form - felt good
   5x5 BS 135 to 175 by 10 - feeling much stronger
   prev 5x5 bs 135# on 061109
   
3-Jan   rest
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 05, 2007, 09:03:14 AM
Burgener wu, 3x pc, ps, sc, os, ss
5x5 press 95, 100, 105, 95, 95
3 rounds:  1 munute of 10x mu-70# , rest 3 min.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 08, 2007, 08:48:22 AM
8-Jan   Burgener wu, 3x pc, ps, sc, os, ss   
   9:30 4 rounds of 12x45# thruster and 4 pullups   
      
7-Jan   rest   
      
6-Jan   dl 1x5x145, 4x5x225   
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 10, 2007, 08:47:41 AM
10-Jan   rest - just plain sore from the past two days, mostly in my shoulders and upper back.
   May do some skipping later or attempt 7x5 pullups tomorrow.
      
9-Jan   Burgener wu, 3x pc, ps, sc, os, ss   
   am 9:30 for 5 rounds of 12x45# power snatch and 10 pushups   
   pm: 10:30 for 6 rounds of 12x45# p-snatch & 10 pushups   
      
8-Jan   Burgener wu, 3x pc, ps, sc, os, ss   
   am 9:30 4 rounds of 12x45# thruster and 4 pullups   
   pm 10:15 for 5 rounds of 12x45# thrustersa and 4 pullups   
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 12, 2007, 11:28:24 AM
pu & dip +5#, bs 3x135      
pu & dip +10, bs 225      
pu & dip +15, bs 230 pr      
pu & dip +20, press 3x115      
pu & dip +25, press 120      
pu & dip +30, press 125 pr      
pu & dip +35, dl 3x225      
neg pu & dip +40, dl 275-f (old pr), 250      
neg pu & dip +45, dl 255      
neg pu & dip +50, dl 225
      
cft = bs 230 + press 125 + dl 225 = 610      
xft = cft + pu +35 = 645
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 15, 2007, 09:52:04 AM
yesterday: fs 135-155-175-180-185-190 (pr+40)-195f with 7x5 pu & dips

short term goals:

fs 210 (btw)
5x7 pu & dips
weighted pu & dip +45 (pr 35#)
bs 250 (pr 230)
press 130 (pr 125)
dl 280 (pr 275 but failed last time)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 17, 2007, 02:21:06 PM
Ok it's been 7 months of crossfit, 6 months of paleo and intermittent fasting.
I'm feeling stronger and healthier and less doms if I check my ego and scale most wods.
I still feel I am far from being able to complete most of APK wods  as well as many crossfit wods and have a long way to go to do basic parkour movements.
I sure would like to find an adult gymnastic center someday - perhaps at the community colleges?
I'm not giving up, rather just observing my results so far.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 19, 2007, 08:24:23 AM
19-Jan   5 rounds of 5 pullups, 10 pushups, 15 squats 11:49         
   just no energy anymore, must be my diet.         
            
18-Jan   rest         
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 22, 2007, 08:07:41 AM
20-Jan   pullup +40 pr, bs 235 pr, op 130 pr, dl 265, cft 630 pr, dip +45 pr            

21-Jan   rest            

22-Jan   wu stairmill 7floors, .15mi, 1:00            
   5x7 (pullups, 50# OHS, dips)            
   supinated kipping fluidly without interuption finally - I wonder if I could do 10 in a row now.            

will try weighted then 4x8 or 4x9 pullups and dips next
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 24, 2007, 08:12:13 AM
wu: 3x3 +10# pullups & dips
'Diane' 21-15-9 reps of 135# DL @ 50% of 1RM (16/5,10/5,9) and HSPU -40# in 11:57, slower & less # than before

next attempt 4x8 pullups & dips or if lucky 4x9
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 26, 2007, 08:04:21 AM
5x8 pullups and 55# OHS
surpassed my goal of 4x8 pullups; kipping comming along well, getting that push away at the top helps
short term goal is weighted pullups in two days and then 4x9 pullups in 4 days - may get another pr surpise.
Alternating weighted pullups and kipping pullups everyother day has been helping a lot. I hope to have 3 or 4 x10 in another 8 days.

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 29, 2007, 09:34:37 AM
yesterday:
warmup:
  pu & dip 2x +15#,20,25,30;
  2xOHS 60#,65,70,75,80,85 pr+15!
  135# power clean and pushpress.

WOD: 7x3x115# pushpress.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 31, 2007, 06:46:22 AM
yesterday:

9,(5+4pullups,9other),9,9,6 reps of pullups, dips, 60# OHS
DL 135#,185,235,255,265,275,285 pr+10

today:  rest
tomorrow: 5x1 heavy singles of pullups, dips, OverHeadSquats (OHS) and whatever crossfit throws at me.
next day rest
then next day try for 3x10 pullups next week, can't wait for that accomplishment!

So this is my basic strategy for improving pullups, dips and OHS for the recent past and forseable future.

Workout every other day, with a whole day of complete rest, 8 hrs. sleep, paleo diet and intermittent fasting

Alternating workouts of many set/reps of light weight, then few sets/reps of heavy weight.

My current goal is working toward 36 reps on light days altering the set/rep scheme so the workouts look somewhat like this...

light:    body weight pullups & dips, 50-60# OHS
heavy: bwt+# pullups & dips, max effort OHS

light daily 36 reps avg

light  36x1, heavy 3x3
light 18x2, heavy 4x2
light 12x3, heavy 5x1
light 9x4, heavy 3x3
light 7x5, heavy 4x2
light 6x6, heavy 5x1
light 5x7, heavy 3x3
light 5x8, heavy 4x2   ------- did 40 light reps
light 4x9+, heavy 5x1  ------ did 42 light reps
light 3x10+, heavy 3x3
light 2x11+, heavy 4x2
light 1x12+, heavy 5x1

then my next light daily reps avg will be maybe 46 to look somewhat like this...

light 23x2, heavy 3x3
light 11x4+, heavy 4x2
light 8x6, heavy 5x1
light 6x8, heavy 3x3
light 4x10+, heavy 4x2
light 3x11+, heavy 5x1
light 2x12+, heavy 3x3
light 1x13+, heavy 4x2
light 1x14+, heavy 5x1
light 1x15+ hopefully by my b-day around March 25th.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 02, 2007, 06:33:03 AM
yesterday: 5x1 pullups & dips +25#,35,40,45,47.5pr+2.5 and OHS 65#,70,75,85,95pr+10
today: rest
tomorrow: light 3x10+ pu/dip/ohs +crossfit?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 05, 2007, 01:30:57 PM
Well I'm seeing greater progress and less stress working out every other day now.  Feeling and looking better too.

5-Feb   warmup: 3x3 pullup & dip +12.5# & OHS 65#               
   crossfit wod: 5x5 BS 135#, 145, 150, 155, 160               
   additional: 3x3 r,l OAC (One Arm Chins) 210bwt-120# and also jumping pronated pullups - these need a lot of work - first time working either of these            
                  
4-Feb   rest               
                  
3-Feb   grav mu 30x207bwt-60# in 5:55 then 3x10x55# ohs
   first 12 mu in 1:00, up from 10 per minute last month.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 07, 2007, 10:15:15 AM
crossfit "Jackie" 1K row subbed 100x50#seated row, 50x45# thrusters,pullups (10pr,9,11x1) 15:00
felt like I could have done more than 10 in a row, but stopped short as I was planning on 3x10, but then fatigue from the other exercises killed my plan.
will try weighted in two days and attempt 3x10 again in 4 days.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 11, 2007, 08:46:26 AM
feb 7th finished the day with 11 pullups in a row - new PR!!! but suffered with a bit of elbow tendonitis for the until the 10th.
            
8-Feb   rest         

9-Feb   run 400m         

10-Feb   rest         

11-Feb   wu: 4x2 (pullups & dips +25#) & OHS 65#, 65, 75, 80         
   wod: 7x3 BS 135#, 155, 175, 185, 195, 200, 205         
            
Will rest tomorrow and then attempt 3x10 pullups dips and 60# OHS again Tuesday - I'm hopefull.
In the meantime I need to concentrate on skipping and sprinting again; so many weaknesses to work on.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 13, 2007, 07:46:32 AM
3x10+7 fluid kipping pullups, dips and 60# OHS

Woo Hoo! Ok, I was wondering when I would get 3x10, but I finally got it.  Now I just need to push it faster.
Still resting every other day and light/heavy every other workout.
So next workout will be 5x1 weighted pu,dip,ohs and crossfit or apk wod.
I felt pretty good today so I'm hoping in four days I will be able to get 3x11 pu,dip,ohs.
I'm guessing I will be able to continue increasing for a couple more weeks and maybe get 3x12 or 3x13.
After that I will restart at 9x5 or something like that toward a longer term goal of 3x15 until it feels like a warmup.
Today felt like a major workout.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 15, 2007, 10:38:07 AM
wu: 5x1 pu & dip +25#, 35, 45, 50, 55f;  OHS 65#, 75, 85, 95, 105 pr +10

crossfit partial wod: "Linda" 10+9(skipped +8 thru +1) x 50%1RM DL 150#, pushups instead of bench, squat clean 75# <10:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 17, 2007, 09:30:45 AM
CFT = BS 245 (pr+10) + SP 135 (pr+5) + DL 245 (-40) = 625 (-5)

max kipping pullups = 15 (pr+4) Yeah!!!!   
I was surprised and was really hoping for 12 or 13.
Remember I could only do one a year ago.

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 19, 2007, 08:30:39 AM
3x3 pullup & dip +15#,15,17.5 and OHS 75#, 80, 85; also 3x10 double unders
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 23, 2007, 09:26:14 AM
4x2 pullup & dip +27.5#

7x1 OHS 75#, 85, 95, 105, 115, 120 pr+15!, 125 solid squat then half way up and dropped it with a CLANG !!!!

with some skipping last night, but still having calf cramps since previous skipping bout.

Will rest tomorrow and hope for 3x12 pullups in two days; I'm feeling positive.

new heavy day rotation decision is 2x4, 3x3, 4x2 instead of previous 3x3, 4x2, 5x1
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 26, 2007, 10:10:44 AM
2/24 a lot of weed pulling killed my hammies and then a lot of trampoline jumping to finish off my quads and calfs - oh what fun with the kids.

2/25 crossfit "Cindy" 5pullups, 10 pushups, 15 squats; 5 rounds 9:52 - first time unbroken - need to work pushups more
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 28, 2007, 07:47:28 AM
yesterday:

warmup: 2x4 alt one arm neg pullups and elevated pushups

half crossfit wod: 5x100m soccer field sprint & walk back
first and slowest 29sec, each one faster, final fastest 23.48sec
not enough rest to continue for 5 more

later in the evening: trampoline

I just don't have running or jumping legs
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 01, 2007, 11:41:45 AM
1-Mar   wu: 3x12 pullups & 60# OHS with 1x12 of dips, pushups, hspu -20#
   wod: 7x3 BS 135#, 155, 175, 185, 190, 195, 200
   
28-Feb   trampoline work and handstand falls and rolls


I really was glad to get 3x12 pullups.   However, I don't think I have 3x13 in me just yet.  That may take another two weeks.
3x12 was more of a workout than a warm up.  I hope to get to 3x15 as a warmup in a couple months.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 05, 2007, 07:51:18 AM
3-Mar   3x3 pullup +25#, OHS (85#, 95, 115-f, 95), hspu -10#, k2e
   1x3 pushup + 25#, dip +25#, hspu limited rom, toes to bar

5-Mar   3x13 pullup, OHS +60#
   1x13 dips, pushups, hspu -30#
   7min skipping off and on

Woo-Hoo! 3x13 accomplished, but this is still feeling like a major workout, not quite a warm up yet.  Adding 8% per week is still a bit much, hopefully I can still get 3x15 by March 25th - my b-day; I would be happy, especially if it just felt like a warm up; yet, I don't think that will be for several more months.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 07, 2007, 09:20:00 AM
4x2 pullup (+35, 25,25,25), OHS 75#, 85,85,95, Dip +35, HSPU-10, MU-50, elevated pushups (9)
7x3 FS 135#
8x2 k2e  (hanging knees to elbows)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 09, 2007, 12:25:14 PM
wu: OHS 3x(65#,85,95,105,115), 1x125 PR!!!  Plus 3 each k2e and toes 2 bar (t2b?)
partial "Hellen" -one round: 400m TM@1% 2:15, 55# DB Swing 11+10, 12 kipping pullups unbroken; total 8:05
will try a couple more sets of pullups later
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 12, 2007, 09:35:24 AM
Yesterday's workout was light with plans of 8 hours of walking at the Renaisance Festival and yard work the day before.

2x4 pullup+20, dip+20, ohs 85, 90, t2b

I'm feeling like a bout of pullups and thrusters tomorrow.  Hoping for 3x14 sometime soon as well.  Still on target for 3x15 by Mar 25th.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 13, 2007, 07:22:04 AM
Max pullups and same# OHS 65# repeated for 10 minutes - 14+5+5+3+2+3+2+2=36 each

Not too shabby, but I really thought I would start with 16; maybe next week.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 15, 2007, 08:23:04 AM
wu: (squat clean+thruster+backsquat+overheadsquat combo) 95#, 105, 115, 125f
wod: 7x3 dl 135, 185, 235, 255x1, 200, 220, 240
post: pc&j 135, 3x3 hanging toes to bar
no pullups today - a bit of elbow tendonitis

yesterday: Handstand practice
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 19, 2007, 09:36:18 AM
Today:  nothing yet, just too exhausted

18-Mar   many, many hours of yardwork            
               
17-Mar   CFT = BS 225 (-20) + SP 125 (-10) + DL 250 (+5) = 600 (-25)            
   plus maxes: 15 pullups, clean 145, 20 pushups, 139s/400m, 25 OHS            
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 19, 2007, 03:05:32 PM
quick lunchtime workout

17 each based on max pullups kipping (PR+2), OHS 65#, pushups, hanging knees to elbows (5+3+2+2+2+3)  < 5:00

now I'm ready for a nap
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 21, 2007, 08:02:14 AM
wu: 3x3 pull&dip +25#, OHS 95#, t2b

'Nasty Girls' partial - one round: 50 OHS, 7 MU -60#, 10x115# squat clean 10:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 23, 2007, 08:45:36 AM
15 reps pullups, OHS 65#, pushups
pullup +10#, 20, 25, 30, 35, 40, 45, 45, 50
push press 3x 95#, 105, 110, 115, 120, 125, 130, 135, 140
row 500m 2:40 (pr) first time, on concept 2, damper 5
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 25, 2007, 11:21:01 AM
11+3x10=41st b-day PR! :) reps of pullups, OHS 65# and pushups
147s/500m row
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Steve Low on March 25, 2007, 05:15:04 PM
Hey, happy birthday man. Congrats on the PR!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 29, 2007, 08:53:47 AM
119s/500m row (pr -28sec)
+25# (3 pullups and 5 dips), 3x95# OHS
+22.5# (3 pullups & 5 dips), 6x95# OHS (pr +3 reps)
+20# (3 pullups & 5 dips), 9x95# OHS (pr +6 reps)
3x3 t2b
total <23:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 31, 2007, 07:21:13 PM
126s/500m row
18 pullups (pr+1) & pushups, 3x6x95# OHS, 6x3 t2b
10+13 pullups
power clean 95#, 115, 125, 135, 140, 140, 145, 150-f, 150, 155-f, 135, 135
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 02, 2007, 08:28:18 AM
4 rounds of 500m row ~2:06, 2x+20# (first set @ 25#) pullups & dips, 2x115# OHS
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 04, 2007, 08:11:20 AM
tabata row 900m, finished 1K 4:30
2x10 pullups and pushups
full squat clean & jerk & OHS 95# to 130 by 5# (pr OHS +5), 135 failed on snatch press before OHS
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 06, 2007, 08:20:53 AM
113.6s/500m row PR-5s
10 reps pullups, 65# thruster, dips
just too tired to go on - probably not optimal diet lately
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 08, 2007, 01:33:13 PM
row 500m/1:59
10x5 pullups and pushups
DL 225 to 265 by 10#, 270, 245, 3x225
bwt 210
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 10, 2007, 09:36:38 AM
tabata row 854m, finished 1k 4:50, slow
3x7 power clean 115#, bar dips, t2b
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Paul Leon Mederos on April 10, 2007, 06:15:55 PM
FYI because you have 9 pages of daily workouts you are my newest inspiration.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 11, 2007, 06:52:30 AM
Thanks for the compliment LeoNn. 

I find inspiration in all of the journals here and wish someday to be able to do half of what I read about.  After almost 10 months of training now, I feel that I am just starting to get fit and have a long way to go. 

I need to work more on vaults, handstands and muscleups for sure, but my pullups have improved quite nicely and I'm enjoying the rowing at the new gym now as well. 

As for the daily training, I have cut back to every other day and find that I am recuperating faster and setting new personal records more often now. 

I'm glad someone is reading this, but I wonder what others think of my crossfit training in general.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 12, 2007, 10:00:44 AM
row 500m/1:46 (PR-8s)
CFT = bs 225# + sp 130 + dl 265 = 620 (-45) = 3xbwt
half tabata pullups 4x6
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 14, 2007, 08:26:00 AM
"Helen" 3 rounds: 500m row, 12 pullups, 21x55x db swing in 26:17
First full Helen after 10 months of xfit, was expecting 13 minutes, but I did get each round unbroken - kipping pullups and all.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 16, 2007, 07:45:02 AM
3 rounds: 5 pullups, 10 pushups, 15 squats ~5:20 just too tired to continue
row 500m/2:06 ugh

later throughout the day....

GTG 7 more rounds of 5 pull, 10 push, 15 squats
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 18, 2007, 07:45:55 AM
3 rounds: 500m row, 21x45# hang power snatch 15:55
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 19, 2007, 02:29:37 PM
Was planning a rest day (every other day) but had community service shoveling gravel and wheel-barowing a big pile.
Then off to the park for a bbq and they had a pullup bar their so I challenged everyone from work there.

pullups:  2+19(PR+1)+15+12+10+2 = 60

next closest person had 16 ;)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 24, 2007, 07:04:05 AM
Still easing back into it...

2 each: HSPU, OHSQ, Pushup, Pullup
and some cross pullout work with mini stretch band looped over pullup bar.

Also did some upper back work with light band yesterday.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 26, 2007, 06:46:00 AM
And yet still easing back in for 4 more days of light exercise....

4 each: HSPU (very limited ROM), OHSQ (really want to add weight), Pullups, Pushups (will double every two days for the next week)

2x10 each of cross pullouts with light and then mini jumpstretch band hung over pullup bar (that was intensely difficult with the light band - really shaking).  I think this will help me develop some initial strength before I use the bands as assist on the rings in a couple months.

Will do more band work on upper back and chest thruout the day.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 28, 2007, 08:48:19 AM
8 each: HSPU (limited ROM), OHSQ w/body bar, pullups, pushups
will double up again in two days
500m row 2:14 @24spm
10 each cross pullouts with mini, light and attempted mini+light bands (almost lifted me off ground)
light band upper back work
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 30, 2007, 07:45:14 AM
16 each: pullups(12+4), pushups, 45#OHS
500m row 2:24 slowly
DL 3x(135,225)
MU assist 10x-100#
10 each cross pullouts with light and then mini band
2 hspu
more upper body work with med, light and mini bands

Starting to get back into the swing of things, continue ramping up, maybe 32 each in two days, but feeling pretty beat today.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 02, 2007, 07:37:32 AM
2 rounds of 16 pullups and pushups, 4x2x65# hang squat clean/thrust/OHS combo
500m row 2:25
total ~20:00
an hour later and I'm totally exhausted and fear doubling this in two days
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 04, 2007, 09:42:22 AM
3x3 (weighted Pullups & dips & TGU (R&L) +20# and MU-90#)
Tabata row 1K 5:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 06, 2007, 12:30:12 PM
3 x Power Snatch 45#, 65, 75, 80, 85, 90 95, 100pr
MU assist 3x70#, 3x7x80#
TGU 2x(r&l)x25#, 30, 35pr
500m row 2:04
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 08, 2007, 09:13:56 AM
5x10 pullups & pushups
C&J + Power Snatch + OHS combo 45#, 65, 85, 95, 100, 105 (snatch pr+5), 110 (c&j only)
row 1K 5:18
TGU 37.5, 40pr +10
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 10, 2007, 07:02:04 AM
CFT = BS 225 + SP 125 + DL 250 = 600 (-20) down from all time high of 665 - must be the water
TGU 25
row 500m 2:12 - so slow
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 12, 2007, 10:39:13 AM
New eagle loop (from IronMind.com) 4,3,2 finger dead hang pullups 3,3x2,1      
C&J+Snatch+OHS combo 45#, 65, 85, 105 failed at Snatch      
TGU 42.5# r&l twice      
2 sets of MU assist -100#x10      
row 500m 2:12      
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 14, 2007, 08:58:44 AM
wu: 45# bs, ohs
5x5x135# BS
4x13 pullups & pushups - exhuasting
row 500m 2:34 really dragin` butt
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 16, 2007, 07:42:17 AM
Squat Snatch / OHS combo 45#, 55, 60, 65, 70, 75 (SS pr+30), 80 failed on snatch.
interspersed with eagle loop pullups 5x4fingers, 5x2x3fingers, 2x2fingers ouch
3x10 MU -100# ~48sec, rest ~1:12; total 4:48
row 500m 2:12 just exhausted before this
a long dip in the hot tub afterward
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 18, 2007, 08:18:22 AM
Push Press 6x3x135# failed on last attempt
interspersed with Pullups and Pushups 11, 15, 15, 17 last set of pushups broken
row 500m 2:12
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 20, 2007, 05:52:26 PM
eagle loop 3 finger pullups 8x2
interspersed with snatch/OHS 45#*5, 67*3, 70*1
3x10 MU -90# ~40s, rest 1:00; total ~ 4:00

breakfast: avacado, sweet potato, steak chilli, pistacios and frozen grapes

DL 5x135#, 4x185, 3x235, 2x255, 1x265
2 ring dips
2 typewriter pullups
row 500m 1:56
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 22, 2007, 08:47:31 AM
skip 200 singles, 10 doubles and a bunch of crossovers ~5:00
3x16+3 pullups, pushups, body bar OHS

I wanted a light day and this just kicked my ... but I am glad I got 3x16
goal for next week is to get to 3x17 (51/day) which I feel is easily doable, but I want to stick with that for a while until it feels easy
then I will start to ramp up to 100/day slowly

having a bit of pain in my hand from OHS, will have to lay off of them for a while

Other goals:
 - bwt under 200#, @ 204 today
 - a single muscle up
 - 2 full range handstand pushups - can do only one now
 - 20 pullups in a row - I think I have it in me now, will probably test that theory next week
 - one arm chin - will keep working the typewriter pullups and eagle loops with two fingers
 - squat snatch 95# - currently at 75#
 - 3+ reps tgu 45# - currently 2x 42.5#
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on May 22, 2007, 01:25:51 PM
How do you do the unweighted muscle-ups?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 23, 2007, 06:33:17 AM
whiteninja,

I mostly use the gravitron at the gym, and have also done jumping mu's at the park on my rings.  I may try my jumpstretch bands tied to my rings this weekend to see how that works. My previous best with gravitron was -50# months ago, and I suspect I am closer to -40# for a single now, but I have been trying to stay with 30 in as little time as possible lately.
Tomorrow I will try 15x-90# in 1:00, rest 1:00, 15x-90# in 1:00, if I can do that, I will move to -80# next week.


Last night I went back to the gym for a very quick second workout:

Tabata row 1K 4:36 (best is 4:30) that was tough
DL 5x135#, 4x185, 3x235, 2x255, 1x265 - may add 5# to each next time
2 typewriter pullups + 8 kipping, 10 dips - full rom
total < 10:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on May 23, 2007, 12:55:09 PM
I've heard of the Gravitron, but I have no idea what it looks like, what it does, or how it works. Thanks for clearing that up.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 24, 2007, 08:36:43 AM
Here is a picture of a gravitron that I have been using lately for muscle-ups..(w/f/s) http://exerciseandleisure.com/nnp13.htm (http://exerciseandleisure.com/nnp13.htm)
although there are other versions on the market, they all basically just reduce your body weight for pullups and dips.
I have also used them for muscle-ups and handstand pushups (on another model), and yes I get very strange looks from everyone. I guess no-one else thought to utilize it for these exercises, but they sure help build up the strength over time until you can do body weight versions.  This is how I started with pullups and dips two years ago.

today:
BS 1x3x135, 7x3x155
9x2x(2,3,4 finger) eagle loop pullups
row 500m 2:06

may go back to the gym later for the muscle-ups, but just wanted a light workout today, as I'm feeling pretty sore from two days ago; especially my upper back and my feet - from jump rope, I'm sure.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 29, 2007, 06:12:05 AM
today: rest - maybe swim later

28-May   20 minutes: 5 rounds of 5 pullups +25#, 5x95# OHS
   row 2K 10:06 baseline
   swimming
   
27-May   swimming
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 30, 2007, 08:07:20 AM
Skip ~5:00 cross and singles (new pr 80 in a row)
eagle loop pullups 1x4f, 4x3f, 2x2finger
MU -90# x15 0:57, rest 1:03, then 15 more; total 3:06
row 500m 2:36 just too exhausted from the mu's
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 01, 2007, 09:37:34 AM
wu: skip 200 single unders ~2:00

CFT = 135# SP (+10) + 230# BS (+5) + 265# DL (+15) = 630 (+30)

best ever was 665, so still need to get my BS and DL back up to maxes
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 01, 2007, 06:30:34 PM
after breadkfast; second workout for today; another xfit test

cft2 = max pullups x2 + max clean - seconds to row 1K
cft2 = 20 (pr+1) x2 + 150 - 285 = -95

oh well, still have a lot to work on to get into positive territory
but I did the 20 pullups in 38 seconds, suggesting 30 are possible in a minute hopefully in 4 more months
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on June 02, 2007, 09:58:43 AM
Where'd you hear of the CFT2?
Nice work on the CFT, by the way. Your back squat and standing press are more than I could hope for anytime soon. (But here's hoping!)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 03, 2007, 07:39:07 PM
CFT2 was discussed at length on Crossfit shortly after CFT was created.  Actually, it was created as CFST (CrossFit Strength Total) by Darrell E White aka Bingo.  He basically thought it was a better judge of the power cobination that crossfit was looking for (pullups for gymnastics, run 800m or row 1K for sprinting/metcon, and clean for olympic power lift).

So, I try to do both just to get a feel for my strengths and weaknesses.  I don't like the idea that I'm still in negative territory on CFST but I did think the CFT should have included a pullup componet, possibly a max weight added pullup; since crossfit is heavily pullup oriented. 

Here is that original discussion of CFST (w/f/s) http://www.crossfit.com/discus/messages/21/37130.html (http://www.crossfit.com/discus/messages/21/37130.html)

Also, there are some, including me, that feel the CFT should be calculated as a ratio of CFT/BodyWeight so that you can compare your relative strength to others.

yesterday:  lots of swimming at the water park

today:

warmup: skip 236 singles ~2:00; handstand 0:42

wod: MU -80#; 10 in 0:39, rest 1:00, 10 in 0:39, rest 1:00, last 10 in 0:36 :: total 3:55

cooldown: 500m row 2:30

later: a lot more swimming at the water park
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 05, 2007, 08:17:54 AM
wu: skip 300 singles 4:59

squat snatch 45#, 50, 55, 60, 65, 70, 75 attempted 3 times and not much squat on last one - more power snatch
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 07, 2007, 08:38:20 AM
wu: mu -70#, -60, -50f, -60

partial wod: skip 2:00, 15x75# thruster 2:00, rest 1:00, repeat once

cooldown: 500m row 2:12

(skipped 156, 163, first 100 in 1:00, getting faster)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 10, 2007, 06:19:27 PM
yesterday:
skip 2:00
20 pullups
dips 5+3
50% 1RM: dl 135#x21 (broken), sp 65#x21 (broken)
mu -100# x 2x10, rest 1:00 between
500m row 2:12
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 11, 2007, 09:58:43 AM
skip 2:00
7 rounds (bs 185#x3, pu+35#x3x1, dip+35#)
500m row 2:13
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Rickety on June 12, 2007, 07:45:39 AM
Jiminy, your dedication is inspiring (or intimidating, depending on my mood)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 12, 2007, 08:00:34 AM
Hey Rickety, good to hear from you. It's been some time.  Hope you've been practicing those rolls still but away from the dog's yard.
I'm going on a year of working out hard this Friday and have made a few gains here and there and just starting to feel like I have some strength and stamina.  Almost enough to try some parkour again.  I have many more goals now than last year for sure but at least I'm still trying and getting a little better each month.  Switching to everyother day workouts has helped tremendously.  They don't call me TE (Totally Exhausted) quite as often anymore.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 15, 2007, 12:04:03 PM
One year of Crossfit down, a long lifetime to go…
wu: skip ~3:00
21 pullups (pr+1) up from 3 a year ago
21 pushups switching hand placement
wod: OHS 8x3:  65#, 85, 95, 100, 105, 110, 115, 120
attempted 125# core failure felt like tipping over, couldn't squat safely so I stopped there
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 16, 2007, 08:14:17 AM
second workout for yesterday, after breakfast:

two rounds: 500m row (1:52,2:04), 10 mu-95#, skip ~3:00 with breaks

and some box jumps - need to work these more
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 17, 2007, 09:32:51 AM
skip 3:00
5x1+45# pullup and dip
mu -105#, 95, 80, 65f
500m row 2:01

yesterday: stretched, swam 5 laps and moved furniture
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 17, 2007, 09:37:49 AM
time limit expired for modification: please change this

forgot to add today's work

cable crossover - mu practice - 3x(40,50,60) each arm, 100,110 both arms
OHS 95#, 115, 125 dropped on the way up -clang
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 19, 2007, 01:21:56 PM
skip 3:00
minute ladder mu -80#:  5 minutes +5 mu, tried the 6th twice, just too worn out
500m row 1:59
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 19, 2007, 08:06:47 PM
second workout today:

3 rounds:  skip 3:00, mu-80#x6 ~0:20, row 3:00  (626m, 612m, 614m)

then 3 rounds: hot tub followed by a lap in the pool
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 21, 2007, 08:14:41 AM
last night: swimming

today:
skip 5:00
15+6 each pullups, pushups, mu-105#
handstand 21sec
row 5:00
swim one lap

feeling a bit sluggish today
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 23, 2007, 08:07:59 PM
skip 3:00
22 pullups pr
(11+10) x 65# (1RM/2) thrusters
500m row 2:22
swimming, free diving and scuba in the pool - breath holds are getting a lot longer

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 25, 2007, 08:20:45 AM
skip 3:00 - fewer breaks and much faster
FS 135, 135 to 165 by 5#
alternating with 8x5 mu -80# - almost ready for -65#
row 3:00
and lots of freediving yesterday

FS were a2a, prev. pr of 190 but much better form now, could have done more but just exhausted from mu and time for work.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 25, 2007, 08:24:31 AM
Forgot to add a shoulder press of 135, felt really heavy,
need to work handstand pushups more as well.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 27, 2007, 08:25:43 AM
agility ladder
skip 5:00 both feet, alternating, crossovers, with agility ladder
25x10# wallball
10x24" box jumps
pullup and dip 1x+45#, 3x+0#
2k row 10:29
10 each slow one arm pullup -155#
skip 5:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 27, 2007, 03:09:46 PM
second quick workout after breakfast:
agility ladder
skip 3:00
10 each alternating oap -155#
row 3:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 29, 2007, 08:52:59 AM
agility ladder
skip 11:00 speed, 1&2 footed, w/agility ladder; getting faster and more accurate
25 burpee pullups (5x5 with minimal rest); I thought I would have done a lot more but they were exhausting
2K row 10:45
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 01, 2007, 09:01:09 AM
skip ~10:00 1,2 foot, singles, doubles (pr 2 in a row), agility ladder
30 mu-80# 6:30
hang power clean 95#, 115, 135, 145, 150, 155, 160 pr+10
1K row 4:46
swim one lap
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 05, 2007, 07:58:49 AM
skip 4:00
CFT = BS 225# + SP 135 + DL 265 = 625
CFST = 2x Pullups 22 + Clean 150 - 1K  row (4:14 pr -16sec) 254 seconds = -60

need to work more hang time - felt I could have done more pullups, just lost grip
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 07, 2007, 08:39:37 AM
skip 10:00 singles, doubles, agility, cross
30x45# snatch w/full squat 6:00
3 each oamu -185#, -170, -155
3x5 mu -80#
1K row 5:09
2x30 sec L-sit
swim one lap

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on July 07, 2007, 10:13:42 AM
I'm not sure how much the one-arm muscle-ups can help if you scale them to nearly 0% bodyweight, but if you could ever manage to do a OAMU, unassisted, that'd be awesome!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 07, 2007, 07:13:18 PM
whiteninja:  I was trying to determine if I had a mucle imbalance, as I seem to be struggling with my right arm a bit earlier than my left when closing on exhaustion.  I will give it a go for a month and hope for some improvement although the total weight moved is miniscule, it also allows me to get in between weight stops available on the gravitron.  I agree it would look awesome to be able to pull it off though.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 09, 2007, 09:08:01 AM
tabata skip
5 rounds of 5 pullups, 10 pushups, 15 squats 10:00
tabata row 1K 5:22
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 11, 2007, 08:15:42 AM
wu: 2x30sec handstand
skip 3:00
wod: BS 135, 185, 7x1x205
additional:
mu -80, -65f, 3x-90, 7x3x-80 slow and controlled interspersed with BS
row 3:00 644m
Lsit 1:00 in hot tub
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 13, 2007, 07:03:59 AM
wu: skip and agility ladder 10:00
wod: bench 135#, 155, 165, 170, 175, 180pr, 185f, 175
additional:
mu -80, -75, -70, -67.5, -65, -62.5, -60 interspersed w/bench
15 pullups
row 2K 10:37
2x30sec handstand against wall
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on July 13, 2007, 09:14:37 AM
Lsit 1:00 in hot tub

You call that a workout!? (http://img362.imageshack.us/img362/1091/iconwackobz7.gif)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 13, 2007, 11:42:57 AM
LOL, I was wondering if anyone was really reading this.  Hey, if you're sweating bullets, it's kinda like working out, isn't it?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 15, 2007, 02:45:24 PM
wu: skip 5:00
wod: 21+15+9 reps of DL 135 (1RM/2 unbroker) and AMRAP hspu (7,3,2) 7:20 - too much rest between sets
add: row 1K 5:04

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 17, 2007, 08:35:09 AM
wu: skip 3:00
wods: ME pullup +25, 35, 45, 50, 55, 60, 62.5, 65
ME hang squat clean 95, 115, 125, 135, 145, 150, 155f, 155
cd: 5x1 towel pullups
row 3:00 700m pr
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 19, 2007, 08:57:17 AM
skip 3:00
3x30sec handstand
3x3 mu-75# and 95# ohs
row 3:00 604m

biking to work on non-lifting days this week

a bit of freediving yesterday
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: chipset on July 19, 2007, 11:35:04 AM
Holy shit man, one armed muscle ups? How is that technically possible even with the assistance? Well, I guess it is possible if you're doing it. Respect 8)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 21, 2007, 05:58:52 PM
chipset:  there are a lot of stabilizer muscles firing just to balance over the bar and I'm feeling lucky I did 25% of my bodyweight but will try for more in 2 days.  Who knows, maybe the extra stimulus will help me get a real one with both hands. Plus, I'm going to start doing weighted pullups from now on as well.  Baby steps...


Body weight: 203, just can't wait to say under 200...

skip 5:00
5 rounds: handstand 30sec, FS 5x135#, pullup 5x+10#
row 5 rounds: sprint 60sec, rest 30sec; total 1064m
swim one lap
scuba while cleaning pool

Front squats were to absolute bottom and great form.
Pullups felt great, and I think I could have done 5x5 with more, will add next time.
Plus, these were real pullups, hands facing away, which I almost never do.
Usually I do neutral grip or almost palms facing me so I feel pretty good about this.
The pool needs a new light, scuba is great for working on those little things, plus I miss the ocean, so a bit of fun in the sun. Will order new pool light this week.  Then more swimming and free diving at night while cooler.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 23, 2007, 08:34:50 AM
skip 3:00
rounds of 3 each left and right:  db-snatch 40#, 50, 60, 65, 70, 75 and oamu 50# (5 rounds)
row 3:00 624m
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 27, 2007, 11:12:21 AM
skip 3:00
5x3 mu assist (-80, 75, 70, 65, 65) alternating with DL (135, 185, 205, 225, 245)
3x3 pullup +35#
row 500m 1:58

biked to work yesterday 11min each w/headwinds :O
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 29, 2007, 10:18:49 AM
5 rounds of skip 2:00 (sub for 400m run) and 25 back extentions 18:30?

5x5 +25# (pullup, pushup and squat)

yesterday: 500m swim (5 laps above, 5 laps below)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 31, 2007, 08:58:33 AM
mu -65#x5, skip 5:00
mu -60#x3, row 1K 4:29
mu -55#x2+1f, run 800m 5:40
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 02, 2007, 09:24:44 AM
4 hspu, skip 2:00, 12 elevated pushups, row 500m, 7 dips, run 400m; ~12:00

3x6 +35# pullups - feeling stronger

biked to work yesterday: headwinds both ways ~12:00 each
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 04, 2007, 09:37:47 AM
7 rounds of 3x-65# mu and skip 5:00;  total ~42:00

yesterday biked to work ~8:30 each way
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 06, 2007, 08:28:06 AM
45# to 75# by 5# of snatch and weighted pullup
three attempts at each snatch with deep squat and not all the way up on last pullup
swam last night
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 08, 2007, 08:47:20 AM
skip 5:00
7 rounds of mu-60#x3 and BS 3x135# first, 3x185# rest
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 10, 2007, 08:53:25 AM
6 rounds of pullup+45#x3 and skip 2:00; total 21:00
biked to work yesterday

pullups felt pretty good, elbows are a bit shocked though, skipping had breaks.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 12, 2007, 03:21:26 PM
skip 5:00
clean & jerk 30 x 95# in 4:48
row 500m 2:24
3x2 mu -55#
total <15:00

plus lots of swimming Friday night.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 14, 2007, 02:48:48 PM
dl 135#x3 + 5 rounds skip 1:00 and dl 225#x3; <10:00

biked to work yesterday; ~9:00 each way
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 16, 2007, 08:03:44 AM
3 rounds of: skip 2:00 and 45# weighted (4 pullups, 8 pushups, 12 squats); 17:30
Then row 500m 2:50
and swim 3 laps

Yesterday biked to work in the blistering heat ~10:00 each way

I think I would like to work up to 5x5 pullup+45# before adding anymore. 
I'm also thinking about getting a weight vest soon because hanging all that weight hurts my waist a little; trying to imagine 100#
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on August 16, 2007, 05:36:14 PM
How are you hanging the weight around your waist?  Common methods are to attach a rope/chain to a leather weightlifting belt, hold a dumbbell between the ankles, or to wrap a towel around a heavy chain and use some caribeaners. (sp?)  If you are just using a rope, that'll get to be painful.  Nice work on doing 4 reps at that weight.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 17, 2007, 07:00:57 AM
Weighted pullup attatchment methods:

I've tried holding the dumbell between the ankles and that hurts my ankles/legs.  I found this method very difficult to kip but easy to release as long as you don't fall onto it and trip when you're done.  Can't imagine holding more than 25# like that though.

I have tried a 1/2" rope on 25#+ and that caused some skin rashes or pinch induced bruising.

For 35# to 70# I have used a 2" wide thick cotton moving strap doubled up and it works pretty good. I like to tie the weight tightly to the backside up high as it will drop a bit with use and makes you back heavy.  Later, I will try to tie 25# in front and 25# in back sometime just to see how it feels for balance and kipping.

I have also tried a pullup/dip belt - 4"+ leather with chain and although I like them for the comfort, I don't like the weight hanging between my legs, also dangerous on kipping unless you're into nut butter.  Also, my current gym doesn't have one and I hadn't convinced myself that I needed to purchase my own yet.

Yesterday I ordered the 50 lb. Men's Short Narrow Weighted Vest from WeightVest.com and can later add 25# pack to it as well as hanging more from my waist.  Excited to let you all know how it works next week after reading all of the great testimonials.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on August 17, 2007, 01:06:32 PM
I have also tried a pullup/dip belt - 4"+ leather with chain and although I like them for the comfort, I don't like the weight hanging between my legs, also dangerous on kipping unless you're into nut butter.  Also, my current gym doesn't have one and I hadn't convinced myself that I needed to purchase my own yet.

That's why I only do weighted pull-ups strict. (http://img362.imageshack.us/img362/1091/iconwackobz7.gif)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 18, 2007, 08:51:36 AM
Day of 3s:
3 rounds: skip 1:00 and mu-55#x3 (last set was single followed by almost x3, try -50# next week)
3 short handstands with some minor rom hspu
3 dips, felt really difficult after the mu and handstands and a little pain in the shoulders, need to work these more often.
clean & jerk 135#x3 (a new 3 rep pr)
DL touch-n-go 225x3, 245x3, 265x3 (another 3 rep pr)
DB snatch 35# to 75# by 5# increments each arm, failed on 80# both R&L but felt good, probably could have done 80 if not so exhausted from steping the entire line - next time start at 60#
pullup +50#x2, stopped because the weights were moving too much - I had a 25# on my chest and another on my upper back tied together like plate armour.  Can't wait for that weight vest to arrive.
Swam 3 laps above.
splits for 3 minutes
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 20, 2007, 08:13:38 AM
skip 5:00
7 rounds:  fs 135#x3, pullup 50#x3 (25# tied in front and back of waist - ouch)
row 500m 2:12

Saturday climbing parkourse was challenging and even got one monkey jump on the inclined monkey bars but it hurt my hands.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 22, 2007, 07:27:32 AM
skip 5:00

3x5  alternating mu-65# and shoulder press 95#

I was just exhausted, maybe from getting up around 4am instead of 6, but it felt like a good workout.
Still have a terrible bruise on my lower abs from the 25# plates two days ago.  Don't try that at home.

Yesterday: biked to work and light swim after.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 22, 2007, 01:36:36 PM
My 50# WeightVest (.com) came in today and I had to try it on.  Just walking around the house, taking out the trash and getting in and out of the car was definitely a job for my stabilizers. It is so cool, I can't wait until Friday to try pullups with it. Will let you know.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 23, 2007, 07:00:18 AM
Well, I tried out the 50# WeightVest off and on over several hours last night:

about a dozen vert. jumps to get the park rings untangled - whew

on rings: one kipping pullup and 2 jumping pullups all with 5 sec. negative

skip ~1:00; max(jumps)=6, not sure if I expected it to be that difficult - first time weighted skipping

1/2 mile walk/jog ~6:00; that was completely draining and was I ever sweating, felt it in my shins too

several side and forward bends and squats

Total time for the day around half an hour, just getting accustomed to the fit and feel. 
I can tell this is going to add a whole new dimension to my workouts and core strengthening.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on August 23, 2007, 10:43:52 AM
Just be careful jumping and running too much with all that weight unless you've adjusted to it, and have proper form.  Heel-strike running with a 50# vest will easily put you out with shin splints. Start light, and do it right.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 24, 2007, 07:25:27 AM
With 50# vest: walk 1 mile, skip 1:00 max(jumps)=10, box jump 12", 16", step up 20", 24", mostly jog/walk .5mi. (no heel strike on jog)

With 40#: 5 rounds of 2 pullups, 2 dips and 10 squats

Wore vest 1.5 hrs today and worked up a great sweat, will continue with 40# on pullups for a while and although I felt like I could have done 3 or more each set, I wanted to take it easy with the vest today and will work up at 2.5# increments until 50#.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 24, 2007, 06:32:10 PM
Walked another mile w/50# vest 15:00
Swam earlier
Biked to work yesterday
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 26, 2007, 07:53:53 AM
7 rounds: skip 1:00, dl (225, 245, 265, 275, 280f 250, 250,250) and mu assist(65, 60, 55, 50f 35neg, 50n, 50n, 50n)
row 500m 2:04
swim one lap (1/2 under) 50m

last night did a bunch of swimming at the water park - under and above
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 27, 2007, 06:52:54 AM
Last night jogged/walked 1 mile w/50# ~14:00 -
ran <1/2mi nonstop then each attempt after got shorter, walked to control breathing then restarted, endurance is building

Biked to work today 10:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 28, 2007, 07:10:01 AM
+50#: walking lunge 5x10 and a lot of walking
+40#: 3 rounds: 3 pullups, 6 pushups, 9 squats
+40#: balance beam, box jump 12", 16", 20" and 2x3x24" stepups
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 30, 2007, 08:18:46 AM
50# vest walk ~20:00

then with no vest:
skip 1:00
minute ladder mu negatives w/50# assist at transition and skipping for remainder of minute; total 5:00 or 15mu
dl 225#, 245, 265, 175, 225

yesterday: biked to work ~10:00 w/light headwind, home ~7:00 w/light tailwind - legs feeling stronger
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 31, 2007, 07:51:40 AM
With 50# vest worn over an hour; walked a mile, did some jumping, squats, goodmornings and 3 burpees.
I just couldn't take a rest day.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 01, 2007, 11:40:37 AM
finished up last night with another set of 50# burpies - the press part is the slowest and hardest
then a bit of swimming

today CFT and CFST (skills test):

back squat 135, 185, 225*, 245f
shoulder press 135*, 140f - push press 140
front squat 135
dead lift 135, 225, 245, 265, 275*, 225
power clean 135, 145, 155, 160*, 165f
pullups - unweighted kipping - 21 in a row - not bad since I havent' done these in a while without weights
run 800m 5:22 or 322sec

CFT = BS 225 + SP 135 + DL 275 = 635
CFST = 21 pullups x2 + clean 160 -322s/800m = 42+160-322 = -120 ouch - definitely weak in the running department

will relax the rest of the day and play some billiards - 9-ball anyone?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 03, 2007, 09:49:34 AM
Last night: getting better on the crossovers.
Today:
5 rounds: skip 1:00 and 15x65# OHS; 23:20
2x10 pullups
10 mu negs. w/50# assist at transition
backstroke 100m
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 05, 2007, 06:52:26 AM
day of 4s: 4 exercises, 4 reps, 4 minutes (ran out of time)
   burpee pullups 40#
   clean and jerk 135#
   dips
   mu negs. 50# assist at transition

later: 40# lunge 60 steps

and one extra i-beam pullup on the way into work

yesterday: with 50# vest hiked mountain trails 30:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 06, 2007, 02:40:24 PM
50# hike 30:00
bike to work 9:23, will bike home soon
dead hang pullups GTG 5+3+3+1+1+4+3+3=25
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 07, 2007, 01:31:59 PM
skip 1:00
10 of each pullups, pushups and squats
skip 1:00

At 5:50am a co-worker joined me for his first workout (20 minutes late) - at his request - and remember I'm not a trainer.
I first showed him propper mechanics and form for squat, ohs, thruster and then
dead and kipping and jumping pullups with supinated, pronated and neutral grip (he did jumping pullups).

WOD: partner ladder 1 thru 6 reps of both pullups and 9# wallball over 8ft pullup bar to each other; ~10:00 total (as expected)
(he did n-pullups, then I did n-pullups, then we did 9# squat thrust wallball style over the bar to eachother for n-reps each)

I didn't want to push him too hard for his first workout although he is a lsd treadmill runner.
Afterward, he said he felt it took half an hour and his legs were jellied as well as arms.
He's looking forward to the next workout already, so I guess I didn't push too hard, just right.

later I did GTG pullups: 3x3
total pullups for the day = 40
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 09, 2007, 05:23:39 PM
9-Sep   skip 3:00
   10 rounds: 2 pullups, 1 mu neg 50# assist at transition, FS (135, 145 thru 185 by 5)
   skip 3:00
   row 500m 2:03
   backstroke 100m
   GTG pullups 2x5
   GTG rail vaults x 4
   
8-Sep   hiking Oak Creek, Sedona for a couple hours until we saw a rattle snake at the end of the trail, then it was time to go shopping ;)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 10, 2007, 07:51:59 AM
H showed up at the park for a second workout

Warmup and skills work:
He: 1,2,3,4 jumping pullups and squats; 100 singles unders; 10 ohs; 10 medball pre-clean jumps
Me: 2x10 pullups; 10 squats; skip 1:00; 10 ohs

Then we raced eachother across the soccer field and back with a 15# medicine ball each:
slam the ball, then swing and launch overhead backward down the field and sprint to it and repeat

Then I biked to work 10:55

this was supposed to be my day off so I tried to do a light workout but oh well.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on September 10, 2007, 01:43:52 PM
http://www.youtube.com/watch?v=0SSKgxdAoLM
This video may help with the muscle-up.  I myself ought to try the kipping... When I do it, I pull relatively strict, with a much tighter rotation in the shoulders over the transition. Kipping makes it seem as smooth as a very fast knife through butter.


Also, have you tried any weighted dips? They may help you progress faster than unweighted transitions.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 10, 2007, 02:14:51 PM
Whiteninja:
Thanks for the tips, I will try to check out the vid at home (blocked from work :( )
I do weighted dips and pullups on occasion but just can't pull up thru the transition on a bar or gravitron.  Will try on rings again soon.

Forgot to add a little bit of additional work done at the park this morning:
2 T2B and one K2E as demonstration off of soccer goal post.
Balance work on one medicine ball and walking on two balls.  I need to get a video of this ;)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 11, 2007, 08:13:54 AM
Skip 3:00
rings set above shoulders: jump to support and L-sit (longest 10s)  x20
DL 5x5x225#
Skip 3:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 12, 2007, 07:20:15 AM
He showed up for his third workout at the park
He: 10 each jumping pullups and 5# ohs

Me: 3x3 25# pullups and dips; ohs 10x(25#,5#)

Both: alternating skipping, tgu and waterbag lift

tgu 44oz cup of water without spilling L&R x 1,3 alternating with:
25# (3gal+bag) waterbag lift over 7' pullup bar x1,3
25 rope skips between each set above

Total time about 10:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 13, 2007, 09:30:56 AM
skip 10:00
5x5 mu 100# slow transition work
backstroke 250m
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 14, 2007, 09:04:46 AM
H showed up again for his fourth workout in the park. Need to get him to the gym next on visitors pass.

He: 25# vest; Me: 50# vest; 10 pullups, 15 ohs, 20 step-ups each leg, skip (33;100), 21 vest swings, DL vests hanging on bar

Worked form with dowel: hook grip, DL, Power and Squat Clean and Snatch
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 17, 2007, 07:32:20 AM
Power clean 3x(95#, 115, 135, 155, 155) and skip 1:00 before and between each set.

Yesterday I just rested and slept most of the day from overtraining.

Saturday hiked in Sedona to Devils Bridge and around Oak Creek.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 19, 2007, 07:38:32 AM
3 rounds of 10 pullups, skip 1:00, handstand 1:00 (broken)

then ~20:00 practicing free throws and running around the court at the new gym
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 19, 2007, 01:49:19 PM
back to the gym before lunch for another quick workout:

10 pullups
OHS 45#, 65, 85, 95, 105, 115
pullups on a now slippery bar 5+2+1+1+1 - shoulda brought chalk
and a bit of free throw practice and running around the court again

GTG pistols 10 each leg - first time unasisted - thanks to Muse and her recent attempt got me thinking maybe I could do it now too.
However, I'm still not well balanced at the bottom and have to hold my ankle or shoe strings with one hand.  Will continue to GTG.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 21, 2007, 08:19:21 AM
yesterday:
bike to work 10:31, gtg pistols 10 each, bike home untimed

today:
3 rounds: 2x5 c&j 75# (1RM/2) and skip 1:00
C&J 85#, 95, 115, 135 x3
DL 225x3
psnatch & ohs 45#
3 rounds: 3 mu-80# and skip 1:00
free throw competition team-Right vs. Left:  L16:R10 (first time on the court for team-R)
10x1 pullups - hands (caluses) are just sore today
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 23, 2007, 09:00:49 AM
yesterday:
backstroke 100m
db squat snatch each arm 15# to 45# by 5# increments
one pullup - yes my hands were still sore
row 500m 2:12 very slow
eliptical 1 mile

today:
skip ~1:00 before each round of mu -80# (9+5+5+5+6) <10:00
now it's nap time
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 24, 2007, 04:32:54 PM
bike to work and back ~10:00 each
gtg pistols 15 each leg with better form
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 25, 2007, 08:16:41 AM
3 rounds of 10 kipping pullups and skip ~1:00
db snatch right then left: 25# to 80# (Rf) by 5# increments, then 75# (Lf), 70, 65
then 2 more rounds of 10 kipping pullups and skip ~1:00
then 50 single jumping pullups to bar at max reach on toes
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 26, 2007, 03:00:03 PM
bike to work and back home
gtg pistols 8x2

Pistol form and balance is getting better but gets worse by end of day; although, I am feeling stronger. 
Will try 9x2 then 6x3 next week.
Would like to be able to do 3x15 along with pullups for a warm-up by year's end; too aggressive?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 27, 2007, 07:48:04 AM
Instead of running 5K subbed this:
10 rounds of mu-80#x3 and skip ~2:00
Getting better at running in place and faster with two feet and smoother on double unders, need to get one of Buddy's ropes next.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on September 29, 2007, 07:26:12 PM
7 rounds: skip 1:00, 8 pullups, DL 225, 235, 245, 255, 265, 270, 270
then 44 more jumping pullups to bar beyond max reach
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 01, 2007, 07:33:41 AM
3 rounds of 15 each: double-unders, -95#mu, 45# thruster; ~21:00
Why was that so exhausting?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 03, 2007, 08:21:02 AM
yesterday: 
biked to work and back, gtg pistols 3+2+1; light day

today:
3 rounds: 34x15# wallball, 34 du, 34 seconds handstand; ~34:00

That sure seems slow and I was just gassed most of the time.

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 05, 2007, 12:08:16 PM
15 rounds of 7 kipping pullups and Back Squat 3x(135#, 155, 175), 6x3x185#, 3x(175, 155), 4x3x135

and one nasty looking blood blister under a callus, but my elbows feel great
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 08, 2007, 07:19:43 AM
yesterday: 5 hspu + hs hold for 21 sec, 21 mu-95#, 21 pushups to failure
today: I'm still feeling yesterday
biked to work
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 09, 2007, 08:17:18 AM
Weighted pullups: +25#, 35, 45, 50, 55, 60 eyes to bar, 50 same, 50 back to chin, 25 one last time.

Definitely had the flu yesterday, allover body aches and stomach doing non-pk flips.  Feeling a better today, no pain.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 11, 2007, 08:54:33 AM
today:
wu: 3 rounds: skip ~1:00, 2 hspu, 3 mu-65#
partial wod similar to 3 bars of death @ 1RM/2 : 10+9+8 reps of DL 135#, pushups, clean 75# 15:00
pushups seemed easy compared to tiger

yesterday:
gtg style thruout the day 2 rounds:  skip ~5:00, 2 pistols right then left, 2 tiger bend pushups, 3 hspu

day before additional work: 2x1 pistols and first attempt at 2x2 tiger bend pushups - those are a lot harder that I expected
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 13, 2007, 03:01:10 PM
Crossfit wod "Mary" 20 minutes of 5 hspu, 10 pistols, 15 pullups.
Well I did 2 rounds in 18:00, partial rom on hspu and broken.
I guess my recent gtg on hspu and pistols helped and am curious how I'll do with this wod next time if I continue with the same warmups.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 15, 2007, 06:56:04 AM
only had time for my warm up this morning:

3 rounds: skip 1:00, 3mu-65#, 3 hspu

will try to do Hellen later - maybe tomorrow
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 16, 2007, 06:01:14 PM
biked to work and back thru strong headwinds

gtg 5 rounds: 2 pistols each, 2 tiger pushups, 2 hspu
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 17, 2007, 07:50:09 AM
50# db swing x21, 10 pullups and several laps around a new found rubberized ~300m track
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 21, 2007, 12:55:34 PM
3 rounds of skip 1:00 and 10 pullups

CFT = bs 205 + sp 125 + dl 275 = 605

The past several days camping on the beach, doing sand scuptures, climbing the stairs 121 steps x5, Lego Land and Birch Aquarium; a good vacation.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 23, 2007, 07:36:47 AM
warmup felt like a work out, may try more later.

3 rounds: skip 1:00 @180 rpm, 3 mu-60#, pistols +5# 2 left, 2 right

Yesterday I did a little wall climb up & pop over and felt like I strained a muscle in my hip flexor; will keep working on it.

The pistols are coming along well and feel a bit easier with the extra 5# held in front at full extention, more like a back squat now than a front squat and easier to balance.

I reduced the mu assist by another 5# and went to failure on the last set so I will continue with this amount until it feels a lot easier.  I really hope to pull off a bodyweight mu by end of March.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 23, 2007, 12:46:10 PM
Wanted to do 'Linda', 5 rounds of max bw bench and pullups but can't do bw bench and no safeties so subbed pushups but should have tried one arm pushups instead, I think.

pushup / pullup / pistol+10#
15 / 12 / 1
15 / 12 / 1
10 / 12 / 1

Stoped there with my arms just super tight and getting a CO2 headache.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 23, 2007, 01:15:19 PM
oops, meant to say I was expecting to attempt 'Lynne' not 'Linda'.

What's with the time limits on modify?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on October 23, 2007, 03:09:40 PM
What's with the time limits on modify?

They've been around for a long time.  You get something in the range of 3-5 minutes (enough to spot a typo), but then you loose the ability to edit.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 24, 2007, 07:07:07 AM
Darn time limits; argh....
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 24, 2007, 07:07:59 AM
oops, I meant to say - AAAARRGGGGGGGGGHHHH to those pesky time limits.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 25, 2007, 04:18:07 PM
worked out on the rubberized track circling a soccer field where I ran mostly and walked and did pullups and hanging toes to bar on the soccer goal posts and handstand pushups against the goal post each time I passed them after the first full lap ran straight thru.

7 laps, so about 1 mile of running, the rest walking

6x3 (dhpu, hspu, t2b)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 27, 2007, 02:49:32 PM
10 rounds of skip ~0:30 singles and doubles, 3 pullups, clean (full squat 95#, 115, 125, 135, 145, 155f switch to hang power 155, 160, 165f back to full squat 135, 135, 135)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 29, 2007, 09:25:03 AM
pullup minute ladder: 11 minutes even;  with a couple jumps in the last couple rounds - maybe could have done a handfull more

dip minute ladder: 11 minutes even; with a lot of jumping dips after round 6, definitely a weakness, opposite of last year.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on October 31, 2007, 07:26:58 AM
5x5 fs 135 a2a
5x3 mu-60#
5 t2b

calves still sore from double unders two days ago
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 02, 2007, 07:18:08 AM
3 rounds: 5 pullups, 10 pushups, 10x45# ohs, 3 t2b

30x65# hang power snatch 4:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 04, 2007, 11:45:39 AM
3 rounds: 50 squats, 7 mu-80#, 10x115# hpcl; 27:24

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 06, 2007, 07:29:13 AM
5-Nov   bike to work; legs are really sore from yesterday's squats

6-Nov   7x7 pullups and pushups
   BS ata 135#, 155, 170, 185, 195, 205, 225f, 135

   I'm regressing on my back squats, but then my quads are still on fire from 150 squats two days ago.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 08, 2007, 08:10:30 AM
5 rounds: skip 1:00 and 3 each (mu-65#, hand stand, pistol (+5# on 1 to 3), DL (135, 205, 225, 235, 245))

breathing ladder pullups 5 rounds + 1; then my hands hurt too much to hold on

breathing ladder dips 2 rounds +1; too exhausted
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 10, 2007, 10:23:51 AM
Row 1K, 25 du, 750m, 50 du, 500m, 100 du; ~38:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Gregg HIPK on November 10, 2007, 09:26:49 PM
Oh, the CrossFit WOD :) I was going to try it too, but...
After rowing 60 reps of 50# my arms were really burning. Also, I can't get a du. How did you get from regular jump to du? [Maybe it's my rope - a 12' length of 3/4" climbing rope, doubled up. So, all my jumps are double, just not the 'right' way. :) ]
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Steve Low on November 10, 2007, 11:55:24 PM
Wrist speed makes the DU go round. They had a nice demo of jump roping stuff on the front page a few weeks ago if you wanna look that up.

As for rowing subs... it's usually sumo deadlift high pull with emphasis on hip extension and not upright rowing the bar. Not sure how you were rowing with those DBs... I guess you can do inverted rows although those are hard in high quantities.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 11, 2007, 12:56:16 PM
I used the Concept-D rower at 24hr Fitness.  As for the jump rope, I have a speed rope on bearings that is 9ft long but I have a cut several inches off and tied two knots in each end.  When I stand on the center of the rope, the handle ends touch just under my pecks; although this seems very short it allows for some great speed.  I've watched Buddy Lee's videos on Crossfit and try to emulate his jumping methods for singles and double unders.  I typically do doubles like this:  single. double. single, double, .....  Yesterday I hit a new record of 8 sets in a row.  I did notice that I needed to remove one knot for double unders and crossovers but can do singles at about 180 rpm at the shortest length.  If only I could do double, double, double.... I'm sure that it would be closer to 240rpm, but I'm still working on it.  That was the most double unders I had done in one day and surprisingly, my legs don't hurt a day after.  One other thing to note, like Steve said, for double unders the wrists are used to force that extra turn in the air, othewise on singles, the momentum of your body moving is genarally enough to keep the rope moving on it's own.  I still have not successfully pulled off a tripple under but keep hitting my toes on that third revolution. 
Patience and peresistence.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 12, 2007, 10:19:02 AM
Patience and persistence (ha, I couldn't even spell it yesterday; I'm still learning)

warmup 3 rounds: skip 1:00, 3 mu-27.5#, 3 pistols each leg (+5#, +2.5, +2.5)

xfit 3 rounds: 5 hspu (limited rom), 10 L-pullups (doubles and singles), 15 lunges;  19:40

Great news:  I always wondered why the gravitron had a bolt in the 35# marked plate so I counter balanced at 65# mark and found it was really 32.5#, so for the past year I have been doing that much less assist.  Thats why my recent 3x3x60# assist now looks like 3x3x27.5# assist.  I thought I was closer that what I had been reporting.  A year ago I remember pulling 50# at a prior gym.  I feel like I really am making progress now and will make 2.5# adjustments after this gets just a little bit easier.  Maybe in another week or two.  I can finally see the light at the end of the tunnel and feels like I will be able to get that unasisted muscleup in the first quarter of '08.  Woo-hoo!!!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on November 12, 2007, 01:54:09 PM
Do you have your rings yet?  You're so close, just a week of pull-ups and deep dips on those would get you there.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 12, 2007, 02:03:01 PM
I got my rings last year and rarely use them as I am really weak on them.  I've been trying to build up some strength first.  What a rude awakening it is to try the rings, actually everytime.  I know, get those stabilizer muscles into the groove as well.  I cary a set of rings in my car at all times just in case I happen to stop at a park and I have another set hangin from the patio.  Too many exuses for not using them and I will try better in the future.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 14, 2007, 07:48:23 AM
3 rounds: skip 1:00, 3xMU (-27.5#, -30, -30), 3 pistols - 2.5# each leg

DL 3x(225, 245, 265, 245, 225) with one ring dip between each round

Dang those rings are difficult.  I guess I will just have to add them to my daily routine.  I put two rings on one strap looped over the pullup bar with spacing about shoulder width apart and just the right length for dips and with quick and easy mounting and removal at the gym.  I guess I can't say I forgot to bring them since they are in the car and the setup is perfect.  Muscleups felt more difficult today, maybe not enough vegies yesterday.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 16, 2007, 07:35:09 AM
wu: 3 rounds: skip 1:00, 3 mu (-27.5, -30, -30)

75# Fran 21+15+9 reps of 75# thrusters and pullups (7's, 5's and 3's); 18:53 - totally exhausting

5x1 ring dips - still painful

40 second bar hang - for grip work

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 18, 2007, 07:17:38 AM
3 rounds: skip 1:00, 2 mu-27.5#
c&j 30x95# 15:30

failed attempt of mu -25#
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 20, 2007, 07:18:01 AM
wu: 3 rounds: skip 1:00, 3 mu-27.5 (moderately difficult)

wod: 5x3 c&j  95#, 115, 115, 115, 115 (terribly exhausting)
   alternating with 6x1 ring dips (getting a bit easier)

cd: breathing ladder pullups 6 rounds = 16 total (hands feeling better)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 22, 2007, 08:51:44 AM
skip 2:00
19 mu-47.5# to failure then 11 mu-62.5# in 8:08
dl 3x205, 1x255, 1x255f, 3x205
2 each one arm pullup negative not much control
several bar hangs and a toes to bar

I'm thankfull for fitness, health, a good job, close family, old friends, Crossfit and the whole APK community.
Happy Thanksgiving everyone!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 24, 2007, 12:14:12 PM
wu: 3 rounds: skip 1:00, 3 mu (-25pr, 25, 27.5#)

wod: 5 rounds: row 500m, 15 ohsq 45#; ~20:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 26, 2007, 07:47:22 AM
me pullup +35#, 40, 45, 50, 55, 50, 50
alternating with 8x1 ring dips
41yrs/m/206#
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 27, 2007, 07:39:59 AM
I know this is supposed to be my rest day, but I had committed to Eugene Allen's 65th birthday pullup challenge (3rd annual).
My goal was 30 but I stopped at 22 (pr+1) as my hands just gave out.
I will be working more breathing ladders and hang for time besides my muscle-up work in hopes to improve closer to my other goal of one for each year - 42 next March.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 28, 2007, 07:24:56 AM
CFT = SP 125# + BS 225 + DL 275 = 625

Bar hang to work grip 1:00 straight

Tab3 (3 cylces of tabata) dips = 11 total - just too exhausted and called it a day
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on November 30, 2007, 08:11:35 PM
3 rounds: skip 1:00, 5x1 mu -22.5# pr
DL 135, 205, 255, 275, 280 pr, 285f, 255, 205, 135
rung dips 3x2pr, 4x1
10 towel pullups
db snatch L&R each 40, 50, 60, 70, 80f

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 01, 2007, 05:05:46 PM
note to self: typo in yesterday's warmup was 5 rounds: skip 1:00, 5x1 mu =22.5 pr

also 100m swim cooldown

today just enjoying company of family
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 02, 2007, 01:15:13 PM
3 rounds: skip 1:00, 2 x mu - 27.5

power snatch & ohs 45, 65, 75, 85, 95, 100, 105

minute ladder pullups: 11 minutes +3 = 69 (pr+3)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 04, 2007, 08:03:32 AM
5x5 fs 135 to 155 by 5 alternating with skipping ~1:00 each
t2b for grip and core 3+4+3
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 06, 2007, 08:54:34 AM
7 rounds: skip ~1:00, mu-27.5# (speed rope, singles, du and alternating feet getting better, mu  more difficult today)

7x1 ring dip and db power snatch from ground R&L 60#, 65, 70, 75, 80, 80, 75 (solid but pulled upper left back muscle)

matched previous pr on db snatch, short term goal is bw/2 so around 105#, while long term goal is 120# - largest in the gym, for reps.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Steve Low on December 06, 2007, 01:13:33 PM
Doh, pulled a muscle. Hope it heals well.. remember RICE for that. -_-

Nice DB snatch.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 06, 2007, 02:04:34 PM
I read somewhere recently, and I wish I could remember where, that RICE is not nice, causes more trauma.  I did hot tub for a little bit after, very gentle stretches thruout the day and pre-planned chiropractor visit tomorrow (every two weeks).  I pulled the same rib area out last month, so I think I just did it again as the muscle doesn't actually hurt.  Just shooting pains when I bend like this 8^0.  I'm sure the doc will say "well, don't bend like this". lol


edited to include found article (wfs) by Dr John Whiteside

some text pulled from page 5 of http://www.myomed.com.au/files/myofascialmedicine-booklet_oct2007.pdf (http://www.myomed.com.au/files/myofascialmedicine-booklet_oct2007.pdf)

Sports Injuries – Personal Experience
The speed and power of trigger point injection therapy is best seen in the sporting arena. I have now treated
over 3000 athletes and, almost without exception, all have responded positively to the release of the taut
bands within skeletal muscles and very frequently have returned to training after one or two sessions.
I am firmly convinced that when athletes injure, the injury is the formation of a taut band. If the injury occurs
with sufficient force some of the muscle around the taut band tears but the tear is an associated event and is
not the injury. The injury is the development of the taut band.
The main reason that athletes take so long to get better is because they ice their injuries. When ice is applied,
the taut band becomes tighter and any blood that has spilled out from the associated tear is locked into the
area where it can coagulate and later become fibrous scar tissue. If the injury is heated as soon as possible after
it occurs, then the taut band begins to relax and the vasodilatation allows rapid clearing of the spilled blood
from the area.
Apart from very few exceptions where there is an arterial bleed, and this is normally obvious at the time of
assessment, all bleeding from these injuries is venous. As soon as the pressure builds up around the vein, it is
sealed by the normal repair mechanisms of the body. This seal will not be broken by heating the area. I advise
all my patients to heat as soon as possible and never use ice.
The RICE (Rest, Ice, Compression, and Elevation) principle is wrong. It delays recovery and can shorten athletic
careers.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Steve Low on December 06, 2007, 04:18:19 PM
I've seen/heard that theory too which I believe Art Devany (not sure about the name though :\) said that plus some stuff on youtube about it. Anyway, the main problem with heat is the swelling it exacerbates, and injuries generally do not drain that well either.

I personally do not agree with that theory especially with a bit of anecdotal evidence on this -- ice vs no ice. Of course, ice helped to heal my injury faster especially when combined with stretching as soon as you can and massage. Swelling CANNOT be easily rectified without ice and delays recovery while you CAN do something about the tighter bands and scar tissue namely what I already mentioned (stretching and massage).

Basically, each has their good and bad points, but I think with ice the bad points are easily remedied while there is no good alternative for the problems that heat causes.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 08, 2007, 01:16:09 PM
Hmm, well, I went to the chiro, had heat and electo-stimulation at the rib area that felt tweaked, then had adjustments and I'm feeling a million bucks again.  Yea for heat.  I'll stay away from RICE, and stick to warmth and gentle stretching.  I do think though Steve that the intensity of the heat should be kept pretty low, you don't want to over doit and burn yourself; 110f should be plenty.

7 rounds: mu-22.5#, skip 1:00 (singles, du, crossovers, running, rotations and boxed patterns)


then rotated dip, pullup, dl for 9 rounds each:
9x1 ring dips with an L-sit before and after for a second or two each, getting easier
9x3 pullups + 25# vest - those went pretty good, excellent height, but hands hurting a bit
9x3 dl 225, 245, 250, 255, 260, 255, 250, 245, 225

I expect my 1RM dl of 280 will be going up soon since 3x260 felt solid

plus a couple pullup singles teaching someone how to kip

I'm hoping to get a mu-20# next week, wait and see.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Steve Low on December 09, 2007, 06:28:35 PM
With adjustments, massage, ART, and especially electrostim you generally use heat to speed up blood flow to promote healing after said manual therapy. The cold I thought we were talking about is right after specific [intense] exercise to the area which generally promotes swelling and pooling of blood UNLESS iced to prevent such occurence. If it's NOT swelling then by all means heat it as much as you want.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 10, 2007, 07:58:10 AM
Steve, that makes sense for swelling; sorry to confuse the subject.

3 rounds: skip 1:00, mu -27.5#

7 rounds: push jerk 115 to 145 by 5, 3x pullup +25# vest

skip 1:00 with 25# vest

My mu pulling strength failed at -22.5#, seems this happens every other workout.  I planned for 3x2 @ -22.5; oh well, maybe next week.  Push jerks hurt bringing the bar down on my neck so I put a towel around the bar to help soften the blow.  Skipping with the weight vest took a lot of breaks to complete a whole minute of jumping within 2 minutes time and really got me sweating, but good workout.  My callouses are really killing me from all of the pullups again so I think I will skip the pulls for the next session and come back stronger for it.  Overall, I think I was in the gym for about 45 minutes; seems like it should have taken less time.


Does anyone know why you should ice a sprained tendon or pulled muscle that is swolen, but rather apply heat to a swolen or agrivated disc out of place in your back?  Seems, they are both swolen to some degree.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Steve Low on December 10, 2007, 11:23:30 PM
Er, you're mistaking the situation a bit. A herniated disk does swell but only right after herniating, but after it goes down it is still herniated (google a picture for what a herniated disk looks like -- basically a bulge where the disk ruptured kind of like an aneurism). If there is swelling you ice.. if there is no swelling then you heat it.

As I said before the principles are still the same. Ice on swelling.. and then heat on pretty much everything else.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 12, 2007, 08:33:59 AM
Steve, you have way too much info in your head, but I really do appreciate you sharing with me/us.  Are you looking for a PT/PA school to teach?  I think you would be a good one. :)

row 500m 2:02 34s/m; instaed of skipping for a warmup.  Got a mild case of shin splints from weighted skipping, almost gone.

BS 5x150, 3x(185, 190, 195), 1x(205,215,220,225,230); I think this is an a2a pr for me.

Tabata6 pushups 11+8+3+3+2+3=30;  I know I need a lot of work with pushing so I'll concentrate on this one for a while.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 14, 2007, 09:07:01 AM
mu-22.5f; 3x1 mu-32.5# and skip ~1:00;  I've lost pulling strength for sure, what to do?  More dl and pu I guess.

row 500m 2:09 @19s/m using legs and back only, no arm bend, trying to improve leg power, will work on the final pull more later

ohs 10x45#

shoulder press 5x1:  95, 105, 115, 125, 125 so sloooow

5 toes to bar (t2b) and 5 pu

push press 5x3x125#

5 t2b, 5 pu

push jerk 5x5x125# good execution and form, horribly exhausting, last set felt good

5 t2b, 5 pu

ohs 5x5: 50# to 70# by 5# felt really solid; has been a while since I worked these so I stayed a bit light

5 t2b, 5 pu

20 double unders; totaly exhausted!

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 16, 2007, 04:48:15 PM
6x1 max effort dl and pu day:
pu +35#, 45, 50, 55, 60, 60 a little short on this last one
dl 225, 245, 265, 275, 280, 285f almost to the knees
skip ~1:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 18, 2007, 07:49:38 AM
Fighting off a cold since yesterday so just a light workout today:

row 2K in 9:32 @29spm  pr by 34 seconds yeah!

Maybe I'll do lunges later.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 20, 2007, 08:31:11 AM
3 rounds: 7 pullups +25# vest, 7 pushups +25#, 7 walking lunges each leg +25# vest + 2x25# plates.

Still fighting a cold and wanted to do more but this was pretty exhausting by itself.

BW = 205.5 and 18 months working out consistently now, mostly crossfit, need to do more parkour.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 23, 2007, 02:34:49 PM
yesterday:
3 mu -32.5#
row 1k 4:50
total exhaustion from conjestion but feeling a lot better today, will try to get back into the groove more tomorrow.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 24, 2007, 06:20:32 PM
3 rounds: row 500m (2:20, 2:22, 2:24) and AMRAP pushups (20, 12, 10)

Breathing ladder pullups: 1+2+3+4+5+6 = 21 and completely out of breath but still had muscular strength to go on.  Congestion in my lungs is still making me dizzy and tired too easily.

Merry Christmas everyone!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 28, 2007, 11:28:55 AM
5 rounds: mu-30#x3, row 1K (4:45, 4:55, 5:01, 4:45, 4:41)

dec 26th:  cft = bs 205 + sp 125 + dl 275 = 605
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on December 30, 2007, 11:29:31 AM
2 rounds: mu-30#x3, row 500m (2:04, 2:09) @18spm, 25 squats, 15 back extentions; ~15:00

pu 10x1

pu 7x6 alternating with DL 3x3x225#, 2x(235, 240, 245, 250)

note: previous rowing workout of 5x1K was also at 18spm focusing on speed gains with legs and back
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 01, 2008, 12:53:23 PM
cft = bs 195 + sp 125 + dl 285 pr = 605  lower than last year but better form and a2a

power clean 135 to 165 by 5 pr

power snatch and over head squat 45, 65 to 100 by 5

pu 3x1, 1x8 caluses just too sore to hold on any further

swim two laps
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 03, 2008, 10:08:38 AM
warmup: skipping rope a couple minutes

mu -32.5#x10, -47.5#x10, -62.5#x10 in 6:00 exactly
 sets of ten to failure before adjusting weights
I think I should try tabata mu next

5x5 bs 135# a2a
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 05, 2008, 10:45:15 AM
power clean 3x(135 to 160 by 5#) and skipping rope between sets
15 pullups
15 pushups
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 07, 2008, 08:06:21 AM
FS a2a 135 to 175 by 5,  180, 185, 190, 195f, 150, 150
between each FS the following:
skipping rope
mu -32.5# x5
one set of 18 each: pullups, pushups, situps, back extentions
10 t2b
db power snatch right then left: 60, 70 ,80
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 09, 2008, 08:56:36 AM
warmup with a bit of rope skipping
mu -32.5x6
row damper:6 19spm 1K 4:20
20 back extentions
20 situps (butterfly style trying to eliminate hip flexors)
pu +35# x7
dl 2x(225, 245, 265 touch-n-go)
rack pulls (first time) 315 (5s hold), 365 (3s) pr, 370f
10 singles jump to 8ft fat bar L-pullup to chest
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 11, 2008, 08:18:51 AM
skip ~2:00
mu -32.5# x 6.5 with one breath pause at top between each rep
row 500m, damper:6, 21spm, 2:04
skip ~2:00
pullups 23 pr felt like I might have 24 in me if I had regripped after 22
rest several minutes with intense burning in my arms
dl 135# x21 in 1:00
rest 1:00 I don't think I rested enough since the pullups
pushups 10+6+5 in 2:00 just totally exhausted

Will continue mu and alternate non/weighted pullups each workout
I'm thinking I should also alternate clean/snatch or dl/bs to improve strength and explosiveness.
Otherwise, I'm not really attempting any crossfit metcon full out until those improve significantly.
Also need to work more on pushups and handstand/pushups.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 12, 2008, 10:30:23 AM
Woke at 2:30am and just needed to stretch so decided to go to the gym and do very light exercise even thought this is my rest day.

Row 1K, damper:7, 20spm, 5:09, didn't even break a sweat, nice and easy, next rest day might do 2k in 10:00

swim 2 laps (100m)

About an hour of hot/cold contrast hot tub/pool and shower with a lot of stretching
and spinal ajustments; just the thing I needed and was able to go right back to sleep.
 
That gym membership was the best 63 cents a day I ever spent.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 13, 2008, 02:26:53 PM
skip ~1:00
mu -32.5#x7
skip~1:00
power clean and jerk 3x1x(135, 145, 150 no jerk)
5 handstands attempted half second one arms - those are tough
minute ladder pullups +25# vest 9 rounds = 45 unbroken until last round
previous attempt was 11 rounds at body weight but both times ran up against breating exhaustion
next time I should attempt this at +30#
contrast baths and showers and swam 2 laps (100m)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 14, 2008, 07:30:07 AM
light activity for my rest day:
row 2k, damper:10, 24spm, 9:38, expected 10:00
swim 1 lap (50m)
hot/cold contrasts

I'm cleaning out my library and sending two books free to first responder in USA:

  "Combat Conditioning" by Matt Furey - body weight exercises (don't laugh)  http://www.mattfurey.com/conditioning_book.html (http://www.mattfurey.com/conditioning_book.html)

  "The Naked Warrior" by Pavel Tsatsouline - one arm pushup, onle leg squat aka pistol, gtg  http://www.dragondoor.com/b28.html (http://www.dragondoor.com/b28.html)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Steve Low on January 14, 2008, 09:40:12 AM
lol, to tell you the truth I haven't read either (not that I want to).
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 14, 2008, 11:09:27 AM
Steve, your abilities are way beyond these books.  You should write one - oh wait you almost did here  http://www.americanparkour.com/smf/index.php?topic=4663.0
 (http://www.americanparkour.com/smf/index.php?topic=4663.0)   ;D

I got them as a beginner several years ago and they seemed helpful then.

I just thought sharing would be a good idea instead of trashing them; someone may find them helpful or amusing.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 15, 2008, 07:30:06 AM
skip ~2:00
mu - 32.5#x5.5 (lost strength over the past two days)
dl 2x(225, 250, 275 2-rep-pr)
rack pulls 315, 335, 355, 365, 370 pr

arms and lats still sore from the past two days, rest due
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 17, 2008, 07:48:28 AM
skip 1:00
mu -32.5#x6
row 5k, damper:7, 26spm, 23:54 pr
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 18, 2008, 07:32:38 AM
row 1K, damper:10, 22spm, goal 4:00, actual 4:03, pr by 11 seconds
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 19, 2008, 10:54:42 AM
mu -32.5# x 8, fast and continuous without pause at top or bottom, getting my strength back

5 rounds: row 500m, ohs 15 x 45#, 27:19 ???
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 20, 2008, 08:03:19 AM
light activity for a rest day?

row 1k, damper:10, 26spm, goal 4:00, actual 4:02, pr by 1 second

the last minute was a struggle but I would hope that a long term goal of 3:30 is possible since my fastest 500m is 1:49

contrast  hot/cold in spa/pool with 2 laps (100m)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 21, 2008, 09:51:12 AM
skip ~1:00
mu -32.5# x5
1 round: 5 pullups, 10 pushups, 15 squats 0:50
dl 246#, 265, 285, 290, 295 (pr+10), 300f, 265, 265
skip ~1:00
rack pulls 315, 365, 375f, 370f
1 round: 5 pullups, 10 pushups, 15 squats 0:45
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 23, 2008, 08:24:39 AM
mu -32.5# x6
2 rounds with 25# vest: 5 pullups, 10 pushups, 15 squats; 1st 1:02, rest 1:00, 2nd 2:14 pushups broken
c&j 115# 3x1
4 rounds: row 500m, rest 2:00;  2:09, 2:11, 2:15, 2:04
db swing 75# x10
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on January 23, 2008, 12:56:07 PM
Remember a while ago, when the CFWOD was "400m walking lunges" and you subbed 50 lunges with a 50# vest?  I tried 100 lunges with  50# vest yesterday... It wasn't too draining, and my time was decent (4:12), but it was really hard to stay balanced and upright... And today, walking stairs is a bit more difficult than normal. Hahaha.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 23, 2008, 01:28:54 PM

WhiteNinja, hahaha.  :)   
I was wondering if anyone would try this.  Sounds easy, except for the balancing part; then the next day comes and OUCH! :o   DOMS big time.   

I recently did walking lunges 75# 3x7 and felt similar the next day.  That was with 25# vest and a 25# plate in each hand.
Next time I will try with 75# vest.  All that weight up high should make balancing really tough, but my hands will be free to help.

Do you think you will ever do that again?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 24, 2008, 07:25:54 AM
row 1k; damper:9, 25spm, 3:59 pr

goal was 4:00, new short term goal 3:50, long term goal 3:30
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on January 24, 2008, 09:00:33 PM
Do you think you will ever do that again?
Not sure... 50# is too easy to squeeze too much more improvement out of it, since I was doing pretty much constant work. I'm thinking next time they'll be 135# lunges... The neighbors will think I'm crazy when they see me walking down the street with a 7 foot bar on my back. Haha. Good thing I live on a cul-de-sac.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 25, 2008, 08:18:34 AM
Whiteninja:
135# lunges? I remember how 75# felt and cannot even imagine getting one with 135#. That would definitely be a sight to see for your neighbors.  Let me know how it goes and only if you survive will I try it. :)

Today's workout:
mu -32.5# x3.5
3 rounds: 5 pullups, 10 pushups, 15 ohs; ending times: 0:58, 2:01, 3:58 last round pushups broken; add rounds when all unbroken.
hang snatch 45 to 75 by 5; matched pr and had a lot of misses on each weight
mu -32.5# x3; plan feet on bench assist with rings next
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 27, 2008, 11:02:20 AM
cft = bs 220 + sp 125 + dl 290 = 635

rack pulls 315, 335, 355, 360, 365f

ring dips 5, rows 5

skip ~2:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 28, 2008, 07:38:22 AM
row 5k, damper:10, 26spm, 23:41 pr by 13 seconds
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 28, 2008, 07:23:45 PM
Second workout today:

First WOD with Crossfit Strong Medicine @ Kevin's Gym; a great group of guys and helpful instruction; thanks to Kevin and John.

Cindy; 5 pullups, 10 pushups, 15 squats; AMRAP in 20:00
goal 3 rounds, actual 8 rounds, yeah!

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 29, 2008, 04:58:51 AM
pc&j 95# x30 in 12:00
that was just completely exhausting at 4:30am but I couldn't sleep.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on January 31, 2008, 08:01:49 AM
snatch 45#x3
power clean 135#3, 155f, 155
dl 225, 275, 285, 290
rack pulls 315, 335, 355, 365f
between sets: almost mu transition height pullups 10x1
still sore from Monday
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 01, 2008, 09:56:04 AM
hps + ohs + hs @ 45 , 50
row 1K, damper:10, 27spm, 4:00

a light restfull day
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 02, 2008, 11:17:28 AM
mu -32.5# x6
hpc&j + ohs + hc&j 45#, 95
hpc&j + hc&j 135, 140
dl from blocks 145x3, 195x3, 245x3
rack pull 300# hold 7 seconds x3
high fat bar Lpullups x 21x1
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 04, 2008, 07:15:08 AM
mu -32.5# x 2x3, -47.5# x 4x3 alternating with:
BS 3x(155, 165, 170, 175, 180, 185)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 05, 2008, 08:09:45 AM
second workout yesterday with Crossfit Strong Medicine @ Kevin's Gym

5 rounds with pyrimid rep scheme of 6,9,12,9,6
for each round work one minute at each station: frog jump, push press bwt/3, pullups, kb swing bwt/4, pushups
total 25 minutes and 42 reps at each station
last round had some breaks in pullups, pushups and kb swing, took my breath away

this morning:
hps + ohs + hs + s 45#, 55, 60, 65 sf, 70 no s, 75 no s
fs 135#x3
hot tub and stretching - splits getting better
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 06, 2008, 07:10:32 AM
mu -32.5# 2x3, -47.5# 4x3 alternating with
pp 135# 7x3
hot tub and stretching
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 08, 2008, 07:43:21 AM
mu -32.5# 4+3+3
hpc&j + c&j 135#
dl 225#, 275, 285, 295, 300 (pr+5) ouch
hope I didn't tweak my back on that last one
bar hang 0:45
hot tub and stretching
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 09, 2008, 11:07:29 AM
3 rounds of 5 pullups, 10 pushups, 15 squats; first round 0:45, total 3:15, last round pushups broken 5+5x1

contrast hot tub stretching & cold pool (3 laps = 150m)

Just a light day after yesterday's final dl of 225 where I messed up my middle back.
Went to the chiropractor, had electro-stim, shiatsu and adjustment, feeling better but have ocassional pain shooting thru outer right hip and down thru the outer quads toward my knee.  Will have to stay away from heavy back lifting for a while to play it safe.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 11, 2008, 07:04:06 AM
mu -32.5#x4
hps + ohs 3x(45#, 65, 85, 95)
mu -32.5#x4

That was enough for my back today.  Lower back tightened a little from snatches but still have full rom on OHS.
Will just keep it easy for a little while longer, may see the chiropractor again Friday.
Only ocassional mild pain from right hip along quad toward knee in bed, so it feels like it's getting better.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 12, 2008, 08:35:58 AM
last night:
3rd wod with Crossfit Strong Medicine @ Kevin's Gym
3 rounds: 21 + 15 + 9 reps of
slam ball 15#
box jumps
2x15# db lying on back, rock up to thruster, then burpe to thruster, to back (rockup thruster burpie thruster?)
45# overhead lunge
pullups
took it easy, paced myself, had pains in my upper hips durring boxjumps and rockups with quads cramping
completed first round of 21 only in 24:00

this morning:
mu -32.5#x5
hpc + hc + clean 135# x2
tabata pullups 5x5 +7; start with 6's next time
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 14, 2008, 08:37:34 AM
tabata pullups 5x6+7, pushups 5x5+6; +1 on each next time
ps 95#x3 not so good
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 15, 2008, 09:02:01 AM
mu -17.5# pr
box jump 24" x 10
hpc&fs&j + hc&j + c&j 135# x2
mu -32.5# x3

I don't think I'll get that unassisted mu before end of March but at least I'm still gaining strength.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 17, 2008, 12:24:47 PM
2 rounds of mu -17.5#x2, box jump x10, row 1k (4:40, 4:39)

Should've done another round but was in a hurry to get to the movies to see "Jumper".
It was an interesting sci-fi.
Real happy about the mu's, gotta keep at it though if I want an unassisted by end of March.

Recent change of workingout 2 days and one off seem to be helping to gain strength and reduce fat but I'm gaining some weight.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 18, 2008, 08:10:03 AM
fs 135#, 155, 175, 185, 195, 200# 5x1 pr+10#
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 18, 2008, 06:58:20 PM
Crossfit Strong Medicine @ Kevin's Gym
"24K Bitch"
Move 24K# for time:  8K# each of DL, ring pushups and ring dips
8k / 135# DL = 60 reps
8k / bwt 210 = 38 reps each of ring dips and pushups
total time 34:54 with negatives on the ring dips
This was a real bitch of a workout, arms and shoulders are thrashed, DL was the easiest part by far.
Also, I was the slowest of the seven in the group.  Need to work ring pushups and dips more often for sure.
Looking forward to rest tomorrow.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 20, 2008, 07:47:38 AM
mu -17.5# x5x1, -32.5# x2x1
alternating with:
hang squat clean 3x115#, 6x3x120#, form felt great, try heavier next week

still sore from Monday's workout

Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 20, 2008, 11:49:13 AM
second pre-lunch workout today at the park:

sprint/run/walk 2 miles on rubberized track
11 soccer goal post pullup singles
bar hang 1:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 21, 2008, 08:21:10 AM
tabata row 4:00 58cal 943m pr+43 , cooldown thru 2k 9:58

calves a bit sore from yesterday's pose sprinting but no shin splints
also hammies, adductors, triceps, pecs and traps still a bit sore from Monday
will rest tomorrow and today was planned as a light recovery day
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 23, 2008, 10:06:36 AM
5 rounds AMRAP ring pushups and bar pullups: 10\13 x3 + 7\13 + 8\13 = 45\65; total 110
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 25, 2008, 06:45:54 PM
Crossfit Strong Medicine @ Keven's Gym
85# Grace c&j 30 reps. 14:45

note previous similar attempts:

Jan  29th hpc&j 30x95# 12:00
Nov 18th hpc&j 30x95# 15:30

hmm, better form, more complete lift, lighter weight, slower, but improvement? maybe.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 27, 2008, 06:15:14 AM
mu -32.5# x2x1
snatch grip dl 3x(205, 225, 245)
rackpull 3x(315, 335, 355)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 27, 2008, 01:41:36 PM
second workout today before lunch; earlier workout was 1:30am because I couldn't sleep.

75# hang power snatch 10 reps + 9+8+7+6+5+4+3+2+1 = 55 reps in 8:20

Hook grip and shoulders are smoked and gained a blister on my left thumb.
20 more reps would be the Crossfit "Randy" WOD from Feb 13th, but I just didn't have the strength to go on. 
Plenty of room for improvement.  Next time start at 12 reps and step down the ladder on the minute.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 28, 2008, 01:20:19 PM
walked over a mile around the track and stopped at the soccer goal posts to do pullups on the fat bar

4x1 + 2x2 + 3 + 4 + 5 = 20

tight forearms but my calusus and elbows feel great; much better than the skinny bar at the gym that rips my hands up.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on February 29, 2008, 08:09:30 AM
mu -47.5#  10x3 
alternating with:
bs 3x(135, 155 to 190 by 5#), 195# x(2+f+1)

later but before lunch - practicing propper pose at the park
run\walk\run 1:30 each
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 02, 2008, 12:00:19 PM
row 2k, damper:8, 30spm, 9:18, pr by 14 seconds
run 400m 1:56 on track
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Gregg HIPK on March 03, 2008, 02:09:34 PM
I see you're doing a lot of CrossFit training. I also see that despite the pain and agony, you're one of the few people who's not injured somehow. [Other than the thumb blister].

How much parkour training are you doing?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Chris Salvato on March 03, 2008, 03:30:47 PM
hmmmm.....i have been doing xfit for over a year

never got hurt at all from crossfit

only started getting hurt when i started training PK :P  even then it was only stuff from massive dynamic loading on the knees all the time...

stick with CF man, i never heard of someone getting hurt aside from callouses from crossfit...unless they didnt know what they were doing.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 04, 2008, 07:47:43 AM
Last night at Keven's Gym:
1/2 Angie:  50 each pullup, squat, situp, pushup (hardest part) 21:00
also one weighted pullup for display with 50# vest, I think I could have done many before 1/2 Angie

I had the option of doin a full Angie (100 each) but opted for less pain.  I know how long it takes me to recover from 100 pullups and I don't think I could have finished more than 80 pushups - my weakness.  I guess that's part of not getting hurt is knowing your limits, checking your ego at the door and just do a good job and try a little harder each time but don't cause yourself dammage in the mean time.  I do remember a couple times when I started both crossfit and parkour and I was doing box jumps at the gym and at the park where I got too exhausted to continue safely; I landed my shins on the edge of the box/ledge.  I dislike the feeling of having most of my shin skin removed in the blink of an eye.  OUCH. Thus, I rarely ever do box jumps anymore.  I also rarely practice parkour as I found my initial trials at it were pretty poorly.  I determined that I really needed to develop a lot more explosive strength and raw strength first, so more olympic lifts and vertical jumps with an occasional rail or short wall vault and cat grabs.  I'll feel more confident when I can do a muscleup and wall climb.  Currently, I would rate my strength at almost novice levels based on crossfit standards.  Although I did Jesse's jumping program almost two years ago and then gained a couple inches in broad and vertical jumping, I think the clean and dead lifts may be better in line with my needs for now.  I do wish my parkour skills were better but I have so many interests and so little time to improve on all of them.   I can't remember the last time I was chasing mountian bikes on my unicycle; maybe 3 years now. :)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Gregg HIPK on March 04, 2008, 10:58:51 AM
Yeah. I should have been more clear. Crossfit = few people are injured, and they're all small injuries. Parkour = many people are injured. Most of them are small, but a lot of them aren't. Still, Parkour inspires me in a way that lifting never has. I'm glad you're enjoying CrossFit.

I think it's interesting how different people have different strengths and weaknesses. For me, the hardest part of Angie would be the pullups. Maybe that's why people need each other?

The first time I read your post, I read "I can't remember the last time I was chasing mountain LIONS on my unicycle..." That was a weird mental image.

Anyway, thanks for taking the time to write the longer post.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 05, 2008, 10:16:40 AM
btay - the next time I'm chasing lions on my unicycle, you can bet I'll be needing some help; don't worry, I put you on my backup list :P

a quick dash into the gym before a work meeting:

power clean & jerk 135# 3x3; getting easier with a minute rest between sets

later, just before lunch at the soccer track:

4 rounds: run 200m, 5 pullups, 10 pushups (broken in last set)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 07, 2008, 11:06:07 AM
a quick one before pre-planned chiro appt.

hang power snatch x3 + over head squat x3 + hang snatch x3 (45#, 55, 65)
(hang power snatch + overhead squat) x 3x(75, 85, 95#)

electro stim. lower back and adjust hips and neck = $45; feeling new again = priceless  :P
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 08, 2008, 09:21:21 AM
100m underwater among 8 stages for a light workout between contrast baths on a rest day, hoping to improve my time and distance underwater.
Did this last week too and plan to do more of it until summer.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 09, 2008, 03:13:22 PM
hang power clean 7x3 135# alternating with
mu -47.5# 3x4
then I was told I couldn't put my feet on the gravitron so then I did partial assist to beginning of transition
mu -47.5# 2x3, 2x2, these are a bit harder of course because the whole dip is unassiste, will continue in this fassion for a while

underwater 100m / 7 breath holds pr

later biked ~5 miles with daughter
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 10, 2008, 07:02:11 PM
kinda like "Lynne" but subtituted ring pushups instead of bw bench

5 rounds AMRAP ring pushups \ bar pullups

me: 11\14 + 11\14 +10\14 +8\9 +6\10 = 46\61; total = 107 (previously 45\65; aiming for 11\14 each round)

daughter: 1\12 +5\12 +6\12 + 3\12 + 5\12 = 20\60; total = 80; rings on first round, green band assist all pullups
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 11, 2008, 08:55:36 AM
rest day:
hot/cold contrasts and
underwater 125m / 7 breath holds pr
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Gregg HIPK on March 11, 2008, 11:14:57 AM
Your underwater training: Does this mean you swam 125m, but came up for breath 7x? Are you swimming 50 m lengths or 25 m widths? Experiment with your stroke and kick. The stroke and kick I use underwater for speed/distance are nothing like those I use swimming.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 11, 2008, 03:33:36 PM
Btay:
I'm swimming on the bottom of the pool 3.5 to 5ft depth across the 25m pool.
So this morning I averaged 125m/7  or 17.8m per breath, some longer than others.
I'm experimenting with frog, dolphin, flutter kick and several arm strokes, just trying to relax more and get used to shorter breaks.
Can't wait to do some snorkeling when the weather gets warmer.
When I get to the point of more than 25m, I will try not to push off the end; instead, turn just before the wall and continue as if it was a longer pool.  Later I will practice more in a 13ft deep heated saltwater pool at SCUBA Science.
I never swam for distance or speed before, mostly just relaxed floating around as if tubing down the river. :)
With my extensive scuba studies I do understand oxygen consumption at depth, but I'm just working in a shallow pool at the gym for now.

What is your experience with time / distance / depth underwater?  Give me some achievable goals, ok? 

shallow underwater goals:

25m within the next two weeks
50m in 4 months - too agressive?
100m per breath - is this even reasonable or possible?  it sure seems like a long term stretch. 

maybe I need to look up records first?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on March 11, 2008, 03:59:16 PM
daughter: 1\12 +5\12 +6\12 + 3\12 + 5\12 = 20\60; total = 80; rings on first round, green band assist all pullups

Family bonding CrossFit style. (http://img362.imageshack.us/img362/1091/iconwackobz7.gif)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Gregg HIPK on March 11, 2008, 05:29:20 PM
[family bonding CrossFit style] Which is a very cool thing. +1

[edit] Sorry - I missed your reply. Ok, so you're about 7.2m from crossing the pool. So that's about 4 body lengths, yeah? So before you do your next try, stand 8m from the side of the pool, and figure out how much more you need to kick out to get there. Let's say it's 5 strokes from a dead stop. So then try your 25m. When you start feeling like you have to come up, you know it's only 5 more strokes. I think you can get 25m next time you're in the pool.

You know scuba, so you know to kick from the hip, right?. Dolphin seems to use up too much energy [for me], and frog doesn't seem to have much power. With scuba and snorkel, all I use is flutter kick with fins. I'm mostly just sightseeing. Arms only for radical turns.

I have weird technique for underwater/ no fins. I turn sideways so I don't have to worry about rock or coral. My kick is like a sidestroke kick, my arms extend full out above my head, hands cupped together. I pull as much water down to my crotch as I can, then bring my arms up again during my glide. I only use this when I'm goofing off, chasing my wife, or going for distance.

I have a broken nose and bad sinuses, so I'm usually less than 10' water. [In the ocean]. I used to be able to do 50m, turn and push off when I was a 14 yr old kid. Now I have no idea. Less than that. Ocean doesn't have distance markers. Just have fun with it.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 12, 2008, 08:21:16 AM
Quick workout and new test idea to combine full body, pushing, pulling, balistics, sprinting, similar to cfst:

max weighted muscleup + 1 rep max clean & jerk - seconds to complete 400m run or 500m row

135# c&j -33# assist mu - 110 second 500m row = -8 baseline

I'm pretty sure I can get a couple more pounds out of the mu and c&j and probably a couple seconds faster on the row; until next time.

family bonding Crossfit style = warm fuzzies :)  Thanks WhiteNinja and Btay!

Btay:  yes I know about kicking from the hip from all the scuba training but the thrust from the olympic lifts tell me that I should be able to generate more kicking energy with the dolphin kick;  I can feel increased energy transport but will have to work with it more to decide whether it actually makes me feel out of breath sooner.  One of my past instructors uses dolphin kick only and she stays down as long with a single cilinder than some divers with double cylinders.  Maybe she is just more relaxed though; too many variables really.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Gregg HIPK on March 12, 2008, 09:49:35 AM
I know some people are great with the dolphin kick. Dolphins use it all the time, and don't seem to get tired. I'm not good at it, tho. I think my timing may be off.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 14, 2008, 08:54:22 AM
mu -33# 5x2
hang snatch 3x(45#, 65, 75)
power snatch + ohs 3x85#
power clean & jerk 135# 3x3
dl 1x3x205#,  3x1x275#
rack pull 325#, 345, 355
contrast baths with 3x3 30sec+ splits (hot) and breath holds (cold)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 16, 2008, 06:40:43 PM
yesterday: row 2k in a slow 9:40

today: rest 24:00:00 in respectable speed, manner and comfort

tomorrow: death by crossfit
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 18, 2008, 10:00:46 AM
18-Mar   row drag=130; 1k 4:42, tabata 6x(:20work/:10rest) 600m (444work), 59 cal
   100m underwater;7.5 breaths
   
17-Mar   in 20:00: 2.5 rounds: 5 pullups, 50m farmers walk 1/3 btw, 50m lunge, push press 1/3 bwt x10
   lunges just absolutely killed me and was the very slowest of all, everything else was way easy
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 19, 2008, 08:50:11 AM
mu -33# 3x2
snatch 45#, 65, 70, 75, 80 pr+5
Lpullup 2
pc&j 135#, 145, 150, 155, 160 pr+15
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 19, 2008, 04:07:46 PM
2nd workout before lunch:

2 rounds: 10 soccer post pullups, 10 pushups, run 200m untimed
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 21, 2008, 09:22:32 AM
mu -30# 7x2 between the below sets
snatch 45#, 65, 75, 85, 95 fffs pr+15
c&j 140# 3x1
pc 135#
bs 185# 3x3
dl 275# 3x1
rack pull 315#, 335, 345, 350
L-pullup 2x1
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 21, 2008, 12:51:04 PM
2nd workout before lunch today:

2 rounds: 14 soccer goal pullups, 14 pushups, run 200m, walk 200m

should have done more pullups, but intially thought I would do 3 rounds, right calf complained and minor stitches even with pose
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 22, 2008, 07:24:15 PM
row 2k; dragfactor=130; 9:04, pr by 10sec I think
swim underwater 50m in three breaths, then 2x(25m in a single breath pr)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Gregg HIPK on March 24, 2008, 04:02:20 PM
Very cool on the 25m pr! x2 even! Congrats!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 25, 2008, 07:38:10 AM
Thx Btay;

25-Mar   underwater 100m in 7 breaths
   
24-Mar   run 400m
   25 burpie pullups - burpups?
   25 x 42# sumo deadlift high pull
   25 x 42# push press
   500m row 2:12
   25 burpups
   36:00:00

Couldn't get 25m in a single breath today, just felt tired, maybe not enough sleep or still recovering from yesterday?
Did some research, found record distance 183m underwater and SBUDS (seals) require 50m in stage-1 training.
Also found, hyperventilation before free diving has often caused shalow water blackouts and death, so don't do it!
I tried to string multiple dives with minimal breaths above between each today, probably why I felt so much more tired too.
50m is still my long term goal, but carefully.  I plan to be here for a long time.

Oh yeah, happy birthday to me today.  I had hoped to get 42 pullups in a row (one for each year) today or a muscle-up but I'm still struggling on both fronts.  Maybe next year I can get 43 pullups and multiple muscleups; heck I don't even know what I'm having for dinner; the future is wide open - wasn't that part of a song?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Gregg HIPK on March 25, 2008, 12:51:54 PM
Dude, you're oooooooooold. Almost as old as me. Happy birthday!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 26, 2008, 08:00:17 AM
oooooooooold?  Hey I'm in way better condition than when I was 26 and cycling 30 miles each day.  I would have to say I'm in the best shape of my life so I'm feeling about 24 today.   Thanks anyway for trying to cheer me up.  :)


mu -48#x17, T2Bx17; 15:00
swim 100m

will probably do another workout at the track before lunch

noticed the gym has a new "challenge the trainer": 25 squat thrusters, 50 pullups, 75 pushups, 100 situps, 125 squats; may try this next week but the pushups and situps will kill me.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 26, 2008, 12:57:20 PM
two rounds: 15 soccer goal pullups, 15 pushups, run 200m, walk 200m; untimed and exhausted; hadn't eaten in 18hrs.; lunch time now
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: whiteninja on March 26, 2008, 04:38:41 PM
hadn't eaten in 18hrs.; lunch time now

The perfect time to begin intermittent fasting!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 27, 2008, 09:05:18 AM
Actually, I started IF when I started this journal; although, usual fast is around 16 to 17 hours, sometimes longer.  For the past month my breakfast has been about a handfull of each: pistachios, almonds, pumpkin and sunflower seeds with a variety of teas (usually green, white, cranapple, orange or cinnamon in some strange combo) and a fish oil cap (Kirkland from Costco 1200mg fish oil, 684mg of Omega 3).  Shortly after I have lunch of subway tuna wrap or a bunch of vegies and seafood at a nearby Chinese buffet.  Dinner is always something different but often fish, chicken or pasta and limited vegies (should eat more, I know).

As for my rest day antics:

100m underwater in 6 breaths, just couldn't get 25m today.

abs still sore from yesterday's hanging toes-to-bar, forearms still sore from fat bar pullups; legs feel good; should do some heavy work tomorrow (oly, bs and dl).
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 29, 2008, 10:33:42 AM
mu-18# 3x2 getting easier but still a bit more like a struggle-up.
then I attempted a very poor performance of the bear complex; supposed to be 7x5 of dl+hpc+fs+pp+bs+pp
I did 135# 2+3x1= too heavy, too much ego; 95# 3+2
next time I should just start with 95# or less and see how it goes
I think it would just be as good as c&j+bs+pp
then I swam 150m on my back, various strokes
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on March 30, 2008, 02:17:27 PM
150m underwater in 10 breaths with contrast baths for a relaxing recovery day
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 01, 2008, 08:13:46 AM
1-Apr   100m/6 breaths underwater
   100m back stroke
   
31-Mar   Fran: 21+15+9 reps alternating 70#/2 db thrusters and pullups; 18:40
   previous: Nov 16: 75# bar; 18:53

recent monthly total pullups (includes assisted muscleups)
Mar08 = 406
Feb08 = 388
Jan08 = 304
Dec07 = 281
Nov07 = 348
Oct07 = 402
Sep07 = 528
Aug07 = 185
Jul07 = 267
Jun07 = 312
May07 = 527
Apr07 = 299
-------------
year total = 3421 or 285/month


I think if I monitor my daily average I'll aim for 50 to 100 more each month instead of erratic volume and ocassional elbow tendonitis where I have pushed too hard by increasing volume too quickly from a previous month.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 02, 2008, 10:00:15 AM
mu -18# 4x2
hps+ohs 65#, 85, 95, 100, 105, 110, 115 pr+5
hpc&j 135, 145, 150 and then walked a dozen steps with bar at full extention
dl 225, 275, 285, 290, 225
rack pulls 315, 335, 345, 350, 355
contrast baths
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 03, 2008, 07:15:07 AM
150m back stoke and contrast baths for a relaxing recovery day
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 04, 2008, 10:22:03 AM
Helen lite (rx=55#): 3 rounds: 12 fat bar pullups, 50# db swing x21, run 400m (ran 2/3); 20:03

55# db next time, soccer goal pullups unbroken, swings broken as (21, 11+10, 11+10), rubberized track

previous attempt was Apr. 14, 2007:
first full "Helen" 3 rounds: 500m row, 12 pullups, 21x55x db swing in 26:17

I'll keep trying this one on Fridays as it's a good park workout.

Took the realage online test:  age 42; realage 23, life expectancy 92!   And just last month on my birthday I was telling everyone I was feeling in better shape than when I was 26 so I was feeling more like 25 or 24.  Ha!

Try it for yourself here:  http://www.embedtube.com/uploads/33101407Realage.swf
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 05, 2008, 04:41:48 PM
mu -18# 3+3+(2+ff)+2; getting easier, feeling good about this

crossfit total = sp_max(115, 125, 130, 135) + bs_max(185, 215, 225, 230) + dl_max(275, 280, 285) = 650

backstroke 150m
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 06, 2008, 10:13:34 AM
200m backstroke for an easy recovery day
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 08, 2008, 07:36:18 AM
8-Apr   backstroke 5x50m
   should add pushups and squats between instead of hot tub
   
7-Apr   40# db snatch alternating x 20, k2e x 20, run 400m
   snatch x 14, k2e x14, 400m
   snatch x 8 , k2e x 8, 400m
   30:40; very little walking, getting better but still very slow
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 09, 2008, 08:55:29 AM
mu-18# 2x2 +2x1
hs 65#, 85
hps+ohs 95#, 105, 110, 115, 120 pr+5
hpc & jerk 135 to 170 by 5#  pr+10
bs 205, 215, 225
50m underwater/4 breaths
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Zack Bedingfield on April 09, 2008, 09:08:02 AM
Are you swimming in a 50m pool or 25?
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 09, 2008, 11:39:18 AM
25m indoor at the nearby gym; haven't looked for an indoor 50m yet but I did see pics of a 50m outdoor at an expensive country club that is pretty far away.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 11, 2008, 11:09:12 AM
Helen lite (rx=55#): 3 rounds: 12 pullups, 50# swing x21, run 400m; 25:47 (5:43 slower)
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 12, 2008, 07:19:31 PM
row 1k 4:40
4 rounds: backstroke 50m, 10 pushups, 2 pistols; 12:35
200m frog and side stroke
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 15, 2008, 07:53:20 AM
15-Apr   row 500m 2:18         
   backstroke 100m         
   under 50m/3 breaths         
   a bit of jogging         
            
14-Apr   10 minutes repeating: 3 each ( 95# hang power clean, box jumps, pullups); 10 rounds         
   run 400m         
   ps 95# x2         
   pc 135#x2         
   pc&j 135, 155         
   a little bit of unicycling, bunny hops too, might try box jumps next         
            
13-Apr   16" unicycle 2 blocks nonstop; previously about a year ago ~2 houses, 16" is difficult, should try some stunts on it         
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 16, 2008, 07:29:40 AM
mu-18# 2.5+3
hs 65, 85
hps + ohs 95, 115, 120, 125, 130f  pr+5
C&J 135, 145
pc + fs + jerk 155, 135, 135
rack pull 315, 335, 355, 365
back extentions 10
pu 5x2
step ups 36" 3x2
dips 1x2
uphill sprint 50m
pushups 10
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 18, 2008, 10:21:55 AM
mu - 18# 2.5+1.5 getting weaker?
ps + ohs 95# x3
Power Grace: pc&j 135# x30; 23:00

later at work:
dh pullup 4x3
36" stepups 4x2 each leg
dips 2x3 chin to bar
sprint uphill 50m, recovery walk 50m; 3 rounds
jog/walk 800m
23:00
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 22, 2008, 08:24:27 AM
yesterday:

morning at the gym:
snatch 65# 10x1
c&j 135# x2 + 1 clean only
mu -18# 2x1
back extentions 10
t2b 10

evening at Keven's gym:
21+15+9 reps of 62# thruster and pullups; 18:00
400m run/walk/crawl - don't even want to say how slow
two eagle loop pullups with two fingers each hand
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 23, 2008, 08:29:00 AM
23-Apr   mu-18# x 2.5   
   snatch 3x1x(65#,70)   
   c&j 3x1x135#   
   bs 205, 215, 3x1x225   
   pu+25# 4x5   
   backstroke 100m, contrast baths   
      
22-Apr   bowled 3 games - highest score 124 :(   
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 25, 2008, 08:35:12 AM
25-Apr   ps+ohs  45, 65, 85, 95, 105, 115, 120   
   pc&j 135, 145, 155, 165
   bs 135, 155, 205, 225, 225, 225
   eagle loop kipping pullups 8+8+9   
   back extention 10   
   t2b 2x5   
   full rom bar dips 3   
   mu-18# 2+1   

   later at the track:

   ran 1.5 laps nonstop (pr) and finished running about 3 of 4 laps then walked the rest of 7 to loosen up cramping.
   
      
24-Apr   eliptical 5:00   
   hottub, cold pool underwater 50m/4 breaths   
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 29, 2008, 07:45:38 AM
29-Apr   eliptical 5:00
   row 1k slow
   swim b,l,f,r 100m easy
   bike to work and back later
   
28-Apr   mu -18# x1
   snatch 65# to 90 by 5# (pr+10)
   c&j 135, c 140, c&j 140
   fs 135, 155, 175, 185, 190
   elk pu 13+12
   
   later at Keven's gym
   pu bwtx3, +50#x2
   21+15+9 reps of pullups and pushups and 20m farmers carry 110# and lunge each round; 32:08
   
26-Apr   eliptical 5:00 to loosen up ankles and hips
   row 1k slow ~5:20
   backstroke 100m
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on April 30, 2008, 07:31:07 AM
mu-18# x2
ps 95#
ps+ohs 115#  3x1
elk pu 13+15
pc&j 135#, 155, 165
rack pull 315#, 335, 355, 365
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 02, 2008, 11:27:06 AM
2-May   mu-18# x3   
   db snatch 30# R&L   
   db psnatch R&L 60#, 70#   
   snatch 70, 85, 95 pr+5   
   c&j 145, 150, 155, 160, 165 pr+20   
   pullup +25#  6+6+8   
      
   2 rounds: run 200m, 15 pushups, 10 pullups   

   Felt stronger today, maybe it was the Bryers icecream, seems crossfiters are onto something.
   http://www.board.crossfit.com/showthread.php?t=20754 (http://www.board.crossfit.com/showthread.php?t=20754)
   
1-May   bike to work & back 1.5 miles each about 10:00 there, back 20:00 into strong headwinds   
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 06, 2008, 07:41:36 AM
6-May   eliptical 3:00   
   row 3:00 640m   
   swim b,r,f,l 100m   
   bike to work ~13:00 and back later   
      
5-May   mu-18#x1   
   hps+ohs 70#, 85, 95, 105, 115   
   c&j 145, 155, 165   
   rack pull 335, 355, 365   
   elk pu 12+12   
      
   later at Keven's gym   
   30 each pullups, pushups, situps, squats; 12:00   

4-May   rollerblading and trampoline, mostly rest
   
3-May   rollerblading and trampoline   


98 pullups so far this month; predicting 506 for the month
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 07, 2008, 08:25:27 AM
mu -15# 2x1, -13# 2x1, -8# x1 pr up faster than weight stack, tapped at transition, may be able to do bw now
snatch + bs 65, 85, 95, 100 pr + 5
c&j 135, 155, 165fx2
bs 185, 205, 225# 5x1
pu +25# db 2x1
backstroke 100m
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 08, 2008, 08:38:04 AM
active recovery day
eliptical 3:00 353m
row 3:00 drag=130 700m
swim b,r,f,l 100m 3:55
bike to work 10:00 and back later
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 09, 2008, 01:49:42 PM
second pre-lunch workout

eagle loop rack pulls from 1" below knee 315, 335, 355, 360, 365, 370, 375 pr +5
previous rack pulls at knee, loops feel easier on grip
dh pu 3+3+4
run 3:00 TM@1% 515m
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 12, 2008, 09:33:02 AM
12-May   mu-8#f, -18#x1   
   dh pu 3x4 + 2x1   
   hps+ohs 65, 85, 95   
   c&j 155, 155fx2, 155   
   bs 205, 225 4x1   
   run 3:00 6mph .29mi   
      
10-May   backstroke 3x50m   
   contrast baths   
   lower back feeling it   
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 12, 2008, 01:35:15 PM
I found this cool video of two guys riding the BC Wheel aka Imposible Wheel

http://video.search.yahoo.com/video/play?p=bc+wheel&ei=UTF-8&fr=yfp-t-368&tnr=21&vid=1118715826 (http://video.search.yahoo.com/video/play?p=bc+wheel&ei=UTF-8&fr=yfp-t-368&tnr=21&vid=1118715826)

Since I've been unicycling for about 30 years and always wanted to do this, I just got one; let the fun begin!
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 13, 2008, 07:49:16 AM
13-May   run 3:30 0.36mi
   row 3:30 760m
   swim b,f,r,l 100m 3:00
   
12-May   second workout   
   later at Keven's Gym
   3 rounds: 400m run (some walking), 21x55# db swing (unbroken), 12 pullup singles; 29:20

   edited to note the runs are 580m not 400m, measured by MapMyRun.com
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 14, 2008, 08:49:20 AM
mu-18# + slow negative 5x1
hs + ohs 45, 65, 75, 85
c&j + fs 135 3x1
bs 225, 235, 240 pr
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 15, 2008, 07:52:16 AM
row damper=150; 500m 1:45.1 pr by 1 second and totally exhausted
kept 1:32 rate for the first minute then hit the wall hard

swim 100m sprint - another thoroughly exhausting attempt

last night ran 1/3 mi. with the dog
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 16, 2008, 10:35:54 AM
mu-18# 5x1
snatch + ohs 65, 85, 95 fx3 + 1
c&j + fs 135# 3x1
bs 225# 2 + (1+f) stuck halfway up, droped to knees and reracked
rack pulls 4" below knee / 4" above dl; 245, 295, 345
swim 50m

will try half a Murph later
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 18, 2008, 10:07:16 AM
18-May   rest with sore quads and pecks from Friday

17-May   swim 400m         
            
16-May   second workout at Keven's gym         
            
   Planned on 1/2 Murphy, stopped after 1/4 so:         
   run 1/2mi, 5 rounds of 5 pullups, 10 pushups, 15 squats; 23:00         
   run/jog/walk 1/2mi.         
            
   daughter completed 1/2 murph in 34:00         
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 19, 2008, 09:16:43 AM
19-May   mu-18#
   5 pullups, 10 pushups, 15 squats
   snatch + ohs 65, 85, 95
   5 pullups, 10 pushups, 15 squats
   c + fs 135
   c&j + fs 135 x 3x1
   5 pullups, 10 pushups, 15 squats
   bs 225 3x1
   snatch grip rack pull 315, 225
   
18-May   run 1 mile almost nonstop with the dog
   pose method makes running easier and painless; just out of breath
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 20, 2008, 11:22:28 AM
20-May   swim 250m      
         
19-May   second workout at Keven's gym      
   run 400m, 21 pullups, 21 ohs 65#      
   run 400m, 15 pullups, 15 ohs 65#      
   run 400m, 9 pullups, 9 ohs 65#      
   30:00   
   
   daughter used 7#; 29:00      

I think I could have safely done the OHS with 70, but 75 would have been too much for that many reps, but got ata on each one, just quads and shoulders were overworked
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 22, 2008, 08:42:26 AM
22-May   swim 400m   
      
21-May   3 rounds: 5 pullups, 10 pushups, 15 squats between the following groups   
   ps + OHSx2 65, 86, 95, 115, 120 f @ 2nd OHS   
   pc & j 135, 155, 160, 165 f @ j x2   
   bs 225 7x1;  attempted 2 rep but got stuck on the way up   
   backstroke 50m   
      
   run 1/5 mile before lunch   
   run 1/5 mile after dinner   
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 23, 2008, 08:14:53 AM
4 rounds between the following groups: 5 pullups, 10 pushups, 15 squats
hps + OHSx2 65, 85, 95, 115
c&j 145 3x1
bs 230 3x1
snatch grip rack pull 315
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on May 28, 2008, 10:15:40 AM
28-May   sp 135 felt easier than previous CFT               
   hps + OHSx2  65, 85, 95, 115, 120               
   c&j 145  5x1               
   hpc 145               
   bs 230, 235, 240               
   dl 315 pr +15               
   feeling strong today               
   CFT = max sp + bs + dl = 135 + 240 + 315 = 690    whoa !!! Pr +55# and 85# better than previous CFT
                  
27-May   50m uphill sprint               
   run 3/4 mile then two minutes of the following 5 exercises totaled for points               
   row cal 27               
   2x30# db trhuster x 15               
   pullups x 15               
   25# clean x 25               
   box jump x 18               
   total = 100               
   Keven and Tim got 133 each               
   The run just killed my score               
                  
26-May   7 pullups, 14 pushups, 21 squats               
   hps + ohsX2 65, 85, 95, 115               
   7 pullups, 14 pushups, 21 squats               
   c&j 135 3x1               
   feeling weak and tired, probably due to diet               
   50m uphill sprint               
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 03, 2008, 09:14:30 AM
3-Jun   backstroke 100m 2:45
   
2-Jun   mu-18#
   hang snatch 3x(45, 65, 85)
   c&j 145  (fail+success) x 3
   hpc 145
   5 pullups, 10 pushups, 15 squats
   bs 225 3x1 felt difficult, no bounce
   dl + rack pull 315, dl 225
   5 pullups, 10 pushups, 15 squats
   
   2nd wod
   1 minute of each exercise followed by 20m sprint
   squat x35, pushup x20, row 13cal, box jump x15, pullup x15
   total = 98
   
30-May   CFT = max sp + bs + dl = 135 + 240 + 315 = 690
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 04, 2008, 08:38:35 AM
mu-18# 1x2
5 pullups, 10 pushups, 15 squats
hang power snatch 95, 105, 115, 120
5 pullups, 10 pushups, 15 squats
hang power clean 145&j, 165, 175 pr +5
rack pull 315, 335, 355, 375f
5 pullups, 10 pushups, 15 squats

almost got the butterfly kip
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 10, 2008, 02:27:23 PM
10-Jun   backstroke 50m 1:07      
   swim 50m      
         
9-Jun   mu-18#x2      
   sp 140f - felt weak today      
   10 pullups broken butterfly, 20 pushups broken, 30 squats      
   snatch + OHSx2 45#, 65, 85, powered 95#      
   ran out of time and energy      

   wo#2         
   butterfly pullups 5; getting a bit smoother but many more weeks of work on this      
         
   me test: max( pullup + dip + thruster ) / bwt      
   maxpullup(50,60,70) + maxdip(20,22.5,25)+maxthruster(110,135,165) =260 / 210 = 1.24      
   wo#3      
   run 200m x2      
         
8-Jun   backstroke 100m 2:43 pr      
         
6-Jun   mu-18#x3      
   shoulder press 137# pr +2      
   7 pullups, 14 pushups, 21 squats      
   snatch + OHSx2 45#, 65, 85      
   7 pullups, 14 pushups, 21 squats      
   c&j 150# 3x1      
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 13, 2008, 11:35:45 AM
mu-18#x2
ps+ohs 95, 115
c&j 155, 165, 170 j/2
bs 225, 235, 245 pr+5
dl neg 315
rackpull 315, 335, 355f
10 pullups
20 pushups
30 squats
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 17, 2008, 03:21:12 PM
14-Jun   backstroke 50m 1:03 pr   
   hamstring cycling 50m   

15-Jun   Two years crossfit'n or similar

16-Jun   mu-18#x2   
   sp 140f   
   ps + ohs 115# 3x1   
   clean 165, 170, 175 pr+5   
   bs 235# 3x1   
   10 pullups, 20 pushups, 30 squats   
      
   2nd wod at Keven's 24:00 113f in the garage   
   21 each, didn't finish 15 and 9 each   
   2x10# db situp/rockup burpies   
   2x25# db lunges (22steps)   
   pullups   
   slamball 12#   
   box jump 18"   
      
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 20, 2008, 01:59:03 PM
18-Jun   mu-18#x2      
   ps + ohs 95, 115, 120      
   c&j 165f, 135 x3x1      
   bs 225, 235, 245      
   dl neg 315      
   tired, weak and a bit of elbow tendonitis      

20-Jun   ps + ohs + j:  115, 120, 125      
   c&j 140, 155, 165      
   bs 235, 245, 250 pr+5      
   rack pull 315, 335, 355, 365, 375, 385 pr+10      
   pullups 1x15      
   bench jumps ~8      
      
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 24, 2008, 11:46:41 AM
23-Jun   ps + ohs + j: 115#  3x1      
   c&j 155# 3x1      
   bs 235, 240, 245, 250f      
   some skipping      
         
   2nd wod at Keven's gym: 15:00      
   225m run      
   25 burpees      
   25 x 55# sdhp      
   25 x 55# pushpress      
   was supposed to be 3 rounds but 111f was just too much for me      
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on June 26, 2008, 09:45:06 AM
26-Jun   skip 3:00
   ps + ohs + bs + j: 115, 115
   c&j 155, 155
   bs 235f, 225, 225
   burpee pullups 10

Feeling sluggish today, probably not enough good fats in my diet. Hamstrings were tight and sore yesterday and had a lot of allergies in the past three days.  Hope for improvement in strength and functionality in two days.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 07, 2008, 12:52:15 PM
This has been the closest thing to a rest week I've had in a couple years. 
Mostly been doing home improvements, painting, cleaning, organizing, hauling and hurting all over, so it's all good.
Will workout at Keven's today and post later.

30-Jun   skip 3:00            
   ps + ohs + bs + j; 115#; 3x1            
   c&j 155#, 3x1            
   burpee pullups 11 in 0:56            
   swim 100m            
               
   2nd wod at Keven's gym            
               
   max sp (135, 140 pr, 142f) = 140            
   max bs ( 235, 255f) = 235            
   max dl (305, 315, 320 pr ) = 320            
   cft = 140 + 235 + 320 = 695            
   695 / 210 bwt = 3.3 x bwt            
               
   a lot of organizing, hauling and painting this weekend            

2-Jul   skip 3:00   
   ps + ohs + bs + j; 120#; 3x1   
   clean 160# fffs, attemped jerk   
   burpee pullups 12   
   feeling realy weak, just like the last several wednesdays   
   probably should change schedule to Mon, Thurs, Sat   
   OHS felt really good,may try 125# next week but still muscle snatching   
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 11, 2008, 04:00:39 PM
7-Jul   400m w/45# overhead
   21 pullups
   21 thrusters 2x30# db
   16:50
   skipped the 15 and 9, it was 113f and I felt sick

9-Jul   skip 1:00
   ps + ohs + bs + j 115# 3x1
   c&j 155# 3x1
   bs 225# 3x1
   rack pull 365#, 385f
   logsital.com July 10 minute dh pullup challenge: 21
   
11-Jul   skip 1:00
   ps + ohs + bs + j 115# x2
   c&j 155# x2
   pullups 10
   
   2nd wo:
   skip 3:00
   double unders 10
   bear complex forgot FS: pc+pp+bs+pp 135# x3x1
      should have been pc+fs+pp+bs+pp
   bs 225#x3x1
   dl 315#
   rack pull 365#, 385# oh yeah, I think I might be ready for 390 next week.
   pullups 1x10, need to work these more often
   
Feeling a little weak and it's really hot today; diet has been good, tried Muscle milk after wo today first time, yucky.
Had been trying chocolate milk after each for the past week, much better tasting.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 21, 2008, 10:44:22 AM
14-Jul   skip 1:00   
   ps+ohs+bs+j 115#x3x1   
   c&j 155#x5x1   
   bs 235#x3x1   
      
   2nd wod at Keven's   
   3 rounds: 400m + 50 squats; 20:00   
   planned 4 rounds but legs felt like warm taffy; great difficulty on stairs and walking on following day   
   15 pullups with mixed grip worked great; should have done more   

16-Jul   mu-18#x2
   skip 2:00
   double unders 10
   row 500m damper=140 time=2:07
   quads still sore from Monday's squats

18-Jul   mu-18#x3
   skip 3:00
   rackpull 365#x3
   
   2nd wod @ Keven's
   5 rounds: 10 traveling box jumps, 5 L-pullups, 10m bear crawl; 16:20
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on July 30, 2008, 12:02:56 PM
25-Jul   21+15+9 each: 45# ohs, burpees; 13:22

27-Jul   Hiking, fishing, gem hunting in the mountains Saturday to Monday

29-Jul   skip 1:00
   row fishing game 600pts
   stair mill 13 floors or 0.27mi; lvl 8
   swim 100m
   underwater 15mx2

30-Jul   ps+ohs+bs+pj 95#x3
   c&j 135#x3
   bs 225#x3
   rack pull 365, 385, 385
   pullups 5x1
   minimal rest between each, lighter loads, working on form and speedier recovery
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 06, 2008, 01:03:27 PM
1-Aug   2 dh pullups
   3 rounds:  62# bear (hpc+fs+pp+bs+pj)x7 + 10pullups; 9:20
   hang jump 135#x5
             115f outside and in the garage just about killed me

4-Aug   2 dh pullups
   At Keven's gym
   warmup: skip 1:00, pvc stretches
   run 800m, 21x65# thrusters, 15 pullups
   run 600m, 18x65# thrusters, 12 pullups
   run 400m, 15x65# thrusters, 9 pullups
   time: 31:20
             108f outside and in garage and humid as heck; can't wait for winter to set a bunch of PRs

   left calf and lower left back/hip sore 2 days later
   
6-Aug   mu -18# x3; haven't been working these enough but they feel a bit better, would like 5 in a row
   ps+ohs+bs+pj 95#x3; went light, working on form, needs more work toward full squat snatch
   c&j 135#x3; form feeling good, 135 feeling really light today, should try 155 in two days again
   bs 225#x3; light form, felt good, work back to 245ish next
   rp 385, 395, 395 pr+5 ; 405 would be nice in a couple weeks
   dh pullups 4x2+2x1; need to work these more often
   jumping pullups 20; need to work these alot more often
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 14, 2008, 12:04:31 PM
9-Aug   mu-18#*3
   ps+ohs+bs+pj 105*3
   c&j 155*3
   bs 225*3
   kpu*15
   jpu*35

11-Aug   mu-18#*3
   ps+ohs+bs+pj 105*3
   c&j 155*3
   mu-18#*1
   
   Keven's gym
   warmup skipping and stretching
   5 rounds: sprint 20sec, pullups, 24" box jumps, pushups; 66 reps
   half of the reps in first round and half of all were pullups, box jumps slowest
   My original idea of 6 rounds added 5th rest station.  Work your station until sprinter returns then shift stations.
   But one of our team of 5 decided to do his own thing, so we removed the rest which was a bad idea..
   It should have been like a quad tabata for 6 rounds in 10 minutes but energy declined rapidly without rest.

14-Aug   mu-18# x 2.5
   skip 1:00
   ps+ohs+bs+pj 105#x3
   10 box jumps
   c&j 155, clean 160, 165 (jerk failed on both)
   bs 225, 235, 245
   rp 385, 395, 405fx3
   kpu 25
   burpee pu 25

I'm concentrating on burpees, box jumps, double unders, muscle-ups (just some of my weaknesses) and increased number of pullups.

Hope to get 405# rack pull in the next week or two; then will retest max DL.
Title: Re: Jumpin Jiminy's Jamin Journal
Post by: Jumpin Jiminy on August 21, 2008, 12:44:49 PM
16-Aug   ps+ohs+bs+pj 105 x3               
   c&j 155 x3               
   bs 225x3, 235x3               
   rp 315, 385, 895f               
   box jump 24" x3, 20"x7               

18-Aug   tabata 6 rounds each      total   min   
   pushups    11+6+4+4+3+1      29   1   
   situps    13+6+6+6+6+4      41   4   
   squats   11+10+10+10+10+10   61   10   
   pullups   5+5+5+5+5+5      30   5   
            totals   161   20   
                  
21-Aug   ps+ohs+bs+pj 105*3               
   c&j 155x5               
   bs 225, 235, 245, 250               
   rp 385, 390, 395, 400 halfway - losing grip, set down and almost blacked out               
   pullups 3x10, 4x5               
   dips 3 - need to work these more often               
                  
hmm, didn't do any burpee pullups this week, will have to correct that next week and increase # of weekly pullups

my saga continues here with Forging James 2.0 http://www.board.crossfit.com/showthread.php?t=36557 (http://www.board.crossfit.com/showthread.php?t=36557)