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Old 05-04-2010, 02:39 PM   #1
Joe C Thomas
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El Capitan's Crossfit Log

OK, I'm in it now. Crossfit has now become my primary sport and all others are secondary. The entire time I have been on this site I have always used crossfit as a means to some other goal. No mas! I'm here to do crossfit, and everything else will be a supplement in order to help me improve my crossfit skills! So here's what I'm working with:

Age: 29
Ht: 6'1"
Wt: 200 lbs
Pull Ups: 5 Deadhang, 12 Kipping, 6 false grip on rings
Dips: 20 on bars, 10 on rings
Back Squat: 255 x 3, to butt touching the bench
Bench: 205 x 3
Deadlift: 255 x 3
OH Press: 155
C & J: 155
L sit: 30 s on parrallettes, 15 s on rings
Hand stand: 60 s on wall, 10 s free

I don't have any milestone WODs yet. I had knee surgery in July of last year (ACL, MCL, meniscus, all torn and repaired). Let's get to it!!!
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Old 05-04-2010, 07:51 PM   #2
Joe C Thomas
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Re: El Capitan's Crossfit Log

4 May 10

AM: Basketball, 45 min of light 21

PM: Barbara - 34:14, this was considerably more difficult than I thought it would be. I was thoroughly smoked afterwards. I had to break up the pullups every time, but I did most of the other exercises straight through. I don't see how folks get down in the low 20s. That would mean, after subtracting the 12 min for breaks, they would only have 8 min to do all five rounds, that's freakin moving! Unless I'm supposed to subtract the rest time out of my total?? Ah, I'll figure it out.
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Old 05-05-2010, 02:13 PM   #3
Joe C Thomas
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Re: El Capitan's Crossfit Log

GOALS

OK, I figured I need to put some goals on here so that I can hold myself accountable. I'm setting two types of goals: 1 month & 3 months. So here we go.

1 Month

Complete 24 CF WODs and 14 CFE WODs. (I do something 6 days a week)
10 Dead Hang Pull ups (5)
15 Kipping Pull ups (12)
Run 9 min/1.5 miles for Air Force PFT (11 min)
Get to 195 lbs (200)
Get an unsupported handstand (Can stay up for 8 sec)

3 Months

300 lbs back squat (250 lbs, to parallel because of my knee)
350 lbs deadlift (250 lbs)
Complete Fran RX'd in under 10 min (Have yet to make it to the end!)
Run 5k under 21 min (Last 5k was 24:30)
Get a Muscle Up (Pretty close with a kip, can't quite get the transition)
Get a Lsit to Handstand on bars (Pretty close, can't quite get the transition)

*Bonus Goal* Dunk on a 10' goal. (BTW I'm getting pretty close, can grab the rim with one hand and touch it with both.)


My current levels on these goals are in parenthesis. Let me know if you think I'm being ridiculous or not.
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Old 05-05-2010, 07:39 PM   #4
Joe C Thomas
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Re: El Capitan's Crossfit Log

5 May 10

5 x 3 Bench Press
185, 205, 205, 205, 205

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

35 lbs, 40 lbs, 45 lbs, 50 lbs, 55 lbs

This was considerably tougher than I originally thought. I also wasn't sure if the squats were supposed to be overhead or not.

I then ran for 5 minutes on the treadmill at 7.5 mph. That's my average jogging pace.
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Old 05-06-2010, 12:49 PM   #5
Mike Rawlinson
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Re: El Capitan's Crossfit Log

Hey Joe, good to hear from you and nice work on yesterday's DB WOD - it sucked!

Stick with the CrossFit WODs and you'll see massive improvements. I've been on it about six month now and i'm still hitting new PRs pretty much every week. The improvements have far exceeded what i expected.

Hope to see video of you dunking on here in a few months!
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Old 05-06-2010, 07:34 PM   #6
Joe C Thomas
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Re: El Capitan's Crossfit Log

6 May 10

5 x 3 Overhead Press
95, 115, 135, 125, 125

5 x 3 Back Squat
185, 205, 225, 225, 225

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

I got through 4 full rounds and then 2 squat cleans. My form was actually horrible throughout on the squat part, I probably did about half with good form. My last two were really good, but I was dripping with sweat and could barely grip the bar! It was pretty fun though.
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Old 05-06-2010, 08:51 PM   #7
Cody Reis
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Re: El Capitan's Crossfit Log

Hey, nice to see you started the log. I'll be following along, great work so far. I like the common theme of, "that was considerably tougher than I originally thought" It's so true, this stuff doesn't look nearly as bad on paper!
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Old 05-07-2010, 06:27 AM   #8
Joe C Thomas
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Re: El Capitan's Crossfit Log

Quote:
Originally Posted by Cody Reis View Post
Hey, nice to see you started the log. I'll be following along, great work so far. I like the common theme of, "that was considerably tougher than I originally thought" It's so true, this stuff doesn't look nearly as bad on paper!
I know right! Who would have thought that 7 min would exhaust me to the point of doing the CF flop!
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Old 05-08-2010, 05:17 AM   #9
Joe C Thomas
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Re: El Capitan's Crossfit Log

7 May 10

Rest day! I really wanted to do a CFE WOD, but I rethought it after I finished cutting the grass and the rest of the yard work I figured I needed to rest. I hate resting but I tend to hurt myself and get discouraged. I don't know if I'll be able to do my CFT on Saturday because I'll be at my parents' house. I might do a CFE instead, we'll see.
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Old 05-09-2010, 06:25 AM   #10
Joe C Thomas
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Re: El Capitan's Crossfit Log

8 May 10

LAZY! I didn't want to be but we drove up to visit my parents and didn't stop moving until we got to my parents at 8 pm and we had dinner plans, UGH!

I've got to crack the code on that. I could have gotten up early but I didn't pack the night before (excuses, excuses!)
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