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Old 11-02-2010, 06:30 AM   #111
Joe C Thomas
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Re: El Capitan's Crossfit Log

30 Oct 10
Lazy and sick. I hate my ear!

31 Oct 10
Lazy and sick. I hate my ear!

01 Nov 10
Didn't get up this morning because I slept really good for the first time in a week! But I did make it in the afternoon and got a good workout. I also cut my grass which is a nice little workout in and of itself.

Warmup
3 rds of
10 Pullups
10 Dips
10 Straight Leg Raises
10 Squats

The pullups were awesome, I blasted through them! First time it felt easy to do double digits! I attempted to do pistols for the squats but I had to just do normal squats. I need to work on my pistols a lot.

OH Press
5 x 65 lbs
5 x 95 lbs
5 x 135 lbs
5 x 155 lbs

Not bad, actually wasn't planning on this, but I had to wait on the squat rack.

Squat
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 5 x 265 lbs - Working sets

Felt good, hard but good. Some of my depths were questionable but for the most part I felt good about them. My wrists are still sore afterward, I need to make sure and push my elbows back to keep the bar in place.

WOD

2 Deadlifts @ 175 lbs every 30 s for 5 min.

Pretty easy, need to up the weight. I think I'll try 200 lbs next time.

Calves

3 x 10 x 275 lbs on the leg press machine.

Tried to make them explosive. Haven't done just calves in a long time, now I remember why. I hate just doing one body part!

Good workout. Took a little over an hour, but most of that was just waiting or resting.
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Old 07-18-2011, 07:17 AM   #112
Joe C Thomas
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Re: El Capitan's Crossfit Log

My first post in a while! Glad to be back!

18 Oct 11

Strength: ME
Bench Press: 5 x 3, 165 lbs, 175 lbs, 185 lbs, 195 lbs, 205 lbs
Felt pretty easy, but I wanted to start off slow.

WOD
10 min AMRAP
20 Pushups
10 Handstand Pushups
5 Push Jerks @ 65% of 1 rm = 65 lbs

4 rds completed
It was tough but fun. My HSPU were horrible!! Maybe 4" range of motion, and my push jerks were too light, should have used 95 lbs I think.

CFE

1.5 mile run
11 min in my Vibrams. Farthest I've run in them so I'm expecting some soreness, but man they feel fast. I was just gliding in them and wasn't winded at all. Tried to run in the grass as much as possible but the last .5 miles was all ashpalt. I'll see how I feel later!

Good workout, so glad to be back!
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Old 07-19-2011, 06:35 AM   #113
Joe C Thomas
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Re: El Capitan's Crossfit Log

19 Jul 11

Basketball Day! Played an hour of 4 on 4 basketball, full court. It was a good sweat and I could definitely feel my legs from running in those vibrams. My right achilles is pretty sore and my legs in general are pretty tired. I'm also pretty tight through my chest and tris from yesterdays wod. I'm gonna do some mobility work tonight and throughout the day. I am still jumping as high as I was when I quit focusing specifically on vertical, so we'll see what happens with that.

And I have no idea why I put Oct on the date for yesterday?!?!
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Old 07-21-2011, 09:15 AM   #114
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Re: El Capitan's Crossfit Log

20 Jul 11
Rest Day. Forced, not chosen!

21 Jul 11
Basketball day. Played an hour of big court 5 on 5. Shot like crap but got some good running in. I am still jumping at my previous best, which is to say about to the bottom of my thumb off the run. My feet are still sore after the vibrams run but it didn't really affect my jumping. Just need a little more and I'll be stuffing it home for sure!

My goal for this evening is to practice all of my static holds for gymnastics, ie: Handstands, L-sits, Planche, Support, Front and back levers. I'm going for a minute total time on each. Then do MWOD before bed. I'm hoping I can do this and not get terribly sweaty so I won't have to shower AGAIN before bed. We'll see how it goes.
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Old 07-22-2011, 07:44 AM   #115
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Re: El Capitan's Crossfit Log

21 Jul 11 (cont.)
Well, I worked on my static holds before bed, and man are those tough! It's a great little routine though that really works the core and gives you a great pump without getting all nasty and sweaty before bed.

Here's what I did:

10 - Spotted handstands
Best was for about 8 sec

6 x 10s - L-sit holds on my parrallettes
Got all of them but my abs and left quad were cramping afterward.

6 x 10s - Tuck Planche on my parrallettes
I found a good position and was pretty comfortable for 10s

5 - Tucked Front Levers
My best was about 10s on the bar, but tried two sets on my rings and only got about 4s for each one.

3 - Elbow Levers
I could get everything off the ground but my core is too weak to keep my legs up and straight. Felt good though.

I didn't attempt the Back Lever, Back Planche, or Support Positions. I'm nervous about the two back positions and I just forgot about the support. I'll try them next time.

I also did about 10 min of mobility work for my legs, focusing on groin and hams. Good suppleness achieved!
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Old 07-22-2011, 12:14 PM   #116
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Re: El Capitan's Crossfit Log

22 Jul 11

CFE Workout at Lunch at South Alabama's Track

.5 mile - Warmup
Felt good during the warmup, not too hot. Not stiff.

4 x 200 m Sprints - 36 s, 34 s, 34 s, 35 s
Pretty tough, and I could feel my form slipping during the last 25 m.

2 x 400 m Sprints - 1:24, 1:25
Holy crap! That distance really separates the warriors from the wimps. Sad to say that I am on the wimp side of the spectrum. Not horrible time, but I felt like I was just flailing about on the last 200 m during each one.

Good workout. It was fun, but hard, and I was about 30 min late getting back to work and had to dry off, gold bond up, and change once I got there. Ahhh, WHATEVS!
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Old 07-25-2011, 11:00 AM   #117
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Re: El Capitan's Crossfit Log

23 Jul 11

2 hours of yard work.

24 Jul 11

Gymnastic Skills Training

5 - Max Time Wall Handstands
I am trying to keep off the wall as much as possible. I'm getting better.

4 - 15 s L-sits on parrallettes
I'm getting stronger on these too.

5 - 12 s Tuck Planches on parrallettes
I'm getting closer to straight arms, almost there.

5 - Skin the cats on the rings
I liked these and I'm gonna try to do some more.

MWOD
Worked on forearms hard, also hit some quads, hip flexors and hammies.

25 Jul 11

ME
3 x 5 Wide Stance Good Mornings: 135 lbs, 145 lbs, 155 lbs
Surprisingly heavy. Thought I could do more, but it's a starting point.

XFit WOD
3 rds
9 Hang Power Cleans @ 135 lbs (scaled from 155 lbs)
12 Box Jumps @ 24"
15 KB Swings @ 30 lbs (scaled from 72 lbs)

Total Time: 8:08

There is no way I could have done 155 lbs, but I'll get there. The box jumps were a little tough but not that bad. I probably could have done the RX swings but I don't have a KB that big. That would have made it 10x harder though! Good workout.
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Last edited by Joe C Thomas : 07-25-2011 at 11:11 AM.
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Old 07-25-2011, 11:41 AM   #118
Dustin Standel
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Re: El Capitan's Crossfit Log

Quote:
Originally Posted by Joe C Thomas View Post
23 Jul 11

2 hours of yard work.

24 Jul 11

Gymnastic Skills Training

5 - Max Time Wall Handstands
I am trying to keep off the wall as much as possible. I'm getting better.

4 - 15 s L-sits on parrallettes
I'm getting stronger on these too.

5 - 12 s Tuck Planches on parrallettes
I'm getting closer to straight arms, almost there.

5 - Skin the cats on the rings
I liked these and I'm gonna try to do some more.

MWOD
Worked on forearms hard, also hit some quads, hip flexors and hammies.

25 Jul 11

ME
3 x 5 Wide Stance Good Mornings: 135 lbs, 145 lbs, 155 lbs
Surprisingly heavy. Thought I could do more, but it's a starting point.

XFit WOD
3 rds
9 Hang Power Cleans @ 135 lbs (scaled from 155 lbs)
12 Box Jumps @ 24"
15 KB Swings @ 30 lbs (scaled from 72 lbs)

Total Time: 8:08

There is no way I could have done 155 lbs, but I'll get there. The box jumps were a little tough but not that bad. I probably could have done the RX swings but I don't have a KB that big. That would have made it 10x harder though! Good workout.
Good work! Looks tough!
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Old 07-26-2011, 09:08 AM   #119
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Re: El Capitan's Crossfit Log

Thanks man. My traps are freakin sore today! Not to mention my super tight hamstrings from those good mornings.
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Old 07-26-2011, 09:19 AM   #120
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Re: El Capitan's Crossfit Log

26 Jul 11

Basketball Day! We had 16 freakin people at the gym this morning! At 530 AM!

It was awesome! We played two full court 5 on 5 games, then 2 short court fames of 4 on 4. I was smoked by the end of it. I also worked on my jumping technique in between games.

6 x 2 foot jump approaches
I was able to get my whole hand above the rim pretty easily. Concentrating on getting my penultimate steps in quickly.

10 x 2 foot pop ups
Just going for form, I could definitely feel a difference from the good ones and bad ones so that is progress.

Side note: I am going to try and stretch a lot today at work cause I am sore as crap from yesterday's WOD. Hopefully I'll be good to go tomorrow!
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