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Search: Posts Made By: James Compora
Forum: Workout Logs 01-20-2015, 02:05 PM
Replies: 610
Views: 40,707
Posted By James Compora
Re: JC's Crossfit & Zone Log

Today is active rest due to my stomach not feeling great.
-Shoulder rehab, found a pdf outline of a full therapy program by AAOS that I will be following for awhile to see how it goes.
-20 minutes of...
Forum: Workout Logs 01-19-2015, 01:13 PM
Replies: 610
Views: 40,707
Posted By James Compora
Re: JC's Crossfit & Zone Log

-20 minutes of yoga in the AM
-Shoulder rehab
-Warmup

AMRAP 12
-15 calorie row
-6 burpees
-4 front squats @ 95lb
Rounds: 3 full rounds, plus 15 calorie row
Forum: Workout Logs 01-18-2015, 06:57 PM
Replies: 610
Views: 40,707
Posted By James Compora
Re: JC's Crossfit & Zone Log

Right shoulder rehab for about 20-30 mins, then warmup

Tabata with rest as needed (all wearing elevation mask)
-Ball slams 30lb
-Squats
-Mountain climbers
-1,2,3's from insanity workout

A little...
Forum: Workout Logs 01-15-2015, 06:01 PM
Replies: 610
Views: 40,707
Posted By James Compora
Re: JC's Crossfit & Zone Log

20 minutes of yoga in the AM

30 minutes of mobilty work and warmup

100 single unders
20 GHD
20 burpees
10 clean and jerks @ 115lb
Time: 9:01
Forum: Workout Logs 01-14-2015, 12:44 PM
Replies: 610
Views: 40,707
Posted By James Compora
Re: JC's Crossfit & Zone Log

Shoulder rehab work, crossfit warmup

3 rounds
15 lunge steps
5 wall walk-ups
50 jump ropes
Time: 8:10 - My conditioning is worse than I thought it would be, I thought this was going to be a quick...
Forum: Workout Logs 01-14-2015, 12:22 PM
Replies: 610
Views: 40,707
Posted By James Compora
Re: JC's Crossfit & Zone Log

Going to start this back up again, my best days in crossfit was back when I had this going. Some updates, I am 230lb which is the heaviest I have ever been, 1.5 years ago I had gotten down to 188lb...
Forum: Digital Coaching 05-27-2014, 01:53 PM
Replies: 2
Views: 3,150
Posted By James Compora
Re: Deadlift form check

Thanks Luke, and I did a bad pull...I was working my way up to my max which was around 420lb at the time...when I warming up, I put 325lb on the bar and jerked with my back to get the lift started....
Forum: Digital Coaching 05-27-2014, 10:53 AM
Replies: 2
Views: 3,150
Posted By James Compora
Deadlift form check

This was my third set of deadlift 3x8 @ 135lb
-yes I'm going way light after an injury from deadlifting a little while back-

https://www.youtube.com/watch?v=AyJsZW73jq4 (WFS)
Forum: Technical Support 08-04-2013, 03:26 PM
Replies: 0
Views: 3,179
Posted By James Compora
Delete my account please

Please delete my account
Forum: Fitness 08-15-2010, 07:34 AM
Replies: 1
Views: 2,030
Posted By James Compora
Re: PR Record Logs

i like it, but 1 suggestion is just to merge it all into 1 using the sheet tabs
Forum: In Search of CrossFitters 07-11-2010, 01:57 PM
Replies: 7
Views: 5,053
Posted By James Compora
Re: Michigan State University/Lansing Area Crossfitters

Look up David A. Schneider on facebook...he's in east lansing and i know he trains people and has a garage gym and a ****load of gear.
Forum: Nutrition 07-11-2010, 09:14 AM
Replies: 12
Views: 4,476
Posted By James Compora
Re: How to stay healthy with long & unpredictable hours?

if money isnt an issue...you could get yourself a ****load of paleo kits
Forum: Stuff and Nonsense 07-08-2010, 02:05 PM
Replies: 20
Views: 5,418
Posted By James Compora
Re: crossfit endurance site

Levi, that wall behind you in the avi would make a pretty sick background for a computer
Forum: Stuff and Nonsense 07-07-2010, 04:51 PM
Replies: 20
Views: 5,418
Posted By James Compora
Re: crossfit endurance site

it works if i actually type it into the address bar...instead of using favorites
Forum: Stuff and Nonsense 06-27-2010, 06:16 PM
Replies: 196
Views: 33,951
Posted By James Compora
Forum: Stuff and Nonsense 06-27-2010, 06:12 PM
Replies: 32
Views: 14,518
Posted By James Compora
Re: Insanity

craig: p90x plus
Forum: Stuff and Nonsense 06-27-2010, 06:11 PM
Replies: 12
Views: 2,984
Posted By James Compora
Re: shooting for fun

just got my WASR-10 last week...that damn wood gets hot lol
Forum: In Search of CrossFitters 05-27-2010, 01:26 PM
Replies: 4
Views: 2,660
Posted By James Compora
Re: Looking for CF Level 1 or 2 coach in Southeast Michigan

My sister lives in birmingham, next time im up there ill have to stop in
Forum: Nutrition 05-17-2010, 03:48 PM
Replies: 15
Views: 4,156
Posted By James Compora
Forum: Stuff and Nonsense 05-16-2010, 09:23 PM
Replies: 10
Views: 5,378
Posted By James Compora
Re: an alternative to crossfit

this was a recent video on my FB page. classic.
Forum: Equipment 05-06-2010, 11:27 AM
Replies: 0
Views: 1,580
Posted By James Compora
Selling Body-Solid Powerline Power Rack

Here is a link with all the info (WSF) http://www.bodybuilding.com/store/bsolid/ppr200.html

Paid 400$ selling for 200$ - Used for about 5 months before I found crossfit, now it just sits in my...
Forum: Testimonials 04-17-2010, 07:17 AM
Replies: 9
Views: 8,554
Posted By James Compora
Forum: Testimonials 04-17-2010, 07:17 AM
Replies: 2
Views: 1,948
Posted By James Compora
Forum: Fitness 03-25-2010, 08:44 AM
Replies: 88
Views: 34,421
Posted By James Compora
Re: Crossfit Vs. P90X

lol at idiots. I dunno whats worse...the people that hate on crossfit, or crossfit talking **** about everything that isn't crossfit.
Forum: In Search of CrossFitters 03-25-2010, 08:29 AM
Replies: 46
Views: 21,510
Posted By James Compora
Re: Any Elite in Lansing, MI?

I'll have to tell mr. schneider to get on this thread. He trains people in his garage.
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