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Old 01-03-2014, 12:19 PM   #571
Joe C Thomas
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Re: El Capitan's Crossfit Log

1.1.14

Rest Day

1.2.14

Basketball Day!! Lots of fun. Played pretty good. Had several really good jumps too.

1.3.14

Missed my morning CF. I did not sleep well at all and felt really crappy in the morning.

Lunch Run
Stair Route at South's Campus
Approx 150 stairs per lap, about 0.6 mi per lap
5 laps, 2.56 mi in 25 min

Not my best run, but a nice change of pace.
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Old 01-06-2014, 08:48 AM   #572
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Re: El Capitan's Crossfit Log

1.4.14 & 1.5.14

Rest days. Should have done something, but just ended up playing with the family. Did some handstands/headstands and attempted some elbow stab planches.

1.6.14

WU: Warm-up
3 rds x
100 Jumping Jacks
20 OHS w/ PVC
10 Scap Pull Ups
10 Scap Push Ups

STR: Front Squat (In 12 Minutes, build to a heavy (NOT MAX) 3Rep FS)
NO FAILURES- This serves as an extension of your Warm Up. Our suggestion for reps would be 3 sets to warm up to 70% of your 1RM, then 2-3 heavy sets at 80-90% of your 1RM. Use the entire 12 Minutes, but nothing more (aka, don't get your last set in at 7 min.)
95/115/135/155/175
Could have probably done 205 pretty reasonably, but didn't want to overdo it.

FIT: Metcon (AMRAP - Reps)
12 Min AMRAP:
10 Wall Ball Shots (20/14)
10 C2B Pull Ups (No Bands)
20 Wall Ball Shots
10 C2B Pull Ups
30 Wall Ball Shots
10 C2B Pull Ups
40 Wall Ball Shots
10 C2B Pull Ups
50 Wall Ball Shots
10 C2B Pull Ups

Total reps-164
Got to the last set of Wall Balls. Those C2Bs just take me so long, did 4 UB on my first set though.
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Old 01-09-2014, 07:30 AM   #573
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Re: El Capitan's Crossfit Log

1.7 & 8.14

Rest days. Trying something new, and actually resting on my rest days. We'll see.

1.9.14

WU: Yoga-lates
Run 400m or Row 500m
-then-
Samson Stretch, 10 Counts
60 Second, FLR
5 reps, Walkouts
10 Count, SuperMan
20 Count, Hollow Position
10 Count, Superman
5 reps, Walkouts
60 Sec, FLR
Samson Stretch, 10 Counts
-then-
Run 400m or Row 500m

STR: Push Jerk (2-2-2-2-2-2-2 (7x2) *20 Min Cap)
your first 3 sets serve as a warm up, while your last 4 sets should be heavy. Go for Max is feeling good.
95/115/135/155/185/205/215 - PR /225(failed on second rep, should've had it!)

PERF: Metcon (Time)
2 Minute AMRAP:
15 KettleBell Swings (70/53)
Burpees
-Rest 1 Minute
Repeat for total of 3 Sets
*Score is burpees completed in each round.
23/15/15=53
Jeez!!! That killed me. That 2 pood KB is freakin heavy!
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Old 01-10-2014, 07:08 AM   #574
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Re: El Capitan's Crossfit Log

1.10.14

WU1: Warm-up
400m run -then-
EMOM for 10 Minutes:
Odd Minutes: 10 Jump Squats w/ Barbell
Even Minutes: 10 Push Ups

WU2: Warm-up
in 8 Minutes, Warm up to 110-120% of your WOD weight for Snatches
45/95/115

PERF: Metcon (AMRAP - Reps)
4 Min AMRAP:
7 Hang Power Snatches (95/65)
14 Lateral Jumps
Total Reps: 4 rds + 11 Jumps=95

-rest 2 Minutes-

4 Minute AMRAP:
7 Push Jerks (95/65)
14 Back Squats (95/65)
Total Reps: 3 rds + 7 Jumps=70

*Score is total reps across both AMRAPS
Total=165
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Old 01-14-2014, 08:20 AM   #575
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Re: El Capitan's Crossfit Log

1.11-13.14

Slow weekend, then I overslept and missed my Monday morning workout.

1.14.14

Basketball Day! I played horribly!!! I couldn't make a shot. I did get a couple of jumps on tape. No dunk attempts.
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Old 01-16-2014, 08:28 AM   #576
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Re: El Capitan's Crossfit Log

1.15.14

Rest Day.

1.16.14

WU: Warm-up
200m run
10 Push Ups
400m Run
60 Sec FLR
600m Run
10 Push Ups
400m run
60 sec FLR
200m run
100 seconds in the bottom of the squat
Really cold, and that 100s SUCKED!!

1: Metcon (AMRAP - Reps)
10 Minute Cap: 4 Attempts at ME Double Unders.
15/30/28/26=99

2: Metcon (AMRAP - Reps)
10 Minute Cap: 4 Attempts at ME UB Toes to Bar. Record the Largest Set.
10/10/10/12
Ugh, I need to work on these.

3.: Metcon (Time)
In 10 Minutes: Perform 2x200m runs w/ 45 seconds "recovery" -then- 800m Run for time.
200s - 43 s / 45 s
800 - 3:05 - PR
Should have been a little faster but the last two hundred sucked and I felt a little queezy.
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Last edited by Joe C Thomas; 01-16-2014 at 08:31 AM..
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Old 01-17-2014, 07:56 AM   #577
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Re: El Capitan's Crossfit Log

1.17.14

WU1: Gymnasty
400m run
-then-
High Hip Bear Crawls
10 Overhead Squats w/PVC
Zombie Walks
10 Overhead Squats w/PVC
Burpee broad jumps
10 Overhead Squats w/PVC
400m Run

STR: Squat Clean Thruster (in 15 Minutes, Build to a heavy 1 rep "Cluster")
45/95/115/135/155/175/185
Could have gone heavier, maybe 205. I'll try that next time.

FIT: Metcon (Time)
5 Rounds for Time:
6 Thrusters (115/75)
8 C2B Pull Ups
7:19
Whew!!! Got my first set UB which is a PR for UB C2B!!!
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Old 01-20-2014, 07:58 AM   #578
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Re: El Capitan's Crossfit Log

1.20.2014

WU1: Warm-up

30 Lunges
20 Jump Squats (No BB)
10 Jump Lunges
I felt really heavy during the jumps. It was like my legs were concrete.

-then-

5 Rounds NOT for Time: w/ a VERY Light Kettlebell:
5 KB Swings
1 Walkout Into 3 Push Ups - Walk Back Up and Squeeze core into Extensions

STR: Front Squat (15 Minutes to Build to a Heavy 3 Rep)
135/155/175/185/195/215 (f)
Didn't have it today. Not really sure why.

FIT: Metcon (AMRAP - Rounds and Reps)
10 Minute AMRAP:
5 Pull Ups (No Bands)
10 Push Ups
15 Air Squats
*Score is Rounds + Reps
10 rds + 8 reps
ehhh, not terrible. Should have gotten more, need to work on my conditioning more.
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Old 01-21-2014, 07:01 AM   #579
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Re: El Capitan's Crossfit Log

1.21.14

Basketball Day! We only had 6 so we played 3 on 3 for the full/short court. Actually a pretty good workout. You don't get to rest at all during 3 on 3. I jumped a few times and had a weak dunk on the goal that was probably like 9'10". I am pretty sore from yesterday's workout so I wasn't expecting a whole lot. It was fun, I shot pretty good, not great but good.
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Old 01-23-2014, 07:28 AM   #580
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Re: El Capitan's Crossfit Log

1.22.14

Rest Day

1.23.2014

WU1: Warm-up

Perform the following 2x through down and back inside Gym:
-Low Hip Bear Crawls
-Broad Jumps
-Zombie Walks
-Lunges
-Knee Hugs
-Inch Worms

STR: Bent Over Row (in 12 Minutes, build to a tough 3 Rep )
45/95/115/135/155/165
Could have done more but my form was breaking down.

COND: Metcon (Weight)
EMOM for 20 Minutes (20 Total Sets beginning on the 1:00)
ODD Minutes: 5 Bent Over Rows @ 80% of Max Set in STR. - 135#
EVEN Minutes: 8 Box Jumps w/ Step Down Box Height: PERF: 30"

Box jumps felt pretty good. Only had one that I hung a toe on, but all the others were pretty clean. Tried to land as straight legged as possible. Some were better than others.
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