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Old 06-29-2010, 10:54 AM   #51
Joe C Thomas
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Re: El Capitan's Crossfit Log

28 Jun 10

3 mile run today, it was 25 minutes. Not bad, wasn't pushing too hard just wanted to run it at a good pace. It was tough and I can tell I haven't been running. Then walked about a mile with my wife and my newly shaved dog (I butchered his hair!!!).
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Old 06-30-2010, 05:01 AM   #52
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Re: El Capitan's Crossfit Log

29 Jun 10

I hit the gym hard today and felt good about it! Here's what I did

Flat Bench
5 x 185
5 x 205
3 x 215
3 x 225
2 x 225
1 x 235 (PR) Could have got more I think but I didn't have a spot and didn't want to drop it.

WOD
3 rds of
15 Thrusters with 50 lbs dumbbells
30 GHD Situps

7:02
The thrusters were freakin tough!!! My form was definitely suspect on both exercises after the first round

3 x 3 of C&J at 135. Mainly working on form, but it was comfortably hard.

3 x 10 Incline Dumbell press with 50 lbs dumbbells

It was a good training day. I think I'm going to start working my legs in similar fashion, I really want to get my Squat to 315!
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Old 07-01-2010, 05:31 AM   #53
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Re: El Capitan's Crossfit Log

30 Jun 10

I played full court basketball for about 2 hours at the Y. I felt good and could tell I was jumping a lot higher and much more explosive. I'm incredibly sore today and my back is tight so I'm going to stretch my hamstrings and hips.
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Old 07-02-2010, 08:10 AM   #54
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Re: El Capitan's Crossfit Log

1 Jul 10

Rest day. Much needed.

2 Jul 10

I have been reading a lot about SS and decided to do a more strength focused program for a while. I think I'll try to get in 2 Metcon WODs a week as well as a couple of runs and sports as usual. We'll see if my attention can hold!

Squat
5 x 135 lbs - Warmup set
5 x 185 lbs - Warmup set
5 x 225 lbs - Felt good. Form was strong and got good depth. Not too difficult
5 x 245 lbs - Tougher, but still not bad. Last rep was rough.
4 x 255 lbs - Tough from start to finish! At rep 4 I was wobbling and leaning so I called it quits

Press
3 x 5 - 135 lbs - Good weight, tough but able to maintain good core stability

Power Cleans
3 x 5 - 135 lbs - Actually more difficult than I expected. Good starting point.

I did a few pullups throughout, just because I like them now! Weird, I know.
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Old 07-03-2010, 06:42 AM   #55
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Re: El Capitan's Crossfit Log

3 Jul 10

I did a 4 mile run to day in about 32 min around Lake Jackson in Florala, AL! Thomas family reunion!! We got Tshirts and everything!
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Old 07-05-2010, 06:47 PM   #56
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Re: El Capitan's Crossfit Log

4 Jul 10

All day on the water. Lots of beer, very little food, LONG DAY! Fun, but long.

5 Jul 10

Hit the gym for some heavy lifting! Here's what I did:

Bench
5 x 185 lbs - Easy
5 x 205 lbs - Tough but not bad
5 x 215 lbs - Got it done
3 x 225 lbs - Didn't touch my chest but got it up

Squats
5 x 185 lbs - Warm up
5 x 205 lbs - Tried to focus on form and make sure I went deep enough. Felt good.
5 x 225 lbs - Felt pretty heavy but I still handled it
5 x 245 lbs - Felt HEAVY and I'm sure I shorted a couple of them but held it together
3 x 265 lbs - Form started to slip and I wasn't getting full range of motion so I called it quits

Deadlift
5 x 185 lbs - Felt good
5 x 225 lbs - Still handled pretty easily, good form
5 x 245 lbs - started slipping a bit but not bad
4 x 265 lbs - Felt my form slip on 3 and then 4 was ugly, so I quit

I also did sets of pullups throughout the workout. Ended up with 6 sets of 5. Good workout.
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Old 07-07-2010, 04:40 AM   #57
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Re: El Capitan's Crossfit Log

6 Jul 10

I had to work late, and by the time I got home it was raining so that ended my running dreams! And I was lazy in the morning and didn't play basketball.

7 Jul 10

Sticking with the strength focus I did this:

Box Squats
3 x 135 - Warmup
3 x 185 - Pretty easy
3 x 205 - A lot tougher, it was a good weight
3 x 205
3 x 205
3 x 205 - I tried to keep it to 1 min rest and explode off the box but the last set I felt my form slipping.

Press
5 x 135 - No problem
5 x 145 - Tough but easy to handle
5 x 155 - UGLY!!! I was shaking after the 3rd rep, but I got through it.

SDHP
5 x 95 - Too light!
5 x 115 - Pretty easy but I could at least feel the weight
3 x 135 - I was going to do 5 but I didn't rest long enough and I wasn't getting it as high as I wanted, so I did another set of 3
3 x 135 - A lot better. I can definitely rep this weight with about 2 min of rest.

I also did some intermitten pushups, and pullups. Don't remember how much.
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Old 07-08-2010, 06:19 AM   #58
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Re: El Capitan's Crossfit Log

I also cut grass for about 2 hours yesterday afternoon and it was hot as crap!

8 Jul 10

Played 1 hour of full court basketball this morning. Got a good sweat going. I'm going to try and get in a WOD this evening, but I'm not sure if I'll have time.
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Old 07-09-2010, 06:24 AM   #59
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Re: El Capitan's Crossfit Log

9 Jul 10

Did some speed and power work today. It was a nice change.

Front Squats
5 x 45 lbs - Warmup
10 sets of 2 reps with 95 lbs - I rested about 25 sec between sets. I tried to explode up from the bottom everytime. It was a cool change to the normal up down workouts.

Bench
10 sets of 2 reps with 135 lbs - Same as FS, went down slow and then explode up from the bottom. I wonder how it feel with chains or bands?

Power Clean
5 x 145 lbs - Tough but I got through them all
5 x 145 lbs - I had to concentrate on getting a lot of power from the ground and that made it easier
3 x 145 lbs - I was planning on 5 but on the 4th rep I lost my focus and tried to catch too low on my chest, which tweaked my wrist a bit and I failed. So I called it a day. Good workout though.
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Old 07-12-2010, 07:38 AM   #60
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Re: El Capitan's Crossfit Log

10 Jul 10

Took my AF PT Test. Here's how I did:

1 min Pushups - 70
1 min Situps - 60
1.5 mile run - 10:35
Ht: 73"
Wt: 200 lbs
Waist: 34 1/2"

I wanted to run a lot better, but I was ok with that overall. I would like to be in the 9:30 range, so I guess I've got a lot of speed work to do.

11 Jul 10

I was exhausted today for some reason, so I took the day off. Went to the Jimmy Buffet concert and it was awesome. Right on the beach, good times!
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