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Old 07-13-2010, 06:19 AM   #61
Joe C Thomas
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Re: El Capitan's Crossfit Log

12 Jul 10

I felt like crap all day! I think it's from my horrible food choices this weekend. Decided to take another rest day.

13 Jul 10

BASKETBALL!! I played 1 hour of 2 on 2 this morning. It was a lot of fun, but I got smoked in the face by the ball in the eye!
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Old 07-14-2010, 05:06 AM   #62
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Re: El Capitan's Crossfit Log

14 Jul 10

Back to the heavy lifting.

Squat
5 x 45lbs OHS - Warmup
5 x 185 lbs - Warmup
5 x 245 lbs - pretty tought, but had good form
5 x 255 lbs - Depth was suspect but I liked the difficulty
5 x 265 lbs - Probably a little shallow, but I got em

Press
5 x 145 lbs - pretty freakin tough
4 x 155 lbs - did 5 but the first one I kind of push pressed it up
2 x 165 lbs - Ugly, I called it quits when I felt my shoulder twinge. Grip was way too wide!

Deadlift
5 x 245 lbs - Felt good
5 x 255 lbs - Not bad, felt it in my back a little
1 x 275 lbs - too soon, not enough rest between sets, and I felt it alot in my back. So I ended there.

I also did 5 x 5 pullups (changed grips everytime) and 5 x 5 leg raises (changed type everytime) as well as 2 x 10 of balance pushups (hold 25 lbs and balance on them during pushups)

Pretty good workout.
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Old 07-16-2010, 03:34 PM   #63
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Re: El Capitan's Crossfit Log

15 July 10

I did my own version of Murph! But of course cut my watch off and somehow didn't time it. Here's what it was:

2 mile run
50 pullups
100 pushups
150 situps
1.5 mile run

The run distances are weird because I was just going to run but then decided I wanted to do some more. Anyhow, the situps were tough, and the pullup bar I was using was slick and hard to hang on to. Good workout though.

16 Jul 10

18 holes of golf in the hot Texas sun! Of course a lot of 12 oz curls too!
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Old 07-18-2010, 07:23 PM   #64
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Re: El Capitan's Crossfit Log

17 Jul 10

Lazy, VACATION!

18 Jul 10

10 hour drive home!
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Old 07-19-2010, 08:15 AM   #65
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Re: El Capitan's Crossfit Log

19 Jul 10

Heavy lifting

Squat
5 x 135 lbs - Warm up
5 x 235 lbs - Felt good, I'm trying to concentrate on form
5 x 255 lbs - Pretty heavy, but I got through it, my form was ok, but not great
5 x 275 lbs - It was tough, but I pushed through. Could have gone lower

Incline Bench
5 x 185 lbs - Pretty tough
4 x 205 lbs - Stopped short, don't know why
4 x 215 lbs - Tough, only got 4

Hang Clean
5 x 135 lbs - a lot harder than I thought
5 x 145 lbs - Barely got under the bar
5 x 145 lbs - I did a power clean and it was pretty easy

I also worked in sets of 7-8 pullups between each set of bench and hang clean.
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Old 07-20-2010, 06:40 PM   #66
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Re: El Capitan's Crossfit Log

20 Jul 10

AM: 1 hour of 3 on 3 Basketball. I love basketball! I was pretty tight though.

PM: 5 mile run. Approx 40 min, but it was freakin tough. I felt every step, and my back was really tight the first half of the run, but loosened up. Still need to build up the lungs though!
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Old 07-22-2010, 06:43 AM   #67
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Re: El Capitan's Crossfit Log

21 Jul 10

Drove back from Tallahassee! Damn, I've been in the car constantly!!!! Well, I decided to take a rest day, which turned out to be a sweat filled afternoon of yardwork. I was more tired after that then my run yesterday!
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Old 07-23-2010, 06:32 AM   #68
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Re: El Capitan's Crossfit Log

22 Jul 10

AM: 1 hour of 2 on 2 basketball. 2 on 2 is so much tougher than 3 on 3, you're constantly going!

PM: I hit the track at SFHS for a Sprint Workout.

Warmup
3 x 5 Hurdle jumps - Standing still, jump off of two feet over a hurdle, then over the next, etc.
.5 mile run at about 8 min/mile pace

I did a ladder down from 400 m, and had a 1 for 1 distance rest.
400 m sprint
400 m walk/jog
200 m sprint
200 m walk/jog
200 m sprint
200 m walk/jog
100 m sprint
100 m walk/jog
100 m sprint
100 m walk/jog
100 m sprint
100 m walk/jog
100 m sprint
100 m walk/jog

Cooldown - Jog .25 miles

Total distance - .75 mile sprints / 1.5 mile jog

I was completely soaking wet when I finished! Good workout.

23 Jul 10

I did Squats and Bench today

Squat
5 x 135 - warmup
5 x 185 - warmup
5 x 225 - pretty easy (never thought that before!)
5 x 255 - Solid, I got all reps but it was tough
4 x 275 - I was starting to sway and move the weight laterally so I stopped
3 x 275 - Felt really heavy but I was able to control it a little better

Bench
5 x 135 - Warmup
5 x 185 - Pretty easy
5 x 205 - It was tough, but I got through it pretty easy
5 x 215 - Felt the same as 205

I just wasn't feeling motivated today so I called it a day instead of forcing it. Ah, maybe I'm just tired from yesterday.
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Old 07-27-2010, 03:56 AM   #69
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Re: El Capitan's Crossfit Log

24 Jul 10 and 25 Jul 10

Traveling to Ohio. Could have run but rationalized it enough not to. LAZY!

26 Jul 10

I have now started my "body builder" experiment. I'm going to do a magazine workout, mixed with my normal running and sports and see how it goes. Here's what I did:

Warmup - 20 pullups/ 20 pushups

Wtd Dips - 2 x 10 with 20 lbs, 1 x 6 with 45 lbs, rest 45 s after each set
Incline DB Bench - 3 x 6 with 60 lbs, rest 45 s
Bentover Row - 3 x 8 with 105 lbs, rest 30 s
Bentover DB Lat Raise - 3 x 8 with 30 lbs, rest 30 s
Wtd Crunches - 3 x 10 with 45 lbs, rest 30 s

Well, it was pretty tough. I'm definitely feeling it this morning. I don't care much for the Lat raises, but whatever.
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Old 07-28-2010, 06:15 PM   #70
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Re: El Capitan's Crossfit Log

27 Jul 10

1.5 hours of full court 5 on 5 basketball. I played pretty well and won 4 straight games. It was a college size court which is freakin long compared to what I normally play on. Not too mention it's hot as ballz in that gym!

28 Jul 10

Back to my magazine workout. Here's what I did:

Warmup
2 sets of 10 pullups and pushups

Front Squat
2 x 10 x 135 lbs x 60 s rest
1 x 6 x 165 lbs x 60 s rest
Last set was slow and tough, but it felt good.

DB Stepups
3 x 6 x 30 lbs x 45 s rest
These felt good and were pretty challenging

Good Mornings
1 x 8 x 95 lbs x 45 s rest - too easy
1 x 8 x 105 lbs x 45 s rest - still too easy
1 x 8 x 115 lbs x 45 s rest -I guess this was a good weight, but it was that heavy

Knees to Elbows
3 x 10 x 30 s rest
These are freakin tough! I definitely felt them.
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