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Old 12-06-2012, 10:56 AM   #381
Joe C Thomas
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Re: El Capitan's Crossfit Log

6 Dec 12

Basketball Day!!! Played with my "other" group. It was fun, we played several games of 4 on 4 full court. Played pretty well. I need to start pushing myself harder during these games so I can get in better game shape. It was a lot of fun though.
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Old 12-07-2012, 03:43 PM   #382
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Re: El Capitan's Crossfit Log

7 Dec 12

Juggernaut 2.0 10s Wave

Hang Power C&J
6 x 2 - 145 EMOM
Good weight. Felt heavy at first, but got into later.

Deadlift
5 x 145
5 x 170
3 x 190
3 x 225
12 x 235
I was shooting for 12 so I'm happy. Probably could have gotten a few more, but I'm glad I didn't. My back would be killing me if I pushed it further.

Once again, I skipped my assistance work. ugh, not sure why I always bail on them but I just do. I need to do a better job of that.

Lunch BBall Workout

Agility Ladder
3 Rds
Good warmup. Not convinced on these yet, but I'll give them a go.

Fast Break Jumpers/Layups
10 Shots
I only made like 6! My heart was pounding, it really took a lot out of me! And this was a short court. I definitely need to work on running the floor!

Free Throws
10 Shots
7/10, ugh, whatever.

30 yd Sprints
6 Reps
3.44 s was my fastest. Not sure of the distance though, stepped it off and ran it in the grass.

Spider Dribble
3 x 30 s
Pretty tough. Had a good sweat going and slowed down a lot by the end of each set.

Free Throws
10 Shots
3/10
WTC!!! I guess my arms were tired from the dribbling drill.

Perimeter Moves
30 Shots
15, I think. Lost count. Tried to mix it up. I did a lot of jab steps, pullups, crossovers, etc. I also got some good dunks in. The goal was about 9.5' I think. Didn't measure it. I had to work hard to dunk it, but by the end I got it with two hands off a drop step.

Free Throws
10 Shots
8/10
Wasn't too tired on these and was able to relax.

Pretty good little workout. I was actually late getting back to work though so I need to time it better. Try to get out there earlier.
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Old 12-08-2012, 05:43 AM   #383
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Re: El Capitan's Crossfit Log

8 Dec 12

Juggernaut 2.0 10s Wave

Snatch
6 x 2 - 120 EMOM
A little heavy but not bad. My back is pretty sore from deadlifting or so much jumping yesterday. Maybe a combination of both.

Press
5 x 85
5 x 100
3 x 115
15 x 125
Felt good about that, but my back is pretty tight. Tried rolling and stretching but I'm going to need a day or two to let it loosen up.

I once again punked out on my assistance work. In my defense, my back is pretty sore, and I don't need to push it. Still feel like a punk though.
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Old 12-10-2012, 06:17 AM   #384
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Re: El Capitan's Crossfit Log

9 Dec 12

Rest Day. Did 100 pushups, just messing around with my little girl.

10 Dec 12

Juggernaut 2.0 8s Wave - Week 1 - Day 1

Box Jumps
6 x 3 - 24" EMOM
Felt good, tried doing them while landing on straight legs. My back is still a little tight.

C&J
5 x 3 - 115, 120, 125
Threw it as high as possible. Easily catching in front rack.

Squat
4 x 8 - 195
1 x 8+4 - 195
Felt pretty good about these too. My back is still pretty tight and sore, but I think it's getting better.

GHR
3 x 10
Figured out a good way to do these (finally). I put some foam on my squat rack which helped with doing these a lot.

I think I figured out what is aggravating my lower back. I have been doing a lot of jumping (compared to normal) on concrete. Just need to allow for more recovery.
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Old 12-10-2012, 02:02 PM   #385
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Re: El Capitan's Crossfit Log

10 Dec 12 (Cont.)

Lunch BBall Workout

NBA Agility Test
5 reps - 11.35 s, 10.94 s, 10.87 s, 10.16 s, 10.22 s
Felt pretty good about these. Not bad.

Free Throws
7/10
ahhh

Fast Break Layups/Jumpers
6/10
These are still pretty tough for some reason.

RVJ Check
3 attempts
Highest=30"

SVJ Check
3 Attempts
Highest=24"

Suicides
3 Reps - 23.88 s, 24.06 s, 24.12 s
The court I use is pretty short, probably only 65 ft long as opposed to a full 90 ft court, so take these times with a grain of salt. Whew! Those suck!

Free Throws
9/10
More like it!!!

I also did several dunks on the 9'6" throughout. It was fun, and I'm hoping that will help me get over a 10' goal. Here are some videos of my attempts:

Shorter Goal Dunks wfs

10' Goal Attempts wfs
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Old 12-11-2012, 09:57 AM   #386
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Re: El Capitan's Crossfit Log

11 Dec 12

Basketball day! We played 3 games of 4 on 4. It was pretty fun, but I rolled my ankle pretty hard in the second game. It's pretty swollen and stiff, but doesn't hurt that bad. I think all my strength and mobility work I've been doing really helps my recovery. Gonna take it easy the rest of the week. No Oly lifts, and no plyos but still gonna deadlift and do my assistance work.

Here's a look:
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Old 12-12-2012, 12:44 PM   #387
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Re: El Capitan's Crossfit Log

12 Dec 12

So I had one of the most disappointing workouts I've had in a long time. I just felt lazy. I did my (primary lift) Bench, but was less than stellar. I did 10 HSPU and called it. yeah, my ankle hurts but I think I am just being a wuss. UGH!!!!

Bench
4 x 8 - 170
1 x 8+4 - 170
Whatevs...
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Old 12-14-2012, 08:08 AM   #388
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Re: El Capitan's Crossfit Log

13 Dec 12

Basketball Day!!! I actually felt really good and played 3 games of 4 on 4 full court. I played ok, shot really good one game, really bad one game, and ok in one, so we'll say pretty good overall. I'm surprised that my ankle didn't bother me that much, granted I didn't drive too much and was pretty selective about when I jumped. Anyhow, I wore a brace but I'm not sure how much it helped.

14 Dec 12

Juggernaut 2.0 8s Wave - Week 1 - Deadlift Day

Deadlift
1 x 5 - 45
1 x 5 - 135
4 x 8 - 205
1 x 8+4 - 205
Felt good. Ankle felt fine.

Step ups
3 x 10 - 45# on 20" box
These really get my heart going. I definitely need to focus on some iso lateral stuff.

Situps/K2E
3 rds of
20 situps
10 K2E
I actually caught a cramp in my abs on the third set of situps. And holy crap! I suck so bad at K2E.

I decided to forgo the jumping and oly lifting which was probably smart. I'll get back to that next week.
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Old 12-15-2012, 06:13 AM   #389
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Re: El Capitan's Crossfit Log

15 Dec 12

Juggernaut 2.0 8s Wave - Week 1 - Press Day

Press
1 x 5 - 45
4 x 8 - 105
1 x 8+7 - 105
Felt pretty light, but I guess it's supposed to at this point.

WOD
"Lord of the Rings" (I just made that up!)
10,9,8,...., 1
Ring Dips
Ring Pullups
Ring Pushups

I got through them all, but of course didn't start my timer. Pretty good stuff, just a pain to put the rings up and down every time.

Pretty good workout. Anyhow, I can tell I'm getting bigger. My shirts are a lot tighter, I've put on a few pounds, but my pants are fitting a little tighter too. Well, gotta put on some fat to add muscle I suppose.
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Old 12-17-2012, 08:00 AM   #390
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Re: El Capitan's Crossfit Log

16 Dec 12

Rest day. How can so much bad stuff happen in one week? My cousin was found dead, my bosses uncle died, the CT shooting, and I just found out that my wife's old boss (a pretty close friend) was in a car accident Friday night and his wife was killed and he has a broken neck! What is going on?

17 Dec 12

C&J
3 x 5 - 45
I just wanted to start getting some range of motion back in my ankle. It was pretty tender with this light weight so I didn't want to push it.

Squat
5 - 135
5 - 175
5 - 200
8 - 215
8 - 215
8+2 - 215
Not a spectacular performance, but whatever.

GHR
3 x 10
Felt good about these. Starting to really focus on my hamstrings while pulling, and using less arms to spot myself.

I considered an additional WOD but just didn't follow through. I need to find some motivation somewhere. I feel like I'm just going through the motions everyday, instead of pushing myself to be better. I know you can't go all out everyday, but my lackluster days should be the minority, not the norm!
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