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Old 01-07-2013, 06:06 AM   #401
Joe C Thomas
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Re: El Capitan's Crossfit Log

6 Jan 13

Was supposed to have basketball practice with my team, but the wife veto'd that so I just stayed home.

7 Jan 13

Juggernaut 2.0 - 5s Wave - Squat Day

C&J
3 x 1 - 45#
2 x 1 - 150#
2 x 1 - 170#
3 x 1 - 180#
8 x 1 - 135#
It's amazing how light 135 felt, after 180. I was able to catch 180 really high, I know that's sort of cheating but it felt good to just sling it up!

Squat
5 x 135#
5 x 205#
5 x 225#
4 x 5 x 235#
ah, not my best performance but I'll take it.

I've got to figure out a better way to manage my time in the morning. I finished right at 6 which left me no time for assistance or conditioning.
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Old 01-07-2013, 02:36 PM   #402
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Re: El Capitan's Crossfit Log

7 Jan 13 Cont.

Lunchtime WOD

Warmup
Double Unders
5 x 15
Got the last one unbroken! I love my new jump rope!

Helen - Scaled
3 rds
400 m run
21 KBS - 30#
12 Pullups
10:45
Whew!!! Cut 4 min off my previous time. Granted I used a lighter KB but i never had problems with those before so I dont think it would have slowed me down that much. Good lunch workout.
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Old 01-09-2013, 06:08 AM   #403
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Re: El Capitan's Crossfit Log

8 Jan 13

Basketball Day!!! Well my normal group didn't show up so I only got to play in two games at the other gym. It was fun, and I played ok, I just have to take it pretty easy with those guys cause they don't even have one person that can keep up with me. Not trying to sound too conceited but my group has a couple of guys that are as in as good shape as I am, so I can go as hard as I want. But this other group has a couple of decent shooters, but no real players, at least not for a long time. Still fun, and a bunch of nice people.

9 Jan 13

Snatch
1 Power Snatch + 1 OHS
EMOM for 7 minutes
95-95-105-105-115-115-135
I really need to practice OHS, man I feel uneasy in the hole. Off balance and unstable.

Bench
5 x 135
5 x 175
5 x 5 x 195
Not bad, felt good just a lack of motivation. Another lack luster morning, seems to be a rash of those. I will do a WOD at lunch if I can.
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Old 01-11-2013, 06:18 AM   #404
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Re: El Capitan's Crossfit Log

10 Jan 13

Basketball day!!! Played 4 games and only won one game. Didn't shoot that great but got a good sweat going. Pretty fun.

11 Jan 13

C&J Complex
EMOM for 7 min
1 Power Clean + 1 Front Squat + 1 Push Jerk
135, 135, 145, 145, 155, 155, 175
Almost missed the last power clean cause I wasn't focusing on my lift. I got it.

Deadlift
5 x 205
5 x 235
3 x 5 x 250
1 x 8 x 250
Felt good. Tried to really brace my abs on each lift. I think it helped with my back soreness. Going to hit a WOD this evening when I get to Hurlburt.
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Old 01-14-2013, 06:32 AM   #405
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Re: El Capitan's Crossfit Log

11 Jan 13

Well I didn't do a WOD but I did play basketball for about an hour. I warmed up with some DUs, got about 25 in a row which is a PR for me. I am jumping a lot higher than ever before. I think it's obvious that increased strength leads to increase jumping. After I finish this cycle of strength I will transition into an olympic focus with strength maintenance and add box jumps.

12 Jan 13

1 Hang Power Snatch + 5 OHS
45, 95, 105, 115, 125
I really need to work on OHS. My shoulder stability is terrible.

Press
5 x 125
5 x 135
4 x 5 x 145
Not bad. Didn't push too hard.

I planned on doing another WOD but I got sucked into another basketball game. Played pretty good and had several good jumps. I'm getting over the rim pretty easily. I know I can put down a good oop.

13 Jan 13

No olympic lifts today. I'm not going to be able to lift heavy the rest of this week, so I need to do Squat and Bench today.

Squat
5 x 45
5 x 135
5 x 155
5 x 185
3 x 215
2 x 230
1 x 245
8 x 260
Felt pretty good. My foot has been pretty sore for the last few days, not sure why, but I'm going to work some flexibility and mobility this week.

Bench
5 x 135
5 x 155
3 x 185
3 x 195
3 x 210
8 x 220
Probably could have done 10, but held back a bit.
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Old 01-19-2013, 06:09 AM   #406
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Re: El Capitan's Crossfit Log

14 Jan 13

Rest. It was cold and nasty and I was in New Orleans on business all week.

15 Jan 13

Ran about 2.5 miles through New Orleans, in the rain and it was about 40 degrees. Not a bad run, just not really fun.

16-17 Jan 13

No workouts. Still in New Orleans with no gym, and terrible weather.

18 Jan 13

Finally back home. Finished out 5s Wave.

Press
5 x 45
5 x 95
3 x 115
3 x 135
3 x 140
3 x 150
8 x 155

Deadlift
5 x 165
3 x 195
2 x 225
1 x 240
1 x 260
8 x 275

Not bad I guess. Just takes a while on this many sets. I tried to rest a lot in order to be good for my last set. Seemed to help.
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Old 01-21-2013, 09:07 AM   #407
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Re: El Capitan's Crossfit Log

19 Jan 13

Rest Day

20 Jan 13
Juggernaut 2.0 3s Wave - Final Wave!!!!

C&J
5 x 1 - 155, R=60s
5 x 1 - 175, R=60s
8 x 1 - 145, R=30s
Felt pretty good. Actually missed one rep because I caught it really far forward, even though I was deep I didn't bring it to my chest. Anyhow, it's amazing how easy 145 was after 175.

Squat
5 x 145
5 x 225
6 x 3 x 240
1 x 3+2 x 240
Felt pretty good. Depth was decent and I felt strong. I could have done more but didn't want to risk it.

Good workout. 100th workout in my Garage Gym!!! (Since I started checking in on FB anyways) So, 4 times a week "ish", equals 25 weeks. And I've missed a few weeks due to travelling. Pretty cool.
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Old 01-22-2013, 08:50 AM   #408
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Re: El Capitan's Crossfit Log

21 Jan 13

Basketball Day!!! Had fun, a little stiff from squats, but still fun. i was jumping ok, not great but ok. And the tile floor is really tough to jump off of.
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Old 01-23-2013, 06:03 AM   #409
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Re: El Capitan's Crossfit Log

I miss counted the other day, and somehow got off a day. I think I forgot to log a rest day or something, whatevs.

23 Jan 13

Hi Hang Power Snatch
3 x 5 - 45, 95, 115

Bench
6 x 3 - 205
1 x AMRAP - 205 (5)

Just wasn't feeling very good, and didn't have much energy. I am going to try and get a WOD in at lunch but that will be weather dependent. And laziness dependent!
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Old 01-25-2013, 06:03 AM   #410
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Re: El Capitan's Crossfit Log

24 Jan 13

Basketball day!!! Played 4 full court games, didn't win one! It was still fun. I had one oop attempt before I left, it was a good toss, timed it well, was plenty high, but I just came up right underneath it instead from behind it. So close.....

25 Jan 13

Hi Hang Power Clean
5 x 5 - 135, 135, 145, 145, 155
Felt pretty good. Could have done more, but not much more. Getting there.

Deadlift
8 x 3 - 155, 225, 255, 255, 255, 255, 255, 255, 255, 255
1 x amrap - 255 (5)
Not bad. Maintained form throughout, back was sore but not terrible.
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