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Old 01-26-2013, 05:59 AM   #411
Joe C Thomas
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Re: El Capitan's Crossfit Log

26 Jan 13

Press
6 x 3 - 150
1 x Amrap - 150 (5)
Felt heavy but pretty good.

WOD
10, 9, 8, .... 1
Pullups
Ring Pushups
7:33
Did them all unbroken which was my goal. Still need to work on my METCON ability, and my grip was slipping bad after the set of 8. Anyhow, good stuff.
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Old 01-28-2013, 06:03 AM   #412
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Re: El Capitan's Crossfit Log

27 Jan 13

Rest Day. Played with the fam at the park for a while. Beautiful day.

28 Jan 13

Hang Squat Clean
5 x 3 - 45, 95, 115, 135, 155
Felt pretty good, a little wobbly on the last rep but all the others felt good, and had good depth in the front squat.

Squat
3 x 5 - 155, 225, 250
5 x 3 - 260
Weight felt good, could definitely tell when my core would slip cause my back would let me know. Not pain, just discomfort. Anyhow, it was actually a pretty good cue.
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Old 01-29-2013, 04:03 PM   #413
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Re: El Capitan's Crossfit Log

29 Jan 13

Warmup
3 rds of 10 ea
Situps
Pushups
Squats

Strength
Cable High Pulls
5 x 5 - 55#
I am at a hotel so I had to use their cable machine. Actually pretty versatile little thing.

WOD
5 rds for time of:
.25 mi run
10 Pullups
15 Squats
15 min
My timing is a little off, I was working out with a coworker and had to stop the timer after the first round and restart it, so I'm giving myself 15 min.

Not bad for a hotel workout.
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Old 02-04-2013, 06:10 AM   #414
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Re: El Capitan's Crossfit Log

31 Jan 13

Did a typical universal cable machine type workout.

Forward Press
5 x 12 - heavish

High Pulls
5 x 10 - heavish

Circuit
4 x 10 ea
Tricep pushdown
Pullups
Wtd Crunches

Not bad.

1 - 3 Feb 13

Nothing. Traveling and resting and lazy, but whatever.

4 Feb 13

Snatch - 3 Position
7 x 1 - 45, 65, 95, 105, 105, 115, 115
Felt pretty heavy by the end. Not too bad though.

Squat
5 x 160
3 x 185
2 x 225
1 x 240
1 x 255
1 x 275
5 x 295 PR!!!
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Old 02-06-2013, 06:15 AM   #415
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Re: El Capitan's Crossfit Log

5 Feb 13

Basketball Day!!! Fun, played 3 games of 4 on 4. I wish my regular group had a better gym, because I like playing with/against them more but the gym is so terrible that I'd rather go to this other group. Both are fun, I just don't push myself that hard with the second group.

6 Feb 13

Hang Clean
8 x 1
45, 135, 145, 155, 165, 175, 185, 195 - PR!!!
I actually went ahead and jerked the last one so we will count that as my C&J PR! I know I can get 205, 1 x BW!!!!

Bench
5 x 145
3 x 165
2 x 195
1 x 205
1 x 225
1 x 235
5 x 255 - PR!!!
Not as pleased with this one, but considering my tendancy to short my ROM on heavy bench, my previous PR was probably the same. Anyhow, I'll take this and use it as my training max to get to 300!
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Old 02-07-2013, 08:34 AM   #416
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Re: El Capitan's Crossfit Log

7 Feb 13

Basketball Day!!! 4 games of full court and didn't win a single one!!! My shot wasn't on and I was really nervous about coming down on someones foot after a jumper. I am notorious for rolling my ankle that way and the guy playing me kept shooting past me when I would shoot, and I would envision coming down on him and rolling my ankle. Needless to say I wasn't focused on making the shot. Still fun, didn't really try any jumps.
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Old 02-08-2013, 06:15 AM   #417
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Re: El Capitan's Crossfit Log

8 Feb 13

Press
5 x 45
5 x 95
3 x 120
2 x 140
1 x 150
1 x 160
1 x 170
5 x 185 PR

Deadlift
5 x 185
3 x 205
2 x 240
1 x 255
1 x 270
1 x 290
5 x 315 PR

Dance peppers, DANCE!!!
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Old 02-11-2013, 07:46 AM   #418
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Re: El Capitan's Crossfit Log

9 Feb 13

Nothing, had drill and drove over at 4am, and found out I have a PT test on Sunday. Should be fun.

10 Feb 13

PT Test Results

Ht: 73"
Wt: 210#
Waist: 35"
Pushups: 60
Situps: 60
1.5 mi Run: 11:08

Quite a bit slower on my run, but that was a little bit lack of effort, almost no running in the past 3 months, and trying to bulk and lift heavy. Still did ok. I gained 15# since my last PT test and 1/2" on my waist measurement. I think that's a pretty good ratio, but I'll check and see if there are any bodyfat correlations I can make.
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Old 02-11-2013, 07:54 AM   #419
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Re: El Capitan's Crossfit Log

Well, using the military circumference measurements I am about 14% BF, which is what I expected. Something I thought was neat though was that I've put on 15# and I'm still at about 14%, so I'll count that as a win.
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Old 02-14-2013, 04:24 PM   #420
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Re: El Capitan's Crossfit Log

I'm smack dab in the middle of my rest week. I just completed a 12 week strength program called Juggernaut 2.0 and saw very good gains. I pretty much added 20# to my 5RM across the board on all four lifts. Anyhow, trying to decide what to do next. I am thinking about doing a power focus for a little while sprinkled with METCONs and plyos.
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