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Old 05-01-2013, 10:07 PM   #461
Joe C Thomas
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Re: El Capitan's Crossfit Log

1 May 13 (Cont.)

Striking WOD

6 rds of
1 min Heavy Bag
1 min Off
1 min Speed Bag
1 min Off

Felt pretty good. I'll start extending the rounds a bit I think.

I also held Focus Mitts for someone for 6 x 1:30 rds. That is almost as good of a workout as hitting them myself. It's fun.
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Old 05-03-2013, 08:57 PM   #462
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Re: El Capitan's Crossfit Log

2 May 13

Box Jumps
6 x 2 at max height
2 x 32"
2 x 34"
2 x 36"

Snatch
9x1, OTM at 75% - 115#

Clean and Jerk
9x1, OTM at 75% - 165#

Alt. Weighted Step ups
2 x 4/side - with a loaded barbell on the back rack, step up to a 20" box
115#

Weighted Sit ups
4 x 15 - 10#
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Old 05-04-2013, 07:17 PM   #463
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Re: El Capitan's Crossfit Log

*Correction - Above post was on the 3rd of May.

4 May 13

Shoulder Press
4 x 8 - 115, 125, 135, 145

3 Rounds of:
Max Reps in :40 (:20 rest) of:
HSPU - 8, 8, 5
KBS - 55# - 12, 12, 12
Hand Release Push ups - 12, 12, 12
C2B Pull ups - 8, 8, 6

Short but was pretty tough. Should go up on weight on KBS and push hard on the HR Pushups. I'm getting pretty high on my C2B, but could only string together about 4 at a time. Did singles on the last round.
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Old 05-05-2013, 10:05 PM   #464
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Re: El Capitan's Crossfit Log

5 May 13

Rest Day

6 May 13

ME Lower

Box Squat
Work up to 1RM
5 x 45
5 x 135
3 x 185
3 x 225
1 x 245
1 x 275
1 x 295
1 x 305
1 x 315
1 x 325
Actually felt better than 315. Go figure!

Front Squat
3 x 6 - 135#
Man, I suck at these. Need a lot more work.

Sumo Deadlift
3 x 12 - 135#
A little light, but my heart rate was getting up there.

WOD to follow this evening.
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Old 05-07-2013, 09:19 PM   #465
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Re: El Capitan's Crossfit Log

7 May 13

Swim Workout
Warm up
2 x 25m Any Stroke (even pace), rest 0:10 / 25m
Swim your choice of stroke at a steady pace.
1 x 50m Backstroke Easy, rest 0:10 / 50m
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
1 x 100m Freestyle Easy, rest 0:20 / 100m
Freestyle swim at a slow, relaxed pace.

Build up
8 x 25m Backstroke Swim, rest 0:10 / 25m

Core (repeat 3 times)
2 x 100m Freestyle (25m Easy, 25m Effort), rest 0:30 / 100m
Freestyle swim at a slow, relaxed pace for 25m, followed by Freestyle at a fast pace for 25m. Recover during the easy part of the swim.
Rest 0:60 seconds

Warm down
4 x 25m Backstroke Easy, rest 0:10 / 25m
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
4 x 25m Freestyle Push & Glide, rest 0:10 / 25m
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.

Good workout! I like swimming, and I'm going to do more of it.

8 May 13

ME Upper
Bench
Up to 1RM
10 x 45
8 x 135
5 x 185
3 x 205
3 x 225
1 x 235
1 x 245
1 x 255
1 x 265
Getting closer to 300 everyday!

KB Floor Press
2 x 15 - 32# Ea
Man that really sucked on my forearms.

12 rds EMOM
Press - 3 x 135
Muscle Ups - 2

I started doing strict press, and ended doing push press. The MUs I started with bands and finished with bent leg through transition.

4 rds of
10 Bent Over Row, Underhand - 45
10 Muscle Snatch - 45

Felt good. Glad I got 265, but I'm dissappointed with those MUs. I'll get there!
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Old 05-09-2013, 10:32 PM   #466
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Re: El Capitan's Crossfit Log

9 May 13

Swim Workout

Warm up
8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Freestyle swim at a steady pace.

Build up (repeat 4 times)
1 x 25m Streamline Kicking, rest 0:10 / 25m
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.

Core
6 x 50m Freestyle DPS, rest 0:20 / 50m
Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce.
6 x 50m Freestyle Swim, rest 0:15 / 50m

My fastest 50 m was 44 s. Not bad for me. It just felt good too, almost easy. I have noticed that as I get tired, my form suffers greatly and my drag increases which slows me down. I was around 50 s for most.

Warm down
I was running a little late so I skipped my warm down.

10 May 13

Dynamic Lower

Dynamic Squats
8 x 2 - 60% - 195#
A little heavy, but tried to really explode out of the hole.

Snatch
8 x 1 - 80% - 135# EMOM
Heavy but felt pretty good. Got every rep, some were better than others.

Clean
8 x 1 - 80% - 185# EMOM
Real heavy, but I made it my woman!

WOD
21-15-9
Deadlifts - 225#
GHD Situps
Wall Ball - 20#
8:07

Felt pretty good about it. The only thing I had to break up was the Deads.
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Old 05-12-2013, 09:37 PM   #467
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Re: El Capitan's Crossfit Log

11 May 13

Rest Day. Had softball practice, man I'm rusty.

12 May13

Felt crappy all day so I decided to just take another day off. Much needed.

13 May 13

ME Lower

Front Squat
Up to 3RM
5 x 45#
5 x 135#
3 x 155#
3 x 175#
3 x 185#
3 x 205#
3 x 225#
WOOHOO!! This was my previous 1RM!

WOD
7 min AMRAP Ladder
3,3,6,6,9,.....
95# Thrusters
Chest to Bar
Total reps: 39 (at like 4 min to go)
On the third rep of the 12 round for thrusters, got a shooting pain in my right quad. Felt like I pulled it, so I let the weight fall. Walked it off and tried again. MISTAKE! Definitely pulled it, hurts like a MOFO now. UGH!

Chest to bars were very powerful, but I can't string more than 3 together, and I was doing singles during the last three of nine. I did kind of bruise my chest which tells me my kip is working!
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Old 05-18-2013, 12:58 AM   #468
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Re: El Capitan's Crossfit Log

18 May 13

Well after taking several days off due to pulled quad, went in to re-establish 1RM on Snatch and C&J.

My shoulder and elbow are pretty sore from Softball and that hurt my C&J I think. But I'm still happy with 2 PRs.

Snatch
Up to 1 RM
45, 95, 115, 135, 145, 155 (f), 155, 165 - PR
Had to sort of press it out, but I'll take it.

C&J
Up to 1 RM
135, 155, 185, 195, 205, 215 - PR

I'm pretty sure I can get 225, but my should and elbow was really sore by this point.
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Old 05-20-2013, 01:46 AM   #469
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Re: El Capitan's Crossfit Log

19 May 13

Rest Day

20 May 13

Back Squat
Up to 3RM
45, 135, 185, 225, 275, 295, 315, 325 - PR
I think I could have done 335!! But my right arm is throbbing! You know it's bad when squatting hurts it. I threw softball for a solid hour the other day, and it felt fine but now it is killing me!!! Decided to call it after that, but holy crap! UGH! This sucks!
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Old 05-25-2013, 10:58 PM   #470
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Re: El Capitan's Crossfit Log

21 - 23 May 13

On 22 May I attempted to Bench and my arm was killing me. Barely got to 225 before I couldn't do anymore. UGH, this sucks!

I'm not really sure what all I did, but my arm was jacked up and my leg still bothering me so I didn't do anything productive I'm sure.

24 May 13

Dynamic Squats - OTM
6 x 2 @ 60% - 195
Kind of turned into jumping squats. Felt pretty good. No quad issues.

Snatch - OTM
6 x 2 @ 70% - 115
Felt good. My should was a little tight, but was throwing it really high.

C&J - OTM
6 x 2 @ 70% - 155
Not bad. Definitely felt it in my right elbow. Still bothering me.

25 May 13

Warmup
500 m row
20 GHD Situps
Practice movments for WOD

WOD
20 min AMRAP
8 Hand Release Pushups
8 C2B
8 Push Press - 135
8 KBS - 32 kg
4 rounds complete

I felt pretty good about that. Pullups took the longest. Did 3 or 4 unbroken, so I was happy about that. I need to practice on my butterfly technique, my kip is really powerful. Hit my chest so hard, it kind of hurts. Elbow was pretty freakin sore afterward.
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