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Old 08-31-2009, 07:54 PM   #601
James Compora
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Re: JC's Crossfit & Zone Log

8-31-09

FS: Worked up to 205, i think i could have gotten 210

Push Press: 95, 135, 145, 155, 165, 175 x failed


My presses seem to need alot of help
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Squat: 405lb Bench: 305lb Press: 160lb Deadlift: 435lb
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Old 09-01-2009, 01:39 PM   #602
James Compora
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Re: JC's Crossfit & Zone Log

9-1-09

Back Squat: 135, 185, 205 x5
Back Squat: 225, 255 x1

Press: 45, 65, 95 x5
Press: 95, 115, 125 x1



Getting my current maxes due to starting CFSB again friday.
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Squat: 405lb Bench: 305lb Press: 160lb Deadlift: 435lb
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Old 09-02-2009, 07:54 PM   #603
James Compora
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Re: JC's Crossfit & Zone Log

9-2-09

Deadlift: 135, 225, 245, 265, 285 x5
Deadlift: 305, 315, 325, 335 x1

I cant wait to start CFSB and see what I can get these numbers up to
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Squat: 405lb Bench: 305lb Press: 160lb Deadlift: 435lb
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Old 09-07-2009, 04:18 PM   #604
James Compora
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Re: JC's Crossfit & Zone Log

going to switch over to posting my workouts in my blog, if anyone cares the link is in my sig
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Squat: 405lb Bench: 305lb Press: 160lb Deadlift: 435lb
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Old 09-15-2009, 08:57 PM   #605
Jay Ashman
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Re: JC's Crossfit & Zone Log

good... easier to follow... plus you can set up facebook to post the blog entries to there automatically, allowing more of us to check out your progress
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Old 01-14-2015, 12:22 PM   #606
James Compora
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Re: JC's Crossfit & Zone Log

Going to start this back up again, my best days in crossfit was back when I had this going. Some updates, I am 230lb which is the heaviest I have ever been, 1.5 years ago I had gotten down to 188lb so I'm pretty annoyed about falling off the wagon. I am only 5'8" by the way. I'm 26% bodyfat

1RM Updates
-Squat: 345lb
-Deadlift: 400lb (weak puller and multiple back injuries)
-Press: 165lb
-Bench: 265lb

I have some minor issues with my lower back still, and my right shoulder but they are healing up ok with some mobility work.


Goals:
-Simply compare times to some old workouts in the log, and try to beat them.
-Complete Fran for once
-Lose 12-14% bodyfat.
-Rehab my low back and shoulder enough to hopefully not feel pain 24/7.

Programming
-Right now I will most likely do scaled versions of the mainpage workouts to get back in to the swing of things
-Depending on workout, may add some prowler pushes or extra rowing for more conditioning work (I am a firefighter/paramedic so this is the most important goal right now)
-After things start feeling better, I will follow the outlaw way.

Diet is going to the zone at 20 blocks for now, 90% from the favorable choices. Main reason for doing the zone is that it worked extremely well for me a couple years ago. So lets get started.
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Old 01-14-2015, 12:44 PM   #607
James Compora
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Re: JC's Crossfit & Zone Log

Shoulder rehab work, crossfit warmup

3 rounds
15 lunge steps
5 wall walk-ups
50 jump ropes
Time: 8:10 - My conditioning is worse than I thought it would be, I thought this was going to be a quick easy one. Better get to work


Rowing intervals of 30 seconds on 1:30 seconds off
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Old 01-15-2015, 06:01 PM   #608
James Compora
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Re: JC's Crossfit & Zone Log

20 minutes of yoga in the AM

30 minutes of mobilty work and warmup

100 single unders
20 GHD
20 burpees
10 clean and jerks @ 115lb
Time: 9:01

Row as long as possible with the elevation mask on: about 5 minutes
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Old 01-18-2015, 06:57 PM   #609
James Compora
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Re: JC's Crossfit & Zone Log

Right shoulder rehab for about 20-30 mins, then warmup

Tabata with rest as needed (all wearing elevation mask)
-Ball slams 30lb
-Squats
-Mountain climbers
-1,2,3's from insanity workout

A little random but today was supposed to be a rest day, good enough.
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Old 01-19-2015, 01:13 PM   #610
James Compora
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Re: JC's Crossfit & Zone Log

-20 minutes of yoga in the AM
-Shoulder rehab
-Warmup

AMRAP 12
-15 calorie row
-6 burpees
-4 front squats @ 95lb
Rounds: 3 full rounds, plus 15 calorie row

Still scaling it down, my heart and lungs need some serious work
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