CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 02-17-2013, 06:24 AM   #421
Joe C Thomas
Member Joe C Thomas is offline
 
Joe C Thomas's Avatar
 
Profile:
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

17 Feb 13

Started my new, makeshift programming today. It's a 3 on/1 off schedule, with Olympic lifting twice each 3 days, and Westside style primary lifts. There is also one heavy metcon per 3 days, as well as gymnastics progressions each day. I Anyhow, here's what I did today:

MU Progression
10 ME false grip hangs
I can barely hang at all in a false grip. If I keep my arms bent I can manage it, but certainly not full extension or turn out. That was disheartening.

Double Unders
3 x 20
The last set I got all 20 UB. PR!!

Hang Power Clean
5 x 45
5 x 135
3 x 145
2 x 155
2 x 165
2 x 175
1 x 185
1 x 195
3 x 155
I think that 195 is a PR, but not sure. I know it's my full C&J PR.

ME Box Squat
5 x 155
5 x 185
5 x 225
5 x 275
5 x 305
Not bad, felt good with 305.
__________________
My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Old 02-18-2013, 05:53 AM   #422
Joe C Thomas
Member Joe C Thomas is offline
 
Joe C Thomas's Avatar
 
Profile:
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

18 Feb 13

Advanced Tuck
5 x ME
5 s/5 s/7 s/7 s/7 s
I can push my legs out with arms slightly bent but can't hold it for any real time.

WOD
21-15-9
225# Deadlift
24" Box Jumps
Ring Dips
14:14

Strength was fine, I just didn't have much gas in the tank. I did ok on the ring dips, and got my last set unbroken. Gotta start somewhere I suppose.
__________________
My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Old 02-20-2013, 06:11 AM   #423
Joe C Thomas
Member Joe C Thomas is offline
 
Joe C Thomas's Avatar
 
Profile:
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

19 Feb 13

Sick baby. Got up at 3:30 and then she didn't go back to sleep. Poor baby was throwing up and had a fever. So I didn't get to workout and had to leave early to go on a QA trip.

20 Feb 13

L-Sit to Headstand Practice
5 attempts
Only missed two, but felt good. I bet without shoes I could have made it through the tuck transition easier and my feet wouldn't have been so heavy.

Weighted Box Jumps
5 x 3 @ 30" with 8#
Actually missed my last jump on my second set. I almost ate it hard! Anyhow, I have to pay attention on 30, 24 is pretty easy but 30 I have to focus on every rep. Good stuff.

DE Bench
5 x 135
5 x 155
12 x 2 - 175 Every 30s
Got pretty tough on the last two sets, but tried to be as dynamic as possible.

Planned on doing snatch as well but got sidetracked talking to my buddy on FB. Oh well, I'll do it tomorrow.
__________________
My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Old 02-21-2013, 06:17 AM   #424
Joe C Thomas
Member Joe C Thomas is offline
 
Joe C Thomas's Avatar
 
Profile:
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

21 Feb 13

Lateral Cone Hops
3 x 20
Over 1' object, felt good and light. Not bad.

Hi Hang Snatch
8 x 1
45, 95, 110, 115, 120, 125, 130, 135
Got the last one pretty easily, still catching high, but a little lower. Also, didn't hardly have to press it out at all.

DE Box Squat
5 x 135
12 x 2 - 225 every 30s
Felt good and powerful. Good work.
__________________
My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Old 02-25-2013, 12:28 PM   #425
Joe C Thomas
Member Joe C Thomas is offline
 
Joe C Thomas's Avatar
 
Profile:
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

I have been sick for the past few days. It has really taken its toll. I haven't been sleeping and had no appetitie. I've lost about 10 lbs, which in all honesty, I probably needed to do anyways. Still trying to get my appetite back and I am so weak and not sleeping I can't even imagine working. UGH. SUCKS!!!
__________________
My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Old 02-25-2013, 02:41 PM   #426
Matthew Williams
Member Matthew Williams is offline
 
Matthew Williams's Avatar
 
Profile:
Join Date: Jul 2008
Location: Chelmsford  Essex
Posts: 1,710
Re: El Capitan's Crossfit Log

Hey Joe, sorry to hear you're not well. I went through a period after xmas when I struggled with a heavy cold. Just take it slow, get your appetite back, hydrate and the training will come back. The mistake I made was rushing right back in and ended up with a nice cash of tendonitis in my arms
  Reply With Quote
Old 02-28-2013, 09:49 AM   #427
Joe C Thomas
Member Joe C Thomas is offline
 
Joe C Thomas's Avatar
 
Profile:
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

Quote:
Originally Posted by Matthew Williams View Post
Hey Joe, sorry to hear you're not well. I went through a period after xmas when I struggled with a heavy cold. Just take it slow, get your appetite back, hydrate and the training will come back. The mistake I made was rushing right back in and ended up with a nice cash of tendonitis in my arms
Thanks man. I'm feeling much better, still hacking up stuff but much better. Going to try and workout tomorrow. We'll see how it goes.
__________________
My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Old 03-04-2013, 10:45 AM   #428
Joe C Thomas
Member Joe C Thomas is offline
 
Joe C Thomas's Avatar
 
Profile:
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

4 Mar 13

First workout back after two weeks of being sick. Man, I have no energy! I was smoked quick!

@ Lightning Crossfit on Eglin AFB

Warmup
500 m row
3 rds
10 squats
10 Hand Release Pushups
10 Lunges

Squat Cleans
8 rds of 2 emom @ 85% 1RM
Used 155, felt pretty good, concentrate on getting in a deep squat, also got a few pointers about shrugging the weight up and not swinging it out.

WOD
12 min AMRAP
8 Ring Dips
10 KBS @ 32 kgs (72#)
12 Box Jumps 24"
Did 3 rds as RX'd then had to drop weight on KBS to 20 kgs and got 2 more rounds.

Cash out
30 GHD Situps

Good workout but I felt pretty bad the entire time. Just had no energy. The box jumps and KBS really took it out of me.
__________________
My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Old 03-05-2013, 10:56 AM   #429
Joe C Thomas
Member Joe C Thomas is offline
 
Joe C Thomas's Avatar
 
Profile:
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

5 Mar 13

Snatch Pull + Hang Snatch
10 x 1
45, 65, 65, 85, 85, 105, 105, 125, 125, 145
I think I tied my PR but I'll have to check. It felt good, I could have gotten 155 I think.

a) Snatch Pulls
3 x 5 - 155, 175, 175
Weight was pretty good, struggling to get it very high on the last few reps.

b) BTN Snatch Grip Press + 1 OHS
3 x 3 - 95, 85, 85
My left shoulder really limited me on these. Felt like it was about to pop out on every press.

3 rds
GHD Situps -15
Nose and Toes to wall - 60 s holds
Got 50 ish on each handstand, it was tough having only my nose and toes on the wall, I kept wanting to roll forward and found myself doing a freestanding HS more than not.

Decided not to do a METCON today. Still a good workout. It's awesome having all the equipment, not too mention someone to help fix form.
__________________
My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Old 03-07-2013, 07:40 PM   #430
Joe C Thomas
Member Joe C Thomas is offline
 
Joe C Thomas's Avatar
 
Profile:
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Re: El Capitan's Crossfit Log

7 Mar 13

MU
5 x 3
First 3 sets were with feet on the ground, and last two were using a very thin band. I like using the band, never tried that before. Need to use a little lighter one though. I think I just need to work on my pull strength a lot.

WOD
CF Open 13.1

17 min AMRAP
40 Burpees
30 Snatch - 75#
30 Burpees
30 Snatch - 135#
20 Burpees
30 Snatch - 165#
10 Burpees
Snatch - 210#
Total Reps= 106

I got through 6 at 135#, but I missed 4 reps! I also rested a lot because I figured there was no way I was getting passed the 135# round. I did find a glaring weakness in my Snatch technique, I'm using way too much shoulder! I could tell because I missed my first 135# because my second pull was terrible and I could feel it all in my shoulders. After that I really worked at exploding off the floor. Missed a few more later, but 135 is heavy for me!
__________________
My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Brent's WOD Log - Crossfit + Crossfit Football Brent Blackburn Workout Logs 596 01-03-2013 12:23 AM
Crossfit Mom Log Amy Larson Workout Logs 16 10-22-2010 03:13 PM
Mommy, I want a Crossfit log, too. Stephanie Walters Workout Logs 13 08-23-2010 09:53 PM
Evelyn's CrossFit Log Evelyn Scarborough Workout Logs 0 09-14-2008 08:09 PM
Ian Crossfit Log Ian Jimenez Workout Logs 27 05-05-2007 10:08 PM


All times are GMT -7. The time now is 02:05 AM.


CrossFit is a registered trademark of CrossFit Inc.