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Old 06-09-2013, 12:25 AM   #481
Joe C Thomas
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Re: El Capitan's Crossfit Log

7 Jun 13 (Cont.)

Diet Challenge Day 7
Bfast - 3 eggs, cheese, ham, pineapple, strawberries
Snack - Kashi Bar, banana
Lunch - ???
Snack - ???
Evening Snack - Protein Shake

Sorry. I didn't track it very well. My bad. It was pretty good though.

8 Jun 13

Diet Challenge Day 8
Bfast - 3 eggs, cheese, ham, bacon, pineapple, grapes
Snack - Kashi Bar, beef jerky
Lunch - Chicken Wrap, Cauliflower, Carrots
Snack - Kashi Bar, Cheez-its!!
Evening Snack - Protein Shake

Total Cal= 2067 (approx)
Total Protein=125 g
Total Fat=112 g
Total Carbs=154 g
Total Fiber=16 g

I had my first slip up! I am so weak. I definitely paid for it, I felt like crap playing basketball. Ugh. That sucks.

Played two hours of basketball. My knees are feeling it now. Freakin concrete.

9 Jun 13

PT Test Today
Waist= 37" WTF
Pushups=57 Max
Situps=54 Max
Run=12:00 about what I expected for not running
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Old 06-10-2013, 02:09 AM   #482
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Re: El Capitan's Crossfit Log

9 Jun 13 (Cont.)

Diet Challenge Day 9
Bfast - 3 eggs, cheese, ham, banana
Lunch - Chicken Wrap, carrots, succotash
Snack - Kashi Bar
Dinner - 2 Steaks, broccoli, and corn
Snack - Cheez-its
PWO - Protein Shake

Total Cal= 2294 (approx)
Total Protein=206 g
Total Fat=104 g
Total Carbs=157 g
Total Fiber=26 g

Why can't I stop? I don't know. It's ****ing me off. I had absolutely zero energy yesterday. I think basketball really took a lot out of me and I'm paying for it. UGH!
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Old 06-10-2013, 11:44 PM   #483
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Re: El Capitan's Crossfit Log

10 Jun 13

Diet Challenge Day 10
Bfast - 3 eggs, cheese, ham, banana
Lunch - Chicken Wrap, carrots, succotash
Snack - Kashi Bar
Dinner - 2 Grilled Fish Filets, Cheese Burger no bun, mixed veggies, green beans
Snack - 3 coronas
PWO - Protein Shake

Total Cal= 2147 (approx)
Total Protein=172 g
Total Fat=71 g
Total Carbs=131 g
Total Fiber=28 g

Not a bad day. Felt pretty good about it. 10 days in, 1/3rd of the way done.

11 Jun 13

ME Lower

Squat
Work up to a heavy 5
45, 135, 185, 225, 245, 275, 295

Squat
5 x 1 @ 110% of above final set
325, 325, 325, 325, 325

WOD
15-12-9 Unbroken C&J - No time, heaviest possible
95, 105, 115
Much harder than I thought. I don't think I could have done 135 on the last one, and I know I couldn't have done it on the first set.

Why can't I stop? I don't know. It's ****ing me off. I had absolutely zero energy yesterday. I think basketball really took a lot out of me and I'm paying for it. UGH![/QUOTE]
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Old 06-12-2013, 10:02 PM   #484
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Re: El Capitan's Crossfit Log

12 Jun 13

WOD
With a running clock
1. 3 RFT
10 Power Snatches - 95#
10 HSPU

@ 10:00
2. 3 RFT
10 Thrusters - 95#
10 C2B

@ 20:00
3. 3 RFT
10 Box Jumps - 24"
10 T2B

Finished at 24:13. Not bad. Thrusters sucked, and I'm still taking a bit on my C2B, but I was able to string 5 in a row. Basically didn't rest on the last part. Felt good to knock out a METCON.

Also played about 2 hours of volleyball. Not very strenuous but still playing.

13 Jun 13

ME Upper

Bench
Work up to heavy 5
45, 135, 185, 205, 225

3 x 2 at last set - 225

My elbow started bothering me again. Thought that was done but I guess volleyball aggravated it.

Diet Challenge - I forgot to record my meals from the last couple of days but I ate pretty much the same. I know I only had cheeze its and some ritz for dinner last night, which is crap. I felt it too. I can definitely tell that my stomach reacts to that and it certainly affects my GI system.
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Old 06-15-2013, 09:16 PM   #485
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Re: El Capitan's Crossfit Log

14 Jun 13

Dynamic Lower

Snatch
8 x 1 - 85% (145) OTM
Missed half of them! I was not having a good day. Not sure what was happening.

C&J
8 x 1 - 85% (185) OTM
Missed one, but they were pretty hard. Ugh, this sucks.

Dissappointing.

Diet Challenge: Quickly losing steam. I'm half way through and I'm doing ok. I have had some cheez its and Ritz, but 4 days have I cheated with those. I'm still doing good on the bread and sodas. I want this to become the norm and see how I feel.

15 Jun 13

Rest Day

16 Jun 13

Maybe Volleyball, I'm so tired!
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Old 06-17-2013, 09:26 PM   #486
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Re: El Capitan's Crossfit Log

17 Jun 13

Starting 100 pushups for 100 days.

100 Pushups

Workout

1. Snatch Balance
work up to a heavy single
45, 65, 85, 95, 115, 125, 135, 145
It's weird that I can power snatch more than I can snatch balance.

2. Snatch
5x1 Heavy - Not max efforts. Heavy, moderate and light weights are described in the FAQ page.
145
Missed once, but got 5 good ones.

3x2 Moderate
115
Pretty easy. Felt light after 145.

3. "Short Fat Nancy-Row instead"
3 RFT:
500m Row
15 OHS, 95
12:00
A guy jumped in on the rower and I had to set up a new one which took some time, but not bad. OHS suck!

18 Jun 13

1. Clean Pull
3 x 1 at 110% of max clean.- 225#
Pretty heavy. Tried to pull it to my chest, pretty close.

2. Power Clean
2 x 1 heavy - 185#
Missed the first one, but got two after that.

3. Power Clean and Jerk
2 x 1 heavy - 185#
Missed the 2nd one, but made up for it. I also think it's weird that I can Jerk more than I can clean.

4. "Black and Blue"
5 RFT:
10 Power Cleans, 95
10 Burpees
8:51
Smoker. Need to probably do 115 on Pwr Cleans next time.

Cash Out:
Day 2: 100 pushups
Total: 200 pushups

Diet Challenge Day 18: Been a lot better about not snacking (even healthier options) during the day. Still good on no soda or breads. I know I still have a ways to go but I feel like I am on the right track now.
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Old 06-20-2013, 08:46 PM   #487
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Re: El Capitan's Crossfit Log

19 Jun 13

Rest Day

Day 3: 100 pushups
Total: 300 pushups

20 Jun 13

Inadvertant rest day. Felt like crap this morning. Then had a softball game in the evening.

Day 4: 100 pushups
Total: 400 pushups

21 Jun 13

Max Effort Day

Determine Bench 1RM
45, 135, 185, 205, 225, 235, 245, 255
Was clean, but my elbow is still bothering me a little. I feel like I'm getting there though. 300 here I come!

Determine Squat 1RM
45, 135, 185, 225, 275, 295, 315, 325, 335, 345 -
Felt pretty good about that weight. Not sure why I can get 3 at 335, but only 1 at 345. Not a huge deal.

I'm happy I guess. I wanted 275 on bench but this elbow thing really set me back. I'll just have to keep at it. I would also have liked to break 350 on squat, not too mention I think I might have been a little shallow on my depth at 345. Gotta keep working!

Day 5: 100 pushups
Total: 500 pushups
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Old 06-22-2013, 10:21 PM   #488
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Re: El Capitan's Crossfit Log

22 Jun 13

Snatch
10 min to find 1RM
135, 145(f), 145(f), 145(f)
What the crap?! I can normally get that easy!

C&J
10 min to find 1RM
135, 155, 185, 205(f)
Another crappy performance. What is going on?

Front Squat
10 min to find 1RM
135, 155, 185, 205
Ugh. Ugh. UGH!!

All around crappy!

Day 6: 100 pushups
Total: 600 pushups
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Old 06-24-2013, 12:37 AM   #489
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Re: El Capitan's Crossfit Log

23 Jun 13

Rest Day. Starting the Whadayasnatch Phase tomorrow. I'm stoked. I need a lot of work on the Oly lifts

Day 7: 100 pushups
Total: 700 pushups

24 Jun 13

Snatch Push Press + 2 OHS
Work up to a Heavy
45, 65, 85, 95, 115, 135
Felt good, OHS really got my shoulders. Thanks pushups!

Snatch
1 x 1 Heavy
135, 145 (f)
WTF!!! That sucked. I'm definitely using way to much arms. I need to work on that.

2 x 2 Moderate
115, 115
Felt pretty good. Focused on going into a full OHS. I had one that I finally got that weightless feeling. I need to practice more with this weight and really focus on form

Front Squat
1x1 heavy
115, 135, 155, 175, 185, 205
1x2 Moderate
185
Felt pretty good.

I was supposed to do Diane but the gym was pretty crowded and I couldn't get to the wall. I'll try and get back to the gym this evening.

Day 8: 100 pushups
Total: 800 pushups
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Old 06-24-2013, 08:39 PM   #490
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Re: El Capitan's Crossfit Log

24 Jun 13 (cont.)

1 hour of Yoga/Pilates
Definitely more Pilates than Yoga but it was a nice change of pace.

25 Jun 13

1. Clean and Jerk
5x1 heavy and across
45, 95, 115, 135, 155, 185, 185, 185, 185, 185
Heavy but not bad. Good choice of weight on this one.

2. Back Squat
heavy single
2x2 moderate
185, 225, 245, 275, 295, 315
2 x 2 - 315
Probably should have gone a little heavier on my single. Maybe 325ish. Next time...

3. Open 12.5
7 minute up ladder of:
3 Thrusters 95/65
3 C2B Pull ups
6 Thrusters
6 C2B
9.12.15... as high as possible in 8 minutes
Got through the round of 12 completely. So that means I did 30 Thrusters, and 30 C2B. Glad I did it though. I think I did this one not to long ago so I'll check and see what I got before.

Day 9: 100 pushups
Total: 900 pushups

I have a softball game and I am planning on running this evening afterward. I am also still working on my diet. I am slightly limited by the availability of stuff here but I am doing my best to get at least two veggies and no bread or sugars at each meal. Still a long way to go, but I feel like I'm moving in the right direction.
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