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Old 01-24-2014, 07:02 AM   #581
Joe C Thomas
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Re: El Capitan's Crossfit Log

1.24.2014

WU: Yoga-lates
Run 400m or Row 500m
-then-
Samson Stretch, 10 Counts
60 Second, FLR
5 reps, Walkouts
10 Count, SuperMan
20 Count, Hollow Position
10 Count, Superman
5 reps, Walkouts
60 Sec, FLR Samson Stretch,
10 Counts
-then-
Run 400m or Row 500m

PERF: Metcon (AMRAP - Reps)

5 Minute AMRAP:
15 Push Jerks (95/75)
9 Bar Facing Burpees
Total Reps=75

-Rest 3 Minutes-

4 Minute AMRAP:
21 KB Swings (70/53)
9 Goblet Squats (70/53)
Total Reps=50

-Rest 3 Minutes

3 Minute AMRAP:
Wall Ball Shots (20/14)
Total Reps=53

***Score is total reps across all three AMRAPS

Total Reps=178

Pretty tough. Those 2 pood KB Swings destroyed me! And wall balls sucked pretty bad too!
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Old 01-28-2014, 05:51 AM   #582
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Re: El Capitan's Crossfit Log

1.25.14

Ran a 5 km with a buddy. Very slow, like 30 minutes, but it was fun. Good recovery run.

1.26.14

Rest day

1.27.14

Felt like crap when I got up. Not sure why but decided another day off wouldn't hurt.

1.28.14

WU:

3 rds:
10 Air Squats
10 Good Mornings

Dynamic Stretching - 5 min

Workout

Depth Drops 20" Box - 4 x 5
Rhytmic Jumps - 4 x 10
Rebounds 9' Target - 3 x 20 @ 8#
OHS - 4 x 5 @ 45/65/95/115
Deadlift - 4 x 8 @ 135/185/205/225

Pretty good workout. Tried to go a little lighter on the lifts and really explode out of the hole. I've got to remember to stretch throughout the day so I'm not stiff tomorrow.

Dunk Training Day 1: Complete!
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Old 01-31-2014, 09:05 AM   #583
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Re: El Capitan's Crossfit Log

1.29-30.14
Rest days due to Snow-maggedon!!

1.31.14

ME Upper Day

Bench
Work up to a heavy 3
10 x 45, 8 x 135, 5 x 155, 5 x 185, 3 x 195, 3 x 205, 3 x 215
Felt really heavy for some reason, but I guess I haven't benched in a few months

Chinups-Deadhang
3 x 5
I still suck at these.

Superset 1
Seated Cable Rows - 3 x 8 @ 115#
Rear DB Flyes - 3 x 8 @ 25# ea

Superset 2
KB Shrugs - 3 x 10 @ 80# ea
KB Curls - 3 x 8 @ 30# ea

Not a bad little workout. Gonna hit the gym tonight and play ball and do my plyos.
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Old 02-02-2014, 07:20 AM   #584
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Re: El Capitan's Crossfit Log

2.1.14

PT Test

Ht: 73"
Wt: 205#

Waist Circumference: 35.5"
Points: 17.6/20

1 Min Pushups: 60
Points: 10/10

1 Min Situps: 60
Points: 10/10

1.5 Mi Run: 10:28 - PR
Points: 57.8/60

Total Score: 95.4/100

Not too bad. Run felt pretty good, I made my turn at 4:45 (at 3/4 mi) which would put me at 9:30 (maxing the points) but I lost a minute on the way back. Just to need to put in some more miles, lose 1/2" on my waist and I'm good!

2.2.14

Rest Day
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Old 02-03-2014, 08:22 AM   #585
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Re: El Capitan's Crossfit Log

2.3.14

WU:

3 rds:
10 Air Squats
10 Good Mornings

Dynamic Stretching - 5 min

Workout

Depth Drops 20" Box - 5 x 5
Rhytmic Jumps - 5 x 10
Rebounds 9' Target - 3 x 20 @ 8#
OHS - 4 x 5 @ 95/115/125/135
Deadlift - 4 x 6 @ 135/185/205/225

Was supposed to do 245 and 265 on my deads but I wasn't feeling it and I was running late. Anyhow, definitely feeling my joints from the increased impacts from jumping more. Just gotta push through.
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Old 02-04-2014, 12:19 PM   #586
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Re: El Capitan's Crossfit Log

2.4.14

Basketball Day!!!
Played 4 on 4 for an hour this morning. Didn't feel really springy so I didn't try any jumps. Had fun, but couldn't hit a shot to save my life.

Lunch Run
4 mi - 35 min (8:43 pace)
Was tight and sore at first, felt pretty good the last mile. Wasn't trying to push it too hard, just a comfortably hard pace.
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Old 02-05-2014, 08:11 PM   #587
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Re: El Capitan's Crossfit Log

2.5.14

Jumping Portion

depth drops (30cm box) - 3x5
skips for height - 3x10
rhythmic jumps - 3x10
1-leg line hops - 3x20 each leg

Chest/Tris Workout

Incline DB Press - 4x10, 1xDropset
40/50/50/50, 7x50/7x45/7x40

Incline Flye - 3x10 @ 25 ea

DB Flat Press - 4x10 @ 50 ea

Superset - 3x10 ea
Bar Dips/Pushups

Superset - 3x10 ea
Skull Crushers - 20 ea
Close Grip Bench Press - 25 ea

Tricep Pushdown - 3 x 12 @ 120

OH DB Tri Ext - Dropset - 8 x 20/15/10

Abs
4rds of
Hanging Knee Raise 15/15/10/10
Crunches 15/10/10/10
Rev Crunches 15/15/10/10
Broomstick Twist 25/25/25/25

Good workout. First time in a long time doing a bodybuilding type routine. Probably won't be able to move my arms after that type of volume and specific muscle work.
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Old 02-06-2014, 05:19 AM   #588
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Re: El Capitan's Crossfit Log

2.6.14

No pullup bar, so I couldn't do them.

Bentover Row
12x120
12x150
8x150/8x140/5x130

Close Grip Pulldowns
12x130
12x150
10x150/10x140/8x130

DB Single Arm Row
3 sets of 8 ea x 50

Straight-Arm Lat Pulldowns
5 rds of 15
80/80/90/90/90

Cable Curls
4 rds of 12
45/60/80/90

Incline DB Curls
12x25
3 rds of 10x25

Superset - 2 rds
Spider Curls - 8 x 25 ea
DB Hammer Curls - 10 x 30 ea

I'm sure my arms are going to be good and smoked after this one.
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Old 02-10-2014, 10:18 AM   #589
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Re: El Capitan's Crossfit Log

2.7.14

Took a rest day after all that traveling.

2.8.14

Jump Workout
Used my goal at home. It only goes up to 9'5", so I measured my height from that. I also re-measured my standing reach, I thought it was 8', but it's actually 7'11".

standing vertical jump - 5x1
Was getting my whole hand consistently above the rim, ~25"

2-step approach vertical jump - 5x1
I was trying to dunk on these, and started getting them in by the end.

full approach vertical jump - 5+ x1
I did several dunks, two handed, and one handed. I also did some high touches and got ~29"

running vertical jump - 5+ x1 each leg
A little lower on these cause I haven't practiced them very much, ~27"

overhead squats - 4x5
95/115/135/145
Felt good. Keep moving the weight up.

box squats - 5x6 (50-75%)
185/205/225/245/265
Weight felt good. Last set was difficult, but didn't stall out on the lift at all.

Good workout overall.

2.9.14

Rest day.

2.10.14

Schedule got all jacked up. Gonna have to take another rest day. If I don't play basketball in the morning I will do my jumping workout and shoulders. We'll see.
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Old 02-11-2014, 07:13 AM   #590
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Re: El Capitan's Crossfit Log

2.11.14

Basketball Day! Played 3 games of 4 on 4 this morning. About an hour of constant games. It was fun, good sweat. Didn't try too many jumps. I don't jump well in the mornings. Anyhow, I didn't play great, but not bad.
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