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Old 09-28-2013, 08:57 PM   #551
Joe C Thomas
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Re: El Capitan's Crossfit Log

27 Sep 13

Rest Day

28 Sep 13

Press
Work up to a heavy 3
45, 95, 115, 135, 155, 175
Felt pretty good, heavy but good

WOD
Never got to start. I got a call and to go deal with some work stuff. UGH!!!
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Old 09-29-2013, 08:38 PM   #552
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Re: El Capitan's Crossfit Log

29 Sep 13

Rest Day.

30 Sep 13

Starting two-a-days for the rest of my time before I go home! Doing 5/3/1 in the mornings, with minimal assistance work. Then a Metcon in the evenings. 2 on 1 off. Still keeping protein intake high, and maintaining current carb intake.

AM Workout
Deadlift 5s Week
5 x 155
5 x 185
5 x 225
5 x 245
5 x 275
5 x 315
That was a tough last set. Definitely working on this one.

GHD Situps + GHR
3 rds of 10 ea

I feel good right now. We'll see how the day goes.
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Old 09-30-2013, 09:51 PM   #553
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Re: El Capitan's Crossfit Log

30 Sep 13 (Cont.)

PM Workout:

WOD

5 rds of 3 min AMRAP
2 - Power Clean & Jerk 155#
4 - Front Squats 155#
8 - Incomplete Burpees

1 min rest after each round

11 rds + 1 C&J
Felt pretty good. Hoped for 10, so I got a bonus. That was a brutal workout though.

*First two-a-day down, and it was rough. Need more sleep, and probably a little more food.

1 Oct 13

AM Workout

Press 5s Week
5 x 65
5 x 85
5 x 105
5 x 135
5 x 155
5 x 165

3 rds
8 ea - 35# KB Curls
5 ea way - 35# KB Waist Circles
8 ea - 35# KB Tri Press
5 ea way - 35# KB Waist Circles

Pretty good workout, definitely feeling drained. Gotta eat more.
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Old 10-02-2013, 11:42 PM   #554
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Re: El Capitan's Crossfit Log

1 Oct 13

PM Workout

Boxing Workout
Primarily held mitts for everyone, but still got heart rate up a bit.

2 Oct 13

Rest Day

3 Oct 13

AM Workout

Squat 5s week
45, 135, 165, 195, 215, 245, 275
Felt pretty heavy. Need to work more on this.

Assistance Work
3 rds
10 x Leg Press - 115
10 x Leg Curls - 45
10 x Hanging Knee Raises
Not bad. Need to get a little more focused in the morning.
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Old 10-03-2013, 08:23 PM   #555
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Re: El Capitan's Crossfit Log

3 Oct 13

PM Workout

Warmup

500 m Row
3 rds
5 Deadhang Pullups
10 GHD Situps
15 Air Squats
500 m Row

Split Jerk
Establish 1RM
45, 135, 155, 185, 205, 215, 225, 245 - PR

Decided against the tabata lunges. Just lazy.
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Old 10-05-2013, 09:45 PM   #556
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Re: El Capitan's Crossfit Log

4 Oct 13

Rest Day. Not really intended, but I just didn't have the energy.

5 Oct 13

AM Workout

Bench 5s Week
45, 105, 135, 155, 175, 195, 225
Pretty easy. Probably could have banged out 8 but I'm just getting through it right now

5 rds
Cable Crossovers - 10 @ 35# ea
Rev Cable Crossovers - 10 @ 25# ea

3 rds
Preacher Curls - 8 @ 45#
Tri Ext - 8 @ 45#

Pretty good little workout.

PM Workout

WOD
50 Hang Power cleans (95/65)
20 Double Push Up Burpees over the bar*
50 Shoulder to Overhead (95/65)
20 Partner Wall Ball Shots** (20/14)
50 Power Snatches (95/65)
20 Russian Twists (45/35 plate)
50 Overhead Squats (95/65)
20 Sumo-Deadlift High Pulls (95/65)
14:54
Pretty good workout. Not a crazy smoker, but tough. Actually left out one part of it, but that's ok!
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Old 10-07-2013, 09:30 PM   #557
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Re: El Capitan's Crossfit Log

6 Oct 13

Basketball Day!!!

Played an hour and a half of full court. Won both games, and played pretty well. I was jumping pretty good and I am so much stronger than I used to be. I was guarding the biggest guys on the court and they couldn't push me around. Why didn't I start lifting in high school? I am jumping higher and much stronger around the goal than ever before, and I'm probably 50 pounds heavier than when I was in high school.

7 Oct 13

PM Workout

3 Position Snatch - Floor, low hang, high hang
EMOM for 6 min
6 x 1 - 115#
Probably could have done 125 no problem.

WOD
21-15-9
KBS - 2 pood
HSPU
8:05
Shoulders started giving out at the end. Probably can cut 30 s or so off it.
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Old 11-25-2013, 08:45 AM   #558
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Re: El Capitan's Crossfit Log

25 Nov 13

Well, it's been a while since I posted, but I have been working out. I just started at Crossfit Eastern Shore, and did my first workout this morning. Not a super smoker, just a ton of Deadlifts!!! I definitely push myself with others watching. I would have left a lot of weight on the ground if I was by myself!



Warm-up
Everyone together:
P1
100 split jumps
10 Walkouts
100 split jumps
10 walkouts
P2
15 lunges
10 barbell Good mornings
15 lunges
10 barbell Good mornings
P3
15 KB swings 35/25
20 sec. hollow position
15 KB swings 35/25
20 sec. hollow Position

Good warmup! This is the main part I was missing from working out alone.

Deadlift
spend 10 minutes building to a Heavy (70-80%) Deadlift. DO NOT take more than 5 Lifts to get to the 70-80% Range.
185, 225, 275, 295, 315

Metcon (6 Rounds for weight)
DeadLift
1-10 UB -1-20 UB -1-30 UB***
315, 225, 335, 185, 355, 155
Should have gone a little heavier on the first set, and almost wussed out and did 135 on the final, glad I stuck it out though.

Cool down
Hip Mobility with a band.
Another piece of the pie I was leaving out.

Good first workout. Let's see what happens tomorrow!
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Old 11-26-2013, 07:27 AM   #559
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Re: El Capitan's Crossfit Log

11.26.13

STR: Thruster (12 minutes to build to a heavy 3RM UB (4 sets) )
95, 115, 135, 145
Could have done 155, but didn't want to push it too far

Fit. : Metcon (Time)
9 Thruster 115
18 Pull-ups
7 Thruster
14 Pull-ups
5 Thruster
10 Pull-ups
3:26
UB all Thrusters, and broke the last two sets of pullups in half. Should have broken 3 min! Next time!!!
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Old 11-27-2013, 08:13 AM   #560
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Re: El Capitan's Crossfit Log

11.27.13

CPO

Start each 3 min round with the 3 Power cleans.

Perf.: Metcon (AMRAP - Reps)

6 rds.

3 min ME:
3 Power Cleans 155/105
6 Push ups
9 Air squats

Rest 1 minute.

Total Reps: 366
Ugh!! That was tough. I should have gotten 400! NEXT TIME!!
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