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Old 08-11-2013, 10:07 PM   #521
Joe C Thomas
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Re: El Capitan's Crossfit Log

10 Aug 13

Rest Day.

11 Aug 13

Unintentional Rest Day. I wanted to go for a run but my stomache had other plans. UGH!

Day 56: 150 Pushups
Total: 5700 Pushups

12 Aug 13

AM: Long Run

4 mi Run - 40:42
I had no idea it could be so hot and humid at 0500! I got through 2.5 before I stopped to walk. Walked a bit, ran another quarter, walked a bit, then ran the rest of the way in. Gotta start somewhere!
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Old 08-12-2013, 10:57 PM   #522
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Re: El Capitan's Crossfit Log

12 Aug 13 (Cont.)

PM:

Work up to 1RM Squat Clean and Jerk
45, 95, 115, 135, 155, 175, 185, 205 (power), 225xf
Why can I power clean so much more than I can Squat Clean?

Ring Dips
3 x ME
10, 10, 11


Day 57: 125 Pushups
Total: 5825 Pushups
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Old 08-13-2013, 11:51 PM   #523
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Re: El Capitan's Crossfit Log

13 Aug 13

Work up to 3RM Bench
135, 155, 175, 185, 205, 215, 225, 245, 255 - PR , 275 (f)
Actually felt pretty easy. Probably could have gotten 265, not sure why I tried to jump to 275. Whatevs, I'll take it!

WOD
20 minute AMRAP:
5 Over the bar burpees
3 CTB Pull-ups (unbroken)
1 Deadlift (225)
16 rds + 5 Burpees=149
Whew! Those pullups killed me!


Day 58: 150 Pushups
Total: 5975 Pushups
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Old 08-15-2013, 07:46 AM   #524
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Re: El Capitan's Crossfit Log

14 Aug 13

Rest Day!

Day 59: 150 Pushups
Total: 6125 Pushups

15 Aug 13

WOD
Each test is for time on a 10 minute running clock. This means you will be given 10 minutes for each test and you will start at the beginning of the 10 minutes, however there is a 7 minute Time Cap.

50 Squats 135#
2:32
Maybe a little shallow on some reps, but most were past parallel

40 Pullups
2:05
16 Unbroken - PR
Maybe could have gotten a few more but kept slipping off the bar.

30 Shoulder to Overhead 135#
1:24
Did 20 then 10. The last 10 was freakin tough!!! My hands haven't quite stopped shaking.

Day 60: 150 Pushups
Total: 6275 Pushups
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Old 08-16-2013, 09:20 AM   #525
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Re: El Capitan's Crossfit Log

16 Aug 13

Clean High Pulls
Work up to Heavy 3
135, 185, 205, 225

WOD
800 m Run
30 Hang Power Snatch 65#
400 m Run
30 Russian Twist 20#
200 m Run
30 Floor Wipers 65#
10:28
Pretty good smoker. Had to break up the snatches, but everything else unbroken. Not sure about form on Floor Wipers, but whatevs.

Day 61: 100 Pushups
Total: 6375 Pushups
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Old 08-17-2013, 06:22 AM   #526
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Re: El Capitan's Crossfit Log

17 Aug 13

Deadlift
7 x 1
225, 275, 315, 335, 365, 385 - PR
Ugly, and slipped out of my hand before I completely locked, but I'm counting it!!!

4 rds
5 x Deadlift 135#
25 Pushups
Not for time, just wanted to loosen up my hamstrings and back.

Day 62: 100 Pushups
Total: 6475 Pushups
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Old 08-19-2013, 10:05 PM   #527
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Re: El Capitan's Crossfit Log

18 Aug 13

Rest Day

Day 63: 100 Pushups
Total: 6575 Pushups

19 Aug 13

Snatch
3 x 1 - 65
3 x 1 - 95
3 x 1 - 115
3 x 1 - 135
Felt good. Got full depth in my overhead position. Trying to focus on catching low in my squat.

Squat - ATG
Work up to 3 x 3
135, 185, 205, 225, 245, 245, 245
All the way down, on every rep. Wasn't too bad.

WOD
"Pistols Up"
20 rds
2 Left Leg Pistols
2 Right Leg Pistols
3 C2B
3 Pushups
*Scaled Pistols by holding rack.
14:40
The pullups took a lot out of me. Need to work on my MU.

Day 64: 160 Pushups
Total: 6685 Pushups
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Old 08-21-2013, 10:35 PM   #528
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Re: El Capitan's Crossfit Log

20 Aug 13

Rest Day.

21 Aug 13

Incline Bench Press
Work up to a heavy 5
45, 135, 185, 205, 215, 225, 245

Did sets of 5 pullups. Got 6 Deadhang UB. PR -
Total 35

2 Power Cleans + 1 Jerk
155# - Every 30s for 4 min
Holy crap, that 30s went by fast! Wanted 185 but 155 was plenty heavy.

WOD
3 rds
500 m Row
10 HSPU
10 K2E
Pretty good little workout. Averaged 2 min/500 m, but didn't time the rest of it.

Day 66: 105 Pushups
Total: 6790 Pushups
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Old 08-24-2013, 09:54 PM   #529
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Re: El Capitan's Crossfit Log

22 Aug 13

Unintentional Rest Day.

Day 67: 100 Pushups
Total: 6890 Pushups

23 Aug 13

Squat
Work up to 1RM
5 x 135
5 x 185
3 x 225
3 x 245
1 x 275
1 x 295
1 x 305
1 x 315
1 x 335
Good depth. I feel like anyone would be hard pressed to say I didn't break parallel. Not a PR, but probably a PR for breaking parallel.

WOD
RX: Sour Apples (AMRAP - Rounds and Reps)
20 Minute AMRAP
5 Thrusters - 95#
7 Hang Power Cleans - 95#
10 Sumo Deadlift High Pulls - 95#
8 rds + 15 reps
Ugh, I wanted 10. I should have been able to do it. Next time!

Day 68: 100 Pushups
Total: 6990 Pushups

24 Aug 13

Press
Work up to a heavy 3
45, 95, 115, 135, 155, 175, 185

WOD
10 rds for reps
30 sec ME Double Unders
30 sec ME T2B
1 min rest
285 reps
I could have easily gotten 300. I'll do better next time.

No pushups.
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Old 08-27-2013, 09:33 PM   #530
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Re: El Capitan's Crossfit Log

25 Aug 13

Rest Day

Day 70: 110 Pushups
Total: 7100 Pushups

26 Aug 13

Sick Day!!! Ugh!

Day 71: 100 Pushups
Total: 7200 Pushups

27 Aug 13

Deadlift
Work up to a heavy 5
45, 135, 185, 225, 275, 295, 315
Tied a PR, could have gotten 335.

Push Press
5 x 4
135, 155, 185, 205, 225 - PR
BOOM!!!

WOD
30-20-10 for time
Pullups
Burpees
8:15
26 unbroken pullups!!! PR -

Two new PRs, and 1 tied. Good workout, and I felt like crap too!

Day 72: 110 Pushups
Total: 7310 Pushups
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