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-   -   El Capitan's Crossfit Log (http://board.crossfit.com/showthread.php?t=57890)

Joe C Thomas 10-06-2010 07:03 AM

Re: El Capitan's Crossfit Log
 
06 Oct 10

After my LONG break............ I'm back in the gym. You know what sucks, when you spend several days in a row of sleeping in, it's freakin tough to get up early. Anyhow, I've decided I'm going to start focusing on my running and CFE. So, I'm shooting for 3 CF WODs a week, and 3 CFE WODs a week. It's on like Donkey Kong! I have a half marathon on Nov 13 and a full marathon in January. Here's what I did this morning:

Back Squats
5 x 135 lbs - warmup
5 x 225 lbs - warmup
5 x 250 lbs - Working Set
5 x 250 lbs - Working Set
5 x 250 lbs - Working Set

It was tough, but easier than I thought it would be. I know I got at least 1 each set that was A to G, but a few that were questionable. Anyhow, felt good about it.

CF WOD - 101005
Bench Press
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
60 s rest in between

I started with 225, but that was really freakin tough, so I dropped to 205, which was still tough but doable. Good little WOD. Total weight lifted was=4140. Pretty cool!

Joe C Thomas 10-07-2010 06:25 AM

Re: El Capitan's Crossfit Log
 
06 OCT 10

PM: Played a flag football game tonight. But since I'm the new guy on a team that has been playing together for 15 years, they never even looked my way! So, I decided to make the best of it and run 20 yd sprints the entire game. I must have done about 20. I also did sets of pushups when the defense was on the field. Whatever.

07 OCT 10

I attempted to play basketball this morning but since only 3 people showed up we couldn't play very much. So we played knockout, which is fun and gets you running a lot but not a hard sweat. I also did about 15 max jumps and I'm easily grabbing the rim with one hand now. Can't wait till I'm getting up there with two, and then dunking it home! I'm gonna run this afternoon after work. I'm gonna do the CFE workout of 4 x 5 min intervals for maximal distance. I'll let you know how it goes.

Joe C Thomas 10-08-2010 06:43 AM

Re: El Capitan's Crossfit Log
 
07 Oct 10

PM: CFE WOD - 4 x 5 min intervals

I did a run with 5 min intervals with 3 min of rest between intervals. It was tough, but a good run. Here's how far I got:

#1 = .67 mi @ 7:28 min/mi
#2 = .71 mi @ 7:02 min/mi
#3 = .72 mi @ 6:56 min/mi
#4 = .73 mi @ 6:51 min/mi

I'm pretty happy with that. I feel like I can get to .8 mi per interval which would put me at 6 min/mi pace. We'll see!

Joe C Thomas 10-10-2010 12:27 PM

Re: El Capitan's Crossfit Log
 
8 Oct 10

Rest Day

9 Oct 10

OH Press
5 x 45 lbs - Warmup
5 x 95 lbs - Warmup
5 x 155 lbs - Too much. Barely got all reps
5 x 135 lbs - Good weight
5 x 135 lbs - Good Weight

CF WOD
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 50 lbs DB
Right-arm Kettlebell snatch, 50 lbs DB
Pull-ups

12:38, HOLY CRAP!!! That was tough!

Joe C Thomas 10-12-2010 06:28 PM

Re: El Capitan's Crossfit Log
 
10 Oct 10

Lazy

11 Oct 10

Lazy

12 Oct 10

AM: Basketball, about 45 min of 2 on 2 and 3 on 3. Good times.

PM: Warmup - 400 m run - 2 min

Deadlift
5 x 140 lbs - Warmup
5 x 225 lbs - Warmup
3 x 5 x 275 lbs - Working set

CF WOD "Tabata This"

Tabata Row
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Pullups
Rest 1 min
Tabata Pushups
Rest 1 min
Tabata Situps
Rest 1 min

Row= 7/7/7/7/7/8/7/7 = 57
Squats= 12/12/12/12/12/12/12/12 = 96
Pullups= 5/5/5/5/5/5/5/5 = 40
Pushups= 12/12/12/12/12/12/12/12 = 96
Situps= 10/10/10/10/10/10/10/10 = 80

Total = 369

My back is tight, just need to make sure and stretch it out tonight.

Joe C Thomas 10-18-2010 11:57 AM

Re: El Capitan's Crossfit Log
 
OK I've been sucking lately. My elbow has been killing me and I've lost a lot of steam for some reason. I need a goal. Or a partner. Or someone to train. Or something. I'm just bored. UGH! Here's my crappy workouts as of late:

13 OCT 10
Flag football game. Ran a lot of sprints. Got thrown the ball once and it was about 10 yards short. I also threw a lot during warmups and my elbow is hurting pretty bad now.

14 OCT 10
Basketball. Had enough to do 3 on 3 this morning, it was pretty fun. Elbow hurt afterward.

15 OCT 10
Bench Press

5 x 95 - Warmup
5 x 135 - Warmup
5 x 185 - Working
3 x 205 - Working

I stopped midset because my elbow was throbbing.

16 OCT 10
Nothing

17 OCT 10
Played about 2 hours of Volleyball. Really fun and refreshing but my achilles, knees, and shoulders were sore as crap afterward. I can tell I haven't been playing lately.

18 OCT 10
Front Squats

5 x 45 - Warmup
5 x 135 - Warmup
5 x 155 - Warmup
5 x 185 - Working
5 x 185 - Working
5 x 185 - Working

Felt good. Tough but good.

I had planned to do a WOD but I just had no motivation at all. I SUCK AGAIN!

Joe C Thomas 10-22-2010 01:53 PM

Re: El Capitan's Crossfit Log
 
19 OCT 10
Basketball, 3 on 3 for about an hour.

20 OCT 10
Nothing, just rested. It's so easy to turn off that alarm!

21 OCT 10
Basketball, 3 on 3, in the morning.
2 mile run with Ty (my dog), and about 20 min worth of maximal jumps. Dunk attempts and practice. Getting up pretty good now, but my knee is a little sore now.

22 OCT 10
Squats
5 x 45 - Warmup
5 x 135 - Warmup
5 x 225 - Warmup
3 x 3 x 275 - Working Sets
Felt good. Tough but good. My knees are a little tender, but i think that's from basketball and jumping.

Bench Press
5 x 45 - Warmup
5 x 135 - Warmup
5 x 185 - Warmup
3 x 3 x 205 - Working Sets
My elbow felt ok, not good. My right arm seems to be a little weak for some reason.

Joe C Thomas 10-25-2010 07:07 AM

Re: El Capitan's Crossfit Log
 
23 OCT 10
Cleaned the house and drove to MS. Still felt crappy, alergies. So I decided eat a bunch of crap, drink beer and watch football. That's a workout right?

24 OCT 10
Went to the Saints game. Watched them suck, ate nachos, popcorn, had 3 beers, and an italian hoagie. Then drove home in the pouring rain! What a wonderful day!

25 OCT 10
Deadlift
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 3 x 285 lbs

Decline Bench
12 x 45 lbs
3 x 10 x 135 lbs

Joe C Thomas 10-27-2010 04:53 AM

Re: El Capitan's Crossfit Log
 
26 OCT 10
Full court basketball, 1 hour. Good run! All day underwater at work.

27 OCT 10
Bench Press
5 x 45 lbs - Warmup
5 x 135 lbs - Warmup
5 x 185 lbs - Warmup
3 x 3 x 215 lbs - Working Sets

My shoulder and elbow are still sore. WTC!

Wtd Pullups and Hanging Leg Raises
3 rds of 4 PU with 20 lbs, and 10 HLRs

My elbow and shoulder are pretty sore. UGH.

All day underwater again at work.

Joe C Thomas 10-29-2010 06:34 AM

Re: El Capitan's Crossfit Log
 
28 OCT 10
Sick, didn't want to push it because I'm going to be in the field all day.

29 OCT 10
Sick again. I'm hoping I can go Saturday morning. We'll see. UGH, this sucks!


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