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Joe C Thomas 05-15-2010 03:30 PM

Re: El Capitan's Crossfit Log
15 May 10

I did a CFE WOD today. It was pretty tough.

5 min warm up jog at approx 8 min/mile

20 rds of 10 sec on/5 sec off

5 min cool down jog at approx 9 min/mile

About 2 miles in all, but I was pretty smoked by the end of it.

Joe C Thomas 05-16-2010 07:03 PM

Re: El Capitan's Crossfit Log
16 May 10

Rest day! My back is still pretty tight, but it's getting better. I played 2 hours of volleyball tonight, but not incredibly intense. A great active recovery type of event, and really fun. Tomorrow I'm going to do the C&J WOD. I'm also going to work on my push ups and pull ups during my warm up. I'm going to shoot for 160 on the C&J.

Joe C Thomas 05-18-2010 05:40 PM

Re: El Capitan's Crossfit Log
17 May 10

LAZY! That's it. LAZY!

18 May 10

I felt like crap in the morning, and had to work late. I tried to get in a workout when I got home, but had no motivation! I worked on my handstand, and did a set of 10 pullups, 20 ring pushups, 30 situps, and then just gave up.

Joe C Thomas 05-19-2010 06:08 PM

Re: El Capitan's Crossfit Log
19 May 10

1 x 5 155 on Bench Warmup
3 x 5 185 on Bench
after each set I did a set of 20 decline, 1 leg pushups, switch legs after 10

4 - 20lbs weighted pullups
6 - strict pullups
5 - L sit pullups
10 - kipping pullups

50-40-30-20-10 GH Situps and Pushups for time.

I felt pretty good and I don't know how much time I could pull off that, I didn't take many breaks but we'll see!

Joe C Thomas 05-20-2010 08:01 PM

Re: El Capitan's Crossfit Log
20 May 10

My abs and chest are still pretty sore from yesterday. I played 1 hour of 3 on 3 basketball this morning and was dripping with sweat when I left. FUN!

This afternoon I got back from my business trip late and had to do some yard work before we go to my race tomorrow! WARRIOR DASH!!! I did cut the grass, weed eat, and edged which in toto took about 2 hours.

Joe C Thomas 05-23-2010 06:15 PM

Re: El Capitan's Crossfit Log
21 May 10
Travel! We drove 8 hours to north GA for Warrior Dash! Basically just decided to take a rest day before the race.

22 May 10
WARRIOR DASH! Most fun race I've ever done! It said it was 3.22 km, but it was really more like 2.22. But with the obstacles and the terrain, that was plenty! I was freakin smoked afterward. Then I ate a turkey leg and drank some beer and I was good to go!!!

23 May 10
Traveled 8 hours back home. Nursing a sun burn.

Joe C Thomas 05-25-2010 11:09 AM

Re: El Capitan's Crossfit Log
24 May 10

Finally back to work. Today I worked on some gymnastic stuff for my warmup. Did some rope climbs from a seated position, the only way to get any climbing in my garage! I also practiced handstands, and went through the muscle up progression with toes on the ground to free dip. It felt good, I'm going to find a good spot to hang my rings up high and really go for it! I know I can get it. I'll get my wife to record it and hopefully you'll see me knocking it out soon! I did "JT" in my garage which was a lot tougher than I thought it would be! I had to scale it, and used generally horrible range of motion throughout!


Ring Dips
Push ups

(OUCH! Lots of room to improve!)

Joe C Thomas 05-26-2010 04:52 AM

Re: El Capitan's Crossfit Log
26 May 10

I had a rushed workout today and basically did ME for my legs. I did OK, but I'm nowhere near my PR.

5 x 3 Deadlifts - 185, 225, 285, 285, 295 (The first one in each set was really hard but the next two weren't as bad!:shrug:

5 x 5 Squats - 185, 195, 205, 225, 235 (The last set I did was actually 3 box squats, and those were tough, my knee was pretty achey so I decided to finish there)

My back is now really tight and sore, I need to stretch. I was thinking Fran today but we'll have to see how tight I still am. I'm thinking I'll go for it anyways!

Joe C Thomas 05-26-2010 07:17 PM

Re: El Capitan's Crossfit Log
26 May 10

My back was sore as crap this morning from those Deads and I could definitely feel my groin from those squats. I need a lot of work. Here's what I did today:

5 x 3 Bench Press - 185, 205, 215, 215, 215 (Felt good, but I know this is one area I want to improve on.)

50 Hanging Leg Raises - 3 sets of 10 reps, and one of 20 reps

95 lbs Thrusters


HOLY CRAP!!!!!! I wanted to quit after the first 10 reps of thrusters! My wrists were killing and going tingly and then my shoulder was killing me on the pullups... Toughest WOD I've done to date!

Joe C Thomas 05-27-2010 06:33 AM

Re: El Capitan's Crossfit Log
Oh, I forgot but I ran a mile in 8:30 after that. It was a nice cool down, when I got on the treadmill, my heart rate was still 178, and that was a good 5 min after I finished Fran!

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