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Joe C Thomas 06-12-2010 08:29 AM

Re: El Capitan's Crossfit Log
9 Jun 10

Rest Day
Tried to play basketball but couldn't find anyone to play with me. :(
I did shoot and work on some of my jumps. I'm getting up pretty good now, a good 6 in over the rim. I probably only need 3 more inches and some more technique work and I'll slamming them home!

10 Jun 10

5 x 5 Deadlifts - 185, 205, 205, 225, 225 - I wanted to go back to the basics and start from scratch. My back is a little sore but I feel like this is a good starting point. I want to start dealifting at least once a week, and preferrably twice.

5 x 3 Incline Bench - 185, 205, 205, 205, 205 - I probably could have done more with a spot but I felt good about how I controlled that weight.

Joe C Thomas 06-13-2010 07:06 PM

Re: El Capitan's Crossfit Log
Some how I got off a day but the above workout was on friday after scuba diving.

12 Jun 10

2.5 hours of yard work, and I've never sweated that much. I was going to get a run in but I was seriously smoked! It was hot as ballz!

13 Jun 10

3 hours of volleyball, indoor. It was a lot of fun! My knee is still tender and I can definitely feel a difference but I was jumping as high as ever, I was just very timid on my lateral movement, and my timing was off. Good time though.

Joe C Thomas 06-14-2010 05:15 PM

Re: El Capitan's Crossfit Log
14 Jun 10

I did a gymnastics warmup today and it was pretty fun.

10 - Muscle Ups - I did some progressions on my rings and got one with a little hop. Almost there.
5 - Rope Climbs - My garage is only about 9.5 ft high, so I sat on the ground and tried to climb just arms, I got to the top once, but my legs were flopping everywhere.
3 x 5 HSPU - I did them on my parallettes and touched my head to a volleyball which is about 1 inch below the bars.
1 min Handstand - I used the wall the whole time but not crazy, I maintained a tight core and fought through a cramp, but I got it!
20 max vertical jumps - practiced dunking on my goal, it's about 9'8" and I can get above it, but not real high.

12 min AMRAP
5 Pull ups
10 Push ups
15 Squats

9 rounds plus 3 pull ups. I was shooting for 10 and should have got it. I'll get it next time!

Joe C Thomas 06-16-2010 01:40 PM

Re: El Capitan's Crossfit Log
15 Jun 10

Took a rest day.

16 Jun 10

I've got to start going to the gym in the mornings again. I had no energy or motivation this morning. UGH!

Warm Up
3 rds of
10 - OHS with bar
5 - Pull ups
5 - Dips
10 - Good Mornings with bar

I attempted the mainsite WOD from yesterday and got

500 m row - 1:58 (Not a bad time but for the last 100 m I was about to puke, like seriously had to keep my mouth shut or puke might fly out!)
11 - 205 bench press, 4 - 195 bench, then......

EPIC FAIL!!!!!!! I just had nothing! :censored:

WHAT THE CRAP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Joe C Thomas 06-16-2010 05:13 PM

Re: El Capitan's Crossfit Log
I also just went to the driving range for an hour.

Joe C Thomas 06-18-2010 09:50 AM

Re: El Capitan's Crossfit Log
17 Jun 10

I did a CF Football workout, but it ended up being todays mainsite WOD, weird!

Warm up
.75 mile jog at about 8 min/mile pace

10 rds on the minute of:
100 meter sprints - I averaged 14 sec, but not real accurate because I timed myself
Rest - The remainder of the minute

I actually had to take about a 5 min break at the half way point and then I took two minutes after 8, because I was about to puke my guts out and I had lost count.

Cool down
.75 mile jog at about 9 min/mile

I also did some vertical jumps at an outdoor basketball court near the field, and I found that even after 5-100 m sprints I could grab the rim with one hand with a two step run up! I'm getting up there now!

Joe C Thomas 06-21-2010 11:30 AM

Re: El Capitan's Crossfit Log
18 Jun 10

Rest Day

19 Jun 10

Golf, 18 holes, 6 hours of beach games, volleyball, swimming, etc

20 Jun 10

3 hours of Volleyball

Joe C Thomas 06-22-2010 07:17 PM

Re: El Capitan's Crossfit Log
21 Jun 10

I decided to rest, my right hamstring (leg with the bad knee) is really tight and sore. I think I may have strained it during volleyball. I had my wife (the yoga expert) help me stretch and it felt better.

22 Jun 10

1 hour of 2 on 2 basketball in the morning. Then I dove 2 bridges for work. I did get in a workout once we got to where we are staying. Here's what I did:

Warm Up
3 rds of
15 sec L sit
10 dips
8 pullups
15 decline pushups

Handstand practice

50, 40, 30, 20, 10
Double Unders


I was just happy I finished it because my jump rope broke! I whipped my back like 20 times!!!!! Good hard WOD though.

Joe C Thomas 06-23-2010 05:07 PM

Re: El Capitan's Crossfit Log
23 Jun 10

HOLY CRAP!!!!!!! Underwater bridge inspection is a lot more exhausting than I thought it would be! 6 hours in the water swimming against tides, currents, from bent to bent, we covered over a mile today!!! No workout today, my body needs rest!

Joe C Thomas 06-28-2010 01:33 PM

Re: El Capitan's Crossfit Log
24 Jun 10

Another 6 hours in the water. Tough day.

25 Jun 10

Drove back for 5.5 hours, then finished work, but did nothing physical. LAZY!

26 Jun 10

4 hours of Yard Work. I worked my arse off! I thought about running, but was smoked in the afternoon!

27 Jun 10

3 hours of volleyball, we only had two teams so we played almost the entire time. Felt good but I wish I would have worked out or run in the morning!

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