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

Joe C Thomas 05-04-2010 02:39 PM

El Capitan's Crossfit Log
 
OK, I'm in it now. Crossfit has now become my primary sport and all others are secondary. The entire time I have been on this site I have always used crossfit as a means to some other goal. No mas! I'm here to do crossfit, and everything else will be a supplement in order to help me improve my crossfit skills! So here's what I'm working with:

Age: 29
Ht: 6'1"
Wt: 200 lbs
Pull Ups: 5 Deadhang, 12 Kipping, 6 false grip on rings
Dips: 20 on bars, 10 on rings
Back Squat: 255 x 3, to butt touching the bench
Bench: 205 x 3
Deadlift: 255 x 3
OH Press: 155
C & J: 155
L sit: 30 s on parrallettes, 15 s on rings
Hand stand: 60 s on wall, 10 s free

I don't have any milestone WODs yet. I had knee surgery in July of last year (ACL, MCL, meniscus, all torn and repaired). Let's get to it!!!:pepper:

Joe C Thomas 05-04-2010 07:51 PM

Re: El Capitan's Crossfit Log
 
4 May 10

AM: Basketball, 45 min of light 21

PM: Barbara - 34:14, this was considerably more difficult than I thought it would be. I was thoroughly smoked afterwards. I had to break up the pullups every time, but I did most of the other exercises straight through. I don't see how folks get down in the low 20s. That would mean, after subtracting the 12 min for breaks, they would only have 8 min to do all five rounds, that's freakin moving! Unless I'm supposed to subtract the rest time out of my total?? Ah, I'll figure it out.

Joe C Thomas 05-05-2010 02:13 PM

Re: El Capitan's Crossfit Log
 
GOALS

OK, I figured I need to put some goals on here so that I can hold myself accountable. I'm setting two types of goals: 1 month & 3 months. So here we go.

1 Month

Complete 24 CF WODs and 14 CFE WODs. (I do something 6 days a week)
10 Dead Hang Pull ups (5)
15 Kipping Pull ups (12)
Run 9 min/1.5 miles for Air Force PFT (11 min)
Get to 195 lbs (200)
Get an unsupported handstand (Can stay up for 8 sec)

3 Months

300 lbs back squat (250 lbs, to parallel because of my knee)
350 lbs deadlift (250 lbs)
Complete Fran RX'd in under 10 min (Have yet to make it to the end!)
Run 5k under 21 min (Last 5k was 24:30)
Get a Muscle Up (Pretty close with a kip, can't quite get the transition)
Get a Lsit to Handstand on bars (Pretty close, can't quite get the transition)

*Bonus Goal* Dunk on a 10' goal. (BTW I'm getting pretty close, can grab the rim with one hand and touch it with both.)


My current levels on these goals are in parenthesis. Let me know if you think I'm being ridiculous or not.:shrug:

Joe C Thomas 05-05-2010 07:39 PM

Re: El Capitan's Crossfit Log
 
5 May 10

5 x 3 Bench Press
185, 205, 205, 205, 205

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

35 lbs, 40 lbs, 45 lbs, 50 lbs, 55 lbs

This was considerably tougher than I originally thought. I also wasn't sure if the squats were supposed to be overhead or not.

I then ran for 5 minutes on the treadmill at 7.5 mph. That's my average jogging pace.

Mike Rawlinson 05-06-2010 12:49 PM

Re: El Capitan's Crossfit Log
 
Hey Joe, good to hear from you and nice work on yesterday's DB WOD - it sucked!

Stick with the CrossFit WODs and you'll see massive improvements. I've been on it about six month now and i'm still hitting new PRs pretty much every week. The improvements have far exceeded what i expected.

Hope to see video of you dunking on here in a few months!

Joe C Thomas 05-06-2010 07:34 PM

Re: El Capitan's Crossfit Log
 
6 May 10

5 x 3 Overhead Press
95, 115, 135, 125, 125

5 x 3 Back Squat
185, 205, 225, 225, 225

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

I got through 4 full rounds and then 2 squat cleans. My form was actually horrible throughout on the squat part, I probably did about half with good form. My last two were really good, but I was dripping with sweat and could barely grip the bar! It was pretty fun though.

Cody Reis 05-06-2010 08:51 PM

Re: El Capitan's Crossfit Log
 
Hey, nice to see you started the log. I'll be following along, great work so far. I like the common theme of, "that was considerably tougher than I originally thought" :rofl: It's so true, this stuff doesn't look nearly as bad on paper!

Joe C Thomas 05-07-2010 06:27 AM

Re: El Capitan's Crossfit Log
 
Quote:

Originally Posted by Cody Reis (Post 780471)
Hey, nice to see you started the log. I'll be following along, great work so far. I like the common theme of, "that was considerably tougher than I originally thought" :rofl: It's so true, this stuff doesn't look nearly as bad on paper!

I know right! Who would have thought that 7 min would exhaust me to the point of doing the CF flop!

Joe C Thomas 05-08-2010 05:17 AM

Re: El Capitan's Crossfit Log
 
7 May 10

Rest day! I really wanted to do a CFE WOD, but I rethought it after I finished cutting the grass and the rest of the yard work I figured I needed to rest. I hate resting but I tend to hurt myself and get discouraged. I don't know if I'll be able to do my CFT on Saturday because I'll be at my parents' house. I might do a CFE instead, we'll see.

Joe C Thomas 05-09-2010 06:25 AM

Re: El Capitan's Crossfit Log
 
8 May 10

LAZY! I didn't want to be but we drove up to visit my parents and didn't stop moving until we got to my parents at 8 pm and we had dinner plans, UGH!:ranting2:

I've got to crack the code on that. I could have gotten up early but I didn't pack the night before (excuses, excuses!)

Joe C Thomas 05-09-2010 06:44 AM

Re: El Capitan's Crossfit Log
 
9 May 10

CFE WOD - 4 x 5 min intervals with 3 min rest periods

Did a total of 4.8 miles, I jogged 5 min for a warmup, and walked the 3 min rests.

Here's my distances and speeds per interval:

#1 0.77 miles 6:30 min/mile - Nice flat wooded trail
#2 0.62 miles 8:00 min/mile :shrug: - Lots of turns and pretty hilly
#3 0.70 miles 7:09 min/mile - A little downhill but still a lot of turns
#4 0.80 miles 6:15 min/mile - Flat straight and wide open!

I then jogged the rest of the way home. Good run, knee felt good but my toes are a little blisterish!

Joe C Thomas 05-09-2010 07:15 PM

Re: El Capitan's Crossfit Log
 
I also just got in 2 hours worth of volleyball! I love games!

Joe C Thomas 05-10-2010 06:22 PM

Re: El Capitan's Crossfit Log
 
10 May 10

1st CFT

Back Squat - 5 x 185, 3 x 225, 2 x 275, 1 x 295
Shoulder Press - 5 x 135, 3 x 155, 1 x 175
Deadlift - 5 x 225, 3 x 275, 1 x 315

I almost hit all my goals. 5 more lbs on my squat and I'll have finally hit my 1.5x BW!!!

Cody Reis 05-10-2010 07:49 PM

Re: El Capitan's Crossfit Log
 
Nice dude, you destroyed your numbers from your first post in the log. Way to go, it's gotta feel good to improve that much.

I'm jealous of your running...I hate running and I'm terrible at it :shrug:

Joe C Thomas 05-11-2010 04:46 AM

Re: El Capitan's Crossfit Log
 
Quote:

Originally Posted by Cody Reis (Post 782135)
Nice dude, you destroyed your numbers from your first post in the log. Way to go, it's gotta feel good to improve that much.

I guess that just goes to show I didn't really have any idea where I was. But it does feel good to surprise myself.

As far as running goes, that is something I've always hated too! I've never been a very good runner but I learned a lot about running my first year in the Army and if you just lie to yourself repeatedly, you learn to enjoy it. Just say things like "I can't wait to go on this run!" Or "I'm gonna kick @$$ on the road today." After consistent lying it won't be so bad.

Mike Rawlinson 05-11-2010 10:12 AM

Re: El Capitan's Crossfit Log
 
Great numbers on your CFT Joe. You've definitely got me on that one - can't compete with that 175 press. How's the muscle up coming along?

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

Re: El Capitan's Crossfit Log
 
Pretty stagnant actually! I can't seem to make that transition. I think I'm going to try some of the progressions from the Journal that take me through the full range of motion. I know I can do it, it's just a matter of getting it done!

Joe C Thomas 05-11-2010 07:31 PM

Re: El Capitan's Crossfit Log
 
11 May 10

I did "Jerry" today. My first Hero WOD. All I can say is that row kicked my square in the gut. Here's what it looked like:

1 mile Run - 7:03
2 k Row - 9:20
1 mile Run - 8:00

Total time - 25:21 (there was some lag time between events as I was moving between machines)

I was smoked by the end! I could definitely feel my tight back from the CFT and I definitely felt that CFE WOD I did on Sunday. I need to get my mind right! I'm pretty bummed I lost a minute on that second mile, and my freakin row SUCKED! Gotta start somewhere!

Oh, and I shot basketball this morning for about 30 min. Only two of us showed up to play this morning so needless to say we didn't actually play a game.

Joe C Thomas 05-13-2010 07:41 PM

Re: El Capitan's Crossfit Log
 
12 May 10

REST DAY!!! Much needed.


13 May 10

I was a little undecided about what I wanted to do today, so this is what I decided on.

AM: 1 hour of 3 on 3 basketball. Played pretty hard.

PM: Overhead Press, 5 x 3, 95, 135, 155, 175, 175 (PR)
I did the first 3 sets on the seated millitary press, then the last two standing. Let's just say they were infinitely harder standing! I did PR for 175 x 3 reps, so Kudos to me!

Power Cleans, 3 x 3, 135
Mainly just working on form and transitions

1 min max situps - 56, I am working on these for my Air Force PT test.

"Karen"
150 Wall Balls - 12 lbs ball (Couldn't find a 20 lbs ball)
8:06
I'm ok with that, I've got plenty of room to improve. I noticed I need probably more work on my air squats than the strength to throw the ball. I'll try and find a 20 lbs ball for next time. Oh, and that's a PR too, I've never done this WOD before!

Joe C Thomas 05-15-2010 06:08 AM

Re: El Capitan's Crossfit Log
 
14 May 10

I attempted "Eva".... Unsucessfully!:yikes:

Here's what I got through:

3 rds of
800m run on treadmill
30 x 50 dumbbell swings
30 pullups

33:14

HOLY CRAP! I can't imagine using 72 lbs, and doing 5 rounds. My shoulders were killing me after the pullups. I was starting to feel a clicking and tingling so I decided to call it a day. I'll get you one day Eva, SOON!

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.
8:44

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!

"JT"

21-15-9
HSPU
Ring Dips
Push ups
20:23

(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

"Fran"
21-15-9
95 lbs Thrusters
Pullups

8:14

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!

Joe C Thomas 05-27-2010 11:26 AM

Re: El Capitan's Crossfit Log
 
Quote:

Originally Posted by Joe C Thomas (Post 788861)
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!

Actually this was on the 25th of May.

Joe C Thomas 05-27-2010 06:52 PM

Re: El Capitan's Crossfit Log
 
27 May 10

1 hour of 3 on 3 Basketball. FUN!

15 min in the sauna, to try and loosen up my back.

30 min of swimming laps. I did a few 100 m freestyle, some 50 m breast repeats, and some pulling drills, and some kick drills. Probably half mile over all.

Nice, Rest Day??

Joe C Thomas 06-01-2010 06:43 PM

Re: El Capitan's Crossfit Log
 
Sorry, I did a 4 mile run in 37:30 on Saturday, then played a lot of beach volleyball. Went for a 6 mile bike ride on Sunday, and a 15 mile ride on Monday.

Memorial Day weekend! Did a lot of 12 oz curls!!!!!


01 June 10

5 min on the C2. I hit 500 m in 1:50 (PR)!

Push Press, 5 x 5 - 135, 155, 155, 165, 165
I need to work on my core, I can feel everything in my back!

Deadhang Pullups with 5 sec negatives, 4 x 3, changed hand postition every set

7,6,5,4,3,2,1 Knees to elbows

Incline Bench, 5 x 5, 185, pretty tough but felt good.

Joe C Thomas 06-03-2010 07:11 AM

Re: El Capitan's Crossfit Log
 
02 June 10

I played 2 hours of streetball today! Probably the most intense basketball I've played since knee surgery and man did I pay for it last night! Concrete is not good for sore joints. And my back has been a little sore and it freakin kills now. UGH, I hate getting old!

Joe C Thomas 06-07-2010 08:09 AM

Re: El Capitan's Crossfit Log
 
03 June 10

SAME Golf Tournament. I played 18 holes today, and sweated my arse off! I got a lot of good walking in trying to find my ball!

04 June 10

I decided to take the day off because I had a PT test on Saturday.

05 June 10

AM
My first AF PT test! What a joke! I was pretty nervous about the form standards on pushups but it was very lax! Here's how I did:

1 min of Pushups - 70 reps (Go down until upper arm is parallel with the ground, same as Army)
1 min of Situps - 60 reps (haha, basically crunches, arms crossed on chest and you have to touch elbows to knees at the top and shoulder blades to the ground at bottom)
1.5 mile run - 10:42 (I missed my goal by over a minute, but it was about 90 degrees and 85% humidity. I was slow as crap but shouldn't be had to get back where I should be.)

PM
I went to the Base gym which is awesome, and has a great room for crossfit. I worked on some boxing. 3 rounds of 2 min on the speed bag, and 3 rounds of 2 min on the B.O.B. (that creepy punching bag that looks like a dude). It's an awesome tool to practice accuracy. Accuracy is so important in fighting, and it's great to see that I'm still better than most at it.

After that I played basketball for an hour and stunk up the court! I definitely need to start pacing myself on the court. I've played more in the past few weeks than I have in a year and it's starting to show. I'm slow off the dribble, short on my jumpers, just dragging a bit. I'll be better next time.


06 June 10

I had drill all day, then drove home. I could definitely tell I have been eating like crap and not getting enough rest. I was exhausted all day.

Mike Rawlinson 06-07-2010 09:54 AM

Re: El Capitan's Crossfit Log
 
Nice work on your AF PT test Joe. Sounds like some good results there - you must've blasted through the push ups.

With regard to your back problems, have you tried some glute activation work in your warm up? If you're feeling your lower back in things like a push press it could be that you're not creating a stable base to drive through your hips. Either that or you're lifting too heavy and arching your back way over :)

Joe C Thomas 06-08-2010 05:47 AM

Re: El Capitan's Crossfit Log
 
Quote:

Originally Posted by Mike Rawlinson (Post 793820)
Nice work on your AF PT test Joe. Sounds like some good results there - you must've blasted through the push ups.

With regard to your back problems, have you tried some glute activation work in your warm up? If you're feeling your lower back in things like a push press it could be that you're not creating a stable base to drive through your hips. Either that or you're lifting too heavy and arching your back way over :)

Thanks man. I'll work on my posterior chain alot more. I think the problem starts with my deads. I think I went too heavy and my form suffered, but I just pushed through. I've heard box squats will help with hamstring and glute strength and stabilization. I'm gonna drop weight, concentrate on form and progress slowly.

Joe C Thomas 06-08-2010 06:01 AM

Re: El Capitan's Crossfit Log
 
GOALS

Here's what I manged to accomplish, and here's where I fell short.

1 Month

Complete 24 CF WODs and 14 CFE WODs. (I only got 12 CF WODs, 3 CFE WODs, 11 Sports/Race Days, and 7 Lazy days! :ranting2: )
10 Dead Hang Pull ups (I can do 7, so close!)
15 Kipping Pull ups (Good to go!!!!)
Run 9 min/1.5 miles for Air Force PFT (I ran a 10:30 but it was an awful run day)
Get to 195 lbs (I'm floating between 195 to 202, so goal accomplished?)
Get an unsupported handstand (Can stay up for 15 sec, I call that pretty good)

3 Months

300 lbs back squat (295 lbs, 300 is in the bag)
350 lbs deadlift (315 lbs I'm going to work this one a lot harder)
Complete Fran RX'd in under 10 min (8:14, I need to raise the bar a little)
Run 5k under 21 min (Still around 24 min, need a lot of work)
Get a Muscle Up (Still sucks!)
Get a Lsit to Handstand on bars (No improvement, mainly because I haven't practiced)

*Bonus Goal* Dunk on a 10' goal. (I'm getting really close. Need a couple more inches and some technique work, but this one's going down!)

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

Re: El Capitan's Crossfit Log
 
New Goals

1 Month

Complete 24 WODs, CF or CFE. (17 WODs last month)
10 Dead Hang Pull ups (7)
20 Kipping Pull ups (15)
Run 9 min/1.5 miles for Air Force PFT (10:42 min)
Get to 195 lbs (200)

2 Months (3 month goals from last time, just updated)

300 lbs back squat (295 lbs)
350 lbs deadlift (315 lbs)
Complete Fran RX'd in under 7 min (8:15)
Run 5k under 21 min (Last 5k was 24:30)
Get a Muscle Up (Need to practice)
Get a Lsit to Handstand on bars (Need to practice)

*Bonus Goal* Dunk on a 10' goal. (I will dominate you!)

Here we go!:pepper:

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

Re: El Capitan's Crossfit Log
 
8 Jun 10

I decided to make up my own WOD today. It was pretty fun.

Warm Up
5 min on C2 (great warm up, BTW)
3 x 3 Bench - 185, 205, 205 (my chest felt really sore, so I did 3 reps)
3 x 5 Front Squat - 135 (pretty tough, but just wanted to concentrate on form)
3 x 5 SDHP - 135 (I freakin tossed the weight like it was nothing off the ground. The negative was harder, but the power generation was pretty good!)

WOD
3 rds of
1 min - Heavy Bag - Punching Focus
1 min - Push ups - 20 normal and 10 on knuckles
1 min - Heavy Bag - Kick Focus
1 min - Crunches - 30
1 min - Heavy Bag - Push drill (constant striking, dirty boxing, elbows, knees, whatever)
1 min - Rest

Cool Down
Practiced Handstands, did 1 minute cumlative

Pretty fun workout, felt pretty smoked afterward


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