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Old 07-09-2013, 09:08 PM   #501
Joe C Thomas
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Re: El Capitan's Crossfit Log

8 Jul 13 (Cont.)

EMOM for 10 min - 15 Pushups

Day 22: 150 Pushups
Total: 2100 Pushups

9 Jul 13

20 min Foam Rolling
45 min Vinyasa Yoga

2 hours of Softball!!!

My knees are a little sore, but really not bad. I think foam rolling, Yoga, and jumping on sand really helped. Going to keep up the yoga for sure.

No pushups today. Keep falling behind.
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Old 07-10-2013, 08:16 PM   #502
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Re: El Capitan's Crossfit Log

10 Jul 13

Softball game. We won, but we had to come back in the last inning. I had a couple of hard runs and my legs are not happy about it.

Bench Day - Wendler Week 1

Bench
5 x 100
5 x 120
3 x 145
5 x 160
5 x 180
5+1 x 205
Felt my elbow a bit, but not excruciating. My ankle was hurting pretty bad and it was hard to focus.

Chinups
8, 8, 5, 3, 10
Did some chins, some pull, some dead, some kips. Anyhow, these are between each set of bench. I am still not very good at these.

DB Bench Press
3 x 10 - 55# ea

Cest Supported Rows
3 x 10 - 55# ea

I wanted to do my pushups or a WOD but I was smoked from my game and my ankle was throbbing! I hate being hurt! This sucks!
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Old 07-15-2013, 09:50 PM   #503
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Re: El Capitan's Crossfit Log

15 jul 13

Well I took several days off because my knees and ankles were really sore. I just need to reset. Doing a Wendler cycle + Metcons + CFE. I need to run more if I'm going to get back to my old form or better. Anyhow, time to get started.

Wendler - Week 1 - Deadlift Day

Deadlift
5 x 45
5 x 135
5 x 160
3 x 195
5 x 210
5 x 240
5+2 x 275
Ah, whatever. I had a blistering headache. Not sure why.

I did 4 sets of 25 Pushups between sets and got my 100.

Day 29: 100 Pushups
Total: 2550 Pushups

Leg Extension
4 x 10 - 40 kg
Not bad, headache was really bothering me

Leg Curl
4 x 10 - 40 kg
Same as above. I called it after this because my head was throbbing. WTC?!
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Old 07-16-2013, 08:50 PM   #504
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Re: El Capitan's Crossfit Log

16 Jul 13

CFE

Warmup:
5 min @ 10min/mi = 0.5 mi

WOD
3 x 800 m
Full walking recovery between sets
Rd 1: 8 min/mi
Rd 2: 7:30 min/mi
Rd 3: 7:30 min/mi

Felt good to run. It's been a while. I need to get these down in the 6 min/mi range. I'll get there.

Day 30: 100 Pushups
Total: 2650 Pushups

17 Jul 13

Wendler - Week 1 - Bench Day
Bench
5 x 100
5 x 120
3 x 145
5 x 160
5 x 180
5+3 x 205
Not bad. I was ok with 8.

I also did Pullups/Chinups and 15 pushups between each set.

Pullups/Chinups
8/8/5/5/2/3

Chest/Back Superset
a) Cable Flyes
4 x 10 - 12.5 kg ea
b) Cable Reverse Flyes
4 x 10 - 7.5 kg ea

Not bad. Purely asthetic based, but hey, I want to look good.

Bi/Tri Superset
a) Cable Curls
4 x 10 - 32.5 kg
b) Cable Pushdowns
4 x 10 - 32.5 kg

Day 31: 100 Pushups (so far, gonna get at least 100 more)
Total: 2750 Pushups

Good workout. I will do some yoga/mobility/foam rolling this evening.
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Old 07-19-2013, 03:45 AM   #505
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Re: El Capitan's Crossfit Log

18 Jul 13

CFE

Warmup:
0.5 mi @ 8min/mi with 4% Incline

WOD
Tabata - 4% Incline @ 6:40 min/mi
8 rds - 20 s on/ 10 s off

Felt good to run fast. It's been a LONG while. My knee is a little tender now, but I needed a good workout.

I tried to do 10 x 20 EMOM pushups, made it through 7 rds, then just did 10 to get 150. I'm going to try that again on Saturday and see how I do.

Day 32: 150 Pushups
Total: 2900 Pushups
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Old 07-20-2013, 07:47 AM   #506
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Re: El Capitan's Crossfit Log

19 Jul 13

Rest Day

20 July 13

Squat
5 x 45
5 x 135
5 x 160
3 x 190
5 x 205
5 x 235
5 x 265
My knee was pretty sore, and I felt queezy the entire time. Not a stellar performance.

Press
5 x 45
5 x 75
5 x 95
3 x 115
5 x 120
5 x 140
5 x 160
Same as above, mediocre.

I did pushups between each set. Ended up with 15 sets of 15 after those.

Assistance Work Super Set
5 rds of 10 ea (except pushups, I did 15 of those)
Lat Pulldowns - 54 kg
Pushups
Curls - 49 kg
Tri Pushdowns - 49 kg
Resistance Crunches - 39 kg

Not bad. Took my time because I still wasn't feeling great.

Day 34: 300 Pushups
Total: 3100 Pushups
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Old 07-21-2013, 09:03 PM   #507
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Re: El Capitan's Crossfit Log

21 Jul 13

So I've been sick all day! Ugh! Serves me right for eating like crap yesterday!

Day 35: 100 Pushups
Total: 3300 Pushups
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Old 07-22-2013, 10:26 PM   #508
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Re: El Capitan's Crossfit Log

22 Jul 13

Another crappy day, LITERALLY!!

23 Jul 13

Adding some Oly lifts back in, but pretty light, and focused on form and full range of motion.

Snatch
EMOM
5 x 1 - 95#
5 x 1 - 105#
5 x 1 - 115#
Felt good. No knee issues as of now. I was making sure to catch as low as possible, which I'm still catching a few inches above bottom, but getting closer.

Wendler - Week 2 - Deadlift Day
Deadlift
5 x 135#
5 x 160#
3 x 190#
3 x 225#
3 x 265#
3+2 x 295#
Felt pretty good on these. My grip was the weak point on my last set. My technique felt clean, so I'm happy about that.

Assistance Super Set

5 rds
10 GHD Situps
10 GHR
The GHRs were assisted, hammies not quite there yet.

Also did sets of 25 pushups throughout workout, got 8 sets in.

Day 37: 200 Pushups
Total: 3500 Pushups
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Old 07-25-2013, 03:53 AM   #509
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Re: El Capitan's Crossfit Log

24 Jul 13

Wendler Week 2 - Bench Day

bench press
5 x 45
5  100
5  120
3  145
3  170
3  195
3+2  215
Felt good. My elbow is finally starting to feel normal.

Did Pushups and Pullups between each set.
Pushups
8 x 25

Pullups
6 x 5,5,8,5,3,5
Mixed up grips everytime.

Assistance Superset
a) Rev Flyes
5 x 10 - 95#

b) Chest Flyes
5 x 10 - 115#

Not sure how effective this was. I was going to do some arms to but was running out of time.
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Old 07-27-2013, 04:04 AM   #510
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Re: El Capitan's Crossfit Log

25 Jul 13

Rest Day.

26 July 13

Wendler Cycle 1 - Week 2 - Squat Day

Cleans
5 x 1 - 135
5 x 1 - 155
5 x 1 - 175
Felt good about my form, really trying to get low in my front squats.

Squat
5 x 45
5 x 135
5 x 160
3 x 190
3 x 225
3 x 250
3 x 280
Felt pretty heavy. Should have gotten more on that last set, but I'm really trying not to overdo it.

WOD
3 rds
25 pushups
Box Jump Cycle - 12", 18", 24", 30"
10 K2E

Of course I didn't time it. I actually was taking it pretty easy. I need to start dialing up the intensity. Those K2Es sucked, as usual!

Worked in 200 PU total.


Day 40: 200 Pushups
Total: 3900 Pushups

27 Jul 13

Wendler Week 2 - Press Day

12 min to establish Hang Power Snatch 3RM
45, 65, 85, 95, 115, 135
Had to press out the last set a little bit. Ah, whatever.

12 min to establish Hang Power Clean 3RM
135, 155, 175
Probably could have got 185.

Press
5 x 75
5 x 95
3 x 115
3 x 135
3 x 155
3 x 175
It was all I had to get that.

Mixed in 8 x 25 pushups throughout. Thought a WOD as well, but just lacked the energy. I'm gonna get through this funk.

Day 41: 200 Pushups
Total: 4100 Pushups
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