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Old 12-02-2013, 08:13 AM   #561
Joe C Thomas
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Re: El Capitan's Crossfit Log

11.28-29.13

Rest days. I needed them after three straight days at the new box. I'm pretty sore, feel like a newbie!

11.30.13

Snatches for Staches - Fundraiser at the gym

Perf.: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Total Reps=111 - 5 rep PR!!

Probably could have gotten 20 of the 135 but the burpees killed me!

12.01.13

Rest Day

12.02.13

Main – CrossFit



WU 1: Yoga-lates (No Measure)

Run 400m
-then-
Samson Stretch, 10 Counts
60 Second, FLR
5 reps, Walkouts
10 Count, SuperMan
20 Count, Hollow Position
10 Count, Superman
5 reps, Walkouts
60 Sec, FLR
Samson Stretch, 10 Counts
-then-
Run 400m


WU 2: Warm-up (No Measure)

In 8 Minutes, you have 3-5 Sets of 2-3 reps of Front Squats from the ground to “warm up” to the WOD weight.
115, 135, 155, 165


FIT: Metcon (Time)

5 Rounds for Time:

5 Front Squats [from floor] (165/115)**
30 Abmat Sit Ups (MUST Butterfly Feet, NO Anchor)

*15 Minute Time Cap
**If this is under 50-60% of your 1RM, attempt UnBroken Sets of Front Squats

Time=7:37

Felt good. All Squats unbroken, and broke the last two sets of situps. I was flying though, first in my class by over a minute. We'll see how I do when the big boys come in the afternoon.
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Old 12-09-2013, 08:45 AM   #562
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Re: El Capitan's Crossfit Log

12.3.13

WU 1: Warm-up
3 Rounds:
30Jumping Jacks
7 Burpees
10 Dislocates
7 Push Press w/ empty Barbell

WU 2: Warm-up
In Groups at the Racks, you will have 8 Minutes to perform 3-4 Warm Up Sets of Push Presses UP TO 70-75% of your 1RM

STR: Push Press (2-2-2-2-2-2-2 )
155, 175, 185, 195, 205, 215(f), 215 (f). WTC?!

12.4.2013

Gymnasty
400m run
-then-
High Hip Bear Crawls
10 Overhead Squats w/PVC
Zombie Walks
10 Overhead Squats w/PVC
Burpee broad jumps
10 Overhead Squats w/PVC
400m Run

FIT: Metcon (Time)
3 Rounds for Time:
200m Overhead Plate Carry (35/25)*
15 Toes to Bar
400m Run
*If you are moving forward, the plate must be above head. If you lower the plate, you must stop moving until plate it back above your head.
17:02

Was supposed to use a 45, but they didn't have any at the gym I was at. Anyhow, I don't think it would have slowed me much.

12.5.13
Rest Day

12.6.2013

WU 1: BB Yoga
Complete BB Yoga 2 Time s throughwith PVC Pipe, and 2 times through with empty Barbell.

WU 2: Warm-up
In groups at the Racks, you will have 8 Minutes to perform 2-3 Warm Up Sets of 1-2 rep Overhead Squats. Do not exceed 70% of your 1RM Full Snatch / OHS.

STR: Overhead Squat (2-2-2-2-1-1-1-1)
Your SCORE is your Heaviest 1RM Overhead Squat
95/105/115/125/135/145/155/165 - PR
Probably could have done heavier, but I couldn't get it over my head. Anyhow, I'm happy with that.

12.7.13
Rest Day

12.8.13
AF PT - 1.5 mi run @ about an 8 min/mi pace
Pretty easy, felt good.

12.9.2013

WU1: Warm-up
100 Jumping Jacks
20 Dislocates
10 Thrusters w/ Empty Barbell
100 Split Jumps
20 Good Mornings
20 Sumo Deadlift High Pulls w/ Empty Bar
100 Jumping Jacks
20 OHS w/ PVC
10 Medball Cleans

WU2: Warm-up
Take no more than 6 minutes to warm up to WOD weight and practice 3-5 reps of the following movements:
Thursters / Hang Power Clean / Sumo Deadlift High Pull

PERF: Sour Apples (AMRAP - Rounds and Reps)
20 Minute AMRAP
5 Thrusters (95/65)
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
8 rds +10 reps
Missed my PR by 5 reps. I want 10 rds next time I do this!
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Old 12-10-2013, 11:19 AM   #563
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Re: El Capitan's Crossfit Log

12.10.2013

WU1: Gymnasty
400m run
-then-
High Hip Bear Crawls
10 Overhead Squats w/PVC
Zombie Walks
10 Overhead Squats w/PVC
Burpee broad jumps
10 Overhead Squats w/PVC
400m Run

WU2: Warm-up
in 10 Minutes, Practice Muscle Ups according to your level:
FIT: False Grip Pull Ups (3x3 Pull Ups AND (3x3 Feet on Ground Transitions)
*I'm so close, just a little bit more!

FIT: Metcon (Time)
21-15-9
Overhead Squats (95/65)
Pull Ups
***Time Cap 15 Minutes
5:10
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Old 12-12-2013, 12:55 PM   #564
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Re: El Capitan's Crossfit Log

12.11.13

Rest Day.

Lunch: 5km at South's campus.
25:48
Fastest Mile: 8:06
Felt pretty tired the whole time. I've got to get some wind back!

12.12.13

No basketball. We had enough people but the gym was locked and the lock was broken. UGH!

Lunch: 30 min run at trails on South's Campus
Distance Covered: 3.53 mi
Fastest Mile: 8:21
Felt much better on the run overall. A little slower because of the terrain, and my calves are on fire from all the climbing and jumping, etc. Gotta say, trail running is way more fun than slugging it out on the road!
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Old 12-13-2013, 08:19 AM   #565
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Re: El Capitan's Crossfit Log

12.13.13

WU1: Warm-up
400 m row
-then-
20 dislocates
20 good mornings
20 overhead squats w/ pvc
20 medball cleans
20 wall ball shots

WU2: Warm-up
in no more than 8 Minutes, perform 3-4 sets of no more than 2 reps of Power Cleans to warm up to 60-70% of your 1RM Power Clean
45/135/155

STR: Power Clean (Find a 1RM in 25 Minutes (7x1 or less))
165/175/185/195/205(f)/200/205/215(f)/210(f)
Ugh!!! I wanted 225, but when I missed 205, I thought at least 215, but no dice!!!
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Old 12-17-2013, 07:36 AM   #566
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Re: El Capitan's Crossfit Log

12.14.13
Rest

12.15.13
Rest

12.16.13

Woke up late, so I missed the morning class. Went at lunch though.

Warmup
20 DU
200 m run
20 Strict PU
10 Lunges
200 m run
20 Squats

WOD
3 rds
400 m run
50 DU
30 Air Squats
15:37

Wanted to break 15. The DUs took a while. Need to practice more.

12.17.13


WU1: Warm-up
75 Jumping Jacks
20 Dislocates
20 Scat Push Ups
20 Good Mornings
20 OHS w/ PVC
75 Jumping Jacks

WU2: Warm-up
in 8 Minutes, perform 3-4 Warm Up Sets of 2-3 Reps of Shoulder Presses. Your final set should put you somewhere around 75% of your previous 1RM
45/65/75/85/95/105

STRN: Shoulder Press ((2-2-2-2-2-2-2-2) **2-3 min MAX Rest Between Sets)
115/125/135/145/155/165/175
175 was tough, thought I might have 185 in me at first, but after 175 I decided to call it.
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Old 12-24-2013, 07:33 AM   #567
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Re: El Capitan's Crossfit Log

12.18.13

Lunch Run

3 mi run
Every .5 mi did 30 pushups. Did 30 Dips on the last one, just to change it up.
25:45 min (stopped the clock during pushups)

12.19.13

Sick, and diving all day, so I just rested. And ate terribly!

12.20 - 22.13
Still sick. UGH!!!

12.23.13

WU: Warm-up
200m run
10 Lunges
10 Dislocates
10 Good Mornings
200m Run
10 Scap Pull Ups
10 Scap Push Ups
5 "Foot on Ground" MuscleUp Transitions
200m Run

1FIT: Metcon (Weight)
3 Attempts at a MAX weight 2Rep Pull Up (Light Kip is Allowed, but not encouraged)
15#/25#/35#

2ALL: Front Squat (3 sets to build to a MAX set of 10 Rep Front Squat)
135/145/155

3FT/P: Metcon (AMRAP - Reps)
3 Attempts at a MAX set of STRICT HSPU (1 abmat is allowed)
10/11/12

4ALL: Metcon (Calories)
3 Attempts at a :30 second MAX row for Calories
15/15/14

Not a great workout, I am still feeling pretty crappy.

12.24.13



WU: Warm-up
in 15 Minutes, perform 1 400m followed by 5-10 reps of the movements in the WOD.


PERF: Metcon (No Measure)
1 200m
2 Clean and Jerks (155/105)
3 HSPU (Deficit to a 45# Plate)
4 Ring Dips
5 reps each arm - DB Snatch (35/25)
6 Box Jumps (24/20)
7 Pull Ups
8 Double Unders
9 KB Swings (70/53)
10 Wall Balls (20/14)
11 Burpees
12 Pistol Squats

You pyramid up, so Rd 1 is just a 200 m run, then Rd 2 is 2 C&Js then a 200 m run, etc.
I made it through all of Rd 10 before class ended and I had to go. I was moving good and could have finished the last two in another 15 min or so, but I had to go to work. Good stuff. Felt much better today.
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Old 12-30-2013, 08:10 AM   #568
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Re: El Capitan's Crossfit Log

12.25.13

Christmas! Rest Day!

12.26.13

No AM workout. Was going to run, but left my shoes at home.

12.27.13

WU : Barbell Yoga (No Measure)
Perform 5-7 Reps of the following movements w/ empty Barbell:
Jump Shrugs
High Pulls
Muscle Snatch
Overhead Squat
SOTS Press
Duck Walks (Forward and Back)
Perform 2-3 rounds of BBYoga w/ an empty Barbell

Actually pretty taxing!

STR: Squat Snatch (In 20 Minutes, establish a 1RM Snatch (10×1))
65/75/85/95/105/115/125/135/145
I think I could have gotten 155. Not a PR, but probably my best form ever. I was real happy with my form and depth of my catch position.

WU2: Warm-up (No Measure)
Perform 2 x 100m Runs – Increase Pace each time – rest 2 Min.

END: Metcon (Time)
400m Run for Time
1:10 - PR
Should have gotten 1:09 but started getting queezy during the last 100 m. 1:05, here I come!

12.28.13

Rest Day

12.29.13

2 mi run pushing Squirm. Didn't really keep time, but pushed myself pretty hard. It was more like 2 - 1 mi repeats, cause we ran to the park, played then ran back. I also jumped up to grab the rim a few times and was getting high pretty easily!

12.30.13

WU: Gymnasty
400m run -then-
High Hip Bear Crawls
10 Overhead Squats w/PVC
Zombie Walks
10 Overhead Squats w/PVC
Burpee broad jumps
10 Overhead Squats w/PVC
400m Run


WU2: Warm-up
in 7 Minutes, Practice Double Unders. If you are proficient in Double Unders, attempt Triple Unders. Keep sets of Double to 30 reps or less (even if very good at them). ***SHARE Rope as Needed***
Was getting sets of 20 pretty easily. Let someone use my rope and he broke my ring on it, so I have to find a new one. Shouldn't be too hard though.

PERF: Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP:
3 Split Jerks (155/105)
6 Chest to Bar Pull-Ups (Chest MUST Hit the Bar on EVERY Rep)
9 "No Push Up (aka incomplete)" Burpee-Box Jump (24/20)
6 rds + 2 Split Jerks
Felt good about that. No particular movement that hurt me. Broke all the C2Bs into sets of 2 but knocked them out pretty good. I figured if I got 5, that would be pretty good, so I'm pretty happy with that.
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Old 12-31-2013, 07:32 AM   #569
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Re: El Capitan's Crossfit Log

12.31.13

WU: Warm-up
**Complete the following in any order necessary.
400m Run
20 Dislocates
100 Jumping Jacks
20 Good Mornings
20 Overhead Squat w/ PVC
100 Split Jumps

PERF: Metcon (AMRAP - Reps)
"Fight Gone EVEN WORSE"
Complete as Many reps of each movement within a 60 Second Interval and move onto the next one at completion of the 60 second interval. After all 5 Movements, rest 1 Minute. Repeat for a total of 4 rounds through. 1."Clusters" (Squat Clean to Thruster) (135/95)
2. Toes to Bar
3. Sumo Deadlift High Pulls (95/65)
4. Wall Ball Shots (20/14)
5. Kettle Bell Swings (70/53))
-Rest 1 Minute-
Repeat for a total of 4 Rounds

Total Reps=240
Ugh. That was brutal!!!!
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Old 12-31-2013, 01:29 PM   #570
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Re: El Capitan's Crossfit Log

12.31.13 (cont.)

Lunch Time Run

5 km at South
24:09
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