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Old 06-30-2017, 07:54 AM   #1681
Jason A Smith
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Re: Jason's Workout Log

Week 3 (5/15 - 5/21)

A. Front Squat @ 40X1, 5-5-5, 3-4 min - only last set tough - 145-175-205#
B. Paused Squat Snatch. Snatch Balance, 1.1 per min x 10 mins - 5 @ 115lbs, add 10 lbs per min after this - completed to 165#, no misses, been a while since I did this weight for snatching
C. 3 sets: - no shoes on:
60 sec Left Leg Deadlift with Medial Band Tension - Single Leg Deadlift with Medial Band Tension
30 sec rest
60 sec Right Leg Deadlift with Medial Band Tension
30 sec rest
completed, about 9 each time
D. 30 sec Free Standing HS Hold Practice per min x 5 min - completed, around 20s each set
E. 10 sec AirBike ALL OUT per 2 min for 20 mins - EZ Spin in off time, into…
5 min AirBike EZ - this was a no go today. Out of time and out of motivation

A. Strict Ring Muscle-up, 1 rep every 30 sec x 5-10 reps - make sure you warm-up your shoulders/deep dip/pecs - completed all 10 today, they felt really good, no grinding, I took video of the last couple but it is all grainy. This kicks the **** out of my wrists
B. EMOM x 10 mins:
5 min - 2 silky smooth Ring Muscle-ups
5 min - 2 Bar Muscle-ups
completed, no issues. I need to figure out how to kip the dip on the rings though
C. Half Kneeling Single Arm KB OH Press @ 40X0, AMRAP @ 24kg KB x 3 sets, 1 min b/t arms - 6-5-5 - much harder than I thought it was going to be
D. One Arm KB Rows @ 40X0, 8-12/arm x 3 sets, 1 min b/t arms - 12-10-8 (I used the 24kg KB for this as well)
E. 30 min @ 75%/Moderate/EZ:
10 min Running
10 min of:
2 min Rowing - 2:03 pace
2 min Alternating Step-ups onto 24” - 40
2 min AirBike - 28 calories
2 min Russian KBS @ 16kg - 55
2 min Rowing - 2:03
10 min Running
running was alright today. Hips and shins a little sore afterwards

A. Back Squat @ 40X1, 5-5-5, 3-4 min - only last set tough - 165-195-225#
B. Squat Clean and Split Jerk, 1 rep per min x 10 min - 2 @ 60kg, 2 @ 70kg, 2 @ 75kg, 2 @ 80kg, 2 @ 85kg - completed as written, no issues, solid lifts
C. DB Front Rack Cross Under Step Downs off 20”, 10/leg x 3 sets, 1 min b/t legs - tap floor and rise - 15#, 25#, 25# this lit me up a little, I liked it.
D. 10 min:
15 sec Ring Dip Lockout
5 sec rest
15 sec L Arm Farmer Hold @ 32kg KB
5 sec rest
15 sec R Arm Farmer Hold @ 32kg KB
5 sec rest
completed, no problems here either. I was actually able to carry on a couple conversations throughout
E. 15ft unbroken HS Walk x 5 sets for time - no misses and about 2:30 - 3:00 minutes. I lost track of time on this but it went well
F. 10 sec AirBike ALL OUT per 2 mins for 20 mins - EZ Spin in off time, into…
5 min AirBike EZ
220 calories total. Got up to 100 rpm almost every set. I did not want to do this today, but it got done

A. EMOM x 10 mins - wearing 20lbs vest:
2 Strict HSPU to Deficit
4 Chest to Bar
completed but without a vest, I had plans to do this at the gym (where there is a vest) but my body had other ideas
B. EMOM x 10 mins:
1st - AMRAP unbroken Kipping Ring Dips @ 40X0 - 10-6-5-5-4
2nd - 12 Toes to Bar - fast/tight on back swing - completed all UB
C1. DB Push Press @ 40X0, 8-12 tough reps x 3 sets, 1 min - 30#(12), 35#(10), 40#(8)
C2. Supinated Grip Ring Rows @ 40X0, 8-12 tough reps x 3 sets, 1 min - all 12’s
D. 30 min @ 75%/Moderate/EZ:
1,600m Run
30 sec FLR on Rings
30 sec Hang from Bar
1,600m AirBike
30 sec FLR on Rings
30 sec Hang from Bar
1,600m AirBike
30 sec FLR on Rings
30 sec Hang from Bar
1,600m AirBike
30 sec FLR on Rings
30 sec Hang from Bar
1,600m AirBike
30 sec FLR on Rings
30 sec Hang from Bar
Rowing remaining time
rowed 1,000m over 4 minutes to finish, steady good pace throughout. Bike at 60 rpm breathing under control

A. Sumo Deadlift @ 11X1, 6 reps x 5 sets, 2 min - start @ 70kg, add 10kg per set - completed as written
B. Front Rack Barbell Step-ups onto 20”, EMOM x 10 mins:
1st - 5 Left Leg - tough
2nd - 5 Right Leg - tough
50-55-55-60-60kg each time, these are hard
C. 5 sets @ 85-90%/High Effort:
(30 cal AirBike buy-in)
10 Burpee Box Jump Overs @ 24”
10 Wall Balls @ 30lbs to 10ft”
10 Power Clean @ 115lbs - drop every rep, all singles
60 DU's
4 min b/t sets
*Adjust work order per set/maintain same work time per set average was 4:35 for all five sets. I was =/- 5s each time, I tried a few different strategies on the bike, including steady a couple times, once quite a bit slower and then a couple where I went out pretty hard (75 rpm) for 15 calories and then slowed down. I felt pretty gross after set 4/5 so good effort, not moving super fast though.
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Old 06-30-2017, 09:29 AM   #1682
Jason A Smith
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Re: Jason's Workout Log

Week 5 (5/29 - 6/4)

A. Front Squat @ 40X1, 3-3-3, 3-4 min - only last set tough - 175-205-235#
B. Squat Snatch, 1 rep every 30 sec x 20 reps - 5 @ 95lbs, 5 @ 115lbs, 5 @ 125lbs, 5 @ 135lbs - completed
C. 1 set - no shoes on:
2 min Left Leg Deadlift with Medial Band Tension - Single Leg Deadlift with Medial Band Tension
1 min rest
2 min Right Leg Deadlift with Medial Band Tension completed 19 reps on each leg
D. 30 sec Free Standing HS Hold Practice per min x 5 min - completed 3 of 5 were really good
E. 20 sec AirBike near ALL OUT per 4 min x 5 sets - EZ Spin in off time, into…
5 min AirBike EZ - um ouch. Completed tried to hold 93-95 rpm got 17-18 calories each time out

A. Strict Ring Muscle-up, 1 perfect rep every 30 sec x 5 reps - completed
B. EMOM x 10 min:
5 min - 3 Ring Muscle-ups
5 min - 3 Bar Muscle-ups
completed
C1. Seated Barbell Overhead Press @ 40X0, 8-12 tough reps x 3 sets, 1:30 min - 75#(12)-80#(10)-85(#8)
C2. Strict Pronated Lean Away Pull-ups @ 41X1, AMRAP unbroken x 3 sets, 1:30 min - hollow - 4-6-4
D. 30 min @ 75%/Moderate/EZ:
15 min Running
15 min of:
3 min Rowing
3 min AirBike
3 min Alternating TGU’s @ 16kg KB
3 min AirBike
3 min Rowing
completed, moved well, about 2 mile run, then decent pace on everything else

A. Back Squat @ 40X1, 3-3-3, 3-4 min - only last set tough - 85-100-115kg
B. Squat Clean Thruster. Split Jerk, 1.1 per min x 10 min - 2 @ 50kg, 2 @ 60kg, 2 @ 70kg, 2 @ 75kg, 2 @ 80kg - completed
C. Single Leg Skater Squats @ 20X0, 10/leg x 3 sets, 1 min b/t legs - adjust depth for back leg as needed - completed I used a 10# DB out front
D. 15ft HS Walk every 20 sec x 10 sets - completed except rep 8 I took an extra 20s in there, otherwise my HS walking has clearly gotten much better
E. 5 unbroken Strict Hang to Inverted Hang on Rings x 5 sets, not for time - for quality reps - completed
F. 20 sec AirBike ALL OUT per 4 mins for 20 mins - EZ Spin in off time, into…
5 min AirBike EZ
I was at Synergy Strength in Saskatoon when I did this session so I did the class conditioning instead. 12-9-6 of BJO’s and DB PP with 45# hand rest 4 minutes and 12-9-6 of ring rows and walking lunges. Each piece was 1:45

A. Chest to Bar, AMRAP unbroken x 1 set to failure - go again - 26 is your PR - 28 tonight, my PR is actually 30 from spring 2015 - https://www.youtube.com/watch?v=puSCAcGmXvQ
B. Strict HSPU to Deficit @ 40X0, 1 tough rep per min x 10 mins - all completed to 4.5
C. EMOM x 10 mins:
2 Strict Ring Dips @ 40X0 + 6 Toes to Bar
completed no issues
D1. CGBP @ 40X1, AMRAP unbroken x 3 sets, 1:30 min - set 1 @ 70kg, set 2 @ 60kg, set 3 @ 50kg - 7-9-12
D2. Supinated Grip Ring Rows @ 40X0, 8-12 tough rep x 3 sets, 1:30 min - all 12’s
E. 30 min @ 75%/Moderate/EZ:
400m Run
4 Inverted Burpees
400m Row
8 Roll To Candlestick
5 rounds + running
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Old 06-30-2017, 09:34 AM   #1683
Jason A Smith
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Re: Jason's Workout Log

Week 4 (5/22 - 5-28)

A. Front Squat @ 40X1, 4-4-4, 3-4 min - only last set tough - 165-190-220#
B. High Hang Squat Snatch, 2 reps per min x 7 min - start @ 115lbs, add 5 lbs per min - completed as written, no misses
C. 2 sets: - no shoes on:
90 sec Left Leg Deadlift with Medial Band Tension - Single Leg Deadlift with Medial Band Tension
30 sec rest
90 sec Right Leg Deadlift with Medial Band Tension
30 sec rest
completed, 14 reps for every set, butt was on fire at the end of each set
D. 30 sec Free Standing HS Hold Practice per min x 5 min - completed, went pretty good, some solid holds in here today
E. 15 sec AirBike ALL OUT per 3 min for 15 mins - EZ Spin in off time, into…
5 min AirBike EZ - completed, 15-16 calories each time out, I pedalled hard as could today

A. Strict Ring Muscle-up, 5 reps for time - 1:00 on the nose. I went 4 +1, I failed #5 in the first set and then again at :30s, last one was too much of a grinder
B. Kipping Ring Dip Practice - learn to get to the bottom of the movement, full depth, legs straight, drive knees forward/up into chest - did this. I know how to do these, I just feel like an idiot when I do them. Went 3 ever 30s X 5
C. EMOM x 6 min:
3 min - 3 Ring Muscle-ups
3 min - 3 Bar Muscle-ups
completed, I got a video of my both and will post. I think better
C. Standing Single Arm KB Push Press @ 33X3, AMRAP @ 24kg KB x 3 sets, 1 min b/t arms - follow tempo, maintain posture at all times - did 5’s as I was very cognizant of posture today
D. Single Arm Ring Rows @ 40X0, 6-9/arm x 3 sets, 1 min b/t arms - no twisting/stay square - 9,8,7
E. 30 min @ 75%/Moderate/EZ:
10 min Running
10 min of:
2:30 min Rowing
1 min Single Unders
1 min Burpees - no jump at top
1 min Single Unders
1 min Burpees - no jump at top
1 min Single Unders
2:30 min Rowing
10 min Running
completed, my psoas was sore when running. I believe it is strained.Otherwise moving and breathing well. I did this session on the holiday Monday, because I wanted to get it in and it fit into my schedule well and with how my body is feeling

A. Back Squat @ 40X1, 4-4-4, 3-4 min - only last set tough
B. Squat Clean. Front Squat. Split Jerk, 1.2.3 every 2 min x 5 sets - start @ 50kg, end @ 75-80kg
C. Single Leg Skater Squats @ 40X0, 5/leg x 5 sets, 1 min b/t legs - adjust depth for back leg as needed - https://www.youtube.com/watch?v=a9lx_T0f7yc
D. EMOM x 10 mins:
1st - 5 Strict Toes Through Rings
2nd - 20ft HS Walk
E. 15 sec AirBike ALL OUT per 3 mins for 15 mins - EZ Spin in off time, into…
5 min AirBike EZ

A. Chest to Bar, AMRAP unbroken x 1 set to failure - give a good go - 20, got 15 BF and then regular kip to the finish, warming up I smoked myself in the nose, it was awesome
B. Strict HSPU to Deficit @ 40X0, 3-5 tough reps every 2:30 min x 6 sets - 2.5” 5-4-4-4-4-4
C. 5 unbroken rounds:
6 Strict Ring Dips
9 Toes to Bar
5:04 or 4:04 not sure which
D1. Seated Barbell Overhead Press @ 40X0, AMRAP @ 95lbs x 3 sets, 1:30 min - 5-6-6
D2. Bent Over Barbell Rows @ 40X0, 8-12 tough reps x 3 sets, 1:30 min - 95#(12)-105#(10)-115#(8)
C. 30 min @ 75%/Moderate/EZ:
3,200m Run
30 Alternating TGU’s @ 16kg KB
Rowing remaining time
rowed for 6:00, run was 16:00 flat

A. Sumo Deadlift @ 11X1, 5 reps x 5 sets, 2 min - start @ 80kg, add 10kg per set - completed as written up to 120kg, no huge issues
B. Barbell Reverse Lunges, 15/leg x 2 sets, 1 min b/t legs - 1st set @ Moderate, 2nd set @ Tough - 40kg/50kg seemed about right
C. 10 sets @ 85-90%/High Effort:
10 Step Down Box Jumps @ 24”
10 Thrusters @ 45lbs
10 Burpees - no jump at top
10 Russian KBS @ 24kg
2 min b/t sets
*Adjust work order per set/maintain same work time per set 1:30 per set, moved well
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Old 06-30-2017, 10:34 AM   #1684
Jason A Smith
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Re: Jason's Workout Log

Transition Week

A. Back Squat @ 40X1, 10-8-6-4-2, 1 min - start @ 60kg, add 10kg per set - completed
B. 5 Hang Power Snatch @ 50kg per min x 3 mins, into…
5 Hang Power Clean @ 70kg per min x 3 mins
completed, man I suck at hang power cycling
C. 5 rounds for time:
20 Front Rack Barbell Alternating Step-ups onto 24” @ 45lbs
10 Burpee Box Jump Overs @ 24”
11:25, broke the step ups once

2.5km Run @ EZ - done, I ran for about 16 minutes
+
10 sets @ 85-90%/High Effort:
10 cal AirBike
10 Air Squats
1 min b/t sets
all sets around 36-38s, I used 40s for the timing as it was easier that way. The bike I kept +80rpm
+
FLR on Rings, 30 sec Hold/30 sec rest x 10 sets
completed

A. 1 Squat Snatch + 1 OHS @ 135lbs per min x 5 mins, into…
1 Squat Clean + 1 Push Press @ 165lbs per min x 5 mins
all done, no misses, no issues
B. Double Overhand Deadlifts @ 11X1, work to a moderately challenging single - no hook grip
305# - not sure I have done that much since last year
C. EMOM x 20 mins:
1st - AMRAP unbroken Strict Pronated Chest to Bar - 12-7-7-6-6 (the 12 matches a PR FYI)
2nd - 10 Step Down Box Jumps @ 30"
3rd - AMRAP unbroken Strict HSPU to 2.5” Deficit - 4-7-6-5-6 (the first set I did not set up correctly)
4th - 10 Step Down box Jumps @ 30”"
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Old 06-30-2017, 10:43 AM   #1685
Jason A Smith
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Re: Jason's Workout Log

As noted, finished up that six weeks, took a transition week and now into a new 6 week cycle of training.

Week 1 (6/19 - 6/25)

A. Double Overhand Deadlift @ 11X1, work to a challenging set of 6 - no hook grip, not touch n go, not a max effort - 110kg
B. Squat Snatch. Snatch Balance. OHS, 1.1.1 @ 60kg per min x 5 mins - completed, one or two a little off
C. 10 min @ 75%/Moderate/EZ:
10 cal Rowing
10 Burpees - no jump at top
10 Alternating Step-ups onto 24”
5 rounds + 2 calories
—5 min rest
5 rounds for time - give it a good effort:
50 DU’s
20 Air Squats
10 Hang Power Clean and Overhead @ 45kg
9:09, went UB,UB,7-3,5-5,UB on the lifting. Crossfit is hard.

20 min Running @ 50%/EZ Effort - completed
+
Seated Box Jump, 1 rep every 15 sec x 5 mins - nothing too challenging - 30”
+
Walk-in Box Jump, 1 rep every 15 sec x 5 mins - nothing too challenging - 36”
+
20 min AirBike @ 55-60 RPM
*Get off and perform 25 Toes to Bar at minutes 4, 12 and 20 - UB-UB-20/5
*Get off and perform AMRAP unbroken Strict Ring Dips at minutes 8 and 16 - 13-11
Really pleased with the T2B, not sure I have done a set over 25 in a while, last set I just could not hang onto any longer. My shoulders were pretty stiff tonight so I took about 15 minutes to warm them up in between the box jumps and the last piece

A. OHS, work to a challenging set of 6 - 175#
B. Power Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.2 @ 75kg every 2 min x 5 sets - completed no misses, good lifts
C. 10 min @ 75%/Moderate/EZ:
10 cal AirBike
10 Russian KBS @ 24kg
10 Alternating Forward Lunges - no added load - 6 rounds even
—5 min rest
For time @ High Effort/Pace:
75 cal Rowing
50 Thrusters @ 65lbs
25 Burpee Box Jump Overs @ 24”
8:55, row was 4:00, went 20-10-8-12 or something like that on the the thrusters, then just tried to keep moving and pick up speed on the last part. Felt pretty good to do “Crossfit” for the second time this week. Nathan killed my time, on the erg alone he was a minute faster.

20 min Running @ 50%/EZ Effort - completed
+
1 Depth Jump off 24” Box every 15 sec x 5 mins - step off box, absorb landing, then step-up onto the box again, repeat - there is no jumping/rebounding in this completed legs were stiff today
+
20 min Rowing @ 2:10-2:15/500m @ Damper 1 - 3870m in total
*Get off and perform 5 Ring Muscle-ups at minutes 4, 12 and 20 - all UB, most I have done for MU in a while in sets like that
*Get off and perform AMRAP unbroken Strict HSPU at minutes 8 and 16 - 15-14

A. Front Rack Barbel Reverse Lunges off 2” Platform, 5/leg @ Moderate Load x 3 sets, 30 sec b/t legs - no alternating - 115,125,135#
B. 10 min @ 75%/Moderate/EZ:
1,600m AirBike
32 Burpees - no jump at top
800m Rowing
Alternating Step-ups onto 24” in remaining time - I misread this and ended up back on the bike for a couple minutes I forgot the step-ups
—5 min Walk
20 min @ 85-90%/High Effort:
50 cal AirBike
40 cal Rowing
30 Toes Through Rings
20 Burpee Box Jump Overs @ 24"
10 Wall Walks - forehead to wall at top
1 round + 3 BBJO’s. Both sets of T2R’s UB, the first bike was 3:00 flat, second one was 3:45
C. Low Incline Trap 3 Raises @ 2016, 5 reps x 5 sets, 1 min - 5# for all
D. Standing Shoulder CARs - https://www.youtube.com/watch?v=xz44aXg75nw
E. Hanging Scapular CARs - https://www.youtube.com/watch?v=M57WtznQfAI completed. I actually do the hanging ones regularly to warm up.
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Old 06-30-2017, 10:46 AM   #1686
Jason A Smith
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Re: Jason's Workout Log

A few things:

1. Yay for me, 8 years of doing "Crossfit" consistently
2. I am getting back healthy again and my body has been responding pretty well to training.
3. I am signed up to complete in my first competition in almost two years in September. It is one I have done on the past but the biggest difference is I will be completing as a Masters athlete for the first time.

My goal is to train consistently for the rest of 2017 and into early 2018. Be able to compete in the Open and I would like to qualify for whatever the Masters Q turns out to be. See what shakes out .
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Old 06-30-2017, 10:51 AM   #1687
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Re: Jason's Workout Log

Week 6 (6/5 - 6/11)

A. Front Squat @ 40X1, 2-2-2, 3-4 min - only last set tough - 190-220-250#
B. Squat Snatch, 1 rep every 20 sec x 15 reps - 5 @ 40kg, 5 @ 50kg, 5 @ 60kg - completed missed one at the end, did it again
C. 2 sets: - no shoes on:
90 sec Left Leg Deadlift with Medial Band Tension
30 sec rest
90 sec Right Leg Deadlift with Medial Band Tension
30 sec rest
completed 15 reps each time
D. 30 sec Free Standing HS Hold Practice per min x 5 min - completed, about 3 really good holds in there where I never kicked down, shuffled a bit but stayed on my hands the whole time
E. 30 sec AirBike ALL OUT per 5 min x 2 sets - EZ Spin in off time, into…
5 min AirBike EZ
26 calories, 23 calories, held around 95 rpm on the first one and then tried to stay above 90 on the second one.

A. EMOM x 6 mins:
2 min - 2 Strict Ring Muscle-ups
2 min - 3 Ring Muscle-ups
2 min - 4 Bar Muscle-ups
completed, slight strain in left lat/tricep area where it terminates to the armpit
B1. Press @ 40X0, AMRAP unbroken @ 50kg x 2 sets, 1 min - 7-6
B2. Strict Pronated Lean Away Pull-ups @ 41X1, AMRAP unbroken x 2 sets, 1 min - 7-6
B3. Ring Push-ups @ 40X0, AMRAP unbroken x 2 sets, 1 min - 11-10
B4. False Grip Pull-ups on Rings @ 40X0, AMRAP unbroken x 2 sets, 1 min - 5-4
C. 20 min Running @ EZ Effort - nice and easy took the dog she got tired. Hahahah. See how my armpit feels the next couple days. I will not be doing anything stupid. If anything I will avoid the upper stuff on Saturday.

A. Back Squat @ 40X1, 2-2-2, 3-4 min - only last set tough - 210-240-270# felt pretty good. I was pretty careful with these.
B. Squat Clean and Split Jerk, 1 rep every 30 sec x 15 reps - 5 @ 60kg, 5 @ 70kg, 5 @ 80kg - completed, no issues here
C. Single Leg Skater Squats @ 40X0, 5/leg x 3 sets, 30 sec b/t legs - adjust depth for back leg as needed - completd, I used a 10# DB to counterbalance
D. Front Rack DB Cross Under Step Downs off 20”, 5/leg @ Challenging x 3 sets, 30 sec b/t legs - 30# for all of these
E. EMOM x 10 mins:
30 sec Left Leg Deadlifts @ 1010 - no added load
30 sec Front Bridge
30 sec Right Leg Deadlifts @ 1010 - no added load
30 sec Front Bridge
completed, 10’s for DLs every time
F. 30 sec AirBike ALL OUT per 5 mins x 2 sets - EZ Spin in off time, into…
5 min AirBike EZ
We were away all day at soccer games in Winnipeg, so I had dinner before training tonight. I was way to close to eating to do this, so I did it the next day got 29 calories and then 21 calories. I died in the first set with 10s left.

A. Strict HSPU, AMRAP unbroken x 1 set to failure - 21, I believe this is a PR
B. Weighted Strict Ring Dips @ 22X1, 3 challenging reps per min x 5 mins - no max efforts, follow tempo, full depth - 15# added
C. 1—>5 Chest to Bar Ladder, into 1—>5 Toes to Bar Ladder for time - 51s, most of the time was spent coming down and jumping up
D. 20 min Running @ EZ Effort - later.

A. Sumo Deadlift @ 11X1, 5-4-3-2-1, 1 min - start @ 100kg, add 5-10kg per set
B. 5 sets @ 85-90%/High Effort:
20 Jumping Switch Lunges
20 cal AirBike
20 Burpees - no jump at top
20 cal Rowing
80 DU's
4 min b/t sets
*Adjust work order per set/maintain same work time per set
this session never happened
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Old 07-02-2017, 11:33 AM   #1688
Jason A Smith
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Re: Jason's Workout Log

Week 2 (5/1 - 5/7)

A. Double Overhand Deadlift @ 11X1, work to a challenging set of 4 - no hook grip, not touch n go, not a max effort - 120kg this was a little too heavy
B. Power Snatch. Above Knee Hang Squat Snatch. OHS, 1.2.3 @ 60kg every 2 min x 5 sets - completed, I wore my lifting shoes for this for the first time in a long time
C. 10 min @ 75%/Moderate/EZ:
1,000m Rowing
25 DU’s
5 Bar Facing Burpees
25 slow OHS @ 20kg
5 Bar Facing Burpees
Row remaining time
I got 750m of rowing on the way back
—5 min rest
21,15,9 for time:
Box Jump Overs @ 24” - all the way over
Bar Facing Burpees
OHS @ 45kg
9:20, I broke the first set of OHS 15-6 otherwise UB and relatively quick. I was very mindful about not smoking my shins on the box.

20 min Running @ 50%/EZ Effort - completed, running getting better
+
Seated Box Jump, 1 rep every 15 sec x 3 mins - nothing too challenging - 30”-32.5”
+
Walk-in Box Jump, 1 rep every 15 sec x 3 mins - nothing too challenging - 35”-37”
+
Single Leg Box Jump, 1 rep per leg every 15 sec x 3 mins - nothing too challenging - all done at 20”
+
20 min AirBike @ 55-60 RPM
*Get off and perform 5 Ring Muscle-ups at minutes 4,8,12
*Get off and perform 5 Bar Muscle-ups 16 and 20 completed, got 205 calories on the bike total and all the MU’s were UB. Winner winner

A. OHS, work to a challenging set of 4 - 85kg
B. Squat Clean Thruster. Push Jerk. Split Jerk, 1.1.1 per min x 10 min - 5 min @ 70kg, 5 min @ 80kg - completed, this all felt very heavy today
C. 10 min @ 75%/Moderate/EZ:
50 cal AirBike
25 DU's
25 Air Squats
25 DU’s
25 Deadlift @ 30kg
25 DU’s
AirBike remaining time - AB an additional 42 calories
—5 min rest
27,21,15,9 for time:
AirBike Cals
DU's
Power Clean @ 35kg
DU’s
10:37

20 min Running @ 50%/EZ Effort - completed
+
1 Depth Jump off 24” Box every 15 sec x 7:30 mins - step off box, absorb landing, then step-up onto the box again, repeat - there is no jumping/rebounding in this - completed
+
20 min Rowing @ 2:10-2:15/500m @ Damper 1
*Get off and perform 10 Chest to Bar + 10 Strict HSPU at minutes 4,8,12,16,20 - done all UB made 3764m on the rower

A. Weighted Alternating Skater Squats @ 40X0, 6-8/leg x 3 sets, 1 min b/t legs - all challenging sets - 15#,17.5#,20# all for 8 per leg. I did them alternating with 1 minute in between
B. 2 rounds @ 75%/Moderate/EZ:
400m Run
400m Row
1,600m AirBike - 13:50 total time
—5 min Walk
20 min @ 85-90%/High Effort:
400m Row
40ft HS Walk - 20ft minimum
400m Run
20 Toes Through Rings
3 rounds + 40’ HS walk. The last two walks were UB, which is a PR for distance. T2Rs were UB all three rounds
C. Low Incline Trap 3 Raises @ 2016, 5 reps x 5 sets, 1 min - 7.5# DBs for all
D. Standing Shoulder CARs - https://www.youtube.com/watch?v=xz44aXg75nw
E. Hanging Scapular CARs - https://www.youtube.com/watch?v=M57WtznQfAI Completed. I took my time with these today. No rush at all.
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Old 09-04-2017, 07:40 AM   #1689
Jason A Smith
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Re: Jason's Workout Log

Been a while since I interjected an update in here

Week 3 (7/3 - 7/9)
A. Double Overhand Deadlift @ 11X1, work to a challenging set of 2 - no hook grip, not touch n go, not a max effort - 130kg, this was just right
B. 1 Snatch High Pull + 1 Above Knee Hang Squat Snatch + 1 OHS per min x 9 min - 3 @ 55kg, 3 @ 60kg, 3 @ 65kg - completed, I took a pause in the bottom of each lift.
C. 10 min @ 75%/Moderate/EZ:
400m Run
10 Burpees
400m Row
10 Air Squats
2 rounds on the nose
—5 min rest
For time:
50 Thrusters @ 45lbs
50 Bar Facing Burpees
50 Thrusters @ 45lbs
8:00, I went 2-4-2 for time, thrusters went 30/20-20/30. I found a solid pace on the burpees and just stuck with it. I actually did this on Monday as I was feeling really good mid-afternoon.

20 min Running @ 50%/EZ Effort - completed, it was hot today
+
Walk-in Box Jump, 1 rep every 15 sec x 5 mins - nothing too challenging - 35-37-39” split pretty evenly throughout
+
Single Leg Box Jump, 1 rep per leg every 15 sec x 5 mins - nothing too challenging - all completed at 20”
+
20 min AirBike @ 55-60 RPM
*Get off and perform 6 Chest to Bar + 4 Strict HSPU + 2 Ring Muscle-ups at minutes 2:30,5,7:30,10
*Get off and perform 6 Toes to Bar + 4 Strict Ring Dips + 2 Bar Muscle-ups at minutes 12:30,15,17:30,20
completed all gymnastics done UB, I had to take about a minute at 10:00 to lower my rings. Bike was 173 calories total. Each time off was about 45s

A. OHS, work to a challenging set of 2 - 195#
B. 1 Squat Clean + 1 High Hang Squat Clean + 1 Push Jerk every min x 9 min - 3 @ 70kg, 3 @ 75kg, 3 @ 80kg - completed, no issues
C. 10 min @ 75%/Moderate/EZ:
10 cal Rowing
10 DU's
10 Press @ 20kg
10 Alternating Forward Lunges
5 rounds total
—5 min rest
2 rounds @ High Effort:
75 DU's
50 Air Squats
25 Shoulder to Overhead @ 50kg
8:38, The S2OH my right shoulder was not really happy and I was having a very hard time not hyperextending my low back while cycling the push jerks. The shoulder has been a little sore and clunky for a few days

20 min Running @ 50%/EZ Effort - completed
+
1 Depth Jump off 30” Box every 15 sec x 5 mins - step off box, absorb landing, then step-up onto the box again, repeat - there is no jumping/rebounding in this - completed
+
20 min Rowing @ 2:10-2:15/500m @ Damper 1
*Get off and perform AMRAP unbroken Strict Pronated Chest to Bar at minutes 2:30,12:30
*Get off and perform 30 sec Ring Dip Lockout at minutes 5,15
*Get off and perform 1 L Sit Rope Climb to ceiling at minutes 7:30,17:30
*Get off and perform 15 Clapping Push-ups at minutes 10,20 completed, rowed about 3.8km and got 7/7 on the C2B everything else was done.

A. Band Assisted Alternating Pistols @ 20X0, 10/leg x 3 sets, 1 min b/t - https://www.youtube.com/watch?v=fAcOtNFm5Rs - completed, I used a lot less assistance, like hardly any
B. 5 rounds @ 75%/Moderate/EZ:
200m Run
50 Reverse Single Unders
200m Row
1 min FLR on Rings
this took 20 minutes…….on the nose
—5 min Walk
20 min @ 85-90%/High Effort:
20 cal Rowing
20 Box Jump Overs @ 20" - jump all the way over
10 L Arm Hang KB Snatch @ 16kg
20ft HS Walk
10 R Arm Hang KB Snatch @ 16kg
20ft HS Walk
4 rounds + 10 box jump overs, all HS walks were UB and pretty quick. I was about 4:20 per round. I tried not to blow up on the rower
C. Low Incline Trap 3 Raises @ 2016, 5 reps x 5 sets, 1 min - completed I used the 5# weights again this week
D. Standing Shoulder CARs - https://www.youtube.com/watch?v=xz44aXg75nw
E. Hanging Scapular CARs - https://www.youtube.com/watch?v=M57WtznQfAI last two pieces were completed
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Old 09-04-2017, 08:24 AM   #1690
Jason A Smith
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Re: Jason's Workout Log

Week 4 (7/10 - 7/16)

A. Double Overhand Deadlift @ 11X1, work to a challenging set of 5 - no hook grip, not touch n go, not a max effort - 115kg
B. 1 Pause Squat Snatch + 1 High Hang Squat Snatch per min x 6 min - 3 @ 50kg, 3 @ 55-60kg - completed I did 3 @ 50, 1 @ 55 and 2 @ 60kg
C. 10 min @ 75%/Moderate/EZ:
1,000m Rowing @ Damper 1
10 Power Clean @ 75lbs
20 Air Squats
10 Power Clean @ 75lbs
AirBike remaining time
34 calories back on the bike
—5 min rest
10 min AMRAP:
30 Air Squats
20 Burpees to 6” OH
10 Power Clean @ 70kg
3 full rounds. Did all singles on the PC really focusing on technique. Last round I did 5 doubles

20 min Running @ 50%/EZ Effort - completed, I was about 10-20s less than what I was doing
+
Single Leg Box Jump, 1 rep per leg every 15 sec x 5 mins - nothing too challenging - completed. I split reps evenly at 20/21
+
Vertical Jump, 1 max effort rep every 15 sec x 5 mins - I got mad hops…….not really but I jumped.
+
20 min AirBike @ 55-60 RPM
*Get off and perform 3 Ring Muscle-ups at minutes 2,4,6,8,10
*Get off and perform 6 Toes to Bar + 6 Clapping Push-ups at minutes 12,14,16,18,20
completed all a written UB

A. OHS, work to a challenging set of 5 - 180# this was quite challenging
B. 1 Squat Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Split Jerk every 1:30 min x 6 sets - 3 @ 65kg, 3 @ 75-80kg - completed I did two at 75 and one at 80kg
C. 10 min @ 75%/Moderate/EZ:
3,200m AirBike
20 DU's
10 Burpee Box Jump Overs @ 24"
20 DU’s
Row remaining time - rowed for 3 minutes
—5 min rest
For time:
10,20,30,40,50,40,30,20,10 unbroken DU Ladder
40 Wall Balls @ 20lbs to 10ft
30 Russian KBS @ 32kg
20 Step Down Box Jumps @ 24”
10 Burpee Box Jump Overs @ 24”
8:35 - Did the DU ladder in 3:05, no misses and relatively easy. I broke Was 20/20, swings 15/15 and did just burpee box jumps as I misread. Went pretty well, a really fit me would have been UB on the WBs and KBS, but it’s coming.

20 min Running @ 50%/EZ Effort - done
+
1 Depth Jump off 30” Box every 15 sec x 5 mins - step off box, absorb landing, then step-up onto the box again, repeat - there is no jumping/rebounding in this - completed
+
10 max effort Jump Squats per min x 3 mins - full depth squats, don’t get sloppy - completed, not sloppy
+
20 min Rowing @ 2:10-2:15/500m @ Damper 1
*Get off and perform AMRAP unbroken Strict HSPU at minutes 2:30 and 5 - 16/12
*Get off and perform 5 Bar Muscle-ups at minutes 7:30 and 10 - both sets UB best BMUs I have done in a a long time. Great kip, felt good.
*Get off and perform 3 Rope Climb to Ceiling (use legs) at minutes 12:30 and 15 - done, this was jump one clamp and up
*Get off and perform Ring Dip Lockout for as long as possible at minutes 17:30 and 20 - 30s, 42s, I wanted to get back on the rower. I got 3600m total.

A. Alternating Pistols @ 40X0, 5/leg x 3 sets, 1 min - no added load, follow tempo - completed, got better as I got going and loosened up. I am still pretty decent at these
B. Front Rack Barbell Reverse Lunge EMOM x 6 mins:
1st - 6 Left Leg Moderate
2nd - 6 Right Leg Moderate
did them all at 125# - was maybe a little light
C. 5 rounds @ 75%/Moderate/EZ:
10 cal Rowing
10 Jumping Switch Lunges
10 cal Rowing
10 Burpees - no jump at top
12:30, right at 2:30/round
—5 min Walk
20 min @ 85-90%/High Effort:
20 cal Rowing
20 DB Alternating Step-ups onto 20” @ 35/hand
20 cal AirBike
20 DB Front Squats @ 35/hand
I was at 6 calories into the fourth round when 20 minute was up, I completed the fourth round (because) at 21:50. Two sets of each were UB the others were broke once each. I should have stayed UB, but it lit my legs up.
D. Low Incline Trap 3 Raises @ 2016, 5 reps x 5 sets, 1 min - 5#, such a beast
E. Standing Shoulder CARs - https://www.youtube.com/watch?v=xz44aXg75nw
F. Hanging Scapular CARs - https://www.youtube.com/watch?v=M57WtznQfAI last two pieces done. standing CARs were 30s per rotation, did a minute each way on the hanging
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