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Old 01-28-2017, 09:52 AM   #1661
Jason A Smith
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Re: Jason's Workout Log

A. Power Snatch. Snatch Balance. OHS, 1.1.1 @ low/moderate load per min x 10 mins - 95-105-115-125-135# each for 2
B. Power Clean. Front Squat. Push Jerk, 1.1.1 @ low/moderate load per min x 10 mins - 135-145-155-165-175# each for 2
C. Tall Split Jerks, 1 rep per position every min x 6 mins - start @ 75lbs, add 5 lbs per set - completed
D. EMOM x 20 mins:
1st - 3 Strict HSPU to Deficit @ 40X0
2nd - 3 Weighted Strict Pronated Chest to Bar @ 21X0
3rd - 3 Strict HSPU to Deficit @ 40X)
4th - 3 Weighted Strict Pronated Chest to Bar @ 21X0 completed all with a 2.5” deficit and 10# added E. EMOM x 10 mins:
1st - 30-45 sec FLR on Rings*
2nd - 15 lite Russian KBS
complete 30s hold and 20kg for the swings

10 min @ 75%/EZ:
20 cal AirBike
2/arm TGU’s @ 16kg KB
4 rounds
—5 min rest
10 min @ 85-90%/high effort:
10 Air Squats
10 Push-ups
10 Air Squats
10 Toes Through Rings - maintain control on back swing, don’t get wild!* 8 rounds
—5 min rest
10 min @ 75%/EZ:
20 cal Rowing
100 Single Unders
5 rounds

A. Squat Snatch. OHS, 1.1 @ low/moderate load every 30 sec x 10 sets - 95-105-115-125-135 all for two reps
B. Squat Clean. Front Squat. Split Jerk, 1.1.1 @ low/moderate load every 45 sec x 10 sets - 135-145-155-165-175 all for two reps, when I finished this I was breathing hard
C. DB Rear Foot Elevated Split Squats @ 40X0, 6-8/leg x 3 sets, 1 min b/t legs - 30#(8), 35#(7), 40#(6)
D. EMOM x 20 mins:
1st - 1 Bar Muscle-up + 1 Kipping HSPU to Deficit @ 50X0
2nd - 1 Ring Muscle-up + 1 Kipping HSPU to Deficit @ 50X0 completed first ten minutes to 9.5” second 10 to 11"
E. EMOM x 10 mins:
1st - 30-45 sec L Arm Farmer Hold @ 75lbs DB
2nd - 30-45 sec R Arm Farmer Hold @ 75lbs DB completed, went 30-35-40-40-30s


5 sets:
60 sec Rowing @ 85-90%
45 sec Rowing @ 50%
15 sec transition
60 sec AirBike @ 85-90%
45 sec AirBike @ 50%
15 sec transition*
rowed approximately 290m each set, went 20-20-18-18-20 calories ouch
+
5 min rest
+
EMOM x 20 mins:
1st - 30 sec Anti-Rotational Front Bridge
2nd - 30 sec L Side Bridge
3rd - 30 sec R Side Bridge
4th - 30 sec L Arm KB Front Rack Hold @ 24kg
5th - 30 sec R Arm KB Front Rack Hold @ 24kg* all completed no issues

A. Barbell Romanian Deadlifts @ 40X0, 10-8-6-4-2, 1 min - start lite, increase load per set - 95-115-135-155-175#
B. Barbell Reverse Lunges @ 10X1, 10/leg x 3 sets, 1 min b/t legs - no alternating legs - 95-115-135# C. Barbell Hip Thrusts @ 20X0, 15-20 reps x 3 sets, 2 min - 95# all three sets for 15 reps
D. EMOM x 20 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 6-9 Left Arm DB Rows @ 40X0
3rd - 30-40 sec HS Hold Against Wall
4th - 6-9 Right Arm DB Rows @ 40X0
used a dip station for the holds tonight, used 55# DB for 3 sets of 9, 60# DB for a set of 8 and 70# DB for last set of 7
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Old 01-28-2017, 01:44 PM   #1662
Jason A Smith
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Re: Jason's Workout Log

Still plugging away. Nothing heavy at all but coming along slowly.

Between Mike (my coach) and my PT we are trying to regain proper function and engagement of my pelvic floor/abs and glute activation. Somewhere along the way it got messed up and needs to be corrected.

As you can see I do I pile of stuff to help that out. What is not shown is the extensive warm up plus some additional stuff from my PT and beyond that additional mobility I am doing to try and get things straightened away. All in all a training day involves about 1.5 hours between warm up and actually training, plus about 15-30 minutes extra at another time. It has been a battle to try and fit it all in with our kids always busy schedule but I am seeing some minor progress. I have some ideas about how it all came to be and will share them once I am healed up.
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Old 02-06-2017, 05:38 PM   #1663
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Re: Jason's Workout Log

A. OHS @ 22X1, 5-4-3-2-1, 1 min - start @ 95lbs, add 10lbs per set - completed as written
B. Front Squat @ 20X1, 5-5-5, 1 min - start @ 155lbs, add 10lbs per set - completed as written
C. Tall Split Jerks, 1 rep per position every min x 10 mins - 5 min @ 75lbs, 5 min @ 95lbs - complete
D. Weighted Strict Pronated Chest to Bar @ 21X0, work to a 6 RM - 20#
E. 2:30 min AMRAP Strict HSPU - 34” max hand width/no deficit - 31
F. Weighted Strict Pronated Chest to Bar @ 21X0, work to a 3 RM - 35#
G. 2:30 min AMRAP Ring Push-ups - 45
H. 10 sec Hollow Rocks every 30 sec x 5 mins - completed the squatting did not feel very good at all

5 sets @ increasing effort per set:
1 min Rowing - 2:00-1:55-1:50-1:45-1:40
30 sec rest
1 min AirBike - 62-64-66-68-70rpm
30 sec rest
*Set 1 @ EZ - 75%
*Set 3 @ moderate - 80-85%
*Set 5 @ high - 90%
+
5 sets @ 85-90%/high effort:
20 cal AirBike
20 Alternating DB Step-ups onto 24” - 40/hand - see note below, went with 25# per hand, was this a typo ??
20 cal Rowing
3 min b/t sets
all about 4:00 per set. I tried the 40# DBs and that was not gonna happen. I dropped to 25#/hand and that was plenty, which turns out was supposed to be 20"
+
Anti-Rotational Front Bridge, 20-30 sec per min x 10 mins - completed 20s

A. Squat Snatch. Snatch Balance, 1.4 @ 95# per min x 5 mins - completed
B. Squat Clean. Split Jerk. BTN Split Jerk, 1.1.1 @ 135# per min x 5 mins - completed
C. Barbell Reverse Lunges @ 10X0, 15/leg x 2 sets, 1 min b/t legs - moderate loading - all sets done at 115#
D. 1 Bar Muscle-up every 30 sec x 5 reps, into…
1 Ring Muscle-up every 30 sec x 5 reps, into…*
1 Kipping HSPU to Deficit every 30 sec x 10 reps completed first 5 HSPUs at 9” second 5 at 10”
E1. Strict Toes Through Rings, AMRAP quality reps in 1 min x 3 sets, 1 min - 13/15/17
E2. Wall Walks, AMRAP reps in 1 min x 3 sets, 1 min - forehead to wall each time*- 6/6/7

EMOM x 10 mins:
1st - 15 KBS @ 16kg
2nd - 30 sec Scapular Push-ups @ 1111
completed, focus on engaging abs through KBS seems to help, that and breathing
+
5 sets:
90 sec Rowing @ 85-90%
75 sec Rowing @ 50%
15 sec transition
90 sec AirBike @ 85-90%
75 sec AirBike @ 50%
15 sec transition*
rows were all around 420-430m, AB was 25-26 calories………woof !
+
5 min rest
+
EMOM x 10 mins:
1st - 30 sec HS Hold Against Wall
2nd - 30 sec Pronated Scapular Pull-ups @ 1111 completed, scapular pull ups felt pretty good

A. Deadlift, 1 rep every 30 sec x 10 mins - 5 min @ 155lbs, 5 min @ 185lbs - drop every rep after standing - completed, noticed this a little in my QL area on some reps but not others
B. Barbell Hip Thrusts @ 10X0, 30 reps x 3 sets, 2 min - 45-50-55#
C. 10 min AMRAP:
21 Alternating Step-ups onto 24”
9 Strict Ring Dips
6 Strict Pronated Chest to Bar
5 rounds + the ring dips, I went out hard and tried to hang on. It went pretty well.
D. One Arm KB Rows @ 40X0, 8-10/arm x 3 sets, 30 sec b/t sides - use 24kg KB - I forgot this until I was writing this up so went back out and did it about 45 minutes after I finished. All 10’s, bizarre brain cramp.
E. Bench Press @ 40X0, AMRAP unbroken x 3 sets, 2 min - set 1 @ 155lbs, set 2 @ 135lbs, set 3 @ 115lbs - 7,8,10
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Old 02-06-2017, 05:47 PM   #1664
Jason A Smith
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Re: Jason's Workout Log

A. Snatch Balance. OHS, 1.1 @ 115lbs per min x 10 mins - completed
B. Front Squat @ 20X1, 4-4-4, 1 min - start @ 165lbs, add 10lbs per set - completed, went ok. Small amount of discomfort at QL but other wise good
C. Tall Split Jerks, 1 rep per position @ 95lbs every min x 5 mins* - completed
D. BTN Split Jerk. Split Jerk, 1.1 @ 135lbs per min x 5 mins - completed
E. AMRAP in 10 mins:
Strict HSPU (34” max hand width/no deficit) - 1,2,3,4,5,etc.
Strict Pronated Pull-ups (Hollow Body) - 1,2,3,4,5,etc. made it up to 5 HSPUs into the round of 11. Went UB on everything until round of 7
F. EMOM x 10 mins:
1st - 30 sec Walking Lunges
2nd - 30 sec FLR on Rings*
completed

EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice
2nd - 1 Legless Rope Climb to ceiling from standing* I am slowly getting better at HS, I got a 15,20,20,23,15s hold on each interval and I did the rope climbs from seated, standing in my garage felt like cheating, it is only 10’ high +
10 sets @ 85-90%/high effort:
10 cal Rowing
10 Alternating Step-ups onto 24”
10 cal AirBike
1 min b/t sets
all completed at or around 1:30, last set about 5s faster because I knew I was done. I rowed all sets at around 1600 cal/hr, bike I tried to stay at 72-73 rpm and the step ups you can only go so fast
+
FLR on Rings, 30-45 sec per min x 10 mins - completed all 30-35s

A. Squat Snatch. Snatch Balance, 1.2 @ 115lbs per min x 5 mins - completed
B. Squat Clean. Split Jerk. Front Squat. Split Jerk, 1.1.1.1 @ 135lbs per min x 5 mins - completed, no issues with squatting at all
C. Front Rack Barbell Reverse Lunge EMOM x 10 min:
1st - 5 Right Leg @ moderate
2nd - 5 Left Leg @ moderate 115#-125#-130#-132.5#-135# - I could feel these much more in my left leg than my right
D. 1 Bar Muscle-up every 30 sec x 5 min, into…
1 Ring Muscle-up every 30 sec x 5 min, into…*
3 unbroken Kipping HSPU to Deficit every min x 5 mins completed, did the HSPUs to 8”
E. EMOM x 10 mins:
1st - 30 sec tough Supinated Grip Ring Rows @ 20X0 did 14-15 reps every set
2nd - 30 sec AMRAP Push-ups
did 15’s each sets 1s down and 1s up

EMOM x 10 mins:
1st - 10-15 unbroken Russian @ 24kg
2nd - 30 sec Scapular Push-ups @ 1111
completed all swings were for 15 reps each time
+
EMOM x 10 mins:
1st - 30-45 sec L Side Bridge
2nd - 30-45 sec R Side Bridge
completed, went 30s X 3 , 35s, 40s
+
For time:
100 cal Rowing
100 Air Squats
100 cal AirBike
14:30…….ouch. Rowed steady for 5:00, did one set of air squats (2:30) and then onto the bike for 6:45ish. I tired not to blow out the first 50 too fast and picked it up steady to the finish. I went fetal for about a minute. Could I have gone harder…..maybe a little but not much.
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Old 02-15-2017, 08:49 PM   #1665
Jason A Smith
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Re: Jason's Workout Log

A. Squat Snatch. OHS, 1.1 @ 115lbs every 30 sec x 10 sets - completed
B. Front Squat @ 20X1, 3-3-3, 1 min - start @ 175lbs, add 10lbs per set - completed up to 195#
C. Tall Split Jerks, 1 rep per position @ 95lbs every min x 5 mins* - completed
D1. Strict HSPU to Deficit Cluster, 1.1.1.1.1 x 5 sets, 10 sec - all to 4”
D2. Legless Rope Climb to 10ft, 3 reps from seated x 5 sets, 3 min - completed started at 10s in between reps ended at 15s to second reps about 20s to last rep
E1. FLR on Rings, 30-45 sec x 5 sets, 1 min - 45-45-35-40-45
E2. Supinated Grip Ring Rows @ 40X0, 8-10 tough reps x 5 sets, 1 min - all 10’s

EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - 11/12, 13, 21, 22, 10/10 had a couple decent holds there. It is coming along nice and slow
2nd - 30 sec Strict Hang to Inverted Hang on Rings*- I did 4-4-4-4-5
+
5 sets @ 85-90%/high effort:
20 cal AirBike
20 DB Alternating Step-ups onto 20” - 25/hand
20 cal Rowing
20 Jumping Switch Lunges
3 min b/t sets * * * * * * * * * * * * * * * * * * * * * * * *
each set was 2-5s less than 4:00 every time. Pretty consistent with effort. Tried a couple little adjustments each time. Mostly the bike was done at 1:15, row was a minute, step ups were UB and “fast” and I did the switch lunges 10/10 with a 3 second breather.

A. Power Snatch, 1 rep @ 115lbs every 20 sec x 15 reps - completed
B. Power Clean and Split Jerk, 1 rep @ 135lbs every 20 sec x 15 reps - completed
C. Barbell Russian Step-ups onto 24”, 15/leg x 3 sets, 1 min b/t legs - completed, no load added, the bar was enough
D1. Wall Facing Strict HSPU, AMRAP unbroken x 3 sets, 1:30 min - 13-12-11
D2. False Grip Strict Pronated Pull-ups @ 40X0, AMRAP unbroken x 3 sets, 1:30 min - 5-5-3 I really could not get a false grip on the bar, were these to be on the rings ? And they were....
E1. Seated DB OH Press @ 20X0, 12-15 tough reps x 3 sets, 1:30 min - 30#/hand all 15’s
E2. One Arm DB Rows @ 40X0, 8-10/arm x 3 sets, 1:30 min - 30 sec b/t arms - 60#(10), 70#(9), 70#(10)
F. Side Lying Powell Raises @ 4010, 8-10/arm x 3 sets, 30 sec b/t arms - 10#, 12.5#, 15# all 10’s
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Old 02-15-2017, 09:24 PM   #1666
Jason A Smith
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Re: Jason's Workout Log

So, I am coming back along nice and slow. Last week I was late at work two nights so only got three sessions in.

Also officially I am hounded from actual participation in the 2017 Open. Body is not ready. If I was a normal gym goer I doubt it would be an issue but I could easily put myself in harm's way and go backwards several steps.

I am a little bummed about it but am realistic and just want to get healthy and training regularly again. Shoulder is feeling good and my low back is slowly coming back around. Vic I think I did something very similar to what you had/have.

At any rate i hope to be back to my normal self in another 6-8 months and maybe I will do another event and hopefully actually get in on this Crossfit stuff again. I may be the only person out there wanting the suck fest.
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Old 02-21-2017, 06:11 AM   #1667
Jason A Smith
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Re: Jason's Workout Log

A. Squat Snatch. Snatch Balance, 1.1 every 30 sec x 10 sets - 5 sets @ 115lbs, 5 sets @ 125lbs - completed
B. Front Squat @ 20X1, 2-2-2, 1 min - start @ 185lbs, add 10lbs per set - completed to 205#
C. Split Jerk, 3-3-3-2-2-2-1-1-1, 30 sec - start @ 45lbs, add 10lbs per set - completed as written
D1. Push Press @ 40X0, 5 moderate reps x 3 sets, 1 min - control lowering - 125-130-135#
D2. Strict Wide Grip Pronated Pull-ups @ 40X0, AMRAP unbroken x 3 sets, 1 min - 9-6-7
E1. Kipping HSPU @ 40X0, AMRAP unbroken x 3 sets, 1 min - follow tempo - 10-9-8
E2. Strict False Grip Pull-ups on Rings @ 40X0, AMRAP unbroken x 3 sets, 1 min - 4-5-4
F. EMOM x 10 mins:
1st - 30-45 sec FLR on Rings*- 45s for all
2nd - 30-45 sec Pronated Hang Pull-up Bar - 45-45-30-40-45

EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - 23-10,10-15-27-10,10 I believe 27s is my all time best. I am hoping to work up to 5 sets of 30s each time one day
2nd - 30 sec Strict Hang to Inverted Hang on Rings*- did 5 of these each time
+
10 sets @ 85-90%/high effort:
15 cal AirBike
10 cal Rowing
5 Burpee Box Step Overs @ 24"
2 min b/t sets
all sets complete at 1:55, last one was 1:45 I pedalled and rowed a little harder because I knew I was not going again. I kept the bike to about 45s and the row to 30s. RPM’s were above 70 except the last one where I was close to 80 for the duration. I may have to try and play around with this on the bike and see if I can push a little harder and for how long and if I can recover adequately. The daily warm ups I have been getting about 65 calories in 5 minutes without dying.

A. Above Knee Hang Power Snatch, 1 rep every 30 sec x 20 reps - 10 @ 115lbs, 10 @ 125lbs - completed, got better as I got going
B. Above Knee Hang Power Clean and Push Jerk, 1 rep every 30 sec x 20 reps - 10 @ 135lbs, 10 @ 145lbs - completed, same as above as I got going it felt better
C1. Strict HSPU, AMRAP unbroken x 5 sets, 1:30 min - 20-14-12-10-9
C2. Weighted Strict Pronated Chest to Bar @ 21X0, 3 tough reps x 5 sets, 1:30 min - all completed with 15# focus was on staying hollow
D. 2 rounds for time:
20 Push-ups
20 Jumping Switch Lunges
20 Toes Through Rings
20 Jumping Switch Lunges
4:00
E. Seated DB External Rotations @ 6010, 6-8/arm x 3 sets, 30 sec b/t arms - 10#(8), 12.5#(7), 15#(6)
F. Side Lying Powell Raises @ 4010, 8-10/arm x 3 sets, 30 sec b/t arms - 15#(10,9,8)

20 min @ high effort:
33 Air Squats
27 cal Rowing
21 cal AirBike
15 Russian KBS @ 24kg
9 Burpees to 6” OH
4 rounds
+
EMOM x 10 mins:
1 min L Arm Farmer Hold @ 24kg KB
1 min R Arm Farmer Hold @ 24kg KB
completed UBX2, 30/30X2, 45/15X1 - forearms were on fire

A. 10 min Rowing @ 2:05/500m - 2436m
B1. Press @ 11X1, 4-6 tough reps x 3 sets, 1:30 min - 110#(6), 120#(5), 130#(4)
B2. Weighted Strict Pronated Pull-ups @ 40X0, 4-6 tough reps x 3 sets, 1:30 min - 15#(6), 20#(6), 25#(4)
C. 10 min AirBike @ 61-63 RPM - 145 calories, 4.0 miles average rpm was 63, this might be a PR for 10:00
D1. Strict Ring Dips @ 40X0, AMRAP unbroken x 3 sets, 1:30 min - 10-8-6
D2. Parallel Grip Ring Rows @ 40X0, 8-10 tough reps x 3 sets, 1:30 min - 10-10-10
E. 10 min Rowing @ 2:05/500m - 2440m
The rowing felt much easier than the biking.
"
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Old 03-04-2017, 07:58 AM   #1668
Jason A Smith
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Re: Jason's Workout Log

Last week's training, even this week is almost done...

A. Above Knee Hang Squat Snatch. Snatch Balance. OHS, 1.1.1 per min x 9 mins - 3 @ 105lbs, 3 @ 115lbs, 3 @ 125lbs - completed
B. Front Squat @ 20X1, 1-1-1, 1 min - start @ 205lbs, add 10lbs per set - completed to 225# no sleeves, lifters or belts felt pretty good
C. Push Press. Push Jerk. Split Jerk, 1.1.1 every 1:30 min x 5 sets - start @ 95lbs, add 10lbs per set - completed
D1. Wall Facing Strict HSPU @ 20X0, AMRAP unbroken x 3 sets, 1:30 min - tight core/no extension - 12-8-7
D2. Strict Pronated Lean Away Pull-ups @ 31X1, AMRAP unbroken x 3 sets, 1:30 min - 8-7-6
E1. Z Press with DB’s @ 40X0, 10-15 reps x 3 sets, 1 min - 15#(15), 20#(12), 25#(10)
E2. Legless Rope Climb to ceiling, 3 reps x 3 sets, 1 min - from seated to ceiling - done, was pretty tired at this point so was about 20s between reps to avoid failing
F. EMOM x 10 mins:
1st - 30 sec L Arm KB OH Carry @ 32kg KB
2nd - 30 sec R Arm KB OH Carry @ 32kg KB
completed, that was miserable. On both arms my low back got tight forearms were on fire, tough one #MJGA

EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - 10/12, 27, 20, 20, 29 - getting better I still shuffle around a little too much, last set I almost made the 30s timer. 2nd - 30 sec Scapular Pull-ups - perform the largest/slowest circle possible -*https://www.youtube.com/watch?v=TEJgK7MNnQM - go in reverse direction as well - I alternated between forward and reverse directions this got better as I went and learned the movement a little better
+
5 sets @ 85-90%/high effort:
20 cal AirBike
20 DU’s
20 OHS @ 45lbs
20 DU’s
20 cal Rowing
4 min b/t sets
3:55, 3:30, 3:30, 3:26, 3:16 - i decided after the first set to try something a little different. Normally I would bike around 70rpm to 20 calories, for this piece I went hard (75-80rpm) for the first 15 calories and then slowed down a little (70rpm) for the last 5. I was done on the bike in 55s or less every time, the DUs and OHS were all UB, I was fighting for position on the OHS, it was ok. The rowing I tried to pull 1300+cal/hr, the last set was 1400-1500 ouch.

A. Power Snatch, 1 rep every 30 sec x 15 reps - 5 @ 115lbs, 5 @ 125lbs, 5 @ 135lbs - completed
B. Power Clean and Split Jerk, 1 rep every 30 sec x 15 reps - 5 @ 135lbs, 5 @ 145lbs, 5 @ 155lbs - completed
C1. Kipping HSPU to Deficit @ 40X0, 4-6 tough reps x 5 sets, 1:30 min - 30” max hand width - all to 4.75” - 5,6,6,5,5
C2. Weighted Strict Parallel Grip Pull-ups on Rings @ 40X0, 4-6 tough reps x 5 sets, 1:30 min - all with 15# - 5’s across
D. EMOM x 20 mins:
1st - 15 Left Arm DB Rows @ 20X0 - no twisting
2nd - 30 Jumping Switch Lunges *
3rd - 15 Right Arm DB Rows @ 20X0 - no twisting
4th - 45 sec FLR on Rings*
completed, used a 40# DB for all the rows
E. Seated DB External Rotations @ 6010, 6-8/arm x 3 sets, 30 sec b/t arms - 12.5# all 8’s
F. Side Lying Powell Raises @ 4010, 8-10/arm x 3 sets, 30 sec b/t arms - 15# (10,10,9)

Hollow Rocks, 10 sec every 30 sec x 10 sets - completed 7 reps each time
+
20 min @ high effort:
20 cal AirBike
20 Deadlifts @ 65lbs - focus on moving perfectly, not fast*
20 cal Rowing
20 Alternating Step-ups onto 26” - yes, this is high for you, deal with it #MJGA 4 rounds + DL’s. I am not yet quite as proficient at pushing on the AB for this stuff just yet, I tried to keep it to 65-70rpm but feel like I am moving so slow. The step up height was good, 30” is really tough the way down is hard to step the way up (jumping) was/is ok.
+
EMOM x 10 mins:
1st - 30-45 sec L Side Bridge
2nd - 30-45 sec R Side Bridge
all sets 45s, fighting to get better

A. 10 min Rowing @ 2:05/500m - 2447m
B1. Press @ 11X1, 3 tough reps x 3 sets, 1:30 min - 125-130-135# felt pretty good. Maybe could have thrown on a bit more weight but these were decent, no fighting the weight or overextending on the way up
B2. False Grip Pull-ups on Rings @ 40X0, AMRAP unbroken x 3 sets, 1:30 min - 8-8-6, after I was done I did the best strict MU I have ever done
C. 10 min AirBike @ 61-63 RPM - 145 calories, 4.0 miles average rpm was 63, this might be a PR for 10:00, identical score to last week but did not feel as dead from 5-10 minutes
D. 10 min AMRAP - don’t skimp on quality of reps:
5 Wall Walks
10 Strict Knees to Elbows
5 rounds + 1 wall walk, pretty consistent pace throughout, number 4 and 5 WW each round lit on my shoulders and triceps
E. 10 min Rowing @ 2:05/500m - 2443m
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Old 04-02-2017, 08:02 AM   #1669
Jason A Smith
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Re: Jason's Workout Log

Been training and logging but not posting

Week 1 (2/27 - 3/5)
A. OHS, work to a moderate set of 10 - 135#
B. RDL @ 40X1, work to a moderate set of 10 - nothing too hard, just a good set - 145#
C. Front Rack Barbell Rear Foot Elevated Split Squats @ 40X0, 8-10/leg x 3 sets, 1 min b/t legs - moderate - 75#(10), 80#(9), 75#(8)
D. 5 min @ 75%/moderate/EZ:
1:30 min AirDyne - 20 cals
30 sec Air Squats - 15
30 sec Burpees - no jump - 9
—5 min rest
20 min @ 85-90%/high effort:
20 cal AirBike
20 Air Squats
20 Russian KBS @ 24kg
7 rounds + 16 calories on the bike. Woof

A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - 30-28-20-30-17s
2nd - 1 Strict Ring Muscle-up - went 4 out of 5
B1. Press @ 11X1, 6-6-6, 2 min - all tough sets - 115#, 117.5#, 120#
B2. Weighted Strict Pronated Chest to Bar @ 21X0, 6-6-6, 2 min - all tough sets - all with 10#
C1. Kipping Ring Dips @ 40X0, AMRAP x 3 sets, 1 min - 11-7-6
C2. Parallel Grip Ring Rows @ 40X0, 10-15 tough reps x 3 sets, 1 min - 15-13-11
D. EMOM x 20 mins:
1st - 30 sec FLR on Rings*
2nd - 45 sec L Arm Farmer Hold @ 32kg KB
3rd - 30 sec FLR on Rings*
4th - 45 sec R Arm Farmer Hold @ 32kg KB
completed, actually the farmer holds felt good

A. Front Squat, work to a moderate set of 10 - 155#
B. Squat Snatch. Snatch Balance, 1.1 every 30 sec x 10 sets - 5 @ 125lbs, 5 @ 135lbs - completed
C. Barbell Russian Step-ups onto 20”, 10/leg x 3 sets, 45 sec b/t legs - 45, 55, 65#
D1. Kipping HSPU @ 40X0, AMRAP unbroken x 3 sets, 2 min - 12-10-9
D2. False Grip Strict Pull-ups on Rings @ 40X0, AMRAP x 3 sets, 1 min - hollow body at all times - 10-7-5
E1. Hand Release Push-ups, AMRAP in 30 sec x 3 sets, 1 min - 16-17-17
E2. One Arm DB Rows @ 40X0, 8-10/arm x 3 sets, 1 min - stay tight, no twisting*- 50# DB (10,9,8) I took 30s b/t arms
F. Standing Banded Face Pulls @ 1111, 30 sec work/60 sec rest x 3 sets - completed as 32s work/58s rest

10 sets @ 85-90%/high effort:
10 cal AirBike
5 Burpees to 6” OH
10 Alternating Step-ups onto 24"
5 Burpees to 6” OH
10 cal AirBike
2 min b/t sets*
all sets were 2:00, a couple were 1:55

A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - 25, 11/15, 30, nothing, 30
2nd - 1 Strict Ring Muscle-up - all done still feet coming up too high and these made my left elbow pretty sore. I did one extra one as well. Funny the same things that are wrong with my kipping MUs show up here…………
B. Back Squat, work to a moderate set of 10 - 175#
C. Squat Clean and Split Jerk, 1 rep every 30 sec x 10 sets - 5 @ 145lbs, 5 @ 155lbs - completed
D. EMOM x 4 mins:
1st - 10 Toes Through Rings*
2nd - 10 HSPU - Open Standard
3rd - 10 Pull-ups - non-strict
4th - 10 Ring Dips - Kipping
all completed, I did regular kipping pull ups
E. 10 min AMRAP:
25 cal Rowing
50 DU’s
5 rounds on the nose
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Old 04-02-2017, 08:06 AM   #1670
Jason A Smith
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Location: Brandon  MB Canada
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Re: Jason's Workout Log

Week 2 (3/6 - 3/12)
A. OHS, work to a moderate set of 8 - 145#
B. RDL @ 40X1, work to a moderate set of 8 - nothing too hard, just a good set - 155#
C. Front Rack Barbell Alternating Step-ups onto 20”, 5/leg @ challenging load every 2 min x 5 sets - 95-95-95-100-105#
D. 5 min @ 75%/moderate/EZ:
1 min AirDyne
30 sec KBS @ 16kg
30 sec Single Unders
30 sec L Side Bridge
30 sec R Side Bridge
30 sec Single Unders
30 sec KBS @ 16kg
1 min AirDyne
—5 min rest
20 min @ 85-90%/high effort:
AirBike Cals - 30,30,30,30,30,etc.
DU’s - 20,40,60,80,100,etc.
Jumping Switch Lunges - 10,20,30,40,50,etc. - switch this to reverse lunges if the jumping action bothers it
made 165 calories total. I was UB on the DUs to the set of 100 and was careful with my legs for that set. I could feel a strain coming

A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - between 27-30s each time and getting better at staying still
2nd - 30 sec Hang to Inverted Hang on Rings - completed 5 reps each time*
B1. Press @ 11X1, 5-5-5, 2 min - all tough sets - 120-125-130#
B2. Weighted Strict Pronated Chest to Bar @ 21X0, 5-5-5, 2 min - all tough sets - all with 10kg added
C1. Feet Elevated Ring Push-ups @ 22X2, AMRAP unbroken x 3 sets, 1 min - 12-10-10
C2. Single Arm Parallel Grip Ring Rows @ 40X0, 8-10 tough reps/arm x 3 sets, 1 min - no rest b/t arms -*https://www.youtube.com/watch?v=ueXeGK10_Uk*- no twisting*- all 8’s here
D. EMOM x 20 mins:
1st - 30 sec FLR on Rings*
2nd - 30 sec L Arm KB OH Hold @ 32kg KB
3rd - 30 sec FLR on Rings*
4th - 30 sec R Arm KB OH Hold @ 32kg KB
completed as written, holding the KB OH was much better today

A. Front Squat, work to a moderate set of 8 - 165#
B. Snatch High Pull. Above Knee Hang Squat Snatch. Snatch Balance, 1.1.1 @ 125lbs per min x 10 mins - completed
C. Back Rack Barbell Alternating Step-ups onto 24”, 5/leg @ challenging load every 2 min x 5 sets - 95-75-75-75-75#, that first set was way too heavy.
D1. Wall Facing Strict HSPU, AMRAP unbroken x 5 sets, 1:30 min - 9-9-7-7-7
D2. False Grip Strict Pull-ups on Rings @ 22X2, AMRAP x 5 sets, 1:30 min - hollow body at all times - 5’s all the way, these were much better
E. EMOM x 10 mins:
1st - 45 sec FLR on Rings
2nd - 45 sec Parallel Grip Ring Rows @ 20X0 - completed, I did 16’s on the ring rows each set

21,15,9 @ 85-90%/high effort:
AirBike Cals
Rowing Cals
KBS @ 16kg
7:25
(5 min rest)
21,15,9 @ 85-90%/high effort:
AirBike Cals
Rowing Cals
Step Down Box Jumps @ 20”
7:28
(5 min rest)
21,15,9 @ 85-90%/high effort:
AirBike Cals
Rowing Cals
No Push-up Burpees
7:38
(5 min rest)
21,15,9 @ 85-90%/high effort:
AirBike Cals
Rowing Cals
Wall Balls @ 20lbs to 10ft
8:04
I cannot remember the last time I did any WB’s so was happy about that. Everything felt “good”. I tried not to blow up today during any piece and to stay smooth as I could. I felt pretty flat going into this and throughout the session. A little bit of Crossfit today. Been a long time

A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - 18-25-25-30-25
2nd - 2 unbroken Spotted Strict Ring Muscle-ups - you have to learn proper mechanics or it will really bother your elbow/shoulder…also, warm-up REALLY deep dips prior to doing these - completed. I don’t have a spotter so I started with my feet on the ground and did them assisted……it works
B. Back Squat, work to a moderate set of 8 - 185# moderate for a grandma
C. Power Clean. Front Squat. Push Jerk. Split Jerk, 1.1.1.1 @ 70kg per min x 10 mins - completed
D. EMOM x 4 mins:
1st - 10 Toes To Bar
2nd - 10 HSPU - Open Standard
3rd - 10 Pull-ups - non-strict
4th - 10 Ring Dips - Kipping
completed no issues
E. For time:
(50 cal AirBike buy-in)
1–>12:
Air Squats
Push-ups
(50 cal AirBike cash-out)
11:15 First bike was 3:30 second one was 3:00 flat. All air squats UB push ups broken on set of 11 and 12.
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