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Old 04-02-2017, 08:11 AM   #1671
Jason A Smith
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Re: Jason's Workout Log

Week 3 (3/13 - 3/19)

A. OHS, work to a moderate set of 6 - 155#
B. RDL @ 40X1, work to a moderate set of 6 - nothing too hard, just a good set - 165#
C. DB Rear Foot Elevated Split Squats @ 40X0, 5/leg x 5 sets, 1 min b/t legs - 35-40-45-50-50#
D. 5 min @ 75%/moderate/EZ:
1 min AirBike
1 min Rowing
1 min Burpees - no jump at top
1 min Rowing
1 min AirBike
completed
—5 min rest
20 min @ 85-90%/high effort:
20 cals Rowing
15 Air Squats
10 Strict HSPU
5 Strict Pronated Chest to Bar*
7 full rounds

A. Front Squat, work to a moderate set of 6 - 175#
B. Snatch High Pull, 1 rep every 30 sec x 9 reps - 3 @ 135lbs, 3 @ 145lbs, 3 @ 155lbs - complete
C. Squat Snatch, 1 rep @ 135lbs every 30 sec x 9 sets - completed, got better/easier as I went
D. Back Rack Barbell Alternating Step-ups onto 24”, 5/leg @ challenging load every 2 min x 5 sets - all at 75#
E1. Kipping HSPU to Deficit @ 40X0, 4-5 tough reps x 5 sets, 1:30 min - 6.5” (5,5) 7.5”(4,4,5)
E2. Legless Rope Climb to ceiling, 2 reps from seated x 5 sets, 1:30 min - done
F. One Arm DB Rows @ 40X0, 8-10/arm x 3 sets, 30 sec b/t arms - 50# (10,9,8) not sure how but I missed this and made it up Saturday after I was done
G. FLR on Rings, 30 sec per min x 10 mins - completed as noted at 30s

@ 85-90%/high effort:
10 cal AirBike
10 Step Down Box Jumps @ 24"
10 cal Rowing
1:30
(1 min rest)
@ 85-90%/high effort:
15 cal AirBike
15 Step Down Box Jumps @ 24"
15 cal Rowing
2:20
(2 min rest)
@ 85-90%/high effort:
20 cal AirBike
20 Step Down Box Jumps @ 24"
20 cal Rowing
3:00
(3 min rest)
@ 85-90%/high effort:
25 cal AirBike
25 Step Down Box Jumps @ 24"
25 cal Rowing
4:00
(4 min rest)
@ 85-90%/high effort:
30 cal AirBike
30 Step Down Box Jumps @ 24"
30 cal Rowing
4:55
I am much better at keeping pace with BJ’s than I am at AB. The AB I made a steady decline as far as RPM after the set of 20 it fell off a couple RPM, the rowing was close to the same pace every time. I know I am better at BJ’s so I try and make sure my legs aren’t smoked so I can blast through them


A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - completed all 30s each time except last one I bailed out at 20s, I am getting less shuffling around each time I do these
2nd - 2 unbroken Spotted Strict Ring Muscle-ups*- completed again starting with heels on the floor working the transition mostly
B. Back Squat, work to a moderate set of 6 - 195# felt good. I took a video, really looked like solid form
C. Squat Clean Thruster, 1 rep @ 60kg every 30 sec x 10 reps - completed, I did a double thruster at the end just because
D. EMOM x 8 mins:
1st - 7 Toes To Bar
2nd - 7 HSPU - Open Standard
3rd - 7 Pull-ups - non-strict
4th - 7 Ring Dips - Kipping
completed, second set of pull ups I did butterfly style, felt bizarre, cannot remember the last time I did them like that
E. 5 rounds @ 85-90%/High Effort:
10 KBS @ 24kg
10 Jumping Switch Lunges
10 Hand Release Push-ups
10 Jumping Switch Lunges
5:25, moved well here, everything UB as reasonably fast. I stayed consistent at 1:05 per round throughout.
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Old 04-02-2017, 11:47 AM   #1672
Jason A Smith
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Re: Jason's Workout Log

Week 5 (3/27 - 4/2)

A. OHS, work to a moderate set of 3 - 175#
B. RDL @ 40X1, work to a moderate set of 3 - nothing too hard, just a good set - 185#
C. Front Rack Barbell Rear Foot Elevated Split Squats @ 40X0, 5/leg @ moderate x 3 sets, 30 sec b/t legs - 65-75-80#
D. 5 min @ 75%/moderate/EZ:
1 min AirBike - 12
1 min Burpees - 16
1 min AirBike - 12
1 min Russian KBS @ 16kg - 32
1 min AirBike - 12
—5 min rest
20 min @ 85-90%/high effort:
20 cal Rowing
20 Wall Balls @ 20lbs to 10ft
20 cal AirBike
20 Russian KBS @ 24kg
4 rounds + 5 calories on the bike all the WBs were UB, my legs were still sore from the previous week’s ones

A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - completed working on staying still
2nd - 30 sec Hang to Inverted Hang on Rings*- 5 each time
B1. Press @ 11X1, 3-3-3-3, 2 min - all tough sets - 130-135-137.5-140#
B2. Weighted Strict Pronated Chest to Bar @ 21X0, 3-3-3-3, 2 min - all tough sets - 12.5-13.5-14.5-15.5kg
C1. CGBP @ 20X1, 6-9 challenging reps x 4 sets, 1 min - 135#(9)-145#(8)-155#(7)165#(6), my shoulder was not happy benching today
C2. One Arm DB Rows @ 40X0, 6-9/arm x 4 sets, 1 min - 30 sec b/t arms - 50#(9,9) 70#(6,6)
D. EMOM x 20 mins:
1st - 30-45 sec FLR on Rings*
2nd - 45 sec L Leg Glute Airplane
3rd - 10 Strict Knees to Elbows
4th - 45 sec R Leg Glute Airplane
completed, I did 45s FLR each time

A. Front Squat, work to a moderate set of 3 - 195#
B. Snatch High Pull. Squat Snatch, 1.1 per min x 10 mins - 5 min @ 115lbs, 5 min @ 135lbs, reset b/t reps off floor - completed
C. Barbell Russian Step-ups onto 24”, 5/leg @ challenging load x 5 sets, 30 sec b/t legs - 75-80-85-90-95#
D. 1 Strict Ring Muscle-up per min x 5 mins - spotted or jumping - completed last two minutes were no spot and last minute was a double I got a video of the double
E1. Strict HSPU to Deficit Cluster, 1.1.1 x 5 sets, 1 min - first three sets at 4.5”, last two at 5.5”
E2. Legless Rope Climb to Ceiling, 1 rep x 5 sets, 1 min - begin seated on floor - completed, felt easy
F. EMOM x 10 mins:
1st - 5 Strict Pronated Pull-ups/10 sec rest/5 Toes to Bar
2nd - 5 Strict Ring Dips/10 sec rest/15 sec Ring Dip Lockout all completed no issues, lockout was the hardest part

L Sit onto of Rings, 10-15 sec per min x 10 mins - completed 10-12s per minute
+
50,40,30,20,10 @ 85-90%/high effort:
Rowing Cals
DU’s
AirBike Cals
DU’s
24:30 - grind city on this one

A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - 20-25-25-30-20s less shuffling every time out
2nd - 30 sec Hollow Rocks - 15’s
B. Back Squat, work to a moderate set of 3 - 215#
C. Front Squat and Split Jerk, 1 rep per min x 10 mins - 4 @ 60kg, 3 @ 70kg, 2 @ 80kg, 1 @ 90kg (if you feel confident) - done as written
D. EMOM x 8 mins:
1st - 9 Toes To Bar
2nd - 9 HSPU - Open Standard
3rd - 9 Pull-ups - non-strict
4th - 9 Ring Dips - Kipping
completed moved well and quickly
E. 20 unbroken Thrusters @ 45lbs x 5 sets for time - unbroken in this mean no pausing at any time in the movement - 4:35 I went at the top of the minute for this was basically 30/30
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Old 04-02-2017, 12:00 PM   #1673
Jason A Smith
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Re: Jason's Workout Log

Week 4 (3/20 -3/26)

A. OHS, work to a moderate set of 4 - 165#
B. RDL @ 40X1, work to a moderate set of 4 - nothing too hard, just a good set - 175#
C. Barbell Reverse Lunges, 5/leg - work to a challenging load, alternate leg each rep - 155#
D. 5 min @ 75%/moderate/EZ:
2 min AirBike - 26 calories
1 min Burpees - 18
2 min Rowing - 36 calories
—5 min rest
20 min @ 85-90%/high effort:
20 cal Rowing
20 Step Down Box Jumps @ 24”
9 rounds + 12 calories

A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - about 20s each set, HS were not great today
2nd - 30 sec Hang to Inverted Hang on Rings*- 5 each time
B1. Press @ 11X1, 4-4-4, 2 min - all tough sets - 130-132.5-135#
B2. Weighted Strict Pronated Chest to Bar @ 21X0, 4-4-4, 2 min - all tough sets - 12.5kg each set
C1. Ring Dip Lockout, 30 sec lockout x 3 sets, 1 min - completed
C2. Parallel Grip Ring Rows @ 40X0, 8-12 tough reps x 3 sets, 1 min - completed all 12’s
D. EMOM x 20 mins:
1st - 30 sec FLR on Rings*
2nd - 20 sec L Leg Glute Bridge + 20 sec R Leg Glute Bridge - completed

A. Front Squat, work to a moderate set of 4 - 185#
B. Snatch High Pull, 1 rep every 30 sec x 10 reps - 5 @ 145lbs, 5 @ 155lbs - completed
C. Squat Snatch. OHS, 1.2 @ 135lbs per min x 5 mins - completed, not my best lifts today but done
D. Front Rack Barbell Alternating Step-ups onto 24”, 8/leg @ challenging load every 3 min x 3 sets - 55-65-70#
E. 1 Strict Ring Muscle-up per min x 5 mins - spotted or jumping - completed, last one was strict no spot or jump and after that I did a set of two ! Big day !
F1. Wall Facing Strict HSPU, AMRAP unbroken x 3 sets, 1:30 min - 34” max hand width - 6-10-10 (first set was at 24” oops)
F2. Strict Wide Grip Pronated Pull-ups @ 40X0, AMRAP unbroken x 3 sets, 1:30 min - maintain hollow body at all times - 8-6-6
G. EMOM x 10 mins:
1st - 10 Toes Through Rings*
2nd - 10 Hand Release Push-ups
completed

@ 85-90%/high effort:
50 cal Rowing
50 Step Down Box Jumps @ 24"
50 cal Rowing
7:37 - each part was in and around 2:30s I went quick but tried not to kill myself.
(5 min rest)
@ 85-90%/high effort:
50 cal AirBike
10,20,30,40,50,40,30,20,10*unbroken*DU Ladder
50 cal AirBike
10:23 - each piece was around 3:30 or less. I was very cautious with the DU ladder, never missed any but my calves got tight

A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - 25-23-8-5-6 a couple times-15, the shorter times are when I went up no shuffling, that is tough
2nd - 1 L Sit Rope Climb to ceiling - from seated, L on lowering too - completed
B. Back Squat, work to a moderate set of 4 - 205#
C. Power Clean and Split Jerk, 1 rep every 30 sec x 9 sets - 3 @ 60kg, 3 @ 70kg, 3 @ 80kg - completed, had trouble getting my right shoulder in a good spot, it was a little sticky
D. EMOM x 8 mins:
1st - 8 Toes To Bar
2nd - 8 HSPU - Open Standard
3rd - 8 Pull-ups - non-strict
4th - 8 Ring Dips - Kipping
completed, went well
E. 21,18,15,12,9,6,3 for time:
Burpees - no jump at top
Wall Balls @ 20lbs to 10ft
8:27, I put on Stairway to Heaven and tried to beat it to the finish, almost. I am sure I have done this before
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Old 04-12-2017, 05:08 AM   #1674
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Re: Jason's Workout Log

Week 6 (4/3 - 4/9)

A. OHS, work to a moderate double - 185#
B. RDL @ 40X1, work to a moderate double - nothing too hard, just a good set - 195#
C. Barbell Reverse Lung EMOM x 10 min:
1st - 5 Right Leg @ 20X1*
2nd - 5 Left Leg @ 20X1
115-125-125-135-135#
D. 5 min @ 75%/moderate/EZ:
2:30 min AirBike - 33 cals
2:30 min Rowing - 41 cals
—5 min rest
20 min @ 85-90%/high effort:
21 cal AirBike
15 KBS @ 24kg
9 Burpee Box Jump Overs @ 24”
7 + 16 calories on the bike. I started out maybe a little too hard at 2:30/round and it dropped off a bit at 10:00

A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - getting better at staying still when I do this trying to keep the shuffle to 1-2’
2nd - 15 sec Left Arm Hang from Rings + 15 sec Right Arm Hang from Rings - completed
B1. Press @ 11X1, 2-2-2-2-2, 2 min - all tough sets - 135-137.5-140-142.5-145#
B2. Weighted Strict Pronated Chest to Bar @ 21X0, 2-2-2-2-2, 2 min - all tough sets - 15-15-17-17-19kg
C1. Weighted Strict Ring Dips @ 40X0, 4-6 tough reps x 3 sets, 1 min - 5(6)-7.5(5)-10(4)kgs
C2. Pendlay Rows @ 40X0, 4-6 tough reps x 3 sets, 1 min - 145#(6)-155#(5)-165#(4)
D. EMOM x 20 mins:
1st - 30 sec Left Leg Deadlift with Medial Band Tension -*https://www.youtube.com/watch?v=etn42aFsuyE*
2nd - 30 sec Left Arm KB OH Hold @ 32kg KB
3rd -*30 sec Right Leg Deadlift with Medial Band Tension
4th - 30 sec Right Arm KB OH Hold @ 32kg KB completed took a little to get used to balancing the DLs but otherwise good

A. Front Squat, work to a moderate set of 2 - 205#
B. Muscle Snatch. Above Knee Hang Muscle Snatch. Snatch Balance, 1.1.2 @ 100lbs per min x 10 mins - completed
C. DB Alternating Step-ups onto 24”, 10/leg @ Challenging Load every 3 min x 3 sets - 35#-45#-45#
D1. Strict HSPU to Deficit Cluster, 1.1.1 x 3 sets, 1 min - 3.75”, 6”, 6”
D2. Legless Rope Climb to Ceiling, 2 rep x 3 sets, 1 min - begin seated on floor - completed
E. @ 85-90%:
50 cal AirBike*
10,20,30,40,50 unbroken Double Unders
50 cal AirBike
8:17, yes I misread this and did the bike twice…….I hit 80rpm+ for the last 15 calories on the bike, as I forgot about the 85-90% also. Anyways, went well. I tripped once on a DU in there somewhere too.

3 sets @ 85-90%/High Effort:
1 min Rowing - 20-21-20
1 min DU’s - 75-85-90
2 min Walk
1 min Rowing - 20-20-20
1 min Wall Balls @ 20lbs to 10ft - 25-25-25
2 min Walk
1 min AirBike - 19-19-19
1 min Burpees - no jump at top - 18-18-18
2 min Walk
1 min AirBike - 19-19-19
1 min KBS @ 16kg - 28-28-28
2 min Walk
I warmed up very quickly and got right at this when I did it. Moved ok but this was tough

A. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - completed with some solid stationary holding in here today
2nd - 30 sec Hollow Rocks - 15’s each time
B. Back Squat, work to a moderate set of 2 - 225#
C. Squat Clean and Split Jerk, 1 rep every 1:30 min x 6 sets - start @ 135lbs, add 10lbs per set - completed as written to 185# I did 3 split jerks on the last rep just because it felt great
D. EMOM x 12 mins:
1st - 9 Toes To Bar
2nd - 9 HSPU - Open Standard
3rd - 9 Pull-ups - non-strict
4th - 9 Ring Dips - Kipping
completed, moved really well on this today
E. 21,15,9 for time:
OHS @ 95lbs
Burpees - no jump at top
4:25, UB but sloooowwwww.
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Old 05-01-2017, 05:08 AM   #1675
Jason A Smith
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Re: Jason's Workout Log

Been a few weeks since I posted anything

A. OHS, work to a moderate single - 195#
B. Double Overhand Deadlift, work to a moderate single - no hook grip - 275#
C. DB Rear Foot Elevated Split Squats @ 40X0, 5/leg @ Challenging Load x 3 sets, 1 min b/t legs - all with 50# DBs
D. 100 Jumping Switch Lunges for time - add 10 reps every time you break/rest - 1:31, UB you can go fly a kite with this I did not want to do this and I sure as **** was not doing any extra reps
E. 10 min @ 75%/moderate/EZ:
2:30 min AirBike - around 61rpm
2:30 min Rowing - 2:00/500m pace
—5 min rest
10 min @ 85-90%/high effort:
2 min Rowing - 572m
2 min Air Squats - 65
2 min DU’s - 175
2 min Air Squats - 65
2 min AirBike - 33 calories
I was a little too late to crank up the pace on the bike, I purposely broke the DUs although they are coming back around. My body is revolting as I type this a couple hours later. Thanks.

A1. Press, work to a max - 160#, I tired 165 and got stuffed so backed off and did this, it was a grinder and my upper back cramped right after for about a minute. Hopefully it is fine in a couple days
A2. Weighted Strict Pronated Chest to Bar, work to a max - 55#
B. 1 Strict Ring Muscle-up per min x 10 mins - no grinding through reps, if they aren’t happening easily, then add assistance - made all of these, not a lot of grinding.
C. EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - completed, some ok holds today but not my best effort
2nd - 30 sec False Grip Hang from Rings - this is stupid hard and ouch on my wrists
E. EMOM x 16 mins:
1st - 45 sec Left Leg Deadlift with Medial Band Tension - https://www.youtube.com/watch?v=etn42aFsuyE
2nd - 45 sec Left Arm KB OH Hold @ 32kg KB
3rd - 45 sec Right Leg Deadlift with Medial Band Tension
4th - 45 sec Right Arm KB OH Hold @ 32kg KB completed as written really trying to maintain a good position with the KB OH, I will spend some time on my shoulders over the next couple days.

A. Front Squat, work to a moderate single - 215#
B. Squat Snatch, 1 rep @ 135lbs every 30 sec x 10 reps - completed got better after rep 4-5
C. Squat Clean Thruster, 1 rep @ 177.5# every 30 sec x 10 reps - completed, trying to stay out of hyperextension with my low back
D. Strict HSPU to Deficit, work to a max deficit for 5 unbroken - 6”
E. 1 Weighted Strict Parallel Grip Pull-up on Rings every 20 sec x 10 mins - 15# for all
F. 5 rounds for time:
10 cal Rowing
10 Push-ups
10 cal AirBike
10 Toes Through Rings
9:22, all UB, tried for 1400+ cal on the rower and 70+rpm on the bike. My left side low back is still sore from my press max the other day. I hope it settles itself out in the next 4-5 days"

10 min @ 75%:
2:30 min Rowing - 625m
2:30 min AirBike - 35 calories
+
EMOM x 10 mins:
1st - 30 sec Free Standing HS Hold Practice - completed went really good today some really solid holds, couple at 30s with out much shuffling
2nd - 30 sec Reverse Single Unders - I tripped once every time on this
+
3 sets @ 85-90%/High Effort:
1:30 min Rowing - 405m each time
45 sec Wall Balls @ 20lbs to 10ft - 20 each time
45 sec DU’s - 70 each time
3 min Walk
1:30 min AirBike - 25 calories each time
45 sec Burpees - no jump at top - 15 each time
45 sec Step Down Box Jumps @ 24” - 17-19-20
3 min Walk

A. Back Squat, work to a moderate single - 235#
B. Power Snatch. Above Knee Hang Power Snatch, 1.1 @ 100lbs every 30 sec x 10 sets - completed
C. Power Clean. Above Knee Hang Power Clean, 1.1 @ 145lbs every 30 sec x 10 sets - completed
D. EMOM x 8 mins:
1st - 12 Toes To Bar
2nd - 12 HSPU - Open Standard
3rd - 12 Pull-ups
4th - 12 Ring Dips - Kipping
completed, all UB
E. 9,15,21 for time:
Bar Facing Burpees
Thrusters @ 65lbs
5:41, broke and was slow on the 15 thrusters F. EMOM x 10 mins:
1st - 30 sec FLR on Rings
2nd - 30 sec Hang from Pull up bar
completed
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Old 05-01-2017, 05:10 AM   #1676
Jason A Smith
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Re: Jason's Workout Log

After that last week (week 7 of 7 building) I decided it would be wise to take a couple days off completely as well as little less volume

@ Crossfit Rocked
Power Clean 3,2,2,1,1 - 195,205,210,215,220# AMRAP 8 Minutes
PC (165#)/T2B 1-2,2-4,4-6, etc.
9 PC’s completed total reps 117

1,600m Run @ EZ - completed
+
EMOM x 20 mins:
1st - 10 Strict Pronated Chest to Bar - 7-3, 6-1’s, UB, 9-1, 5-1-2-2
2nd - 30 sec L Side Bridge - completed
3rd - 10 Strict Ring Dips - all UB
4th - 30 sec R Side Bridge - completed

1,600m Run @ EZ - not done
+
EMOM x 20 mins:
1st - 15 Russian KBS @ 32kg
2nd - 30 sec FLR on Rings
3rd - 20 Jumping Switch Lunges
4th - 30 sec FLR on Rings
all completed as written

1,600m Run @ EZ - completed, untimed
+
EMOM x 20 mins:
5 min - 1 Power Snatch @ 115lbs every 20 sec
5 min - 5 sec L Sit from Pull-up Bar every 20 sec
5 min - 1 Power Clean and Push Press @ 135lbs every 20 sec
5 min - 5 Burpees @ High Effort every 20 sec
completed as written. The burpees were basically 10s on/off
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Old 05-16-2017, 07:22 PM   #1677
Jason A Smith
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Re: Jason's Workout Log

Week 2 (5/1 - 5/7)
A. Front Squat @ 40X1, 6-6-6, 4 min - only last set tough - 130-160-190#
B. Snatch Pull. Squat Snatch, 1.1 per min x 10 min - reset b/t reps off floor, 2 @ 95lbs, 2 @ 105lbs, 2 @ 115lbs, 2 @ 125lbs, 2 @ 135lbs - completed
C. EMOM x 8 mins:
1st - 45 sec Left Leg Deadlift with Medial Band Tension - Single Leg Deadlift with Medial Band Tension
2nd - 45 sec Right Leg Deadlift with Medial Band Tension completed, did 7 reps each time
D. EMOM x 12 mins:
1st - 10-15 sec L Sit on Plates on Floor - 10,11,12,13,14,15
2nd - 30 sec Free Standing HS Hold Practice - this went well, got some really good 20-25s holds in
E. 6 sec AirBike ALL OUT per min x 20 mins - EZ Spin in off time, into…
5 min AirBike EZ
completed, first 5 sets I got the rpm up to 105, next 10 was between 101-103, last five 105 rpm, 245 calories total as I biked slower during the rests

A. Strict Ring Muscle-up, 1 rep every 30 sec x 5-10 reps - make sure you warm-up your shoulders/deep dip/pecs - I did about 6-7 of these, was not feeling as good today
B. 1 Ring Muscle-up every 30 sec x 15 reps - smooth, fluid - completed, keeping feet together
C. 1 Bar Muscle-up every 30 sec x 15 reps - smooth, fluid - completed, see above made a huge difference
D1. Z Press with DB’s @ 22X2, 8-12 challenging reps x 3 sets, 1 min - 20#(12), 25#(10), 25#(10)
D2. Single Arm Ring Rows @ 40X0, 6-9/arm x 3 sets, 1 min - no rest b/t arms, no twisting - all 9’s
E. 30 min @ 75%/Moderate/EZ:
15 min Running
15 min of:
21 cal Rowing
15 Air Squats
9 Burpees - no jump at top
3 Wall Walks
1/arm TGU @ 24kg KB
completed, got 4 rounds of the above

A. Back Squat @ 40X1, 6-6-6, 4 min - only last set tough - 150-180-210#
B. Squat Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.1 per min x 10 min - 2 @ 135lbs, 2 @ 145lbs, 2 @ 155lbs, 2 @ 165lbs, 2 @ 175lbs - completed, went pretty well
C. Single Leg Opposite Arm DB Deadlift @ 4010, 10/leg x 3 sets, 1 min b/t legs - again all with 25#
D. 10ft HS Walk every 30 sec x 10 sets - completed, all UB except 2
E. 5 min:
30 sec Left Arm Farmer Hold @ 32kg KB
30 sec Right Arm Farmer Hold @ 32kg KB
completed, I actually never put the KB down
F. 10ft HS Walk every 30 sec x 10 sets - completed, all good except 6 and 7
G. 6 sec AirBike ALL OUT per min x 20 mins - EZ Spin in off time, into…
5 min AirBike EZ
253 calories total, most sets the bike read 101-103 rpm

A. Work to a max deficit for 5 unbroken Strict HSPU - 4.5”, I got 4 reps at 5.75”
B. 5 Chest to Bar every 30 sec x 5 mins - completed, last two sets my kip was not great
C. Work to a tough load for 5 unbroken Strict Ring Dips - 35#
D. 5 Toes to Bar every 30 sec x 5 mins - completed
E1. Flat Bench DB Press @ 40X0, AMRAP unbroken @ 50/hand x 3 sets, 1 min - 12-12-12
E2. Single Arm Ring Rows @ 40X0, 6-9/arm x 3 sets, 1 min - no rest b/t arms - no twisting, stay braced - all 9’s
F. 30 min @ 75%/Moderate/EZ:
400m Run
4 Wall Walks
800m AirBike
4 Strict Hang to Inverted Hang on Rings
400m Row
4 Inverted Burpees
4 rounds total

A. Sumo Deadlift @ 11X1, 8 reps x 4 sets, 2 min - start @ 70kg, add 10kg per set - completed, no issue other than my knees feel a little “twisty” doing these. Trying to use my butt for these
B. Front Rack Barbell Rear Foot Elevated Split Squats @ 40X0, 6-8/leg x 3 sets, 1 min b/t legs - 95#(8), 105#(7), 115#(6)
C. 5 sets @ 85-90%/High Effort:
(500m Rowing buy-in)
40 DU’s
30 KBS @ 16kg
20 Jumping Switch Lunges
10 Burpees to 12” OH
4 min b/t sets
*Adjust work order per set/maintain same work time per set 4:15 for each set. I tripped once so a little longer, rowed 1:50 pace which felt about right.
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Old 05-16-2017, 07:24 PM   #1678
Jason A Smith
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Re: Jason's Workout Log

Last week I mostly took the week off (during the week) and then did some lighter stuff on Friday, Saturday and Sunday.

Of note I did Individual Regional Event #3. It was a very bad idea and my body is still mad at me today because of it.

Starting into week 3 of my cycle tomorrow. I should be feeling back to normal......I hope. Those events are no joke.
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Old 05-16-2017, 07:35 PM   #1679
Jason A Smith
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Re: Jason's Workout Log

So I finally started an actual training cycle. It has been a long while since I could say that.

Week 1 (4/24 - 4/30)
A. Front Squat @ 40X1, 8-8-8, 4 min - only last set tough - 115-145-175#
B. Halting Snatch Deadlift. Snatch Pull. Squat Snatch, 1.1.1 per min x 9 min - reset b/t reps off floor, 3 @ 95lbs, 3 @ 115lbs, 3 @ 135lbs - completed
C. EMOM x 10 mins:
1st - 30 sec Left Leg Deadlift with Medial Band Tension - Single Leg Deadlift with Medial Band Tension
2nd - 30 sec Right Leg Deadlift with Medial Band Tension completed
D. EMOM x 10 mins:
1st - 30 sec Strict Toes Through Rings - 7 each times
2nd - 30 sec Free Standing HS Hold Practice - all 20s holds except one 25s hold with minimal shuffling
E. 6 sec AirBike ALL OUT per min x 20 mins - EZ Spin in off time, into…
5 min AirBike EZ
completed, got the bike to 103rpm or so every time, 253 total calories

A. Strict Ring Muscle-up, 1 rep every 30 sec x 10 reps - make sure you warm-up your shoulders/deep dip/pecs - completed 10 really good reps
B. 1 Ring Muscle-up every 30 sec x 10 reps - smooth, fluid - completed
C. 1 Bar Muscle-up every 30 sec x 10 reps - smooth, fluid - completed
D. Half Kneeling Single Arm DB OH Press @ 40X0, 6-9/arm x 3 sets, 1 min b/t arms - 25-30-35# all 9’s
E. One Arm DB Rows @ 40X0, 6-9/arm x 3 sets, 1 min b/t arms - 52.5# all 9’s
F. 30 min @ 75%/Moderate/EZ:
1,000m Rowing @ Damper 1
20 sec L Sit from Pull-up Bar
10 Alternating Bottom’s Up TGU @ 16kg KB - 3 rounds + 330m of rowing, smallest KB we have is a 16 so I used that

A. Back Squat @ 40X1, 8-8-8, 4 min - only last set tough - 135-165-195#
B. Squat Clean and Split Jerk, 1 rep per 45 sec x 10 sets - 2 @ 40kg, 2 @ 50kg, 2 @ 60kg, 2 @ 70kg, 2 @ 80kg - completed no issues
C. Barbell Hip Thrusts @ 20X2, 10-15 tough reps x 3 sets, 2 min - upper back on bench, brace abs/core to protect low back - 75#(15)-85#(12)-95#(10)
D. Single Leg Opposite Arm DB Deadlift @ 4010, 10/leg x 3 sets, 1 min b/t legs - all completed at 25#
E. EMOM x 10 mins:
1st - 30 sec Left Arm Front Rack KB Hold @ 32kg
2nd - 30 sec Right Arm Front Rack KB Hold @ 32kg completed
F. 10ft HS Walk every 30 sec x 10 sets - completed went not bad, I have limited space at home to do these inside, should have gone outside
G. 6 sec AirBike ALL OUT per min x 20 mins - EZ Spin in off time, into…
5 min AirBike EZ
no for a couple reasons, first I was tired and out of time, second is I feel like I may be fighting off a virus, and this might put me over the edge

A. EMOM x 8 mins:
1 Strict HSPU to Deficit @ 40X0 + 5 Chest to Bar - completed first four at 2.5” second four at 3.5” - I alternated between regular and BF kip
B. EMOM x 8 mins:
2 Strict Ring Dips @ 40X0 + 5 Toes to Bar - completed, trying to move perfectly on these movement
C1. Ring Push-ups @ 40X0, AMRAP unbroken x 3 sets, 1 min - all 11’s
C2. Single Arm Ring Rows @ 40X0, 6-9 reps x 3 sets, 1 min - 30 sec b/t arms - no twisting, stay braced - all 9’s
D. 30 min @ 75%/Moderate/EZ:
5 min Running
5 min AirBike
5 min Rowing
Pacing good on this one, runs were both the same distance, bike was 61-63 rpm (68 calories), row was 2:03 (1200m)

A. Sumo Deadlift @ 11X1, 10 reps x 3 sets, 2 min - start @ 70kg, add 10kg per set - completed, no issues
B. Front Rack Barbell Reverse Lunges, 5/leg @ Challenging Load every 2 min x 5 sets - alternate legs per set - 155-165-175#
C. 10 sets @ 85-90%/High Effort:
10 cal Rowing
10 KBS @ 24kg
10 Wall Balls @ 20lbs
10 Step Down Box Jumps @ 24"
10 cal AirBike
2:30 min b/t sets
*Adjust work order per set/maintain same work time per set completed, all sets were 2:30 pretty much on the nose, went pretty good, recovery between sets was good. Happy with this. Took a while, 50 minutes
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