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Old 01-13-2018, 08:57 AM   #1711
Jason A Smith
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Re: Jason's Workout Log

Week 4 (12/11 - 12/17)

A. 10 min Rowing:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
completed same as last two efforts
B. Front Squat @ 40X1, work to a challenging single - 120kg, legs really sore and heavy from last weeks Sunday session
C. 1 Squat Snatch every 30 sec x 20 reps - 4 @ 50kg, 4 @ 55kg, 4 @ 60kg, 4 @ 65kg, 4 @ 70kg - completed, mostly good reps, not super comfy snatching but not terrible either
D. EMOM x 10 mins @ High Effort:
1st - 12 KBS @ 32kg
2nd - 12 max effort Jump Squats
completed not brutal, jump squats suck
E. 5 min AirBike EZ - completed

A. 10 min EZ:
1:30 min AirBike
1 min Left Arm TGU @ 16kg KB
1:30 min Rowing
1 min Right Arm TGU @ 16kg KB
completed, 5 TGUs each time
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - completed, I have actually gotten pretty good at these
C. 1 Burpee Ring Muscle-up every every 15 sec x 15 reps, into…
1 Burpee Bar Muscle-up every 15 sec x 15 reps completed, I lost track of reps on the rings so I stopped and counted for about 30s at rep 11, then likely did one extra on the bar, went well.
D. 5 rounds:
2 min AirBike @ 75%
15 Pull-ups
(into…)
5 rounds:
2 min Rowing @ 75%
10-15 unbroken Strict HSPU
completed all UB, 10 HSPUs each time. My motivation today was really quite low. I felt tired and sluggish

A. 10 min AirBike:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
130 total calories, decent effort today
B. Back Squat @ 40X1, work to a challenging single - 140kg
C. 1 Squat Clean every 45 sec x 16 sets - 4 @ 80kg, 4 @ 85kg, 4 @ 90kg, 4 @ 95kg - completed no misses good reps
D. 3 rounds:
3 min AirBike EZ
1 min Jumping Switch Lunges
completed 50 switch lunges each time….legs
E. 5 min AirBike EZ
completed after part D

A. 10 min EZ:
7 min AirBike
3 min Alternating TGU @ 16kg KB
65 calories and 12 TGUs total
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t -completed
C. 7 Ring Muscle-ups x 1 set, 1:30 min rest
7 Bar Muscle-ups x 1 set, 1:30 min rest
20 Chest to Bar x 1 set, 1:30 min rest
20 Kipping HSPU x 1 set, 1:30 min rest
20 Toes to Bar x 1 set, 1:30 min rest
20 Kipping HSPU x 1 set
done, as seen all UB and not bad. Kipping C2B is pretty hard to be fast at but is what it is. The video was the last set of HSPUs, first set was easier (obviously)
D. 20 min @ 85-90%/High Effort:
500m Rowing
50 DU’s
10ft HS Walk x 5 sets
4 rounds + 260m of rowing. I did One HS walk every 20s which seemed about right

10 min EZ:
5 min Rowing
5 min AirBike
2:07/500m, 55rpm which seemed about right
+
Rest as needed
+
4 rounds @ 85-90%/High Effort:
30 sec OHS @ 40kg - 13,13,13,14
30 sec Walk
30 sec Rowing - 150m each time (a little under 1:45/500m pace)
30 sec Walk
30 sec Hang Power Clean @ 40kg - 11,11,11,12 - I tried to focus on maintaining perfect form on these a supposed to just cycling as fast as I could, next time I think I can go faster, it’s been a while
30 sec Walk
30 sec Bar Facing Burpees - 9,9,9,9
30 sec Walk
30 sec Shoulder to Overhead @ 40kg - 10,10,10,12 same as the HPC. I took my time re -racked and focused on maintaining a solid OH position at all times
30 sec Walk
30 sec Rowing - 150m each time (same as above for pace
30 sec Walk
30 sec Front Rack Barbell Reverse Lunges @ 40kg - 14 each time
30 sec Walk
30 sec Bar Facing Burpees - 9,9,9,10 took a bit more effort to get the extra rep in under 30s
30 sec Walk
This felt better this week, my breathing (and coughing) is almost back to normal
+
Rest as needed
+
10 min EZ:
5 min Rowing
5 min AirBike
2:07/500m, 55rpm which seemed about right
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Old 01-13-2018, 09:01 AM   #1712
Jason A Smith
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Re: Jason's Workout Log

There was a short week right after week 4 for a couple reasons. We had a lot of family commitments that last week before Xmas and we headed out on a family holiday, so we did a couple of testers which I haven't done in years

A. Snatch, work to a moderate single for the day - 72kg
B. Clean and Jerk, work to a moderate single for the day - 90kg
C. Weighted Strict Pronated Chest to Bar, work to a max - 28kg
D. 30 Ring Muscle-ups for time - 5:50 PR, went 6, then 3’s to 27 every 40s, then 2/1
E. 10 min EZ:
2:30 min Rowing
2:30 min AirBike
completed

For time:
100 Step Down Box Jumps @ 30”
100 KBS @ 32kg
100 Burpees - no jump at top
100 Thrusters @ 65lbs
—34 min last time we tester this…probably 3-4 years ago! 29:40, last time we did this was August 2013, over four years ago, right when I first started with you. The goal was sub 30:00

I will not lie, I was really emotional after PR ing my MU tester, it has been a long time coming. My right shoulders will never likely be 100% again ever so this is huge. The last one was a mental grind and I just stuck with it, I am really happy about that. My legs were sore for a couple days afterwards but I didn't care at all.
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Old 01-13-2018, 09:06 AM   #1713
Jason A Smith
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Re: Jason's Workout Log

Dec 26 @ Crossfit East Oahu
20 min AMRAP
15 cal ski erg
21 C2B
15 Burpee BJ 24”
9 C and J 135#
Did 3.5 rounds total

Dec 28 @ the rental house
EMOM 20
1 - 25 air squats
2 - 15 push ups
3 - 24 jump switch lunges
4 - 11 burpees
only other session I did that week

Jan 2 @ Crossfit Poipu
3 X 8
Pendlay Row/Deficit DL (3”) - 135 every 2 min Build to a heavy 3 Sumo DL - 305#
3 rounds
12 X BW DL - 170#
21 BJSD 24”
3:03 - This was supposed to be CF benchmark “Christine” but they missed the 500m row and the fact that the BJs are only supposed to be 20”

Jan 3 @ CF Poipu
20 min AMRAP
12 calories rowing
12 OHS 95#
15 Lateral barbell burpees
8 rounds total - held steady pace of one round every 2:30 from start to finish


Jan. 5 @ CF Poipu
Open 11.1/14.1
10 min AMRAP
30 DUs
15 Power Snatch 75#
6 rounds + 34
About one full rounds less than in 2014, NBD used a really slow and heavy rope that like caused about a half round of that slow down and then just faster on the bar, we dod zero aerobic warm up for this one.


So we spent from Dec 23 - Jan 7 travelling to and from Hawaii with my family (14 people total) spent a week on Oahu and a week on Kauai. It was the best family vacation one could dream of. I managed to get in a little exercise while there. Whether it matters or not but I scored highest every time we attended a class. It is odd being in classes, I don't mind it but never feel super comfortable for some reason. At any rate it was fun to do something different and the rest was good for my body in general.
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Old 01-13-2018, 09:09 AM   #1714
Jason A Smith
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Re: Jason's Workout Log

And......I am really happy the message board is back. I know hardly anyone uses this thing anymore but I have been tracking here since I started and I think it has everything I have done in here. I used to keep a written journal, but it only picks up May 2010 and on and then I have since I started with Mike F at OPT Calgary logged on a spreadsheet. Geeky I know, but I like being able to look at my sessions and track where I was at and where I am at now and see.
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Old 01-14-2018, 03:30 PM   #1715
Jason A Smith
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Re: Jason's Workout Log

Week 1 (1/8 - 1/14)

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed as written

B. Front Squat, 5 reps every 2 min x 5 sets - start @ 70kg, add 3 kg per set - completed
C. 1 Squat Snatch + 1 Above Knee Hang Squat Snatch + 1 OHS @ 50kg per min x 10 mins - completed
D. EMOM x 15 mins:
3 min - 3 Ring Muscle-ups - 2,3,2
3 min - 3 Bar Muscle-ups - 3,0,2
3 min - 6 Chest to Bar - completed
3 min - 6 Strict HSPU - 6,4,5
3 min - 6 Toes to Bar - completed
this piece was a hot mess, felt way off on all of it and slow and heavy, neck and shoulders still a little bizarre
E. EMOM x 10 mins:
1st - 45 sec FLR on Rings
2nd - 45 sec Pronated Hang from Pull-up Bar
completed, ouch grip
You weren’t kidding about coming back a little slower, I felt like *** today, could be the time change, back to routine, cold weather, definitely fell out of practice

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. 2 rounds @ 85-90%/High Effort:
1 min Thrusters @ 20kg - 30-30
1 min Walk
1 min Double Unders - 112-102 (tripped second time)
1 min Walk
1 min Jumping Switch Lunges - 50-50 (took a short break at 40 each time)
1 min Walk
1 min Burpee Box Jump Overs @ 24” - 15-15 moved well here
1 min Walk
1 min KBS @ 24kg - 30-30 KB was sweaty hard to hang onto
1 min Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
My MCL area is sore, will spend the next couple days icing it and doing friction massage a bunch and see if I can get it better. No idea when I did anything to it. I thought maybe I bruised it up a bit and it had healed up.

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
B. Back Squat, 5 reps every 2 min x 5 sets - start @ 80kg, add 5 kg per set
C. 1 Squat Clean + 1 Above Knee Hang Squat Clean + 2 Split Jerk @ 70kg every 2 min x 5 sets
D. EMOM x 15 mins:
3 min - 3 Ring Muscle-ups
3 min - 3 Bar Muscle-ups
3 min - 6 Chest to Bar
3 min - 6 Strict HSPU
3 min - 6 Toes to Bar
E. EMOM x 10 mins:
1st - 10 tough Parallel Grip Ring Rows @ 20X0
2nd - 15 Hand Release Push-ups
This whole session was completed as written. Gymnastics work went much better than Tuesday.

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. 4 rounds @ 85-90%/High Effort:
30 sec OHS @ 45kg - 15 each time
30 sec Walk
30 sec Bar Facing Burpees - 10 each time
30 sec Walk
30 sec DB Power Clean @ 50lbs/hand - 10-8-5-8, low back was lit up, never done these before
30 sec Walk
30 sec Toes Through Rings - 15 each time, really smooth throughout
30 sec Walk
30 sec DB Front Rack Reverse Lunges @ 50/hand - 14 each time
30 sec Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed

25 DU’s every 30 sec x 10 sets - completed, no issues, I tripped twice I think total.
+
5 sets, Increasing Effort Per Set:
1 min Rowing
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
Went 243m(2:03),249m(2:00), 264m(1:53),275m(1:49),289m(1:43)
+
10ft HS Walk every 30 sec x 10 sets - completed, no issues here at all, I went a little more than 10ft as I was at a gym with some more room, not at home
+
5 sets, Increasing Effort Per Set:
1 min AirBike
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
56rpm, 59rpm, 62 rpm, 65-66 rpm, 73-74rpm
+
EMOM x 6 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 30 sec Pronated Scapular Pull-ups @ 1111 completed at 30s RD lockout each time
+
5 sets, Increasing Effort Per Set:
1 min Rowing
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
Went 244m(2:02.9),252m(1:59), 264m(1:53),276m(1:49),291m(1:43)

+
1/arm TGU @ 16kg KB per min x 5 mins
completed felt fine
+
5 sets, Increasing Effort Per Set:
1 min AirBike
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
56rpm, 59rpm, 62 rpm, 65-66 rpm, 73-74rpm, I was able to push the set on the bike more than I thought I would be able to, maybe next time at 75+rpm see what happens
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