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Old 02-24-2018, 07:33 AM   #1721
Jason A Smith
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Re: Jason's Workout Log

And that leads to this week and then to today (Saturday), going to do my first Open event since 15.5 as I have been hurt with some nagging injuries that have kept me mostly away from competing and PRing stuff over the course of the last two years or so. A little different approach for this years though. Typically I would have expectations on my result but not for this year. I just want to try and put my best effort in each week and not look at the leaderboard as it wastes too much time and energy. I am a fan of the sport so I will check out the scores at the end of the Open and see how all the real athletes made out. Depending on how I make out in the 5 weeks I will train and participate in the Masters Q, whether I make it or not but just because I can. 18.1 will be good and should be safe for my body, just find a good grinder pace and stick it out to the end.
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Old 02-25-2018, 04:38 PM   #1722
Jason A Smith
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Re: Jason's Workout Log

Week 1 (2/19 - 2/25)

A. Front Squat @ 40X1, work to a moderate effort set of 6 - donít spend too much time here - 85kg, no issues here
B. EMOM x 10 mins:
1st - 30 sec AirBike @ 70-75 RPM
2nd - 1 Squat Snatch + 4 OHS @ 60-65kg
completed went 61-61-62-62-63kg
C. EMOM x 10 mins:
1st - 30 sec AirBike @ 70-75 RPM
2nd - 1 Squat Clean + 4 Front Squat @ 80-85kg completed all at 80kg
Both this and the above were pretty hard
D. EMOM x 10 mins:
1st - 5 Chest to Bar/10 sec rest/5 Toes to Bar
2nd - 5 Strict HSPU/10 sec rest/5 Kipping HSPU completed, no issues
E. EMOM x 10 mins:
1st - 10-15 tough Parallel Grip Ring Rows
2nd - 20-30 sec Ring Dip Lockout
15ís to last set (12) 20sX3, 25sX2

Prep/Warm-up
+
4 rounds @ 85-90%/High Effort:
30 sec Thrusters @ 35kg - 15ís
30 sec Walk
30 sec Bar Facing Burpees - 10ís
30 sec Walk
30 sec Box Jump Overs @ 24Ē - land on top on the way over/no rebounding - 12ís
30 sec Walk
+
3 min Walk
+
4 rounds @ 85-90%/High Effort:
30 sec OHS @ 45kg - 14ís
30 sec Walk
30 sec Lateral Barbell Burpees - 10ís
30 sec Walk
30 sec Double Unders - 55
30 sec Walk
+
3 min Walk
+
4 rounds @ 85-90%/High Effort:
30 sec DB Power Clean @ 50/hand - 8ís
30 sec Walk
30 sec DB Front Rack Reverse Lunges @ 50/hand - 14ís
30 sec Walk
30 sec Rowing - all around 1:45 or less pace with 150m for distance
30 sec Walk
By the end I was slobbering etc so worked pretty hard.

A. Back Squat @ 40X1, work to a moderate effort set of 6 - nothing heavy - 100kg
B. 10 min EZ:
20 cal Rowing @ Damper 1 @ 900 cal/hr
2/arm TGU @ 16kg KB
4 times through + 4 calories of rowing
C. 2 rounds @ 85-90%/High Effort:
1:30 min Rowing - 33-31 calories
1 min Walk
1:30 min AirBike - 27-28 calories
1 min Walk
D. 18.1 Prep/Movement Review/Movement Standard Adherence - just worked on DB stuff, not much else to work on
E. EMOM x 10 mins:
1st - 30 sec AirBike @ 70-75 RPM
2nd - 30 sec FLR on Rings
completed, went well was closer to 75 rpm on the bike

18.1
AMRAP 20 minutes
8 T2B
10 DB Clean and Jerk 50# (5/5)
14 calorie row
345 total reps (10 rounds + 7 calorie row)
+
Rest As Needed
+
20 min EZ:
2:30 min Rowing @ 900 cal/hr @ Damper 1
2:30 min AirBike @ 60 RPM
completed

10 sets @ 85-90%/High Effort:
10 cal Rowing
10ft HS Walk
10 cal AirBike
10 Alternating Step-ups onto 24Ē
1:30 min b/t sets
all completed between 1:30-1:40, rowed about 1300+ cal/hr and biked 73-76rpm, walks were UB, was fun and breathy
+
EMOM x 20 mins:
1st - 5 tough Parallel Grip Ring Rows @ 40X0
2nd - 10 DB Right Leg Russian Step-ups onto 20Ē - Challenging
3rd - 45 sec Front Bridge
4th - 10 DB Left Leg Russian Step-ups onto 20Ē - Challenging completed as written, used 25# DBs

Good start to the Open, trained day after and not totally dead. I was very tired and lethargic all day though so I know I pushed hard. Whether I could or could not have gone faster I will never know, only on the row though everything else was on point.
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Old 02-27-2018, 07:08 AM   #1723
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Re: Jason's Workout Log

345 is a pretty sick score! I'm considering trying some of these out. I'm trying to decide whether to try now while I'm out of shape and repeat later to see progress or wait a few weeks to get used to cf again. This one looked really fun.
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Old 03-03-2018, 06:42 PM   #1724
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Re: Jason's Workout Log

Can't wait to see how you did on 18.2. That workout was much more difficult than I expected.
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Old 03-03-2018, 06:47 PM   #1725
Jason A Smith
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Re: Jason's Workout Log

Quote:
Originally Posted by Jordan Derksen View Post
Can't wait to see how you did on 18.2. That workout was much more difficult than I expected.
I will save the suspense. 5:52/245. Most I have cleaned in months, wasnít sure what to expect. I was on the bar within 1:00 or so recovered quick.
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Old 03-07-2018, 05:20 PM   #1726
Jason A Smith
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Re: Jason's Workout Log

Week 2 (2/26 - 3/4)

A. Front Squat @ 40X1, work to a moderate effort set of 5 - donít spend too much time here - 90kg, went 50-70-90 in about 5:00 flat
B. 3 sets - Fast:
3 Ring Muscle-ups
3 Squat Snatch - set 1 @ 60kg, set 2 @ 65kg, set 3 @ 70kg - 2 min Rest
40s-40s-50s, I missed the first rep at 70kg out front so why it took longer
+
3 sets - Fast:
3 Bar Muscle-ups
3 Squat Clean - set 1 @ 80kg, set 2 @ 85kg, set 3 @ 90kg
2 min Rest
30s-30s-33s
not sure if that was ďfastĒ but was about as quick as I was going to go today

C. EMOM x 20 mins:
1st - 30 sec AirBike @ 70-75 RPM
2nd - 6 Chest to Bar/10 sec rest/6 Chest to Bar
3rd - 30 sec AirBike @ 70-75 RPM
4th - 6 Strict HSPU/10 sec rest/6 Kipping HSPU completed, 110 total calories on the bike, kept it closer to 75 rpm than 70. All gymnastics UB. The strict HSPU and let left pec were not getting along great today. A little sore afterwards but otherwise good. Lucky I have until Saturday until I am going to put it though the paces again. Should be fine.

Prep/Warm-up
+
4 rounds @ 85-90%/High Effort:
30 sec DB Front Squats @ 50/hand - 15ís
30 sec Walk
30 sec DB Front Rack Reverse Lunges @ 50/hand - 14ís
30 sec Walk
30 sec DB Deadlifts @ 50/hand - 15ís
30 sec Walk
+
3 min Walk
+
4 rounds @ 85-90%/High Effort:
30 sec Bar Facing Burpees - 9ís
30 sec Walk
30 sec Wall Balls @ 20lbs - 15ís
30 sec Walk
30 sec Power Snatch @ 65lbs - 10ís
30 sec Walk
+
3 min Walk
+
4 rounds @ 85-90%/High Effort:
30 sec Push Jerk @ 95lbs - 9,12,13,13
30 sec Walk
30 sec Burpee Box Jump Overs @ 24Ē - 7ís
30 sec Walk
30 sec Double Unders - 50's
30 sec Walk
I hit the first section of this pretty hard and I was struggling to recover after that so slowed a little more than normal. I would say 95% on the first bit and more like 85% on the next ones.

A. Back Squat @ 40X1, work to a moderate effort set of 5 - nothing heavy - 105kg
B. 10 min EZ:
20 cal Rowing @ Damper 1 @ 900 cal/hr
20ft HS Walk
20 DUís
4 rounds + 10 calories rowing
C. 3 rounds @ 85-90%/High Effort:
1:30 min Rowing - 425m each time - 1:50/500pace
1 min Walk
1:30 min AirBike - 25-27-28 calories
1 min Walk
D. 18.2 Prep/Movement Review/Movement Standard Adherence did the 1->5 like suggested at a decent clip - 1:45. I will try and pick up the pace tomorrow a bit and through each set if I can towards the finish. I am much better with finishing fast. Afterwards I worked on making sure my burpees were on point. Hoping to be under 6:00 closer to 5:30 see how it goes.

18.2
12 Minutes to complete
1-2-3-4-5-6-7-8-9-10
DB Front Squat
Bar Facing Burpee
5:52 - went really well. I kept a good pace from start until the last 10 burpees and hit the gas, I guess maybe I could have gone faster but it felt gross
+
1RM Clean
245#, went 185-205-225miss-225-235-245miss-245 all power cleans up to the last lift. Most I have cleaned since I competed in September. No idea where my real 1RM is right now but I would guess 265-270 maybe ? I never changed my shoes either
+
Rest As Needed
+
20 min EZ:
2:30 min Rowing @ 900 cal/hr @ Damper 1
2:30 min AirBike @ 60 RPM
completed

Complete 1 round @ High Effort every 10 min x 3 sets:
1,000m Rowing
30 Alternating Step-ups onto 24Ē - no added load
15 Toes Through Rings
all sets completed at 5:38 exactly. Rows were all 3:40. Went pretty good.
+
EMOM x 20 mins:
1st - 2 Left Arm DB TGU @ 50lbs
2nd - 30 sec FLR on Rings
3rd - 2 Right Arm DB TGU @ 50lbs
4th - 30 sec DUís
completed between 55-60 DUs each set
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Old 03-18-2018, 06:19 AM   #1727
Jason A Smith
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Re: Jason's Workout Log

Last week's training and Open effort

Week 3 (3/5 - 3/11)
A. Overhead Squat, work to a moderate set of 5 - focus on depth/positioning, wear nanoís/metcons/flat shoes - 70kg
B. 2 sets - Fast:
5 Power Snatch - singles - set 1 @ 60kg, set 2 @ 65kg
5 Ring Muscle-ups
2 min Rest
57s (3 MUs), 58s (5 MUs)
+
2 sets - Fast:
5 Power Clean - singles - set 1 @ 80kg, set 2 @ 85kg
5 Bar Muscle-ups
2 min Rest
50s for both as written
I took a little time to jump to the ring/bar on these and the first set of RMUs just wasnít feeling it after three and am trying to be smart
C. EMOM x 20 mins:
1st - 30 sec AirBike @ 70-75 RPM
2nd - 7 Chest to Bar/10 sec rest/7 Chest to Bar
3rd - 30 sec AirBike @ 70-75 RPM
4th - 12 Kipping HSPU
completed mostly as written I went 7/5 on the last three sets of C2B same as above

Prep/Warm-up
+
3 rounds @ 85-90%/High Effort:
30 sec Left Arm DB OH Reverse Lunges @ 50lbs - 14
30 sec Walk
30 sec DUís - 50
30 sec Walk
30 sec Right Arm DB OH Reverse Lunges @ 50lbs - 14
30 sec Walk
30 sec DUís - 50
30 sec Walk
+
5 min Walk
+
3 rounds @ 85-90%/High Effort:
30 sec Wall Balls @ 20lbs - 15
30 sec Walk
30 sec Deadlifts @ 185lbs - not fast, just continuous movement, 1 sec pause at standing every rep - maybe 12 reps per interval, not 16-18 reps - 12
30 sec Walk
30 sec Wall Balls @ 20lbs - 15
30 sec Walk
30 sec Box Jump Overs @ 24Ē - land on top on the way over - 13
30 sec Walk
+
EMOM x 10 mins:
1st - 30-45 sec HS Hold Against Wall - 30-40-30-40-30
2nd - 10 tough Parallel Grip Ring Rows @ 20X0 - completed The 30/30 work was way more tolerable this week, actually a lot of fun.

A. Back Squat @ 40X1, work to a moderate effort set of 4 - nothing heavy - 110 kg
B. 10 min EZ:
30 cal Rowing @ Damper 1 @ 900 cal/hr
15ft HS Walk
30 cal AirBike @ 60 RPM
15ft HS Walk
completed twice through everything
C. 2 rounds @ 85-90%/High Effort:
3 min Rowing - 800m each time - 1:55/500m pace
2 min Walk
3 min AirBike - 46/50 calories
2 min Walk
D. 18.3 Prep/Movement Review/Movement Standard Adherence - nothing here this week. Watched your and TTT videos and minded the pacing strategy a lot

18.3
2 rounds of
100 DUs
20 OHS 115#
100 DUs
12 RMUs
100 DUs
20 DB Snatch 50#
100 DUs
12 BMU
14 minute time cap
649 total reps at 12:08 tie break, really happy with that 65 DUs in after the OHS. Went 50/50, 12/8, 40/30/30, 4/3/3/2, 50/50, UB, 40/30/30, 6/6, 50-50, 13/7, 65 I tripped a couple times but not a big deal. I was hoping to get to the DUs after the OHS. I think under perfect conditions maybe could have finished them. The MUs were good (for me) went 4/3/3/3/2 and 6/6 with short rests +
Rest As Needed
+
20 min EZ:
2:30 min Rowing @ 900 cal/hr @ Damper 1
2:30 min AirBike @ 60 RPM
Done much later in the afternoon at home

Complete 1 round @ High Effort every 10 min x 3 sets:
1,600m AirBike
15 Burpees onto 24Ē Box
500m Rowing
5:28-5:37-5:32, ouch. The bike does not count distance that fast. I warmed up at 60rpm and it wasnít much different between 67-68 and 64-65, Picked the rows up each time from 1:55 to 1:48 and I was able to jump the box each time on the burpees on set 2 and 3 set 1 I did step ups
+
EMOM x 20 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 30 sec AirBike @ 75 RPM
3rd - 30-45 sec Farmer Hold @ 50lbs/hand
4th - 30 sec AirBike @ 75 RPM
completed, I went 20s/30s on RD and farmer hold. Got 125 calories total. I did this after getting home from being away all day with Olivia at a skating seminar. I was at least able to do some mobility during the day as mostly it was sitting around after driving there and then of course driving home and hour and a half. #dadlife
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Old 03-19-2018, 05:12 PM   #1728
Jason A Smith
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Re: Jason's Workout Log

Week 4 (3/12 - 3/18)

A. Deadlift, work to a moderate effort touch n go set of 10 - 100kg, actually felt pretty good
B. Thrusters, 10 fast reps per min x 5 mins - start @ 40kg, add 5kg per min - this didnít quite happen, I broke the last two sets and had to take two minutes to get to the last one. Just wasnít happening, been a while since I did many thrusters
C. Complete 1 round @ High Effort every 2:30 min x 6 sets:
1st - 20 cal AirBike + 15 Chest to Bar
2nd - 20 cal AirBike + 15 Kipping HSPU
made it, all UB had about 45-50s to spare each time out. Happy with how it went.
D. EMOM x 10 mins:
1st - 30 sec Supinated Grip Ring Rows @ 20X0 - 10ís
2nd - 30 sec Hand Release Push-ups - 10ís
When I mentioned to you that I was bagged for this I forgot to mention that on my way home from work I came within 2 seconds of getting hit by a guy who blew through a stop sign and could have killed me. I guess the adrenaline must have sapped it out a bit too.

Prep/Warm-up
+
5 rounds @ 85-90%/High Effort:
30 sec Wall Balls @ 20lbs to 10ft - 15ís
30 sec Walk
30 sec AirBike - give or take 11 calories each time, ended with 57 total
30 sec Walk
30 sec Rowing - 11 calories each time, rowed close to 1400 cal/hr each time
30 sec Walk
+
5 min Walk
+
5 rounds @ 85-90%/High Effort:
30 sec Box Jump Overs @ 24Ē - land on top on the way over - 13-13-14-14-15
30 sec Walk
30 sec AirBike - better this go, was always at 75 rpm and hit 63 total calories
30 sec Walk
30 sec Rowing - 11-12-12-12-13 calories
30 sec Walk
+
EMOM x 10 mins:
5 min - 10ft HS Walk every 30 sec
5 min - 30-45 sec FLR on Rings
completed, did 35 first and then 40s each set on the FLR and HS walks went well no issues. I felt crappy and tired heading into this today but once I warmed up and got going and a couple sets in I felt so much better and really had a nice training session. I pushed on the movements when I could and was proud of the effort.

A. Back Squat @ 40X1, work to a moderate effort set of 3 - nothing heavy
B. 3 Above Knee Hang Power Snatch every 1:30 min x 5 sets - start @ 40kg, add 5 kg per set
C. 3 Above Knee Hang Power Clean every 1:30 min x 5 sets - start @ 60kg, add 5kg per set
D. EMOM x 10 mins:
1st - 3 Paused Split Jerks - start @ 40kg, add 10kg per round
2nd - 10 tough Parallel Grip Ring Rows @ 20X0
E. EMOM x 20 mins:
1st - 10 Right Leg DB Russian Step-up onto 22Ē @ Moderate
2nd - 30 sec AirBike @ 60 RPM
3rd - 10 Left Leg DB Russian Step-up onto 22Ē @ Moderate
4th - 30 sec AirBike @ 60 RPM
None of this session happened, poor scheduling and sore lower back.....


18.4
21-15-9
DL @ 225#
HSPU
21-15-9
DL @ 315#
50í HS walk in between
105 reps completed (15/21 DLs at 315#) First part was relatively simple and maybe went a little too slow. The second weight on the DL was just heavy. Low back was fatigued etc. Kind of glad I didnít have time for more. Really sore low back and hamstrings the following 2 days.
+
Rest As Needed
+
20 min EZ:
2:30 min Rowing @ 900 cal/hr @ Damper 1
2:30 min AirBike @ 60 RPM
completed

10 sets @ Increasing Effort Per Set:
15 cal Rowing
15 cal AirBike
1:30 min Walk
*Set 1 EZ
*Faster Per Set
*Set 10 Fast
2:30, 2:20, 2:12, 2:05, 2:00, 1:55, 1:50, 1:45, 1:40, 1:27 - I sped up each set on the rower and the bike first set was maybe a little too slow and last set was pretty fast, FYI low back and hamstrings were sore, felt better afterwards
+
Rest As Needed
+
EMOM x 10 mins:
1st - 30 sec Left Side Bridge
2nd - 30 sec Right Side Bridge
completed

So there were two things that I was somewhat concerned about. One was heavy snatching and the other was ascending DLs of any sort. So 18.4 was met with a bit of trepidation. If you look in my log you will not the serious lack of Doing in general the past 18 months. Not done a lot and it showed. I tried desperately during the 315# DLs to use my butt and hamstrings but ultimately my lower back had other ideas. Positioning was good just the way it goes. Been sore since Friday night (it's now Monday) but improved a bunch. Not a great event for me but did the best I could and stayed safe. About 2 years ago I would have been chomping at the bit to try some 315# DLs again, maybe one day again I will think the same thing. Should definitely have tried huge sets on the HSPUs to give myself more time.
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Old 03-26-2018, 05:02 PM   #1729
Jason A Smith
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Re: Jason's Workout Log

Week 5 (3/19 - 3/25)

A. 1 Squat Snatch + 1 Above Knee Hang Squat Snatch per min x 10 mins - 5 @ 60kg, 5 @ 65kg - completed no misses felt snappy tonight on these
B. Front Squats, 3 fast reps per min x 5 mins - start @ 80kg, add 5 kg per min - completed, mindful of low back and hips leftover form 18.4
C. Prep/Warm-up
D. 3 sets @ 85-90%:
15 cal AirBike
15 Thrusters @ 95lbs
15 Chest to Bar
15 cal AirBike
3-5 min Walk/Recovery
*Aim for same time per set, pace it out on set 1/2 3:35, 3;30, 3:25 - went UB on the thrusters each set, 8-7, 12-3, UB on C2B bike was around 65 rpm. I saw everyone else doing these this week and now feel like I was a little slow. Long day at work but was able to grind it out
E. 5-10 min Rowing EZ
5 minutes here, I was done

Prep/Warm-up
+
4 rounds @ 85-90%/High Effort:
30 sec Wall Balls @ 20lbs to 10ft - 15ís
30 sec Walk
30 sec AirBike - 12 calories each time, 75rpm and up
30 sec Walk
30 sec Burpee Box Jump Overs @ 24Ē - 8 each time, not bad
30 sec Walk
30 sec Rowing - 12 calories each time tried for 1500+cal/hr each set
30 sec Walk
30 sec Double Unders - 55
30 sec Walk
30 sec KBS @ 24kg - 15ís
30 sec Walk
+
5-10 min Rowing EZ
10 minutes here tonight, 2400m, 2:05/500m pace

A. Back Squat, work to a moderate set of 5 - maybe 70-75% RM - 110kg (mostly because I have no idea what my 1RM is anymore)
B. 1 Power Snatch + 1 Above Knee Hang Power Snatch every 40 sec x 6 sets - 3 @ 50kg, 2 @ 60kg, 1 @ 70kg - completed, clipped myself warming up and cut my forehead open, blood everywhere good times. Last one I only did the PS not the HPS
C. 1 Power Clean + 1 Above Knee Hang Power Clean every 40 sec x 6 sets - 3 @ 75kg, 2 @ 85kg, 1 @ 95kg - completed, same as above only the PC on the last set.
D. Prep/Warm-up
E. 18.5 Prep - Email me for help if needed
I emailed you and will take that advice. I did this session on Saturday before the other piece as by the time I got home Friday night it was late (7pm) and I had a very long day and week at work already.

18.5
7 min AMRAP
3-6-9-12-15-18ÖÖ.
Thrusters 100#
C2B pull ups
124 reps, really pleased to close out the Open with a strong effort. My forearms blew up, a day later and my legs are trashed
+
Rest As Needed
+
10 min EZ:
2:30 min Rowing @ 900 cal/hr @ Damper 1
2:30 min AirBike @ 60 RPM
I did 10 easy minutes of the bike while trying to combat the ďFran coughĒ

5 sets @ 85-90%:
1,600m AirBike
50 Double Unders
500m Rowing
Rest Same As Work Time
completed each round in 5:00. This was part of my Saturday session, I did the Open on Sunday

And thus concludes my CF season 2018, by far the most fun I have had competing in a while. So happy to be able to be involved again with the big community event that is the Open, was able to judge and watch people get their first HSPU, C2B and MU and watch people do way more than they thought possible, including myself a couple times....I love doing this and see no reason why I would stop. Going to stay healthy keep getting in my solid five sessions a week and look for more opportunities to get out with guys my age and throw down. My days as a high-level guy (even locally) are done but that does not mean I can't keep enjoying myself. I will train again to do the Open in 2019 and who knows, maybe even qualify for the Masters Q, I do know I will enjoy the process and have a blast doing it.
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Old 03-28-2018, 03:42 PM   #1730
Jordan Derksen
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Re: Jason's Workout Log

Your last write up there is exactly where my heads at. Just having fun now. I am so far away from where I was in 2012 regarding my conditioning, but thatís ok. And who knows, I may get back there and surpass myself one day, but even if I do itís not good enough to be competitive anymore.

Your 124 is an awesome score to wrap up the open. I got I think 114 reps back in 2012, so your score now beats mine by a long shot. Iíll probably give this a whirl soon but who knows what Iíll get. Honestly if I can get even a little over half my reps at around 70 I would be happy.
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