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Old 06-26-2016, 07:48 PM   #1611
Jason A Smith
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Re: Jason's Workout Log

Here I am starting another cycle:

Week 1 - 6/20 - 6/26
A. Deadlift @ 11X1, 3 reps @ 150kg x 3 sets, 3 min - reset b/t reps - completed
B. Squat Snatch. Above Knee Hang Squat Snatch, 1.1 - work to a tough set - 75kg
C.*Squat Snatch. Above Knee Hang Squat Snatch, 1.1 @ 90% highest from B every 2:30 min x 4 sets - completed at 68kg
D. Back Squat @ 10X1, 2 reps @ 60% RM per min x 12 mins - focus on speed - completed at 102kg
E1. Press @ 11X1, 6-5-4, 1:30 min - 50-55-60kg
E2. L Sit Parallel Grip Pull-ups on Rings @ 21X1, AMRAP unbroken x 3 sets, 1:30 min - 6-5-4
F1. Strict HSPU - 24" max hand width, 1 min AMRAP x 3 sets, 1 min - 7-5-5
F2. Legless Rope Climb to ceiling, 2 reps x 3 sets, 1 min - begin seated on your arse - completed, first set up and down twice, second one 15s in b/t third one 30s in b/t

10 min Running @ 50% - completed
+
5 sets:
500m Rowing @ 1:45/500m
1:30-2:30 min rest
completed all a shade under 1:45 pace - 2:00 rest
+
10 min @ 85-90%/high effort:
5 Step Down Box Jumps @ 30"
5 OHS @ 40kg
5 Bar Facing Burpees
5 Toes to Bar
7.5 rounds in 10 minutes. I finished 8 rounds because in 10:50 I thought I would be able to maintain 1:00/round easy……..I was wrong and I am so slow at 30” BJ’s


A. Squat Clean. Above Knee Hang Squat Clean. Push Jerk. Split Jerk, 1.1.1.1 - work to a tough set - to 100kg
B. Squat Clean. Above Knee Hang Squat Clean. Push Jerk. Split Jerk, 1.1.1.1 @ 90% highest from A every 3 min x 3 sets - completed at 90kg
C. Front Squat @ 10X1, 2 reps @ 60% RM per min x 12 mins - focus on speed - completed at 90kg
D. EMOM x 20 mins:
5 min - 2 Bar Muscle-ups
5 min - 2 Ring Muscle-ups
5 min - 4-5 Chest to Bar every 30 sec
5 min - 4-5 Kipping Ring Dips every 30 sec
completed, I did 4’s on C2B and RD’s, I cannot for the life of me kip a ring dip

10 min Running @ 50% - completed
+
5 sets:
2 min AirBike @ 85-90%
2 min rest
32/36/36/33/36 calories, I tried hard to “man up” hopefully one day I can do this at 40+ calories all afternoon
+
EMOM @ high effort x 20 mins:
1st - 15 Wall Balls @ 20lbs to 10 ft
2nd - 5 Burpee Box Jump Overs @ 30"
3rd - 10 cal Rowing
4th -*60 DU’s
completed, no real issues here it actually got easier the last couple sets

A. Deadlift @ 11X1, 1 rep @ 150kg every min x 10 mins - completed
B. Back Squat @ 10X1, 2 reps @ 60% RM per min x 12 mins - focus on speed - completed at 102kg
C. Seated Box Jumps, 1 challenging rep every 20 sec x 10 mins - 30”, 32.5”, 35”, 36.5”, 38” each for two minutes
D. EMOM x 20 mins:
1st - 8 Alternating Pistol Roll-Ups
2nd - 15 sec L Sit on top of Rings
3rd - 20 sec Free HS Hold Near Wall
4th - 30 sec Sorensen Hold
completed
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Old 07-04-2016, 07:47 PM   #1612
Jason A Smith
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Re: Jason's Workout Log

Week 2 - 6/27 - 7/3
A. Deadlift @ 11X1, 3 reps @ 150kg x 4 sets, 3 min - reset b/t reps - completed
B. Squat Snatch Cluster, 1.1 - work to a tough set - 77kg
C.*Squat Snatch Cluster, 1.1 @ 90% highest from B every 2:30 min x 4 sets - completed at 70kg
D. Back Squat @ 10X1, 2 reps @ 63% RM per min x 11 mins - focus on speed - completed at 107kg
E1. Press @ 11X1, 5-4-3, 1:30 min - 125-130-135#
E2. Weighted Strict False Grip Pull-up on Rings @ 21X1, AMRAP x 3 sets, 1:30 min - hold 20lbs med ball between your ankles/feet - 3-4-5 (a function of trying to hold onto the ball)
F. For time:
Wall Facing HSPU - 20,15,10,5
Legless Rope Climb - 4,3,2,1
9:28, I did the climbs from standing. It was like a break from doing HSPUs


10 min Running @ 50% - completed
+
6 sets:
500m Rowing @ 1:45/500m
1:30-2:30 min rest
1:44.3, 1:43.9, 1:43.8, 1:44.9, 1:44.9, 1:44.2
+
10 min @ 85-90%/high effort:
15 cal AirBike
60 DU’s
5 rounds + 10 calories, the AB and I remain NOT friends

A. Squat Clean. Split Jerk, 3.1 - work to a challenging set, drop 1st and 2nd clean - 225# which is what I wanted to get to
B. Squat Clean. Split Jerk, 3.1 @ 90% highest from A every 2:30 min x 4 sets - completed at 205# no issues here
C. Front Squat @ 10X1, 2 reps @ 63% RM per min x 11 mins - focus on speed - completed at 210#
D. EMOM x 20 mins:
10 min - 2 Ring Muscle-ups + 2 Ring Dips
10 min - 6 fast Toes to Bar + 6 Clapping Push-ups all completed, no misses. Shoulders felt reasonable decent throughout. The MUs felt about as good as they have in a long time. I think my technique is improving

Off to the lake

Off to the lake

And just like that I have made another anniversary of training. Started June 2009 to now. 7 years and still going strong.
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Old 07-11-2016, 04:55 AM   #1613
Jason A Smith
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Re: Jason's Workout Log

Week 3 - 7/4 - 7/10
A. Deadlift @ 11X1, 2 reps @ 155kg x 5 sets, 2-3 min - reset b/t reps - completed
B. Above Knee Hang Squat Snatch, work to a tough double - to 75kg, made 1 of 2 at 80kg used that as my final number
C. Above Knee Hang Squat Snatch, 2 reps @ 90% highest from B every 2:30 min x 4 sets - completed at 72kg
D. Back Squat @ 10X1, 2 reps @ 66% RM per min x 10 mins - focus on speed - completed at 112kg
E1. Standing DB OH Press @ 40X0, 4-6 tough reps x 5 sets, 1:30 min - 35# 6,6 40# 5, 45# 4,5
E2. Weighted Strict False Grip Pull-up on Rings @ 21X1, AMRAP x 5 sets, 1:30 min - hold 20lbs med ball between your ankles/feet - 4-4-4-5-4
F. For time:
15 Strict HSPU*
15 Strict Pronated Chest to Bar
10 Strict HSPU to 2.5"
10 Strict Pronated Chest to Bar
5 Strict HSPU to 5"
5 Strict Pronated Chest to Bar
7:00 flat, not too bad went UB on first set of HSPUs tried to keep rests short and avoid failing

10 min Running @ 50% - complete
+
5 sets:
600m Rowing @ 1:45-1:47/500m
1:30-2:30 min rest
1:46.7, 1:45.7, 1:45.3, 1:46.7, 1:44.4
+
10 min @ 85-90%/high effort:
100 cal AirBike
AMRAP KBS @ 24kg in remaining time
I got 51 KBS, finished the bike at 7:15

A. Squat Clean. Above Knee Hang Squat Clean. Front Squat. Split Jerk, 1.1.1.1 - work to a challenging set, drop 1st clean - 105kg
B.*Squat Clean. Above Knee Hang Squat Clean. Front Squat. Split Jerk, 1.1.1.1 @ 90% highest from A every 2:30 min x 4 sets - completed at 95kg
C. Front Squat @ 10X1, 2 reps @ 66% RM per min x 10 mins - focus on speed - completed at 100kg
D. EMOM x 20 mins:
5 min - 1 Ring Muscle-up every 20 sec
5 min - 1 Bar Muscle-up every 20 sec
10 min - 6 Strict Toes to Bar + 2 Wall Walks
done, no issues. I am about 10# lighter than a month ago. The MUs feel quite a bit easier

10 min Running @ 50% - completed, felt really good
+
4 sets:
2:30 min AirBike @ 85-90%
2:30 min rest
42/47/42/47 calories = 178 total, I did two sets at 85% and two at 90% It took me 15 minutes before I even thought about starting the last part
+
EMOM @ high effort x 20 mins:
1st - 5 Power Clean + 5 Hang Power Clean + 5 Shoulder to OH @ 40kg
2nd - 10 Lateral Barbell Burpees
3rd - 15 Wall Balls @ 20lbs to 10 ft
4th -*60 DU’s
completed as written, barbell work was about 20s as were the burpees, WBs and DUs about 30/35s each. This was sweaty.

A. Deadlift @ 11X1, 1 rep @ 155kg every min x 10 mins - completed
B. Back Squat @ 10X1, 2 reps @ 66% RM per min x 10 mins - focus on speed - completed at 112kg
C. Standing Vertical Jump, 1 max effort rep every 15 sec x 10 mins - stationary, dip and drive! - completed, around 2’+ on every jump
D. 5 sets:
10 Alternating Pistol Roll-Ups
20 sec Free HS Hold Near Wall
1 min rest
completed, I was better today at pistol roll ups, I figured out a couple tricks to help out
+
5 sets:
20 sec L Sit from Pull-up Bar
40 sec Sorensen Hold on GHD
1 min rest
completed, no issues, shoulders felt good hanging today
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Old 08-10-2016, 08:16 AM   #1614
Jason A Smith
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Re: Jason's Workout Log

Week 5 - 7/18 - 7/24

A. Deadlift @ 11X1, 2 reps @ 165kg x 3 sets, 2-3 min - reset b/t reps - completed, no issues here but my low back is still not happy
B. Pause Squat Snatch. Above Knee Hang Squat Snatch, 1.1 - work to a tough set - to 77kg, I was all over the place and way off balance with this tonight
C.*Pause Squat Snatch. Above Knee Hang Squat Snatch, 1.1 @ 90% highest from B every 2:30 min x 4 sets - completed at 70kg, first two sets again were all over, second two were really good
D. Back Squat @ 10X1, 2 reps @ 72% RM per min x 8 mins - focus on speed - completed at 122kg
E1. Press @ 11X1, 3 tough reps x 5 sets, 1:30 min - 50-53-56-58-60kg
E2. Weighted Strict False Grip Pull-up on Rings @ 21X1, AMRAP x 5 sets, 1:30 min - hold 20lbs med ball between your ankles/feet - 4,3,5,5,5 that ****ing ball, it will not stay in between my feet
F. 9—>1 for time:
Wall Facing Strict HSPU
Strict Pronated Chest to Bar
10:00 flat, of note my garage was like training in a sauna today, so hot and humid

10 min Running @ 50% - completed
+
3 sets:
1,000m Rowing @ 1:48-1:50/500m
3-4 min rest
1:49.6, 1:49.8, 1:49.2
+
For time:
100 DU's
21 Air Squats
15 KBS @ 24kg
9 Burpees - no jump @ top
100 DU's
9 Burpees - no jump @ top
15 KBS @ 24kg
21 Air Squats
100 DU’s
6:40, I broke the second set of DUs at 91/9 and took a pretty good breather as my lower legs were not feeling great and a strained calf wold suck. Otherwise UB and pretty quick

A. Power Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.1 - work to a tough set - only up to 215# today, i missed at 225#, my low back and hips were really sore
B. Power Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.1 @ 85% highest from A every 2:30 min x 4 sets - completed at 185#, these were rather light
C. Front Squat @ 10X1, 2 reps @ 72% RM per min x 8 mins - focus on speed - completed at 237.5# no issues except again tight hips and back
D. EMOM x 20 mins:
10 min - 1 Legless Rope Climb to 15ft + 1 Burpee Ring Muscle-up
10 min - 1 Legless Rope Climb to 15ft + 2 Kipping HSPU to Deficit 6” deficit used
I completed all of these I did the rope climbs from seated on the floor

10 min Running @ 50% - completed
+
3 sets:
5 min AirBike @ 85-90%
3 min rest
80-79-81 calories
+
EMOM @ high effort x 20 mins:
1st - 15 Toes to Bar
2nd - 15 Wall Balls @ 20lbs to 10 ft
3rd - 15 Shoulder to OH @ 40kg
4th - 10 Burpees to 6" OH
5th - 10 Step Down Box Jumps @ 24”
completed, all UB

A. Deadlift @ 11X1, 1 rep @ 165kg every min x 8 mins
B. Back Squat @ 10X1, 2 reps @ 72% RM per min x 8 mins - focus on speed
C. Standing Broad Jump, 1 max effort rep every 30 sec x 5 mins
D. EMOM x 20 mins:
1st - 30 sec Free Standing HS Hold Near Wall
2nd - 45 sec FLR on Rings*
3rd - 10 Tall Squat Clean @ 45lbs
4th - 45 sec Sorensen Hold on GHD
I elected not to do this as my low back and hips were very displeased with the idea of this. I took a full week off and did not train.
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Old 08-10-2016, 08:27 AM   #1615
Jason A Smith
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Re: Jason's Workout Log

Week 4

A. Deadlift @ 11X1, 2 reps @ 160kg x 4 sets, 2-3 min - reset b/t reps - completed
B. Squat Snatch Cluster, 1.1 - work to a tough set - 82kg, which is a PR for a double
C. Squat Snatch Cluster, 1.1 @ 90% highest from B every 2:30 min x 4 sets - completed at 74kg
D. Back Squat @ 10X1, 2 reps @ 69% RM per min x 9 mins - focus on speed - completed at 117kg
E1. Press @ 11X1, 4-5 tough reps x 5 sets, 1:30 min - 50(5),52(5),54(5),56(4),58(4)
E2. Weighted Strict False Grip Pull-up on Rings @ 21X1, AMRAP x 5 sets, 1:30 min - hold 20lbs med ball between your ankles/feet - 5,5,4,4,5
F. 7 rounds for time:
1 Legless Rope Climb to ceiling from seated
5 Wall Facing HSPU
7:10, that got tough in a hurry

10 min Running @ 50% - completed
+
4 sets:
750m Rowing @ 1:46-1:49/500m
2-3 min rest
1:47.2, 1:47.8, 1:48.2, 1:46.8
+
10 min @ 85-90%/high effort:
DU's - 25,25,25,25,25,etc.
KBS @ 24kg - 1,2,3,4,5,etc.
Hand Release Push-ups - 1,2,3,4,5,etc.
Finished up to the end of round with 11’s. Everything was UB up to round 10, just quickly broke the push ups

A. Squat Clean. Split Jerk, 3.1 - work to a tough set, drop 1st and 2nd clean - 105kg, the jerk was a little iffy but I will take it, coming…..slowly
B.*Squat Clean. Split Jerk, 3.1 @ 85% highest from A every 2:30 min x 4 sets - completed at 90kg, last set was the best set really solid reps
C. Front Squat @ 10X1, 2 reps @ 69% RM per min x 9 mins - focus on speed - completed at 105kg, no belt for most of it, trying not to use it as much
D. EMOM x 20 mins:
10 min - 2 Ring Muscle-up + 2 Kipping HSPU to Deficit*5”
10 min - 7 Toes to Bar + 7 Hand Release Push-ups completed with deficit as noted. The last 10 minutes was much easier than I thought it would be "

10 min Running @ 50% - completed. I went 10% father than I have at any other time running this spring. I guess it took a little while to adjust but it is coming along
+
3 sets:
4 min AirBike @ 85-90%
3 min rest
62-67-68 calories - 197 total. I pushed this one pretty hard today trying to get better at letting my body process lactic acid while biking
+
EMOM @ high effort x 20 mins:
1st - 5 Burpee Box Jump Overs @ 24"
2nd - 15 KBS @ 24kg
3rd - 5 Burpee Box Jump Overs @ 24"
4th - 20 Jumping Switch Lunges
completed, this was pretty good but it took about 10 minutes or so to get started after the Air Bike

A. Deadlift @ 11X1, 1 rep @ 160kg every min x 8 mins
B. Back Squat @ 10X1, 2 reps @ 69% RM per min x 9 mins - focus on speed
C. Standing Broad Jump, 1 max effort rep every 30 sec x 5 mins
D. EMOM x 20 mins:
1st - 30 sec Free Standing HS Hold Near Wall
2nd - 45 sec FLR on Rings*
3rd - 10 Tall Squat Clean @ 45lbs
4th - 45 sec Sorensen Hold on GHD
This session did not happen
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Old 08-10-2016, 08:36 AM   #1616
Jason A Smith
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Re: Jason's Workout Log

So as noted above I had been having some issues from my knees to my rib cage for several weeks and nothing seemed to help at all. I was still able to train but I was sore in my low back and hips constantly and extremely uncomfortable.

I elected to take and entire week off. I had some dialogue with Mike about continuing on my individual program and am currently evaluating my options for the next several weeks.

Currently on 2 weeks of vacation, did some stuff last week again but it was really light and no lifting.

A. Strict Ring Muscle-up practice* - got a couple of good ones in here, took a while to warm up the movement
B. 10 rounds for time:
1 Legless Rope to ceiling
15 cal AirBike
13:20, I did all the rope climbs from seated on the floor as I only have 10’ up so essentially these are about 15’ or so legless climbs

A. Free Standing HS Hold Practice near wall - did this for about 10-15 minutes. Got a few decent 10s or so holds out of it
B. 20 min AMRAP:
40 Alternating Step-ups onto 24”
30 cal Rowing
20 Push-ups
I did 5 rounds in 22:10, I was through the step ups in 20 minutes but wanted to finish. I broke the push ups early and did bigger sets as the time wore on. Rowed slower to recover and hustled on the step ups.

A. 1 Weighted Strict Pronated Chest to Bar @ 20X0 every 30 sec x 10 mins - 15#(4), 17.5#(4), 20#(4), 22.5#(4), 25#(2), 27.5#(1), 30#(1)
B. EMOM x 10 mins:
1st - 12 tough Ring Rows @ 20X0
2nd - 45 sec Front Bridge
completed
C. Bottom to Bottom Tabata Air Squats
completed - I got 13 X 5, 14 X 3, ouch
D. 10 min AirBike @ EZ spin
completed. My knee and subsequently my right hip are sore even when I do air squats. My right knee has been “crunchy” for several years, I think I did something to it about 3-4 years ago just getting off the floor. It has never really been great since.

A. CGBP @ 20X1, work to a moderate effort set of 5
B. 5 rounds for time:
21 cal Rowing
15 Step Down Box Jumps @ 24"
9 CGBP @ 155lbs
Not done

20 minutes of Running @ 50%
+
20 minutes of mobility work
Completed
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Old 08-10-2016, 09:16 PM   #1617
Milton Brisson
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Re: Jason's Workout Log

Good to see you posting here, still, young fella!

I hope you get healed up quickly!
__________________
M/old/tall/heavy - Old Log
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Old 08-15-2016, 04:37 AM   #1618
Jason A Smith
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Re: Jason's Workout Log

Quote:
Originally Posted by Milton Brisson View Post
Good to see you posting here, still, young fella!

I hope you get healed up quickly!
Thanks Milt, been a long time since anyone interjected here. The board is extremely quiet. I have logged pretty much everything here since I started so I keep it up. Not as religiously as I once did but I do update it mostly weekly.
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Old 08-15-2016, 04:41 AM   #1619
Jason A Smith
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Re: Jason's Workout Log

A. Back Squat @ 40X1, 10 reps x 3 sets, 3 min - start @ 60kg, add 10kg per set - Completed
B. Power Snatch. Above Knee Hang Power Snatch, 1.1 @ 50kg every 45 sec x 10 sets - Completed
C. Power Clean and Split Jerk, 1 rep @ 70kg every 30 sec x 10 sets - Completed
D1. Strict Pronated Chest to Bar @ 21X0, AMRAP unbroken x 3 sets, 1:30 min - 8,6,6
D2. Press @ 11X1, 4-6 moderate reps x 3 sets, 1:30 min - no failing - all at 40kg, all 6’s
E. FLR on Rings, 30 sec per min x 10 mins - Completed

10 sets @ 85-90%:
1 min Rowing
1 min rest 291,299,298,294,291,290,294,292,288,293m - I was pretty happy with this effort. 300m in a minute is pushing it for me. I would like to continue to improve my rowing, basically one stroke away from achieving that target.
+
10 minutes @ 85-90%:
5 Burpee Box Jumps onto 24”
10 KBS @ 24kg
15 Air Squats
I got through 8 rounds in 10:40. I kept 1:30 pace or better throughout which felt about right. Not super sore today but I stretched out for about 20 minutes before warming up.

A. Double Overhand Deadlift @ 11X1, 5 reps @ 100kg x 5 sets, 1 min - no touch n go, no hook grip - completed
B. Above Knee Hang Squat Snatch. OHS, 1.1 @ 55kg per 45 sec x 10 sets - completed
C. Above Knee Hang Squat Clean. Front Squat, 1.1 @ 75kg every 45 sec x 10 sets - completed
D. DB Russian Step-ups onto 24”, 10/leg x 3 sets, 1 min b/t legs - 15,17.5,20# each set
E. EMOM x 10 mins:
1st - 10 tough Ring Rows @ 20X0
2nd - 30-45 sec HS Hold Against Wall
completed, went with 40s holds
F. Hollow Rocks, 10 sec every 30 sec x 10 sets - completed, ouch

10 sets:
1 min AirBike @ 85-90%
1 min AirBike @ 50%
262 calories total, I kept ALL of the sets at or above 70 rpm as best I could. I would say over 95% of the time. I dug in today, I was happy about that.
+
21,15,9 for time:
Rowing Cals
Push-ups
Step Down Box Jumps @ 24"
Toes Through Rings
8:56, I broke once on the toes through rings and my box jumps were really slow today. Legs felt heavy after the bike riding.

*Take note of what you do. Once you get some coaching I can help you from there.
I did not drown in the pool. I swam some laps on my back, front and side stroke. I totalled up about 1400m over about 45 minutes of time at the pool. I took breaks. My face did never end up in the water. I need to learn how to breath in the water. I am not at all buoyant and I have mild panic attacks about halfway down on each lap. I inquired about lessons and instruction at the pool. Last time I swam was 2013 and I got somewhat more comfortable in the pool after a few weeks. I will continue. I enjoyed being in the pool I just wish I was a better swimmer……..practice will help.
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Old 09-03-2016, 09:34 AM   #1620
Jason A Smith
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Re: Jason's Workout Log

A. Front Squat @ 40X1, 5 reps x 5 sets, 2 min - start @ 70kg, add 5kg per set - completed
B. Snatch High Pull. Power Snatch, 1.1 per min x 10 mins - reset b/t reps off floor, 5 min @ 50kg, 5 min @ 60kg - completed
C. Power Clean. Above Knee Hang Power Clean. Push Jerk, 1.1.1 per min x 10 mins - 5 min @ 70kg, 5 min @ 80kg - completed
D1. Legless Rope Climb to ceiling, 1 fast rep x 5 sets, 1 min - begin seated on ***, no legs on lowering - done, I did them basically as L-sit climbs
D2. Press @ 11X1, 3 moderate reps x 5 sets, 1 min - no failing - 50kg
E. 10 min AMRAP:
30 sec Burpees
30 sec Front Bridge unbroken
*Your score is the number of burpees
I got 98 burpees however I did not read the UB part on the front bridge. I broke about 4 sets of those. Oops. Sorry about that one. As an aside I felt ****ty doing this today, just the lifting. My pelvis felt quite bizarre. Just not strong and stable like normal.


5 sets @ 85-90%:
1 min Rowing
1 min rest
304,305,307,304,299m on each set. I pushed this a bit, tried to keep the stroke rate up.
+
10 sets @ 85-90%:
30 sec Rowing
30 sec rest
145m on each set. I was pretty gassed after the first sets so I would say this is closer to 85%
+
10 minutes @ 85-90%:
45 DU’s
15 Air Squats
9 Hang Power Snatch @ 30kg
7 rounds even with 5s to spare. I actually moved better through the last 5:00 mostly moving the bar first couple rounds was pretty slow. I really did not warm the movements up so I figure I could have got maybe 7.5 all out

A. Double Overhand Deadlift @ 11X1, 3 reps @ 120kg x 5 sets, 1 min - no touch n go, no hook grip - completed
B. Above Knee Hang Squat Snatch, 5 reps @ 55kg every 2 min x 3 sets - completed
C. Above Knee Hang Squat Clean, 5 reps @ 75kg every 2 min x 3 sets - completed
D. DB Rear Foot Elevated Split Squats @ 40X0, 5/leg x 5 sets, 1 min b/t legs - 35-40-45-50-52.5#
E. EMOM x 10 mins:
1st - 10 Strict Toes Through Rings - done, I had to break by set three
2nd - 3 Strict HSPU + 3 Strict Ring Dips + 3 Hand Release Push-ups - completed, had to do a MU to get to the dips which was a pain
F. FLR on Rings, 30-40 sec per min x 10 mins - completed at 30s per set I got a slight strain in my shoulder somewhere in here either hanging from the rings or doing a MU, it feels ok a couple days later

5 sets:
1 min AirBike @ 85-90%
1 min AirBike @ 50%
22-22-21-20-22 calories per set, got 140 total
+
10 sets:
30 sec AirBike @ 85-90%
30 sec AirBike @ 50%
did 10/11 calories per set finished with 136 total
+
For time:
21 cal Rowing
15 R Arm KB Thruster @ 24kg
9 Burpees onto 24"
21 cal Rowing
15 L Arm KB Thruster @ 24kg
9 Burpees onto 24”
7:28 this was a bit of a bust mostly just the thrusters as I had to break them up. Low back, and neck cramping as well as my sore left shoulder was not feeling this. Word to the wise, a large roast beef dinner 3-4 hours prior to training is NOT a good idea but I was at my mother in laws and how could I say no. This session was done about 8-9pm on a Sunday night where we were away from home all weekend. The fact I did this and pushed that ****ty AB is something I am very proud of. I will take it as a win and be back to battle the one arm thrusters another time

Swimming
Much better performance in the pool today. I worked on breathing with my face in the water and did some laps the short length of the pool doing a proper front crawl. My goggles broke when I got to the pool so I will have to get new ones. I was much more comfortable in the water today as well. I did similar stuff as far as strokes and distance goes.
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