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-   -   Jason's Workout Log (https://board.crossfit.com/showthread.php?t=48280)

Jason A Smith 07-22-2010 07:46 PM

Re: Jason's Workout Log
 
Back at it today

ASWOD:
DL 1X5 280 (reset to work on form, felt easy)

DWOD:
5 rounds for time
1 press @ 90% 1RM (121.5)
1 strict pull up
1 press @ 90% 1RM
3 strict pull ups
1 press @ 90% 1RM
5 strict pull ups
11:54

The limiting factor was definitely pressing with my still sore shoulder. Those got heavy fast. Happy I stuck it out and got it done. i would imagine I was pretty slow today, but happy nonetheless. As a side note last time was 9:06 @ 95 lbs, so strength has gone up. I would love to get my shoulder straightened away to make some real gains with OH work.

Jason A Smith 07-23-2010 03:46 PM

Re: Jason's Workout Log
 
Today:

ASWOD:
BS 3X5 265

DWOD:
8 rounds
2 power snatch
4 snatch pull
2 power snatch
95/105/110/110/115/115/115/115

No drops. Done at 85% of my 1RM which has a ways to go. The squats were a bit of a struggle today, maybe tired ? The last 2 power snatches were brutal rounds 5-8.

Jason A Smith 07-25-2010 03:28 PM

Re: Jason's Workout Log
 
Active rest day yesterday, very active. Built a patio in my backyard and a bunch of other stuff.

Today:
5 rounds for time
spring 40 yards
6 PC 155
12 K2E
10:38

Done outside in the heat with the wife in the backyard ! I am building a set of squat stand for her right now.

Jason A Smith 07-27-2010 08:06 PM

Re: Jason's Workout Log
 
Rest day yesterday, today:

ASWOD:
Press 3X5 107.5 (going up in 2.5 increments, see if that helps)
3 X max ring dips 14/11/11 (should be at least 15's across the board, more work to do)

DWOD:
10 X 100m sprints 1:3 work rest
all around 15s which is still pretty slow but at least consistent.

I have been checking my log and I am very hit and miss. I am wanting to compete at the Sask challenge in S'toon on September 18 so I better get my act together and get training for real, 6 weeks to go. I think I will start throwing some 2Xday work on the weekends to get acclimatized. My last comp in Regina really killed me to do that last WOD.

Jason A Smith 07-28-2010 08:58 PM

Re: Jason's Workout Log
 
Today:

ASWOD
BS 3X5 270

DWOD:
AMRAP in 12 min
PS @ 80% (110)
2 rounds of 3 pull ups, 5 push ups, 7 air squats

10 rounds, 2 PS+3+5

Very happy as I was aiming for 10 rounds, I was on pace for 12 up until minute 6 and then took too long to wipe some sweat away. Good day today, squats felt good and strong, hoping to have lots left to keep progressing. We'll see where I end up.I was thinking about my squats all day, sort of dreading them. I think I need to re-adjust a little going into it.

Jason A Smith 07-30-2010 01:56 PM

Re: Jason's Workout Log
 
Rested yesterday, today but a couple days early for my schedule:

"Football Gone Bad"
3 rounds
1 minute each
45 DB thrusters
20" box jumps
Push ups
DUs
Burpees (sub for rowing)
Rest 1 min

1. 189
2. 171
3. 170

Total: 530

Well I wish that was my Fight Gone Bad score but I'll take it. I did this at our campground in the family BBQ area and used the picnic bench for the jumps. Very pleased as I was gunning for 500, I am pretty good at box jumps and DUs is my best Crossfit thing. I spent 5 years warming up with a jump rope for skating, so I am comfortable doing it. Only thing that would play better to my own personal skill set better would be triple toe loops for time !

Jason A Smith 08-01-2010 11:21 AM

Re: Jason's Workout Log
 
Rested yesterday as we got home late from our camping expedition:

Today:
ASWOD:
BP 3X5 155
3Xmax pull ups 14/9/8

DWOD:
8 rounds for time:
7 BS @ 65% 1RM (205)
8 broad jumps (6' minimum)
15:55

That was......brutal. Read the comments on the CFFB site with everyone saying how awful this was. Wasn't the worst but not the best either. Going to spend the rest of the day outside with the kids in the kiddie pool and I may wash and wax my car.

Jason A Smith 08-02-2010 10:23 AM

Re: Jason's Workout Log
 
Today:

ASWOD:
DL 1X5 290
3X20 GHD sit ups (done with swiss ball)

DWOD:
EMOM for 8 min
3 power clean & jerks @ 135

Got my chin on round 2 (ouch). DL's felt pretty good today. I probably could've gone a little heavier (10lbs) on the DWOD, next time.

Jason A Smith 08-03-2010 07:54 PM

Re: Jason's Workout Log
 
Back at it today, catching up with my schedule:

ASWOD:
Press 3X5 110

DWOD:
AMRAP in 12 min
30 walking lunges w/ 45# plate
15 ring dips
3 rounds & 22 lunges

Thought for sure I would get 4 rounds, oh well not the worst, would be nice to have room to do the 30 consecutively but only 7 each way in the basement. One more day tomorrow and then a rest day. I may do my first double day this weekend to get prepped for some Crossfit competition stuff.

Jason A Smith 08-04-2010 07:03 PM

Re: Jason's Workout Log
 
Today:

ASWOD:
PC 5X3 175 (2,2,2,3,3)
3X10 strict chins (same as last time)

DWOD:
15 rounds
4X10 yard shuttles
rest 15s between each

Wasn't feeling the power cleans tonight. This is also day 4 and I didn't sleep enough last two nights. Still a [B]PR[/B] for 3. I likely will repeat this weight again next time or just add a couple washers. Regardless I should have got it.


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