CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Jason's Workout Log (https://board.crossfit.com/showthread.php?t=48280)

Jason A Smith 06-12-2012 09:34 PM

Re: Jason's Workout Log
 
It has been a long week, explaining th same things over and over again to people at work as to leaving and moving etc. I now have a hunch how people feel touring to promote a movie or something.

A1. Clean Grip Deadlift @ 31X1, 4-6 reps x 3 sets; rest 60s
[B]275(4), 295(5), 305(4) - tough on my thumbs with the hook grip[/B]
A2. Seated DB Overhead Press @ 30X0, 6-8 reps x 3 sets; rest 120s
[B]40(8), 45(8,6)[/B]
B1. High Bar Back Squat 3-5 reps @ 40X0 x 3 sets; rest 60s
[B]260(5),265(4),270(3) - all no belt for a change and no lifting shoes, something different[/B]
B2. Powell Raise 20# x 8-10 @ 30X0 x 3 sets; rest 10s b/t arms
[B]8/8,8/8,6/6 - these were a struggle tonight[/B]
B3. DB Ext Rotation 20# x 8-10 @ 30X0 x 3 sets; rest 10s b/t arms; rest 30s
[B]8/8,8/8,6/6 - same thing tough[/B]
C1. GH Raise @ 20X0, 7-9 reps x 4 sets; rest 60s
[B]7,7,7,9[/B]
C2. AMRAP Strict Toes to Bar x 4 sets; rest 60s
[B]12,9,8,8[/B]

Long day, long session. looking forward to the end of the week, reload coming up next week, just keep pushing until the end of the week.

Jason A Smith 06-14-2012 08:08 PM

Re: Jason's Workout Log
 
Would you believe I had to stay late for work last night, on my second to last day and everything ! It was alright, today was very low key. Mostly just packing up, cleaning up and saying good by to a lot of people. I have a lot of mixed emotions. This has been a very good move for use, I am looking forward to new challenges but still, I have spent the last 6 years here and it has been wonderful. Onward !

Practice handstand holds/walks for 10 minutes
[B]These went even better tonight. I am finally getting the hang of this. We should practice some of these next week as well. I can work on walking on the gras[/B]s
+
4 x 20s row @ 97%; ez row 140s
(compare to last week’s scores of 118,118,116,115)
[B]121-119-117-114 I finally broke 120 on these intervals. I really pulled hard but ran out of gas on the last one.[/B]
+
4 x 45s ALL OUT:
10 thrusters, 95#
AMRAP burpees in remaining time
Rest walk 5 minutes
[B]10,11,11,12 burpees, would have had 11 on the first set but lost a few seconds starting the timer. Thursters felt decent.[/B]
+
Run 400m @ 80%, 85%, 90%; rest 2:00 b/t sets
[B]1:40,1:35,1:30 - Did these right after the thrusters and burpees.[/B]

Looking forward to what should be a pretty relaxing weekend and then off to Brandon on Sunday.

Milton Brisson 06-14-2012 08:52 PM

Re: Jason's Workout Log
 
That thrusters and burpees work looks pretty brutal! Nice work there man! You are making great progress, its cool to have a program designed specifically for you!

Good luck with the move! If I was out in your neck of the woods, I would help you!

Jason A Smith 06-15-2012 04:22 PM

Re: Jason's Workout Log
 
Thanks for the offer Milt, luckily we are getting moved by my new company. It is a good deal.

Not feeling terribly strong today, but gave it the best effort I had

AM
A1. Power clean, 3-2-1-3-2-1; rest 120s
[B]185-195-205-205-215-225[/B]
A2. Bench press, 3-2-1-3-2-1; rest 120s
[B]165-175-185-1855-195-205[/B]
B1. High Bar Back squat @ 30X0 3-2-1; rest 120s
[B]275-295-325[/B]
B2. Weighted pronated shoulder-width pull-up @ 30X0 2-3 x 3 sets; rest 120s
[B]1 pood KB, 1 pood KB+2.5#, 1 pood KB + 5# all for 3[/B]

PM
4 sets: 40m sprint @ 100%; walking rest 90s
[B]done[/B]
+
Practice muscle-ups for 5 minutes
[B]did one every 30s, went well no misses[/B]
+
4 sets: 40m sprint @ 100%; walking rest 90s
[B][U]pulled left hamstring on first sprint and shut it down ![/U][/B]
+
Practice wall walks for 5 minutes
+
4 sets: 40m sprint @ 100%; walking rest 90s

Never got to the rest, came inside started stretching out and took a hot bath. I am bummed, hopefully loosens up and I can continue tomorrow, or else I can likely get that stuff on Sunday before I leave. :( for today, but luckily it will heal quickly.

Jason A Smith 06-17-2012 11:00 AM

Re: Jason's Workout Log
 
Happy Father's Day !

Rested up and worked on my leg yesterday and felt sorry for myself and a bit stupid too ! Feeling better today, got stuff done before lunch. It is now time to pack and head out until I come back home for one more weekend on Friday.

6 sets of 1:30 AMRAP at hard aerobic pace
5 pull-ups
10 push-ups
15 squats
rest walk 1:30
[B]I got 2 full rounds each time, there was about 3 seconds left to spare on each. Last two rounds broke second set of push ups for a quick 1-2 seconds. Otherwise very consistent throughout.[/B]
+
rest 5:00
+
6 sets: Row 90s @ hard aerobic pace; Row 90s @ 50%
[B]417,409,408,405,406,408 meters for each set. Went out a bit too hard on round 1. It felt maybe a little bit lactic on round 6. not sure if I should feel lactic build up during these or not. My guess is not. Regardless, tried to keep it at 1:50/500m or less pace throughout. I know it's a little slow, but that was it for today. My improvement at rowing seems to be almost non-existent. It is quite puzzling as we spend quite a bit of time on the rower. Maybe I am doing something wrong.[/B]

Time to pack up and head out on a new adventure today, but I will be back home on Friday to my own gym and my own bed.

Robert Foley 06-18-2012 07:50 PM

Re: Jason's Workout Log
 
Sorry to hear about the pulled hamstrings. So easy to do with those sprints. Hope those air squats didn't exacerbate it. I would feel miserable doing that rowing WOD! lol Nice work!

Jason A Smith 06-19-2012 07:35 PM

Re: Jason's Workout Log
 
Thanks Robert. The pull was fairly minor. Oddly it happened twice while I was following CFFB. Other leg though. Just not warmed up enough I guess.

So, I took a rest day yesterday and started my new job. So far, so good. Seems like everything is going to be alright. I really liked where I was before as well, but it was time for a change for a number of reasons. Training this week away from my own gym, so I thought I would try out Crossfit Brandon. Seems good, and I have a pass that will keep me training for the next three weeks while we sort out moving etc.

1. Single Leg Stiff Leg Deadlift - Hold DB in opposite hand - 8/side x 3 sets; rest 60s b/t legs
[B]Used a 24kg KB, balance was the hardest thing about this[/B]
A2. Seated DB Overhead Press @ 30X0, 6-8 reps x 3 sets; rest 60s
[B]Two 20kg KBs for 6,6,8 reps[/B]
B1. High Bar Back Squat 75% x 5 x 2 sets; rest 60s
[B]270 each set, felt pretty easy actually[/B]
B2. Powell Raise 20# x 8-10 @ 30X0 x 2sets; rest 10s b/t arms
[B]This was silly, they didn't have any DB's so I used to regular 10# plates and tried, did 8,8,8[/B]
B3. DB Ext Rotation 20# x 8-10 @ 30X0 x 2 sets; rest 10s b/t arms; rest 30s
[B]Same as above but much more tricky, I did 6,6,10(used a single 10# plate for the last set)[/B]

All in all a good day training, I am on a deload week so mostly just some strength and mobility for the next few sessions. My hamstring is still a little tight but at about 80%. I could feel it squatting but it wasn't an issue.

Milton Brisson 06-20-2012 09:25 PM

Re: Jason's Workout Log
 
Nice work there Jason! You have found a good balance of training through an injury!

Solid high bar work on the squats! Your tight hammie may have helped maintain some elasticity when squatting!

Have a good week at CF Brandon!

Jason A Smith 06-21-2012 06:07 PM

Re: Jason's Workout Log
 
Thanks guys, the hamstring is loosening back up again. Should be back to 100% in another week or so.

Didn't post yesterday

Did some mobility, ran 2.5 miles, some handstand holds and walks and more mobility.

Today,

Got at what was to be done Friday, today instead. Will be a bit of a longer today tomorrow.*

A1. Single Leg Stiff Leg Deadlift - Hold DB in opposite hand - 8/side x 4 sets; rest 60s b/t legs
Did 1.5 pood for two sets and 2 pood for two sets
A2. Seated DB Overhead Press @ 30X0, 6-8 reps x 4 sets; rest 60s
20 kg KB's each hand, 8 each set
B1. Front Squat 3-2-1; rest 60s
245-265-285
B2. DB Ext Rotation 20# x 8-10 @ 30X0 x 3 sets; rest 10s b/t arms;*
8,8,8
B3. Powell Raise 20# x 8-10 @ 30X0 x 3 sets; rest 10s b/t arms; rest 30s
8,8,8

I actually did go for 305 on a front squat after but I bailed out. I am feeling much more energetic today, might be the sunshine coming out or starting to settle in a bit here. Went back to Crossfit Brandon, armed with a 20# DB

They changed my location too. Looking forward to heading home to see my girls tomorrow. Feels like a really long week away from them.

Jason A Smith 06-23-2012 06:10 PM

Re: Jason's Workout Log
 
Really wasn't feeling it today, but got after it.*

Joint-mobility/dynamic stretching for 10 minutes
Done
+
Run EZ for 10 minutes
Ran about 2 km
+
Practice handstand holds/walks for 10 minutes
Getting better at these every time
+
Row EZ for 10 minutes
2400m total
+
Mobility work for 10 minutes
Worked shoulders for a bit, need to stretch out my hamstrings.*

Got a pretty good week coming up with some benchmarks for strength work. Looking forward to it. Hoping I can get it all in with use moving this week. Also did a very strict muscle up after I was done. Never really done any strict ones before.


All times are GMT -7. The time now is 08:32 AM.


CrossFit is a registered trademark of CrossFit Inc.