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

Jason A Smith 11-16-2013 11:32 AM

Re: Jason's Workout Log
 
Rest day on Thursday, back at it yesterday and today

A. Front Squat @ 20X1, quickly build to a tough 3 - [B]to 125KG, this felt good. I believe this is a 3RM[/B]
B. Squat Snatch, 1 rep per min for 20 mins - 5 @ 105lb, 5 @ 115lb, 5 @ 125lb, 5 @ 135lb - [B]completed with no issues at all. They got better in the catch as I went along. I spent a bunch of time working on technique before going. As referenced from the original Cal Strength instructional videos. [/B]
C. Snatch Balance, 2 reps @ 135lb per min for 10 mins - [B]completed [/B]
D. 3 minute AMRAP Goblet Squats @ 32kg - [B]62 total. Sets went 20-10-10-8-6-8.
[/B][B]Was still very sore today but once I warmed up I felt good. The snatching felt as good as it ever has so I am happy about that. Obviously there is a lot more improvement to make. But it is coming.[/B]

Saturday
3 sets @ high effort:
1k Row
10 Bar Facing Burpees
15 DL @ 225lb
20 Box Jumps - 30" - no rebound
5 min b/t sets
[B]1. 6:40
2. 6:50
3. 6:48[/B]

Felt really good beforehand. These went well. I tired to maintain about 1:50 on the rows (my "Jackie" type pace) and that lasted well. I went UB on the DL's. Stopped to chalk beforehand for about 10s. BJ's were steady. Obviously these were harder as there was a shorter work/rest interval and well.....I am a pretty sucky rower.

Jason A Smith 11-19-2013 07:48 AM

Re: Jason's Workout Log
 
Sunday:

10/arm TGU's @ 32kg - no alternating arms between reps
[B]L-1,1,1,1,1,1,1,1,2 - about 9:00
R - 1,1,1,1,2,3,2 - about 7:30[/B]
+
21,15,9
strict hspu (16/5,10/3/2,6/3)
strict pronated chin-up (7/5/3/3/3,5/5/3/2,5/2/2)
[B]7:30[/B]
+
5 min rest
+
300m Row @ 2k PR pace x 8 sets, 45 sec rest b/t
[B]Completed and increased speed throughout. Started at 1:04, finished at 1:01[/B]

Monday - Rest

Tuesday:
A. Back Squat @ 20X1, quickly build to a tough 3 - [B]325# for 2, just felt heavy today and got way up on my toes for the second rep, called it[/B]
B. OHS @ 55X1, 1 rep @ 185lb x 6 sets, 1:30 min - [B]completed[/B]
C. Complete in any order you want, just get all the work done:
30 ring muscle-ups - [B]7,2,2,2,2,1,1,1,2,1,1,2,1,1,2,1,1[/B]
500 du's - [B]50,50,50,32,18,25,25,25,25,25,25,25,25,25,50,25,25[/B]
[B]14:52[/B]

Likely went for too big a set to start. Maybe should have done sets of 3/50 and tried to hang onto that. Just partitioned the DU's based on how the MUs were going. My wrists and elbows are sore. Noticed that I need to be shoving my knees out more when squatting. I have been having a bit of discomfort on my knees lately so I will work on some hip mobility and shoving them out. Likely lower the wieghts by a bit and work back up.

Milton Brisson 11-20-2013 02:11 PM

Re: Jason's Workout Log
 
TL;DR.......Ive missed quite a bit in here Jason! Looks like you are building up to a Fronning-level of volume here! Keep up the great work! See you at the 2014 regionals!:highfive:

Jason A Smith 11-20-2013 08:23 PM

Re: Jason's Workout Log
 
[QUOTE=Milton Brisson;1207430]TL;DR.......Ive missed quite a bit in here Jason! Looks like you are building up to a Fronning-level of volume here! Keep up the great work! See you at the 2014 regionals!:highfive:[/QUOTE]

Thanks Milt, it has been a while since anyone has interjected in my monologue

Jason A Smith 11-20-2013 08:25 PM

Re: Jason's Workout Log
 
So even though Milt thinks I am doing a lot of volume, I think it is just creeping up. I still feel fresh and about 95% of the time ready to kill it.

A. Split Jerk, 2 reps @ 90kg x 5 sets, 2 min - focus on SPEED under the bar - [B]completed. These felt way better, like I was actually getting under the bar. [/B]
B1. Kipping HSPU to Deficit, AMRAP to 10" Deficit x 5 sets, 10 sec - [B]3(fell off the wall and should have got back on),6,5,6,4[/B]
B2. touch n g Power Clean, 5 reps x 5 sets, 3 min - [B]155-165-175-185-185, should have started a little heavier. The sets at 175/185 were tough which I assume was the point.[/B]
C. Airdyne, 35 sec @ 97% x 4 sets, 4 min rest - [B]28,28,25,23 cals. I imploded on the last set and literally had to talk myself into starting. I felt quite awful for at least an hour afterwards so..............mission accomplished. This is quite possibly the thing I dread the most. I know it is going to hurt but I also know I have to do it and push so I can improve. I have a love/hate relationship with the sprints.[/B]
I felt great today (where the last couple of weeks day 2 I have been sore) The jerks felt really good right from warming up and technique wise are about as good as I have ever done them...I think.

Jason A Smith 11-22-2013 03:38 PM

Re: Jason's Workout Log
 
Rested yesterday which was good because I felt groggy. Today I felt really good.

A. Front Squat @ 20X1, quickly build to a tough 2 - [B]132KG, this felt very heavy today (this is a PR for 2)[/B]
B. Squat Snatch, 1 rep per min for 20 mins - 5 @ 110lb, 5 @ 120lb, 5 @ 130lb, 5 @ 140lb - [B]completed, missed one at 140#(a bit forward) but reset and hit it again. The last rep was a little bit forward but the rest were really good. I warmed up snatches before squatting today and did reps up to 140# to feel it out.[/B]
C. Snatch Balance, 2 reps @ 140lb per min for 10 mins - [B]completed, my shoulders were getting really fatigued at this point[/B]
D. 50 Bar Facing Burpees for time - [B]2:50, these went well. I have always wanted a redo at that 2011 Open workout with the burpees, OHS and MUs. I feel I could improve my score a lot.[/B]

The snatches felt snappy. No video as only my 5 year old was around. Snatching progress.....

Jason A Smith 11-23-2013 06:23 PM

Re: Jason's Workout Log
 
Back at it today. Had a lot of stuff to do before I had a chance to train.

2 sets @ high effort:
1k Row
15 Squat Clean @ 135lb
1 mile Airdyne
6 min b/t sets
[B]9:29 - Row 3:42, all quick singles for SC, bike about 53 cals so 3:00ish
9:37 - Row 3:52, 5-4-4-3-2, about same on the bike[/B]
+
6 minutes rest
+
2 sets @ high effort:
1 mile Airdyne
15 Squat Clean @ 135lb
1k Row
6 min b/t sets
[B]9:12 - AD 3:00, 6-4-5, Row 3:59
9:12 - AD 3:00, 5-6-4, Row 3:59[/B]

This was waaaaay harder than I thought it was going to be, and took way longer. I have no idea why i thought it would go quicker though. I tried to find a quick enough pace and not get near redline. I believe I was about 165 bpm at the finish of each set which seems about right. Thought about doing the SC's UB but my body told me otherwise.

Jason A Smith 11-24-2013 12:21 PM

Re: Jason's Workout Log
 
Well after yesterday was ego was a bit bruised. Today went much better

15/arm TGU's @ 32kg - no alternating arms between reps
[B]L - 3-2-2-2-2-2-1-1 about 9:00, did 10 in less than 5:00
R - 3-2-2-2-2-2-1-1 same as above[/B]
This felt way better today. I went to the gym and used different (better) KBs than I have at home. Seemed easier anyways. I think if I really had to I could do 5/arm at this weight now, which is a very large improvement. I think I am still scared to snatch them though.....
+
For time:
8 wall walks
20 unbroken chest to bar
8 wall walks
20 unbroken toes to bar
8 wall walks
20 unbroken chin-ups
8 wall walks
[B]12:57 - got disrupted for 30s with a phone call from the wife. Made damn sure I was ready to go on the bar and maybe took a little too long. Those wall walks got tough the last couple sets. I really focused on talking myself into going a couple seconds sooner than I wanted to. That is something to work on.[/B]
+
5 min rest
+
400m Row @ 2k PR pace x 7 sets, 60 sec rest b/t
[B]Completed, not as fast as past weeks but still good pacing. 1:27.6 slowest, 1:25.3 fastest all other sets were similar pacing. Trended faster as I went. [/B]

Resting tomorrow.

Jason A Smith 11-27-2013 07:47 AM

Re: Jason's Workout Log
 
Rest on MOnday, back to work on Tuesday. Trained but didn't post.

A. Back Squat @ 20X1, quickly build to a tough 2 - [B]up to 150KG, pretty quick 10KG jumps from 100KG, this felt about right today, heavier than my two last week, but a little lighter than my last two[/B]
B. OHS @ 55X1, 1 rep @ 195lb (88KG) X 5 sets, 1:30min - [B]completed and felt really good[/B]
C. "Open 13.3" - yes correct that is what I did for a tester
[B]254 reps, 2 better than last year[/B]
Very happy with my effort. I PR's my "Karen" time at 6:55 or so, wall balls went 30-25-20-15-then 10's. One trip on the DU's and gave myself well over 3 minutes to do MUs. Had this been for real I would have maybe pushed the MU pace a bit more and gotten 3-4 more in there. 260 is my goal score so a bit of work to do.

Jason A Smith 11-27-2013 09:29 PM

Re: Jason's Workout Log
 
A. Split Jerk, build to a tough single - [B]215,235F, just a little apprehensive getting under the bar, pitched forwards on me....next time[/B]
B. 7-->1 for time:
unbroken touch n go Power Clean @ 175lb
Kipping HSPU to 4" Deficit
[B]6:42, smooth and UB, I think I waited just the right amounts in between in order to go UB[/B]
C. Airdyne, 40 sec @ 97% x 3 sets, 4 min rest - [B]30,30,30 cals each time. The last set I really had to dig in the last 10s or so. Very happy with being able to mentally stick with it when it hurt.[/B]

I felt like absolute crap today. I am sore all over and tired. Very pleased I sucked it up and went after at. Not a ton of pop tonight but happy with both the ladder work and the bike. Likely should have just gone to 225# on the jerk and been done with it there. Lots of mobility and recovery to prep for Friday.


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