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Jason A Smith 05-12-2010 09:08 PM

Re: Jason's Workout Log
Back at it again today, feeling tired and a little sore though.

Deadlift 1X5 300 (a new PR for me !)
Supine ring pull ups 3X12 (all unbroken)

2X100m sprints rest 45s
rest 45s
4X50m sprints rest 30s
rest 30s
8X20m sprints

Happy with my work today, I was not feeling like doing it at all but am happy I pushed through. I am slow and timed one of my 100m sprints at around 13s. I am definitely not challenging Usain Bolt anytime soon. Rest day tomorrow.

Jason A Smith 05-14-2010 01:46 PM

Re: Jason's Workout Log
Rest day yesterday:

Bench 3X5 160

30 back squats BW (165)
1000m row
30 burpees

Very pleased, good effort today as that time was my target. Squats broken @ 23 + 7 and row under 4:00.

Jason A Smith 05-15-2010 10:32 AM

Re: Jason's Workout Log
Today @ Crossfit Winnipeg

Max chins X 3 12,8,7

5 rounds for time
5 PC's @ 135
Farmers walk 1/2 gasser w/ 55# DBs


Jason A Smith 05-18-2010 08:51 PM

Re: Jason's Workout Log
Rested 2 days.


Squat 3X5: 260
Press 3X5: 115 (5,5,4)

AMRAP in 8 min
255 DL
25# box jumps 20"
6 rounds even

Scaled the DWOD quite a bit today. I picked up 40# DB's and no way. The DL's got heavy quickly. I will press at 115 again next time and get my 3X5. The squats took a lot out of me tonight.

Jason A Smith 05-19-2010 08:48 PM

Re: Jason's Workout Log

Power snatch 8X2
started at 125, got to set 6 and dropped to 115 for the last 3 sets

3XMax strict pull ups


12X10 yard sprints
1X400m run

Well, it's official I think my snatch work is worse than my cleans, yikes ! I am glad these are worked in regularly so that I can actually improve them. Didn't do the sprints as Rx'd, hamstring still tight, will book a massage. I would like to get to at least 3 X12 on the pull/chin ups and shouldn't have a problem. Rest day tomorrow.

Jason A Smith 05-23-2010 10:10 AM

Re: Jason's Workout Log
A couple days off and then...

The Sask Spring Fling @ Crossfit Regina yesterday:

WOD 1:
Bottom up back squat + max ring dips (squat starts at bottom)
315 lbs + 19 rings dips

I went for 330 on my fourth and final attempt and never got a good push out of the bottom. Was hoping for around 20 dips so I was pleased with my effort. I knew this was my opportunity to do well and it was.

WOD 2:
45 pull ups then
power snatch
row for calories

My last post was a discussion about my prolific snatch work so I knew this was going to be tough for me and I was right. I could hadly breath about 2 min in. Pretty happy with my time.

WOD 3:
3 rounds
400m run
20 PP 115
20 20" box jumps

I was in the final heat to determine the winners and I was really hoping to gut it out and finish top 3 but the PP got way heavy, way too quickly. I finished last in my heat but did my last set of 5 PP's and box jumps all unbroken with a crowd of 80 people coutning them down which was pretty cool. Snatches and OH work is really a weakness for me, one of the reasons I am doing CFFB.

I ended up 6th overall and am happy I decided to go and compete. I am feeling pretty sore today and will take a couple more days off to recover and pick back up with my CFFB work on Tuesday. I think the training is well suited to CF competition and to GPP in general and am hoping to keep improving my OH and OLY work. As likely the only competitor who trains by themself 90% of the time I am happy with what I was able to do. I really need to keep pushing myself to get more comfortable with the uncomfortable.

Jason A Smith 05-25-2010 08:00 PM

Re: Jason's Workout Log
No WODs for me for the next couple of days.

Wife did the first in her "on-ramp" cirriculum

push ups (on the wall)
ring rows

about 5'00" (she couldn't stop the timer !)

I am very impressed, she's strong I know for sure, I am sure she'll make me look like a little kid very very soon.

Jason A Smith 05-27-2010 02:33 PM

Re: Jason's Workout Log
Finally feeling human again so back at it.


Power snatch 8X2: 120

7 rounds
max HS hold
10 supine ring pull ups

The first couple I did against the wall, the shorter ones I tried to do free standing. I felt pretty strong on the free standing attempts. I worked my way away from the wall. Snatches felt pretty good as well. I would love to get some fractonal plates so I don't have to make as large of jumps. Maybe next month. Looking forward to CFFB Total tomorrow, will be gunning for bigger and better things than last time.

Jason A Smith 05-28-2010 02:43 PM

Re: Jason's Workout Log
Power Clean: 160 (PR is 165)

Squat: 270 (PR is 285)

Bench: 175 (matched my PR)

Deadlift: 295 (PR is 330)

Total: 900

Above is my last attempt at CFFB Total from March

PC - 165/[B]170[/B]/180(F)
BS - 285/295/[B]305[/B]
BP - 175/180/[B]185[/B]
DL - 325/350(F)/[B]340[/B]

Total - 1000 even (+100 from last time)

PC was a technique issue, my hips are rising too fast, squat felt like I had some weight left in it, bench was a good max and the DL I was gunning to empty my weight (370) but wimped out on 350 to make the attempt. I need to keep my hips down there as well. All four lifts were PR's for me and I will be looking to go up some more in the next three months. Hoping to add another 60-70 lbs the next time this comes up, 20-50 lbs on every lift.

Jason A Smith 05-29-2010 11:29 AM

Re: Jason's Workout Log

Fight Gone Bad - 295 total

My best is 297 from a few months back. My conditioning hasn't dropped too much. I should have pushed harder, bu I did lay on the floor for a solid 5 min when I was done dying. Also no room for WB in the basement so I subbed 20lb DB thrusters. The weight felt much lighter but I lacked enough oomph to keep going. Next time in the 300's for sure.
It was interesting to do a regular benchmark as they don't come up in CFFB very often.
Resting for rest of day today and tomorrow and back on Monday night so I should feel quite refreshed.

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