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Jason A Smith 06-15-2010 07:51 PM

Re: Jason's Workout Log
Rest day yesterday:

press 3X5 120

AMRAP in 10 min
50m sprint
10 1.5 pood KB swings
15 Toes to bar

4 rounds + sprint

T2B really slowed me down, I was dumb and used the kids swing set which didn't work as well as I thought, should have walked to the park. I decided to only press today for a few reasons. I am still fighting a cold, I squatted a couple days ago and was concerned with my recovery and I really wanted to get my press sets tonight so I just pressed. My shoulder is feeling moderately better but I need to stretch it out some more this week. Hoping to get a better rest tonight and going to repeat my 310 DL again tomorrow as last time wasn't quite ideal.

Jason A Smith 06-17-2010 05:57 PM

Re: Jason's Workout Log
Rested yesterday (lacking sleep)

My wife did more on ram, she is up to session 7.

DL 1X5 315 [B]PR[/B]
3X max pull ups 8/9/7

20-40-20 shuttle
8 KB swings 1.5 pood
16 push ups rest 1 min

Pleased with the effort today, went up 5 on the DL, 10 next week. Off to take the little one to swimming lessons.

Jason A Smith 06-18-2010 11:36 AM

Re: Jason's Workout Log

Wife did I believe session 8 of on ramp
Press 3X5 @ 45
DB hang cleans 10 lbs each
sit ups
she did good and didn't reverse curl too many cleans. Really good for first try. She said it'll take a while to get used to. I think she did great for her first time.

Bench 1X4, 2X3 175 (supposed to be 3X5, but with no rest and push ups yesterday I didn't have enough recovery, do it again next week properly, still a [B]PR [/B]for multiple reps)

5 rounds for time
max rep back squats @ BW (165)
7 burpee box jumps 20"
20/14/9/9/10 - total 63 reps

I think I saw a religious figure at the end and my legs are shot. I think it went pretty well for first time out. The collegiate and pro level calls for 225 lbs...ouch or BW if above 225 ! That would suck pretty hard, I am happy that I moved pretty quick and will be gunning for 75-80 next time it comes up. I decided I didn't want to face plant so I probably had at leat 5-10 more reps, but that's the way it goes.

Jason A Smith 06-20-2010 04:07 PM

Re: Jason's Workout Log
Rested yesterday, lacking sleep (work function Friday night) and still sore from finding "Religion" on Friday.

PC 5X3 170 (plus 5 from last week)
3X max strict chins 12/11/9 (+3 from last time !)

8 rounds farmers walk 50 yards
rest 90s between rounds
Done woth 52.5# DB's which is heaviest and I probably coud've used 10# more per hand.

I video's some power cleans today and I still feel like I have more hip extension left in it so I likely will warm up some clean pulls next time to ingrain the movement. Went up on my strict chin numbers, still a ways to go to get to 3X15 but I will. Enjoying father's day as well, wife gave me time to get my 67 Cougar running and we went for alittle drive this afternoon with the kids, all in all great day.

Jason A Smith 06-21-2010 08:51 PM

Re: Jason's Workout Log

BS 3X5 285 (3,4,2)
Press 3X5 122.5 (3,0,0)

AMRAP in 12 min
10 push ups
10 supine ring pull ups
5 box jumps
9 rounds + 10 push ups + 3 pull ups

My strength work was horrible tonight. I am not pleased, I didn't feel rested nor recovered. Need food and sleep, DWOD went pretty well, was hoping for ten rounds so pleased with that. Will try both again next time out

Wife tonight:
3 rounds for time
400m row
15 push ups

real quick, maybe when I grow up I'll have a motor like that !

Jason A Smith 06-22-2010 05:44 PM

Re: Jason's Workout Log

DL 1X5 325

Crossfit Disco
125 lb Power Clean
pull ups

Jason A Smith 06-24-2010 10:00 PM

Re: Jason's Workout Log

BS 3X5 285 (5,5,3)
BP 3X5 175 (5,5,3)

10 X 100m row sprints 1:3 work:rest

did 20 s on all with a minute rest

My strength work was funny. I thought for sure I was going to get my reps. This is the second crack at both weights and I am starting to stall a bit. I am wondering if a switch to Collegiate programming would work, or rest and more food or just a reset. I still have room on my poer clean and deadlift, but am wondering about the rest. I will give it some thought and make a decision this weekend.

Wife did session 11 of "on ramp"
200m row
15 lb DB swings
2 chin negatives

Jason A Smith 06-26-2010 09:54 AM

Re: Jason's Workout Log
Resting and travelling yesterday:

Today @ Crossfti Winnipeg

Incline Bench 3-3-3-1-1-1
up to 165 for a single

3 rounds for time
35 wall ball (20 lbs, 10 ft target)
25 lateral ball hops
6:24 as Rx'd

Everything felt pretty good today. My benching was sore but no surprise there. I'll see what they post tomorrow and if it fits my training whether I go there or somewhere else. On a side note, I have officially made my 1 year mark !

Jason A Smith 06-27-2010 12:17 PM

Re: Jason's Workout Log
Today @ Crossfit Winnipeg

Dynamic warm up:

We did some running drills and a mini WOD:

10 min of muscle up practice:

I did 1 then 2 then 5 in a row !

5 rounds
push ups 1:00
rest 1 min
SDLHP 1:00
rest 3 min

260 reps as Rx'd

Very pleased with a few things today. I enjoyed the running drills and should incorporate them into some of my days. I was able to put together multiple muscle ups for the first time ever and my WOD went well. All in all good progress after 1 year.

Jason A Smith 06-29-2010 01:41 PM

Re: Jason's Workout Log
Took a rest day yesterday, was travelling for work.

Today: done at the YMCA in Pointe Claire QC

press 3X5 105 (I'm resetting)

on the minute for 10 minutes
3 squats @ 75% 1RM (230)
5 burpees (sub for 50 yard sprint)
5 strict chins
5 HSPU's for every round not completed

I ended up doing 10 HSPUs, I fell behind on 1 round and skipped one to catch my breath. That looked easy, but was brutal. I think I would have rather done anything else but burpees as a sub but no way to run. Going to WOD again tomorrow but here at the hotel. I am going to deload my press, squat and bemch and work back up again and see how it goes. I will allow one more reset on all and then on to Collegiate programming for me. Off to site see around downtown Montreal.

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