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

Jason A Smith 09-20-2010 06:13 PM

Re: Jason's Workout Log
 
Today:

DWOD:
At the top of the minute for 15 min
2 X Bench @ 80% 1RM
Did sets 1-11 @ 175, 12-15 @ 155

DWOD:
5 Rounds for time:
12 Barbell lunges @ 35-30% 1RM (115#s)
12 ring dips
sprint 100m (subbed rowing)
14:55

Pretty disappointed with my time. My glutes cramped up in round 2 and I struggled with the dips from start to finish. I used positive self-talk throughout to try and keep myself moving. I was hoping to keep going on the bench but no spotter and I didn't want to have to roll the bar off my stomach. Off to take a bath !

Jason A Smith 09-21-2010 08:21 PM

Re: Jason's Workout Log
 
Today @ the YMCA in Saskatoon:

ASWOD:
Deadlift 3X80% 295, 3X85% 315, 3X90% 335
Press 3,3,3,3,3 105,110,115,120,125(PR for multiple reps)

DWOD:
10 X 4X25M sprints
rest 45s

Felt a little sore today but got it done so I am happy about that. Tomorrow is a rest day which I will enjoy. Goodnight.

Jason A Smith 09-24-2010 03:24 PM

Re: Jason's Workout Log
 
Rested 2 days, was feeling really beat up. Today:

ASWOD:
Power Snatch 3,3,3,3,3
115,120,125(F@2),125,130PR
Power Clean 2,2,2,2,2,2
165,170,175,180,185,190PR

DWOD:
5 Rounds:
6 HSPUs
6 L Pull ups
6 Ring dips
6 True Push ups

Took a while but done and only one set of HSPUs was broken. Was to be 8's but I scaled appropriately. Pretty sore shoulders after this. Made some improvements on snatch and clean today. I am pretty comfortable doing cleans, but still a little awkward on the snatch. One more tomorrow and then a rest day !

Jason A Smith 09-25-2010 04:17 PM

Re: Jason's Workout Log
 
Well I jumped ahead today and did "Fight Gone Bad" just well because it's on today. We had a "family day" at work today so I was feeling a little tired but I had my awesome wife (who will be back this week from a 2 week layoff) counting reps for me.

WB (subbed 20lb thrusters) 30/25/23
SDHP 21/16/12
Box Jumps 47/30/35
Push press 15/15/15
Row 20/14/16
Total: 334 PR by over 30 !

I gamed it a little and it paid off. I 'll be looking for 350 next time and likely it'll have to come from the SDHP and the PP's. Really pleased with today and looking forward to resting tomorrow. Nice end to a tough week.

Jason A Smith 09-27-2010 08:08 PM

Re: Jason's Workout Log
 
Rest day yesterday, beautiful weather here as well

Today:
ASWOD:
Front Squat 3X5 215
GHD sit ups 3X12

DWOD:
AMRAP in 15 min
2 Power Snatch @ 75% 1RM (105 lbs)
2 rounds 3 pull ups, 6 push ups, 9 box jumps 20"

8 rounds + 2 power snatch

Felt like I paced myself a bit. I was feeling sore still from Saturday. Looks like a bit lighter tomorrow and Thursday which will be nice.

Jason A Smith 09-28-2010 09:11 PM

Re: Jason's Workout Log
 
Today:

ASWOD:
Bench 3X5 180 5/5/4

DWOD:
one minute on/one minute off KB swings @ 1.5 pood
goal is to get 30 swings, penalty is 1000m row for every round missed

30,30,30,20,25

Rowed my 2000m as penalty

Will be trying for 180 again on bench next time, hoping to milk just a bit more out. I definitely need to get a heavier KB as Rx'd is always 2 pood. Maybe another order to Rogue coming up.

Jason A Smith 09-30-2010 08:31 PM

Re: Jason's Workout Log
 
Rested yesterday, today:

ASWOD:
On the top of the minute for 10 min
2 BS @ 65% 1RM (215)
2 box overs

DWOD:
AMRAP in 15 min
10 Supine Ring Pull Ups
10 True Push Ups
11 rounds + 10 SRPUs

The strength work felt awesome tonight and I did 1.5 rounds better than last time. Good day overall and I got a really good sleep last night to boot.

Jason A Smith 10-01-2010 09:58 AM

Re: Jason's Workout Log
 
Today, after a pretty short rest:

ASWOD:
EMOM for 15 min
2 PC's at 65% 1 RM (160)

DWOD:
10 rounds, 50 yard sprint rest 30s

Pretty good today, working on "getting under" the bar faster. I am sure this will increase my power clean considerably. Not sure about schedule over the weekend. May do Monday for Sunday as it works better for our schedule. Off to Vegas in a couple days, looking forward to it.

Jason A Smith 10-03-2010 12:44 PM

Re: Jason's Workout Log
 
Rested yesterday, didn't work for some reason.

Today, jumped back a couple Saturdays and did:

"9 on 7"
5 rounds for time:
9 rack thrusters 95lbs
20 yard bear crawl
7 ball slams (w my homemade slam ball)
10:28

Rx'd weight was 135/40. A bigger slam ball may be in my future at some point and I was feeling these out as I have never done rack thrusters, likely could've done it a little slower with 115 and will next time. Looking "forward" to tomorrow's 20RM squats !

Jason A Smith 10-04-2010 08:15 PM

Re: Jason's Workout Log
 
Today:

ASWOD:
BS 20RM 225

DWOD:
5 rounds
5 Hang Power Cleans
3 box overs 20"
sprint 50 yards
rest 60s

38,34,34,34,35

Squats were +10 from last time and felt really up until about rep 16 then it got a little tougher. I would consider this pretty good progress as I couldn't do this weight for 10 a couple months ago. The WOD felt good as well moved quickly, took a couple reps to get into a groove with the HPC's and likely could've (and will) go heavier next time. Good night overall, very pleased.


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