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

Jason A Smith 10-26-2010 08:57 PM

Re: Jason's Workout Log
 
Today:

ASWOD:
DL 1X5 350 PR

DWOD:
4 rounds for reps/time
max rep push ups 25,20,20,20
max rep strict pull ups 8,8,6,7
15 GHD sit ups
row 250m
18:15

Hit another PR wokred out at same gym again tonight and had a good session. That WOD gave me a headache a bit. I think it was the mix with the GHD's likely a couple rest days coming up as travel back tomorrow and then hockey Thursday night. Feeling pretty as I am only 20 lbs away from my last 1RM on DL !

Jason A Smith 10-29-2010 03:25 PM

Re: Jason's Workout Log
 
Rested Wed and played hockey last night (with little sleep) so today:

ASWOD:
Bench 3X5 185 5/5/2
Ring Dips 3X10

DWOD:
"Russian Stim"
3 rounds of:
2 squats @ 85% 1RM (280)
rest 2-3 min
2 squats
rest 2-3 min
8 PC's @ 80% (160) 1RM rest 30s b/w reps
rest 2-3 min
8 PC's same as above
rest 3-4 min b/w rounds

Done as Rx'd in under 48 min with the **** running. Last sets of PC's got heavy. BP just didn't want to go so I'll try again next week, happy I got my first two sets for sure. Really liked the DWOD as well nice change of pace.

Jason A Smith 10-30-2010 11:52 AM

Re: Jason's Workout Log
 
Today:

ASWOD - Rest !

DWOD:
6 rounds for calories
1 min row
1 min to complete 15 KB swings (1.5 pood)
Score is total calories: 122

That was tough but I liked it, still feeling the Russians fro yesterday. Rest and recovery time !

Jason A Smith 11-02-2010 06:22 PM

Re: Jason's Workout Log
 
Rested 2 days, wasn't feeling so hot yesterday catching up on sleep from a very late Saturday night and really felt like lifting tonight.

ASWOD:
BS 3X5 290 PR
Press 3X5 125 5/5/3

DWOD:
5 rounds
20 OH walking lunge with 45lb plate
10 right and left rotational box jumps
10 strict pull ups
rest 45s
2:01, 2:25, 2:01, 2:18, 2:31

Total running time was 14:34, really happy about my lifting tonight, the squats felt really good and so did the presses and I could've got them and will next time and keep moving.

Jason A Smith 11-04-2010 01:17 PM

Re: Jason's Workout Log
 
Rested yesterday, I am fighting off something, stayed home today for a couple reasons, got some more sleep and feel a bit better.

ASWOD:
Deadlift 1X5 360 (got one rep and called it)

DWOD:
3 rounds for time:
10 KB swings
25 yard farmers walk with KB racked r. side
10 KB swings
25 yard farmers walk with KB racked l. side
rest 45s
6:40, used a 1.5 pood (heaviest I have Rx'd was 2)

A little disappointed about my DL's today as that would have been a PR and just 10 lbs away from my last 1RM. I will try at least 3 times at this weight and see if I can get all five but I have a sneaky suspicion that unless I start just pounding back food and gaining some weight that I might be at the end of easy linear progression (or close to it) at this BW. The DWOD felt pretty good also today, nice and short but good. Likely rest tomorrow as I have an exam on Saturday and I need to do a little bit more studying and my body could use some recovery before I take another stab at the "Russian Stim".

On a side note I went back to check on my goals and have met mst of them already including my goals for DL's & PC's. I am a couple reps on bench and 10lbs on squats and presses. I am very pleased as I think I have developed a fair bit of strength in the past year, it was about this time last year I started with SS.

Jason A Smith 11-06-2010 04:29 PM

Re: Jason's Workout Log
 
Rested yesterday, prepped for an exam today, thankfully it's done:

Today:
ASWOD:
Bench 3X5 185 4/5/5

DWOD:
"Russian Stim 2.0"
3 rounds
2 back squat 88% 1RM
rest 3 min
2 back squat
rest 5 min
6 power cleans every 30s
rest 3 min
6 power cleans every 30s
rest 5 min

No misses, fun workout just takes a long time (56 min). Happy to be back home tonight.

Jason A Smith 11-07-2010 10:42 AM

Re: Jason's Workout Log
 
Today:

10 DL @ BW
4X100 row sprint rest 30s
10 DL @ BW
4X100 row sprint rest 30s
10 DL @ BW
7:40

Felt really good, was supposed to be running sprints but easier to do inside at this time of year without having to pull all the gear outside which is a hassle to say the least. One day we'll move to the garage for at least 6-8 months of the year.This was a real lung burner, hockey later tonight as well off to get some work done around the house !

Jason A Smith 11-08-2010 08:58 PM

Re: Jason's Workout Log
 
Today:

CSWOD:
Back Squat 10X2 @ 65% 1RM rest 45s
215

DWOD:
AMRAP in 15 min
1 push press 65% BW (105)
1 strict pull up
3 push press
3 pull ups
5 push press
5 pull ups
8 rounds

Made a change to collegiate programming. I have been progressing linearly for almost a year on and off now and am not recovering (for one reason or another) workout to workout. I will try this and see if I can continue to make some gains.

Jason A Smith 11-09-2010 08:42 PM

Re: Jason's Workout Log
 
Today:

Only did DWOD am feeling a little smoked so I am taking a rest from strength work today

DWOD:
5 rounds for time:
3 power cleans 75% BW (125)
5 box jumps 24"
10 Supine ring pull ups
5 burpees (subbed for 50m sprint)
7:25

Felt awesome fast on the first round and then got light headed. Rest day tomorrow and then off to Winnipeg, will be dropping into CFW also this weekend.

Jason A Smith 11-14-2010 08:17 PM

Re: Jason's Workout Log
 
Was in Winnipeg over the weekend for my dad's retirement and birthday and hit up Crossfit Winnipeg for some WODs

Thursday Nov. 11
Team WOD (modified "Nutts")
AMRAP in 4:00 deadlift 185/HSPUs
AMRAP in 6:00 pull ups/DU's
AMRAP in 8:00 box jumps/wall balls
400m run 45lb plate

Lots of fun very sore the day after, it was lots of volume !

Friday Nov. 12
BB complex
PC-2PP-FS-Thruster
5 sets increasing weight each time
140-145-150-155-160-165-170 (actually ended up at 7 sets)
PR's for push press and thruster

Did some handstand walks up the wall and back in 10:00, ended up going about 6 with one set of two

did a DU ladder as in 1,2,3,.....in 10:00 got to 25 without a miss

Today:

worked up to a heavy snatch single
3X75%, 3X80%, 2X2X80%, 2X85%, 1X85%, 1X90%, 1X95%, 1X100%, 1X102%
worked up from 115 to 155 (as a power snatch) which is a PR for me !

Also I signed up to compete in a competition on January 15th in Winnipeg which I am very exited about ! Leah is coming too ! And I bought some Oly shoes as well. Great weekend all in all can't wait to keep pushing my training.


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