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

Jason A Smith 03-19-2013 07:50 PM

Re: Jason's Workout Log
 
Well played Milt !

Very excited to have post 1000. Who knew that I would still be going strong and setting PRs at this point, with still lots of room for growth.

Tonight was more of a skill session

Did four sets of 50 double unders, rest 30s

Toes to Bar, 4 X 10

Ring Dips, 4 X 10 (last set was 7/3)

Did an AMRAP set of muscle ups, 7 PR and a goal for March !

Then we did 5 minutes of
Burpees (1,2,3,4,5...)
Gym length sprints (1,2,3,4,5...)
I got 9 rounds, the burpees and one sprint. Started out too slow, just not feeling it, but really cranked it up for the last two minutes. Was more like a 7 minute kind of pace.

Really pumped about the muscle ups, likely could have done more and next time will be looking for 8-9 and then a set of 10 !

Jason A Smith 03-20-2013 06:27 AM

Re: Jason's Workout Log
 
Early Wednesday turn around. Feeling pretty decent all things considered. Third day in a row and a short recovery time.

Front Squat
2-2-2
235-255-275PR

Back Squat
2-2-2
285-305-325F

For time:
40 Wall Balls
25 sit ups
30 Wall Balls
25 sit ups
20 Wall Balls
25 sit ups
10 Wall Balls
25 sit ups
8:50

All but the first set of WB's done UB (which was due to an errant throw) which I am delighted about. I think I have finally hit the turning point with them and feel like even though it isn't strength, it isn't a total weak spot either. I have a few left but slowly am chipping away at them. Pretty happy about the PR double, so i will leave the back squat for another day.

Jason A Smith 03-22-2013 06:18 AM

Re: Jason's Workout Log
 
Yesterday was a rest day. Watched a couple videos of people doing 13.3 to get a couple ideas on what the best strategy would be. I really like what Kristan Clever did so I came up with a plan that was similar. So this morning we did:

2013 Open WOD 13.3

AMRAP in 12 minutes
150 Wall Balls
90 Double Unders
30 Muscle Ups
252, with a tie break tie of 9:20 on the DUs

Got off the wall at 7:46, which ironically is a PR for "Karen" which i will take. Went 25-20-15-10-5's with short rests. If I was to do it again I may try to partition it differently. At no point was i close to redline which is exactly as I wanted. I tripped (?!) twice on the DUs I did them in three sets in about 1:20, would have like to have gone UB and done in a minute but whatever. Knocked out the muscle ups 3-2-2-2-1-1-1 and maybe should have tried for one more. I am really pleased with the pace and I did the best I could and stuck with my plan all the way through. I think a decent score and should hold up ok.

Jordan Derksen 03-22-2013 07:25 AM

Re: Jason's Workout Log
 
Good score man! If you can get into the MU's at all you're ahead of the game. I guess you're shoulder was already hurt last year so you can't compare to last years score hey? Unless if I'm forgetting the order of the workouts.

Jason A Smith 03-22-2013 07:28 AM

Re: Jason's Workout Log
 
You are correct that I don't have a compare to as I got hurt last year.

I know I went really hard cause my body is starting to revolt against me already. Tomorrow I will feel like the tin man !

Heading in to Winnipeg this weekend for our daughter's hockey tournament . May try to check out Sublime while there. Will see if I can make it work.

Dude, I am still watching your log and your strength numbers are getting ridiculous ! Well done.

Milton Brisson 03-22-2013 07:36 AM

Re: Jason's Workout Log
 
13.3...killed it! Nice work!:highfive:

Jason A Smith 03-25-2013 04:29 PM

Re: Jason's Workout Log
 
So thanks guys. My legs were mad at me for a couple days after that one. Glad we had done so many wall balls building up to it. Likely should have hit the rower or bike right after for 20 minutes but whatever.

We were in Winnipeg all weekend for our older daughters hockey tournament and I never got a chance (and really didn't worry about it) to get to the gym. Fot back late last night. Woke up feeling pretty groggy, but fortunately I am taking vacation during the kids spring break. Hit the gym at lunch today

Hang Snatch
2-2-2-2-2
85-95-105-115-125
+
Four rounds for time:
25 pull ups
25 push ups
25 Air Squats
25 Sit ups
14:38

Lifting was just a mess today, I felt so slow through the middle. Very frustrating for sure, but I will be doing Oly class on Saturdays for the next while to try and address it. "Angie" went pretty well. Kept the rests as short as I could, mostly struggled with the sit ups. Looking forward to some more energy tomorrow.

Jason A Smith 03-26-2013 05:49 PM

Re: Jason's Workout Log
 
Well after yesterdays sort of sleepy effort I changed up my time to 4:30 pm to see if that would help. I spent most of the day doing stuff around the house. I have painting to finish this week in our kids rooms so I spent most of the day getting them ready for that. Felt much less groggy today as a result.

We did some skill work on HS/HS walking. Made it about 8 feet and fell out again. I am wanting to get two mat lengths of walking by the end of the month so hopefully get a good roll on that in the next couple days.

3XME HSPUs
7,6,7 all strict. Shoulders still sore from yesterday

Walking BB lunges
12-12-12
115-135-155-185(6), called it there. Likely could have kept going but wanted to save my legs and glutes a little......

2 Rounds for meters
Row 3 minutes 840/816
Row 2 minutes 591/571
Row 1 minute 308/305
Rest 1:1
Rest 5 minutes b/w rounds
Total: 3431

Pleased with this. The last interval hurt from 30s onward. Tried to stay at 1:48-1:50 for the 3 minute row and 1:45ish for the two minutes and under 1:40 for the minute rows. Really lactic at the end so I rolled out stretched and spent an easy 5 minutes on the erg. May have to hit the bike for a very easy 20 minutes to night again so I can walk tomorrow.

Jason A Smith 03-27-2013 06:35 PM

Re: Jason's Workout Log
 
Another busy but at home type of day. We got a lot done at home with painting. Which makes me happy. Would you believe that tonight I did this.......

In 25 minutes work up to a max Clean & Jerk
215, not a max. Cleaned 225 but no jerk.
+
EMOM for 16 minutes
10 T2B
3 burpees
even minutes
10 Thrusters 65#
3 burpees odd minutes
All complete and UB about 20s for each round, and seriously with the announcement we could have had a better practice session.

I told my wife when Spealler and Holmberg started that 100 would be a good score. I was right. The T2B should be ok, but the C&J will get pretty heavy for me pretty quickly. Should be fun on Friday.

Jason A Smith 03-29-2013 12:11 PM

Re: Jason's Workout Log
 
Rest Day yesterday. Went to the Royal Winter Fair here in town. Got a good sleep last night, watched some prep and strategy videos for 13.4, came up with a plan and hit it today at about lunch time.

2013 Open WOD 13.4
AMRAP in 7 Minutes
3 Clean & Jerk 135#
3 T2B
6
6.........
92 reps

Goal going in was to get to 90, which I did. Feel pretty good after this one. If I wanted I could take another stab at it, but I will not. I did all dropped singles right from the start, which I think worked out just fine. I was on pace with the guys who were doing TnG. Stopped to chalk up once, which likely cost a few reps, but not to the point I want to try it again. I am not vying for a Regionals spot, so it isn't worth it. Used my competition bumpers which helped with bouncing. Pretty stoked that i am still in it with only a week to go.


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