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Jason A Smith 01-10-2010 11:34 AM

Re: Jason's Workout Log
Active rest dat yesterday, continuing saga of working on my basement, 1 circuit of lighting finished yesterday !


CFWU X 3 (with some pull ups and ring dips & shouder prep, which is working well for me.)

3 rounds for time:

8 kneeling muscle ups
50 squats


Not sure how long this should take, I tired a muscle up before starting cause that was what my plan was (8 real muscle ups & squats) but low and behold my muscle up has wnadred away somewhere. I sahll work them back in but I feel a bit of set back although my conditioning is starting to come back, I felt much better today, lots of good rest and cold is clearing up. Hockey tomorrow. Also of note, I ordered my new Rogue bar which should arrive this week and the wife and I ordered a Concept II model "D" rower last night. Only a few key pieces keft for my "dream" basement gym. Major items include a GHD, a 35 lb KB and some 45 lb bumpers. More steps forward for Crossfit Rocanville !

Jason A Smith 01-12-2010 08:40 PM

Re: Jason's Workout Log
Yesterday I played hockey so I skipped ahead a day.


5 rounds for time:
35 DB thrusters 20 lbs each
15 pull ups


This one really knocked the poop out of me. The thrusters were very broken after the first set. On another note I got my new Rogue bar yesterday, it is very nice, can't wait for our rower to arrive. Going to do PC's tomorrow rest on Thursday and then to Crossfit Winnipeg Friday morning and maybe Saturday too or else I'll train at the fitness facility in the hotel we're staying at. We shall see, my arms are still shaking from tonight I can only imagine what it would have felt like Rx'd.

Jason A Smith 01-13-2010 08:31 PM

Re: Jason's Workout Log


Power Clean:


When I left SS my sets were at 145, I 1RM at +20 tonight and I am fatigued and due for a rest day so I am happy. I will be looking for 175 next time I PC (which could be a while from what I see). Rest day tomorrow to travel to Winnipeg.

Jason A Smith 01-15-2010 02:45 PM

Re: Jason's Workout Log
Today @ Crossfit Winnipeg:

Back Squat
210-225-240-255-270-285(1) failed, lost tension at the bottom, but a new 1RM PR ! By 50 lbs from the last time.

For time:

50 K2E
50 Wall ball
50 hip extensions


Could have been faster on the K2E, but couldn't get the rhythym, and I stopped maybe once too many on wall balls and hip extensions. Not 100% sure what I will do tomorrow yet, it'll depend on schedule.

Jason A Smith 01-16-2010 12:32 PM

Re: Jason's Workout Log

Row 1000m

Push Jerk

Cool down: handstands, row another 1000m

No bumpers at the hotel gym so I was careful, probably could've got 170, would have to scroll back a ways to find out where I should have been aiming, so I guessed. Just got done with a massage, rest day tomorrrow.

Jason A Smith 01-19-2010 01:17 PM

Re: Jason's Workout Log
Yesterday was hockey and Sunday was a rest day.

Got our new C2 yesterday as well. Bought new, couldn't find a used one anywhere close after looking for a few months so we bought new from Rogue Canada. Good deal adn great people to work with as well.


Row 1000m
CFWU X 2 less pull ups


5 rounds
Max reps bodyweight bench press
Max reps pull ups

1. 6/16
2. 4/15
3. 3/11
4. 6/8
5. 3/12

First 3 rounds @ 165, last 2 at 155

That is a PR for me in bench, I didn't quite get to that weight during my SS cycle, so that is good. I thought I would be a little higher on pull ups but my grip was slipping off the bar. Hockey game again tomorrow night so I will likely do a WOD Thursday-Sunday and make tomorrow an active rest day.

Jason A Smith 01-21-2010 09:28 PM

Re: Jason's Workout Log
Yesterday, played hockey.

Today, was going to try the HS show but I did something to my shoulder last night and didn't want to aggravate it further so.

Row 1000m

3 rounds for time:
walking lunge 50M
broad jump 100M
run 200M


Cool down row another 1000M

One of my first WOD's as Rx'd since my return from SS. Starting to feel a little better. I was able to do this outside as well. It was snowy, but pretty warm here maybe -5C. I will be doing the squat/pull up/push up WOD tomorrow and will take a rest day Monday. Need to keep up with my sleep.

Jason A Smith 01-22-2010 08:18 PM

Re: Jason's Workout Log

Row 1000m
CFWU X 2 less pull ups & dips

Squat, pull ups push up montage

1. 52/8
2. 52/8
3. 53/7
4. 50/10
5. 45/15
6. 45/15
7. 45/15
8. 40/20
9. 40/20

Then stopped, wasn't sure on the timing but that was enough, I saw that some people went fo an hour and could've kept going. I think if I would've kept to 45/15 splits I could've made 24-30 min. Maybe next time. FGB tomorrow, interesting to see if I am bettr/worse/same al last time.

Jason A Smith 01-24-2010 08:06 PM

Re: Jason's Workout Log
Took the day yesterday as my legs were fried from the squat montage. I did quite a bit of work on my house though.

Today I felt very energetic, I shoveled my drive and walk, finished some renovating, took my daughter skating for about an hour....then


"Fight Gone Bad"

3 rounds with one minute rest b/w each

wall ball (subbed thrusters, I don't have 10ft of room)
sdhp 75 lbs
box jumps 20"
push press 75 lbs
row for calories

I kept track of my rounds 108, 94, 95

Total 297, which is way better than my last FGB @ 233, will be going for 310-320 next go around, I really need to step up the sdhp & pp. Hockey tomorrow, but I will slip in the deadlifts somewhere this week where there are quite a few "quick" met cons.

Jason A Smith 01-26-2010 08:05 PM

Re: Jason's Workout Log
Rest day yesterday, played hockey last night.



100 burpee pull ups


My pull ups bar is within easy reach so I jumped everytime and caught it, best I could do. Pretty pleased, watched Greg A. do this in 10'18", I had about 20 reps to go at that time. I think I would have liked to have the bar up a bit might have sped things up a bit, jumping isn't my problem. Conditioning seems to be back, and my real food challenege is trucking along.

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