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Jason A Smith 09-26-2009 08:02 PM

Re: Jason's Workout Log


HSPU's w/ 1" plate
L pull ups (all palms away)


Rest day tomorrow and looking forward to it. I think I will strict Pleo this week, my diet is a little suspect right now.

Jason A Smith 09-28-2009 08:58 PM

Re: Jason's Workout Log


Shoulder press

Push Press

Push Jerk

This was way long, I was surprised. Pleased with my effort. This was a bit tweaky on my wrists. Looking forward to DL's tomorrow, hoping to hit a PR.

Jason A Smith 09-29-2009 07:02 AM

Re: Jason's Workout Log



Upped by 20 lbs from my last attempt which was during CFT. I will be gunning for 300 next time and then I will need some more weight. Which will give me an excuse to buy some bumper plates !

Jason A Smith 09-30-2009 07:41 PM

Re: Jason's Workout Log

I did my WOD at CF Saskatoon (4th affiliate visit) warmed up with some pull ups, push ups, squats, sit ups and spidermans (something new)

Skill work

Gliding KTE
KB swings

did some work and then 10 each, 3 rounds not for time

4 Rounds

8 DL's at 135 lbs
5 burpees
rest 30s

Could have gone faster/slower, got some really good DL tips from the instructor. That place is big and busy, had a great WOD and everyone was really friendly (as usual). Big thanks to Chad & Matt for welcoming me. I will defintely be back ! I am taking a rest cycle and will pick back up on Mon. I need some rest as I have been going striaght for over 6 weeks.

Jason A Smith 10-06-2009 07:41 PM

Re: Jason's Workout Log
Back at it today after a full cycle of rest, 5 days to be exact. My doet was iffy at best and I feel a little bloated, I really think paleo is the way to go, just need more discipline.

Picked up where I left off.



95 lb clean 10-8-6-4-2
GHD sit ups 50-40-30-20-10


Pretty pleased with the time, I wanted to keep it under 20 min. I will have to up the weight if this (or something like it) comes up again to 115. Ordered seom bumper plates (10 & 25 lb plates) from Rogue Canada today ! Have my first outing w/ Angie tomorrow as well, and on another positive note I have finally convinced my wife to try Crossfit. She is going for an intro at Crossfit Winnipeg next Friday. I am hoping and thinking she will enjoy it.

Jason A Smith 10-07-2009 08:15 PM

Re: Jason's Workout Log

Angie as Rx'd

100 pull ups
100 push ups
100 sit ups
100 squats


Ouch ! Did the first 30 pull ups unbroken and after that 5's and 10's, same on the push ups. I picked up speed on the sit ups and squats.

Jason A Smith 10-08-2009 09:18 PM

Re: Jason's Workout Log

I did the warm up to P90X, it's very similar to Greg A's warm up.

AMRAP in 20 min
65 lb thruster 5 reps
65 lb hang power clean 7 reps
65 lb summo deadlift high pull 10 reps

10 rounds, 5 thrusters & 2 hang power cleans, better than last time by just over 1 round, which is about a 2 min improvement (or 10%) so I am pretty happy about that. I was way sore today after all those pull ups yesterday. I am looking forward to me rest day tomorrow, framing my basement with my dad. It should be an enjoyable turkey weekend for me.

Jason A Smith 10-10-2009 08:27 AM

Re: Jason's Workout Log
Rest day yesterday



Snatch skill work

10 reps with 45lb bar
65 X 5
75 X 3


First time doing snatches, went very light to start. Turns out my shoulders are getting sore. I will have to work in some Yoga/stretching the next few weeks to see if I can't work some flexibility back in. I think I will incorporate some ballistic stretching into my warm up and cool down. Off to the Rider game today !

Jason A Smith 10-11-2009 04:23 PM

Re: Jason's Workout Log



3 rounds
400m run
21 DB swings (52.5lbs)
12 pull ups


Pretty happy with that, didn't know exactly where my ime would be. I did the runs outside in the mud & slush in -1 C temps yuck. Tracked a bit of mud into the house but I can clean that up later. Thought I was going to meet pukie again on the last run, but I held it off. I laid on the floor for a good minute when I was done so it must've been good. My swings slowed me down a bit I think my technique was off. Perhaps my next purchase will be a 1.5 pood KB. Looking forward to the "potpurri" WOD tomorrow.

Jason A Smith 10-12-2009 04:45 PM

Re: Jason's Workout Log

I warmed up by spending the better part of 8 hours doing wiring in my basement. Got 1 circuit completed, likely have three more to do. Keeps me out of trouble


25 walking lunge steps
20 pull ups
50 box jumps
20 double unders
25 rings dips
20 knees to elbows
30 DB swings (52.5lb DB)
30 sit ups
20 hang squat cleans (I used a 65 lb barbell)
25 back extensions
30 DB thrusters (2 X 20 lb DB)
3 rope climbs (subbed 7 towel pull ups for each ascent)


Happy with my time, took extra time moving around and adjusting and took breaks at the end. Looking forward to resting tomorrow, may do Yoga after work as I am home by myself for a couple more nights.

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