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

Milton Brisson 06-15-2014 12:55 PM

Re: Jason's Workout Log
 
I have been trying to get some running in as well, lately. Not my strong suit either!!!!

Jason A Smith 06-15-2014 06:54 PM

Re: Jason's Workout Log
 
Had a really nice Father's Day. Trained and got my well pumping. Which is awesome. I can now run my sprinkler off of mostly free water. Which will be nice when it gets really dry here in the next couple months.

A1. Press @ 20X0, 2-3 reps x 5 sets, 10 sec - 55-58-60-62-64 KG all 3's and I think a PR at the end there
A2. Chest to Bar, 13 reps x 5 sets, 3 min - all done and UB BF to last 4 or so and then I transitioned into a smooth kip. Best these have gone in three weeks
B. 3 sets @ high effort:
50 cal AirDyne
20 KBS - 32kg
20 Goblet Squat - 32kg
20 Push-ups
Rest same as work time
*Mix and match work order per set
1. 5:53 as written
2. 5:32 went backwards
3. 5:45 started with swings went through as written, finished on the AD


KBS absolutely gassed me. Went UB on all of them. PU's went UB when I started with them otherwise did quick sets of 5. Squats were UB minus my daughter throwing something at me on set one. I had to put the KB down at rep 17.....kids. Bike at the end was way better than bike at the beginning. I could take about 30s to catch up breathing and then once I was back in control hit the gas. This was gross and sweaty.

Jason A Smith 06-15-2014 06:55 PM

Re: Jason's Workout Log
 
Quote:

Originally Posted by Milton Brisson (Post 1234127)
I have been trying to get some running in as well, lately. Not my strong suit either!!!!

I would like to think I am a fairly competent runner. I ran track and cross country. I don't think going after my legs are locked from AD sprints helps.......at all.

Milton Brisson 06-16-2014 02:18 PM

Re: Jason's Workout Log
 
Quote:

Originally Posted by Jason A Smith (Post 1234152)
I would like to think I am a fairly competent runner. I ran track and cross country. I don't think going after my legs are locked from AD sprints helps.......at all.

You have me there, as I am not really competent at all!:rofl:

I did play some rugby, though, so I feel like that should have made me a better runner......I was a prop though, so there was less running.....

Jason A Smith 06-17-2014 07:00 PM

Re: Jason's Workout Log
 
Milt, I like the new signature !

Rest day Monday, back at it tonight

A. Power Snatch, work to a single - 80KG, new PR
B. Split jerk, work to a single - 115KG, PR
C. Front Squat @ 33X1, build to a triple - 115KG that was a tough set
D. GH Raises @ 40X0, 4 good reps per min x 10 mins - completed
E. EMOM x 10 mins:
5 sec L Sit on Rings
5 Toes to Bar
completed - my abs were jacked !

Felt really good today, hit both my lifting goals. Good day

Jason A Smith 06-18-2014 04:38 PM

Re: Jason's Workout Log
 
Back at it tonight, quick session, kids soccer tonight to get to.

Above Knee Hang Snatch High Pull. Above Knee Hang Squat Snatch. Snatch Balance, 1.1.1 x 8 sets, 1 min - 4 sets @ 115lb, 4 sets @ 125lb - completed a little all over the place on a couple
+
3 Ring Muscle-ups per min x 10 mins - completed, got tough the last couple minutes
+
AMRAP unbroken Kipping HSPU on the minute x 5 mins - 6/6/3/10/8 - way out of practice on these and hand placement was way off on minute three
+
8 x 60 sec AD @ 85-90%/60 sec AD @ 50% - completed about 78-81rpm/50rpm = 266 cals total, tough one

Just working away today, happy with the MUs and the AD, HSPUs was a bit of a bust.

Jason A Smith 06-20-2014 07:32 PM

Re: Jason's Workout Log
 
Rested yesterday.

A. Back Squat @ 20X1, build to a tough set of 4 - only one tough set, take big jumps - pretty quickly to 140KG, went 50-90-120-140
B. Paused Split Jerks, 3-3-2-2-1-1, 1:30 min - 3s @ 70KG, 2s @ 77KG, 1s @ 85KG - pause in the bottom of the dip for 1 sec - completed Jerks felt solid today.
C. Snatch Balance. OHS, 1.1 per min x 10 mins - 5 min @ 61KG, increase from there - pause 1 sec in full depth on the squats - completed went 61*5,64,67,70,73,76 KG -
D. TGUs @ 32kg, AMRAP in 10 min - alternate arms every rep - 18 reps total


Good session took a very long dynamic warm up and seemed to help a lot.

Jason A Smith 06-21-2014 07:05 PM

Re: Jason's Workout Log
 
18 sec near AirDyne ALL OUT x 5 sets, 4-5 min b/t
26,24,23,21,20 cals - That was again....not fun after the first couple. Wowsers.
+
20 min @ 75%/moderate:
(1 mile run buy-in)
10 alternating db power snatch - 55lb DB
10 air squats
10 step down box jumps
10 cal airdyne
5 rounds even. Took a little longer when I got back from my run as my wife was using the DB's, I had to go and change them to the correct weight.

Jason A Smith 06-22-2014 02:41 PM

Re: Jason's Workout Log
 
A1. Press, 1 rep x 5 sets, 10 sec - 65,67,69,71,73KG and new PR, 4KG away from a BW press
A2. Chest to Bar, 14 reps x 5 sets, 3 min - all completed UB, last four on last set regular kip, butterfly otherwise
B. 3 sets @ high effort:
21 Wall Ball - 20#
21 Russian KBS - 32kg
21 Box Jump Overs - 20
21 cal Rowing
Rest same as work time
*Mix and match work order per set
1. 3:30 as written
2. 3:30 backwards*rested only 2:30....I think
3. 3:19 BJO's/KBS/WB/row


Pretty groggy before starting today, pumped up about the press PR.

Good week for me. A few new PR's and good training.

Jason A Smith 06-22-2014 07:26 PM

Re: Jason's Workout Log
 
Just realized my next training session will officially mark the end of five years of training at "Crossfit ". I think I will have to take myself out for an ice cream or something.


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