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

Jason A Smith 08-23-2010 11:32 AM

Re: Jason's Workout Log
 
Went for a run on Saturday, did a 5K with my younger sister. It was good we didn't go too fast (not timed) which was nice for me. I haven't run a 5K since March, I enjoyed it a lot. Looking to get back to CFFB tonight.

Jason A Smith 08-23-2010 08:34 PM

Re: Jason's Workout Log
 
Did not feel like doing anything all day at work, I think it was the rain. Got home and got my second wind.

ASWOD:
BS 3X5 255
SP 3X5 112.5

DWOD:
8 rounds for time
50 m sprint (5 shuttles)
8 RT/LT DB snatch 45 lbs
7 pull ups
10:57

All unbroken minus one set of pull ups. Pressed without pain for the first time in a long time. Happy with the effort today, time for bed shortly.

Jason A Smith 08-24-2010 07:44 PM

Re: Jason's Workout Log
 
Today:

ASWOD:
DL 1X5 300
3XMax HS holds :23/1:30/1:20 (all against the wall)

DWOD:
21-15-9
Push Press 95
ring dips
burpees
row for calories
16:56

It was the ring dips that slowed me down especially the first set. Likely could have gone heavier on the push press and will next time.

Jason A Smith 08-26-2010 09:46 PM

Re: Jason's Workout Log
 
Rest day yesterday, today,

ASWOD:
BS 3X5 260
BP 3X5 170

DWOD:
Sprint 200 yards
50 K2E
Sprint 200 yards
40 K2E
Sprint 200 yards
30 K2E
Sprint 200 yards
20 K2E
Sprint 200 yards
10 K2E
15:43

Too many K2Es ! Strength work was good today sets felt light and easy. Happy I Rx'd the DWOD, wasn't feeling like doing that many, mostly sets of 5, next time should be 10's.

Jason A Smith 08-27-2010 12:08 PM

Re: Jason's Workout Log
 
ASWOD:
3 X max pull ups 12/12/10 (supposed to be chins, I need to learn to read)

DWOD:
EMOM for 15 min
2 PC's @ 155
10 DUs

Great WOD today, likely should have gone 160-165 on the PCs and DUs are a relatively easy move for me. No misses. About a 1:3 work rest cycle on most which is I would think a little too high than what was intended.

Jason A Smith 08-27-2010 02:29 PM

Re: Jason's Workout Log
 
I forgot to add that after I was done I though I should do some C & J's and hit an easy PR at 175 !

Jason A Smith 08-28-2010 01:38 PM

Re: Jason's Workout Log
 
Today:

2 rounds
DB thrusters 45# 1 min 15/11
rest 1 min
Ball Slams about 25# 1 min 29/25
rest 1 min
Row cals 1 min 21/20
rest 1 min
burpees 1 min 20/20
rest 1 min

Total: 161

Happy with my score as I was gunning for 160 at 80/80 for a nice constant effort. Thrusters are def the hardest for me, I need work at them but they are coming. Happy to be resting tomorrow.

Brent Blackburn 08-28-2010 04:39 PM

Re: Jason's Workout Log
 
Great job on the power clean + double under wod. I would have been struggling with the DUs from the start. Also, congrats on the PR with the Clean and jerk. That's a lot of power clean work in one week.

Jason A Smith 08-30-2010 08:09 PM

Re: Jason's Workout Log
 
Rest day yesterday:

Today:

ASWOD:
BS 3X5 265

DWOD:
4 rounds
Max bench @ BW (165)
Max pull ups
15 Med ball sit ups (with 25lbs)

9/8/7/7
12/12/11/9

Rx'd is 225, but I think it assumes you are on or around 225, so I scaled to BW as my 1RM is 195.

Brent, thanks I have been watching to see how you are gaining on Strength Bias. I should admit about the double unders. When I competed at skating I used to skip every day to arm up and sometimes as "cardio" work for about 30-45 min. I skipped religiously every day for about 5 years and did DU's every day as well. I got pretty good and can string together about 200 most times. If ever they could pull a crossfit move out that would favor me it would be DUs.

Jason A Smith 08-31-2010 07:45 PM

Re: Jason's Workout Log
 
Today:

ASWOD: DL 1X5 310
3Xmax supine ring rows 21/17/15

DWOD:
AMRAP in 8 min
5 power clean to push press 135
5 ring dips
5 rounds + 1 pc to pp

Skipped out on sprints today, maybe make them up another day this week. Should have pushed through the pc to pp a little quicker to get at least 6 rounds. Leah was a machine as usual and got 7 rounds. Looking forward to resting tomorrow. We are going back strict Paleo until we head to Vegas for Canadian Thanksgiving (October)


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