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Jason A Smith 12-20-2010 12:08 PM

Re: Jason's Workout Log
Played hockey yesterday so more of an active rest day, today:

Front Squat 5X1 235
Press 5X5 105

One minute on/One minute off KB swings
Goal is 30 swings
Penalty is 1000m row for every round missed
Used 1.5 Pd and got em all, much better than last time !

Jason A Smith 12-22-2010 10:08 AM

Re: Jason's Workout Log
Done yesterday:

Power Clean 3,3,3,3,3
Strict pull ups 11,11,11

No time for DWOD, felt pretty lethargic yesterday and not sure why. Feeling much better today and may go to CFW and hit up a WOD later.

Jason A Smith 12-23-2010 10:12 AM

Re: Jason's Workout Log
In Winnipeg for the holidays so a bit of a break from CFFB and am following along with programming at CFW.

10:00 to do 3 rounds of CFWU
30s double unders
30s skipping
5 rounds
30s suicide (10m) shuttles
30s walking
5 rounds
30s row
30s rest
5 rounds
10:00 to do 3 rounds of CFWU

This looked way easier on paper but was pretty tough. I wasn't going to come in but glad I did. Don't normally do this long of a WOD with sustained effort so I liked it quite a bit, and it wasn't heavy lifting.

A1: Power Snatch 3-2-2-1-1 (125-135-140-150-150) rest 2 min
A2: Muscle Ups 3-5 X 5 sets (2,2,2,2,1+3C2B pull ups) rest 2 min
B1: Romanian deadlift 3X8 @ 150
B2: Push up "plus" 3 sets (AMRAP-2) 12,12,12

Couple things of note today, 5 lbs shy of my PR on snatch but did some MU's pain free today which was awesome fun. I think I will work in some RDL's into my "assistance" work for posterior chain as well, could really feel it working my glutes and hamstrings also worked grip which is always good.

Jason A Smith 12-29-2010 09:24 PM

Re: Jason's Workout Log
Did a hot yoga class on Xmas eve and then a few days off to rest up.

Back in the saddle today and it felt good.

OHS 1,1,1,1,1
135,140,145,150(F),155 which is a PR I think

5 rounds for time:
5 one arm power snatch RT 40lb DB
5 one arm OHS RT
5 one arm power snatch LT
5 one arm OHS LT
100m row

Felt really good to get going again, loving it !

Jason A Smith 12-30-2010 11:35 AM

Re: Jason's Workout Log
Feeling a little sluggish today, looking forward to atrting the New Year with a 30 day paleo challenge.


20 min of gymnastics practice
Did handstands, forward & backward rolls and some muscle up work

5 min rowing max of 100 strokes - 1260m
5 min max push ups - 78
5 min rowing max of 100 strokes - 1258m

Feeling a little bit better now.

Jason A Smith 12-31-2010 03:16 PM

Re: Jason's Workout Log

Squat 5X1 320
Bench 5X5 160

5 rounds
3 power snatch
3 snatch pull
3 power snatch
rest 2 min b/w rounds
No dropping or setting weight down, penalty is 1 burpee per drop.
Done at 115, no penalties

First time doing any sort of pressing with no pain in my shoulders ! Feels like it's been long since last I squatted as well. Looking forward to a solid month of training coming up. Happy New Year, I will post some goals for 2011 tomorrow.

Jason A Smith 01-01-2011 09:14 PM

Re: Jason's Workout Log
Took today as a rest day, up late, crappy food and a couple glasses of champagne didn't make me feel extra spiffy today at all.

As promised, here are my plans for 2011.

1. Wife and I are doing a 30 day food challenge - I will keep whey but other than that strict paleo until at least out trip to Mexico. Good news is that paleo eating is usually pretty easy on holidays.

2. Some strength goals - 375 BS, 425 DL, 150 press, 225 bench, 300 FS, 250 power clean, 185 power snatch, 225 C & J, 185 OHS, 18 strict ring dips/chins/pull ups (we'll see how this progresses on my current CFFB programming)

3. Gymnastics - a 10s free HS hold, 7 consecutive muscle ups, planche hold, 15 HSPUs (althoug I don;t test these very often.

4. I should benchmark some CF named WODs as I rarely if ever do any of them. I should book in for Fran, Helen, Murph etc. Maybe I should do these as my WODs on my 5th training day when I do one. (sometimes 4, sometimes 5 days a week schedule depending)

5. I would like to compete somewhere at something this year as well.

That about covers it. I should also try to get in a 2.5/5 k run or row every 2/3 weeks as well as I know that not doing them will be a problem, I could use a little more aerobic conditioning.

No decisions on programming as I really like CFFB and will likely stay very close to it for a quite a bit longer.

Jason A Smith 01-02-2011 12:58 PM

Re: Jason's Workout Log

Power Clean 3,3,3,3,3,3
160,165,170,175,180,185 (5 lbs away from PR)

400m row 1:20
Max rep pull ups 5 min (50 kipped)
400m row 1:26

Still very tight from squatting the other day. I set up and did a squat with very little mid-section tension and am paying for it today in the form of a stiff lower back. Booo ! Still not feeling great with food either, should be almost there by the end of the week.

Jason A Smith 01-04-2011 08:03 PM

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

Squat 5X5 255 (little reset to build back up again)
Press 5X1 127.5

AMRAP in 15 min
1 Strict Chin
1 Ring Dip
5,5,5 of above

4 rounds even and it was the HSPUs that were the hold up. Pain free pressing again tonight. Check Leah's log for our food adventures. I am feeling better already, Leah better than yesterday. Hoping for big numbers this month.

Jason A Smith 01-05-2011 10:23 PM

Re: Jason's Workout Log
Deadlift 5RM 305 (I am building this back up and deloaded 15%)
3 X max rep supine ring pull ups 25, 20, 16 (+5 from last time)

6 rounds
3 hang power clean @ 75% BW (125)
20 yard short shuttle

Done as Rx'd. Quite sore in the PC from squatting yesterday. Rest/hockey tomorrow still flawless paleo as per what I said.

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