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

Jason A Smith 01-25-2011 06:25 PM

Re: Jason's Workout Log
 
Played hockey and rested on Sunday, good thing too as we only had 5 skaters, so we all played the whole game. Rested yesterday and got an awesome sleep, thank you Nyquil.

Today:
CSWOD:
Squat 10X2 @ 75% 1RM (255) rest 45s
Box Jumps 3X6 @ 75% (I used 3 stairs)
Press 5X1 127.5

DWOD:
5 Rounds:

Sprint 40 yards (sub 10 DUs)
15 Burpees
Sprint 40 yards (sub 10 DUs)
15 bent over rows @ 45 lbs
Rest 45s
11:07 total time

Feeling much better today, strength work was quick, easy and sharp. I think my cold had more of an effect than I thought. Off to Mexico on Saturday and really looking forward to it.

Jason A Smith 01-26-2011 09:37 PM

Re: Jason's Workout Log
 
Today:

CWOD:
Deadlift 3RM - 345
3 x max weighted pull ups 20# 6,6,6

DWOD:
Death by power clean @ 135

10 rounds

Bed time

Jason A Smith 01-28-2011 10:22 AM

Re: Jason's Workout Log
 
Rested and played hockey last night, today:

CSWOD:
Front Squat 3,3,3,3,3
185,205,215,225,235 (PR)
GHR 3X12 (will need to build up to 15)

DWOD:
5X20 yard sprint
5X15 yard sprint
5X10 yard sprint
rest 30s

Done as Rx'd but un-timed, I rested walking back. First time sprinting outside in a couple months finally warmed up past -20C. I was careful not to push too hard and hurt myself our street is still pretty slippery. Going to Mexico tomorrow for a couple weeks so will be able to some sprint work outside for a change.

Jason A Smith 01-29-2011 10:19 AM

Re: Jason's Workout Log
 
Today:

CSWOD:
Bench 8X3 @ 75% 1RM (155) rest 45s
DB rows 3Xmax reps @78.5 10,10,10 (going up by 5 lbs each time, staying at 10 reps)

DWOD:
"The Ensign"
6 rounds of
AMRAP in 3 min
3 Power Cleans 155
6 push ups
9 air squats/rings dips 1,3,5 & 2,4,6
rest 1 min
14 total rounds + PC's + PU's + 1 RD

About the same as last time but I tried gaming it a little more, failed miserably. I still have a bit of a cold, so I am pleased was NOT feeling it this morning, but I did get about 9-10 hours sleep last night. Heading to Regina to catch a plane for vacation in Mexico for 2 weeks. Check out the fitness facility when I get there and hopefully will be able to keep up with CFFB, I even brought my chalk !

Jason A Smith 02-13-2011 04:42 PM

Re: Jason's Workout Log
 
Been away for 2 weeks of fun and sun in Mexico, resort had a fairly decent facility so I did the best I could. Only drawback was no proper place to squat and press, only the "Smith Machine" so I used it as a sub.

Jan 30-2011
AMRAP in 12 min
7 DB snatch RT 45 lbs
7 DB snatch LT 45 lbs
5 box jumps 20"
11 rounds + 3 RT PS's

Jan 31-2011
Rest

Feb 1-2011
CSWOD:
Squat 5X1 325
3X10 DB bench w/ 50lbs

DWOD:
Complete 5 rounds
Max push ups
sprint 50 yards (did 5 10 yard shuttles)
20/20/20/17/20 (gamed a bit)

Feb 2-2011
CSWOD:
Supposed to be PS singles (not possible)
3 X max weighted pull ups (20lbs) 7/7/7

DWOD:
5 rounds
3 power snatch
3 snatch pull
3 power snatch
rest 2 min b/w rounds
3 @ 100, 2 @ 110

Feb 3-2011
Rest

Feb 4-2011
Squat 10X2 @ 85% 1RM (275)
Rack Jerk 3X5 @ 110

For time:
50 ball slams (sub 40lb DB swings)
50 DU's
2:09
(felt a little too light and was quick)

Feb 5-2011
CSWOD:
Power Cleans 3,3,3,3,3
135,145,155,165,175,185 (w/ EZ curl bar !)

DWOD:
10 rounds
3 weighted pull ups (20 lbs)
3 box jumps @ 70% 1RM approx 32"
sprint 10 yards
rest 40s b/w rounds

Feb 6-2011
Rest

Feb 7-2011

CSWOD:
Front Squat 2,2,2,2,2
215,225,235,245,255
Box Jump 5X2 @ 90% of 1RM (35.5")

DWOD:
8 rounds
20-40-20 shuttle
rest 45s b/w rounds

Feb 8-2011

CSWOD:
Bench Press 8X3 @ 80% (165) 1RM rest 45s
Bar dips 3X12

DWOD:
3 rounds
1 muscle clean to push press...2 muscle clean to push press until failure, rest 3-4 min b/w rounds

4@115, 3@115, 4@115

Feb 9 & 10-2011
Rest

Feb 11-2011
CSWOD:
Squat 5X1 330
Press 5,5,5,5,5
100,110,120,130,140

DWOD:
6 attempts to find max broad jump
8'4" was best

2X20 yard sprint rest 20s b/w rounds
rest 30s
4X30 yard sprint rest 30s b/w rounds
rest 30s
10X10 yard flying sprints rest 30s b/w rounds

Felt pretty quick.

Made it home safe and sound and rested yesterday as we travelled home. I am pretty bagged but may do some work tonight, we'll see. Still not sure about the Open Sectionals but still thinking of giving it a go to see where I am at. The Smith Machine is NOT anywhere near the same as the real thing but was adequate for a couple weeks. Ate pretty well, some grains very little junk and the odd beer here and there but otherwise pretty good up til yesterday when we ate out all day and into this morning and some junk tonight. I put on 5 lbs ! And they are good ones too. Happy to be home and back to regular routine.

Jason A Smith 02-14-2011 11:42 PM

Re: Jason's Workout Log
 
Today:

CSWOD:
OHS 8X2 @ 120 (45s rest)
Floor Press 3RM 185
Box Jumps 5X3 4 stairs

DWOD:
5 rounds for time:
1 press 90% 1RM
1 Strict Pull up
1 press
3 pull ups
1 press
5 pull ups
7:04

Good to be back working out in my own gym again. I decided to do OHS as opposed to back squats as I haven't done them in a couple months and it is a weakness for me. DWOD was interrupted by a couple phone calls from work but went very well.

Jason A Smith 02-15-2011 08:31 PM

Re: Jason's Workout Log
 
Today:

CSWOD:
Deadlift 5RM 325 (building back up decided to jump 20, felt easy no belt, lots left for next time)
GHR's 3X10

DWOD:
10 rounds
5 seated DB power cleans 40lbs
sprint 20 yards (did 2X10 yard shuttles, yeah for winter....again)
rest is walk back to start
untimed but felt good, these were more like hammer curls which is a little funny. Enjoyed this quite a bit.

Brent Blackburn 02-16-2011 09:55 AM

Re: Jason's Workout Log
 
Quote:

Originally Posted by Jason A Smith (Post 904037)
DWOD:
10 rounds
5 seated DB power cleans 40lbs
sprint 20 yards (did 2X10 yard shuttles, yeah for winter....again)
rest is walk back to start
untimed but felt good, these were more like hammer curls which is a little funny. Enjoyed this quite a bit.

Ha, I felt the same way. I was self conscious about it because I figured anyone who saw me do those thought I was doing really sloppy hammer curls. It was hard for me not to use my feet towards the end.

Jason A Smith 02-18-2011 09:49 PM

Re: Jason's Workout Log
 
Played hockey Wed, and rested (more like fell asleep @ 8:30) yesterday. I got 4 hrs sleep two nights in a row and was done last night. Made up for it by sleeping for about 12 hours last night.

Today:
CWOD:
Front Squat & Jerk 5 X (3+1) 185

DWOD:
7 rounds:
20 yard short shuttle
10 clapping push ups
10 9 foot wall touches
8:05

Felt pretty good tonight, that is the most weight I have ever "jerked" ever. My technique....sucked but pretty happy I got it overhead.

Brent, I work out in my basement so no one got to witness me working the guns.

Just for reference or anyone that cares I am actually going to try and eat my way to 185 lbs over the next couple months and see if it can help increase my strength at all. I am also hoping to hit up the CFFB cert in Toronto in May as well, and I can get a very hilarious picture of me and John Welbourn.

Jason A Smith 02-20-2011 11:01 AM

Re: Jason's Workout Log
 
Slept like poop on Friday night so rested yesterday, bought a new camper for time though.

Today was a combination of two days at CFFB

EMOM for 8 min 2 Power Snatch at 75% 1RM (116.5)
3 X max weighted chins 8/6/3 (hands failed)

4 rounds
DB hang power clean
front squat
push press
RT/LT lunge
6 times

Rest as needed b/w rounds

45/50/52.5/40

Was supposed to go up every round but ran out of gas on round 3 dropped and rested after rep four of lunges, my grip was toast.


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