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Jason A Smith 02-21-2011 09:03 PM

Re: Jason's Workout Log

Squat 5X1 @ 325 (I decided to pick up where I left and didn't "count" my efforts on the Smith Machine whilst vacationing)
Bench 5,5,5,5,5 135,155,165,175,185 (4) try again next time

3 rounds for time:
1 box jump @ 95% (I used 4 stairs up the staircase)
1 pull up @ 50% 1RM (used 25 lbs)
1 box jump
3 pull ups
1 box jump
5 pull ups
5:22, likely too light and not high enough, but I ddidn't feel like taking a header down the stairs.

We will probably move to the garage for the summer (around April-May) as there is more room. Just need a place to do pull ups and maybe a screen for the big door when it gets hot to keep the bugs out. Oh how I long for the end of winter !

Jason A Smith 02-22-2011 08:57 PM

Re: Jason's Workout Log

Power Clean 5X1 205 (PR for reps !)
3 X max DB rows 83 lbs 10 each side, each round

Supposed to be 3 X 300 yard shuttles (6X50) but it's the Canadian prairies and -20C and icy, so I picked something equally sucktatsic......

"Fran" as Rx'd
If you can believe it I've been Crossfitting for almost 2 years and only done it one other time (scaled) so I am pretty pleased especially after the strength work. I could easily shave 1:30 by doing two things, finishing the first 21/21 unbroken and by not trying to catch my breath as it never happened anyway. Last 9/9 was unbroken and I really sucked wind in the middle. Good check to see where I am at. I should try it another time when rested to see if I could go closer to 3 min flat. Bed time as I now have a bit of a headache.

Jason A Smith 02-25-2011 06:41 PM

Re: Jason's Workout Log
Rested 2/23 & 2/24 had a abit of stomch bug. Feeling better today after many extra hours of sleep.

Press 5X1 135 (felt really good)

EMOM for 12 min
2 squats @ 80% 1RM (275)

Chin ups
push ups

All done at Crossfit Winnipeg while they were doing "Karen". I though I would lose my lunch just watching.

Jason A Smith 02-26-2011 11:44 AM

Re: Jason's Workout Log

15 rounds
1 DL @ 75% 1RM (295)
40 yards farmer's walk (20 out and back) 75 lbs


Jason A Smith 03-01-2011 09:01 PM

Re: Jason's Workout Log
Feb 27/28 - Rest

Front Squat 1,1,1,1,1

20 min Gymnastics skill work :
did 3 rounds un-timed
3 Muscle ups
20 pistols

5X1 box jumps w/25# DBs (did 3 stairs)
3 X max weighted pull ups (w/50#) 3,3,2.5

Pretty good day overall and not left feeling too beat up which is nice. Still haven;t decided if I will do the open sectional or not. Too many events that I may not be able to easily accommodate for. We'll see. They did announce a comp in Regina though in the spring so I think I will try to get ready for that.

Jason A Smith 03-02-2011 08:57 PM

Re: Jason's Workout Log
Pretty tired today, thought about just going to bed but I trained anyway and it went well

Rack Jerk 1,1,1,1,1
165,175,185,195,205(F) a PR though as I have never done these before
GHD sit ups 3X8

AMRAP in 8 min
3 Power cleans @ 65% 1RM (140)
6 T2B
10 rounds even

Feel better now, off to bed. Playing a hockey game tomorrow night, shoudl be fun.

Jason A Smith 03-04-2011 11:46 AM

Re: Jason's Workout Log
Played hockey last night, today:

Squat 5X1 330
Floor Press 5,5,5,5,5 135,145,155,160,165

5 rounds
Max towel pull ups (did on rings instead) 7/5/5/5/5
Sprint 100 yards (sub row)

No time

Good day today, feeling a little sluggish this morning. Family ski day tomorrow so might have to get up early to WOD.

Jason A Smith 03-06-2011 12:03 PM

Re: Jason's Workout Log
We had family ski day yesterday which I went to and escaped without injury !

Power Snatch 8X2 135
3 X max DB rows 88lbs 10/10, 10/10, 10/10

AMRAP in 12 min
7 DB Snatch 52.5 lbs
7 plate slams 45#
7 GHD sit ups

8 rounds a little over 12 min

May hit the DL, HSPU and sprints later, off to the skating carnival !

Jason A Smith 03-08-2011 08:55 PM

Re: Jason's Workout Log
Played hockey on Sunday night, rested yesterday. Today:

Squat 10X2 @ 85% 1RM (290) rest 45s

AMRAP in 10 min
5 anyway overhead (155) rack jerk
7 push ups
9 GHD back extensions

5 rounds + 4 OH

I was aiming for 5 rounds and got there. Could have gotten six. I wrecked on round 4 and had to clean the bar back up. Thought about push pressing but no way that was happening. Pretty happy as this is a big improvement in OH strength.

Jason A Smith 03-09-2011 09:08 PM

Re: Jason's Workout Log

DL 5RM - 340 (still 10 lbs shy of PR felt a bit heavy today)
3 X max supine ring pull ups 20,20,16
4X2 seated box jumps went up three stairs, likely much higher with a regualr box

No sprinting today, hockey tomorrow.

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