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Jason A Smith 03-18-2011 09:26 PM

Re: Jason's Workout Log
Rested and played hockey yesterday, I took it pretty easy, shoulders pretty sore.

Rack Pull 3RM: 405

Bench Press @ 50% (115)
Supine Ring pull ups w/ 25# plate

Good pace throughout, plate slipped off and slowed things down a bit. Hoping to rest and recover for a good go again at the open WOD on Sunday. Will hit the CFFB WOD tomorrow, some power cleans which will be nice. Really happy with my rack pull that's a PR for locking out and it felt really good.

Jason A Smith 03-19-2011 11:27 AM

Re: Jason's Workout Log

3X10 strict chins (supposed to max but did 10'2 instead)

EMOM for 15 min
2 Power Cleans @ 155
1 seated box jump (up 4 stairs, kind of up and across)

Done as Rx'd and felt really good. Rest up for another crack at Games WOD tomorrow.

Jason A Smith 03-20-2011 04:33 PM

Re: Jason's Workout Log
A little tired today, but I planned on doing the Open WOD again so I did.

6 rounds + 30 DU's + 5 power snatch

Pretty sure I could get 7 rounds but I'll take it and leave it at that. Here is the video:

We'll see where that puts me in a weeks time.

Jason A Smith 03-22-2011 08:12 PM

Re: Jason's Workout Log
Rested yesterday and I am still bagged, today:

4X8 Barbell step ups 185

30 min of skill practice of
Skin the Cats
Hollow Rocks

I did 2 skin the cats and 10 hollow rocks every 5 min. Very fun.

Jason A Smith 03-23-2011 09:04 PM

Re: Jason's Workout Log

Clean & Jerk 1RM 175/180/185/190/195(F)
Left it at that, def need work on jerk technique to move more weight

6 rounds
1 min - complete 15 KB swings 1.5pd
1 min - row for distance
1588m total

Really a burner was gassed at the end. Resting/hockey tomorrow, last game of the year except a tournament in April, very glad to be done !

Jason A Smith 03-26-2011 11:39 AM

Re: Jason's Workout Log
PLayed hockey on Thursday night, and was resting yesterday. Today...

Squat 5X1: 335 (5 lbs below current PR, felt good)
Press 5RM 130 (got it !, second try I know it's not strong but going up)

4X100m row sprints 1:3, work:rest
max pull ups in 5 min - 76
4X100m row sprints 1:3, work:rest

Good day today. I had given thought to doing the games WOD....again but I doubt I will. I got into it last time and about 4 rounds in started questioning my thought process. I will leave it alone and see what becomes of my score tomorrow. I got a squat rep on video and will share it later.

Jordan Derksen 03-26-2011 11:23 PM

Re: Jason's Workout Log
Hey I see you're doin CFFB. I'm so close to switching over, I'm just waiting till the Open finishes. I've been lurking around it for a long time and once in a while cherry pick a workout. The programming looks awesome. How's the progress? Do you like it?

Jason A Smith 03-27-2011 03:02 PM

Re: Jason's Workout Log

Every 30s for 15 min
Power Snatch @ 70-80%, used 125 which is 80%

Box Jumps
5X3 @ 34" 40s rest, could've been higher. Done on my newly built stackable box !


I really like CFFB, but it really depends on your goals. I wanted to get stronger and more explosive. This program fits the bill perfectly. I would start out at Amateur strength work and go from there. There are quite a few beastly dudes who do it. I am continuing while doing the games WODs, we'll see how it goes. As far as progress, I have made quite a bit of progress strength wise. About 60lbs on squat and deadlift and about half that on bench press and power clean and snatch in a year. Another year like that and I will have a great base of strength and GPP. Also I wanted to be able to Rx the main site stuff, which I could do pretty comfortably now.

Jason A Smith 03-29-2011 09:34 PM

Re: Jason's Workout Log
Rested yesterday, feeling good today:

Front Squat 5,5,5,5,5
185,205,225,235,245 (PR)

Press 5X1 137.5 (PR)

DWOD: 7 rounds
5 false grip ring pull ups
10 hollow rocks

Strength work felt awesome, false grips not so much. Ouch on the wrists, elbows and shoulders. Saw the week 2 WOD and I was supposed to DL tomorrow anyways. I think I will "try" it out to check pacing and then for real on Sat or Sun schedule pending. Have a road trip to Saskatoon so may try it there.

Jason A Smith 03-30-2011 08:50 PM

Re: Jason's Workout Log
Feeling pretty beat down today, ate some funny coconut as well. My tummy is rumbly.

Deadlift 5RM - 350 (ties PR) video linked WFS

Did 2 rounds of the Games #2 WOD to get a feel, it didn't feel fun and I was wiped. Time for rest !

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