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Jason A Smith 04-02-2011 10:59 AM

Re: Jason's Workout Log
Rested a couple days, travelling for work stuff w/ family in Saskatoon.


Games WOD #2
AMRAP in 15 min
9 Deadlifts 155
12 push ups (hand release)
15 box jumps 24"
9 rounds + 16 reps: 340 total reps

Push ups definitely the bottleneck, but done at Synergy Strength and Conditioning so no video today. Low back still lit up from deads the other day, was hoping for 10+ rounds but just didn't have the push ups in the gas tank. First three/four rounds really good pace and dropped off sharply. Readying for another next week. Hopefully some heavy squats !

Jason A Smith 04-03-2011 05:37 PM

Re: Jason's Workout Log
Wanted to do some work today to work out some real soreness. Decided to catch up on my CFFB strength work.

OHS 1,1,1,1,1 155,165,175(F),175,180 (PR) video'd and just barely made depth, have to work on this weakness for sure, video upcoming.
Bench 5RM 165 (after all the push ups yesterday, this was all I had)
Power Clean 2,2,2,2,2 155,165,175,185,195
Weighted Chins 5X2 w/ 1.5 pd KB

Also, bought a 32kg KB yesterday and gave it a try today. ONce you get it moving it felt pretty good. Resting tomorrow, but may do the weighted walk later in the evening if it's nice outside. I think it will be quite enjoyable and pretty quick and easy.

Jason A Smith 04-05-2011 06:12 PM

Re: Jason's Workout Log
Rested yesterday:

15 squat reps @ 90% 1RM (290) rest 5 seconds b/w reps

5 rounds for time
1 press 80% 1RM
1 pull up
3 press
11:01 - Had to lower the press weight to 95lbs after round 1. Pretty tough, had a guy from work come over tonight. Lots of fun. Looking forward to WOD 3, finally some heavy lifting !

Jason A Smith 04-08-2011 09:55 AM

Re: Jason's Workout Log
Rested a couple days:


Games WOD #3
AMRAP in 5 min
165 lb Squat clean and jerk
17 total for a score of 34, pretty displeased with this, think I could get 25 pretty easily and may try again on Sunday. Off for a rec hockey tourney for rest of the weekend.

Here is the video:

Jordan Derksen 04-08-2011 09:37 PM

Re: Jason's Workout Log
Nice on the 17. That workout was actually a bit nastier than I thought it would be. It was a really good workout though.

Jason A Smith 04-12-2011 09:03 PM

Re: Jason's Workout Log
Thanks Jordan. I was going to do it again as I was hoping for 25 reps but we went to Minot for the weekend for a rec hockey tourney and I was way too tired and had too many beers to even think about it ! But we had a great time and I feel recharged.

15 rep of BS @ 80% (275) rest 5s with bar in rack after each rep

5 rounds for time
1 bench @ 80% (165)
3 supine ring pull ups
2 bench
3 bench

The squats were again brutal and my low back was screaming on the last 3 reps but all in all fun time. Good pace on the conditioning, I only had to break the last rounds of 3 on the bench to singles. I am looking forward to WOD 11.4, may have to set up rings in the garage for more height.

Jason A Smith 04-13-2011 08:08 PM

Re: Jason's Workout Log

Deadlift at 70-75% 1RM (275) every 30s for 15 min

Pull up 10RM weighted or unweighted (used 10#) didn;t have time for more
3X12 GHD back extensions

Like the looks of WOD 11.4, hoping I can get through at least one round. I can do MU's but don't do them a ton and OHS are one of my goats. I don't mind burpees though and am pretty light on my feet so that should go well. I may do a scaled version on Friday just to see how bad it'll be and go for it on Sunday. We'll see, also my head to the garage as there is more room to hang rings.

Jason A Smith 04-15-2011 10:57 AM

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

Box Jumps 5X1 @ 90% 1RM 38" (getting better could've gone higher)
OHS 1,1,1,1,1 165,170,175,180,185 PR

I am starting to feel more comfortable under the bar. Did a couple sets @ 120 6,6 to get a feel for the Games WOD)

8 rounds for time:
3 Press @ 75% 1RM (105)
10 alternating ball slams (25#'s)

Need a heavier ball. Did some bar facing burpees as well, felt pretty good, we'll see how my MU's are as well I can do them just not really quickly. I would love to get a couple minutes after a full round to do some burpees, see how it goes I guess.

Jason A Smith 04-16-2011 10:43 AM

Re: Jason's Workout Log

Power Clean 2,2,2,2,2,2 180,185,190,195,200,205(PR) called it there likely had more weight left
Clean Pulls 3X3 @ +10 form last set (215)
3X11 strict chins (will need to up these numbers)

Resting for rest of day may go and try some no-false grip MU's later to see if I can do any at all. Doing games WOD tomorrow, hopefully not suffering the trend of continuing to get worse and worse scores :(

Jason A Smith 04-17-2011 10:57 AM

Re: Jason's Workout Log

Games WOD #4
AMRAP in 10 min
60 burpees
30 OHS @ 120lbs
10 Muscle Ups
91 total

I got one MU ! Very happy to get that far, was thinking about 95 would be a good score but my crunchy shoulders had other ideas on the OHS, when I was on position they were actually not bad, but I got all screwy a couple times and had to slow down to "snatch" the bar back. If I was to do it again I would try and just hold at the top and try for 10/10/10. Burpees were steady and took breaks to breathe a little. Video is uploading now. Will post a link in a bit.

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