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

Milton Brisson 05-10-2011 10:19 PM

Re: Jason's Workout Log
 
Quote:

Originally Posted by Jason A Smith (Post 935260)
Rested yesterday, today:

CSWOD:
Squat 1,1,1,1,1 - 325,330,335,340,345(PR)Bench 5,5,5,5,5 - 155,165,170,175,180

:highfive:Nice! I hit that same PR on the same WoD! Feels good squatting heavy! Congrats!

Jason A Smith 05-11-2011 05:51 PM

Re: Jason's Workout Log
 
Thanks Milt. I have been following your progress. You have done VERY well. I have never played rugby but my understanding is that CFFB is a very good way to prepare for it. I will keep checking your progress.

CSWOD:
Power Snatch 2,2,2,2,2,2,2,2 - 115,120,125,127.5,130,135,140,145(PR)
3Xmax strict chins 15/13/10 (creeping up on a 20 rep set)

DWOD:
10 rounds
5 lateral hops over bench
20 yard sprint
rest 60s

Feeling a little tired today but still PR's 2 days in a row so I am happy about that. Off for a bike ride with the girls !

Jason A Smith 05-14-2011 11:24 AM

Re: Jason's Workout Log
 
Rested 2 days. I was doing some work in the basement and it just worked out that way. Today:

CSWOD:
Squat 10X2 @ 85% 1RM (295) rest 45s
Press 1,1,1,1,1 135,137.5,140,145,150(PR!)

DWOD:
10 rounds of DB bear switching hands @ 52.5 lbs 3:15......too light but quick.

That is quite a few PR's in the last little while, hoping to keep gaining. I am also at a weight PR of 172 lbs ! Worked hard to get there and BF is about the same so I am happy. Felt like a had at least 5 more lbs on the press as well, so getting closer to a BW press !

Milton Brisson 05-15-2011 12:18 AM

Re: Jason's Workout Log
 
Quote:

Originally Posted by Jason A Smith (Post 936582)
...CSWOD:
Squat 10X2 @ 85% 1RM (295) rest 45s
Press 1,1,1,1,1 135,137.5,140,145,150(PR!)...

Nice work! I am relly loving those volume squat days that are thrown in. We are at pretty much the same squat #s, but I would say that your 295 x 20 is much more impressive considering I've got close to 70 pounds body weight on you!

Stron work!:highfive:

Jason A Smith 05-15-2011 12:50 PM

Re: Jason's Workout Log
 
Well Milt, weight is weight regardless of size. I will guarantee that the extra 70 would cause me a world of hurt on the pitch. Thanks I am still working my way up to 185 lbs. Just gotta keep eating, lifting, resting and repeat. And yes I too love the volume squats, wait til you do the 15 reps w/ 5s rest b/w @ 90%. Lots of "fun".

Today:
EMOM for 15 min 2 power cleans and 1 jerk @ 155. No misses. Likely a little light, but it took me about 10 minutes just to loosen up.

Need to rig up a pull up station in the garage today.

Jason A Smith 05-17-2011 06:27 PM

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

CSWOD:
Rack Pull 5RM: 405 (felt about right)
Gymnastics 20 min skill work - hopefully later

DWOD:
AMRAP in 12 min
4 clapping pull ups
6 clapping push ups
8 broad jumps 6ft min
12 rnds + 1 pull up

Hand ripped open at round 10 :(. Might do the gymnastics later, might not. See how I am feeling.

Jason A Smith 05-18-2011 08:11 PM

Re: Jason's Workout Log
 
Today:

DWOD:
5 rounds for time
7 Deadlifts 315
21 Double Unders
5:27

SWOD:
3X20 GHD sit ups

First two rounds of DL's unbroken after that 4/3,4/3,4/1/1/1. Double unders were quick and easy. I am sure I'll be feeling it tomorrow.

Jason A Smith 05-21-2011 11:34 AM

Re: Jason's Workout Log
 
Rested for two days, the DL WOD kicked the crap out of me and I woke up yesterday with a very sore upper back. Must have slept funny. Came back strong today.

CSWOD:
Front Squat: 2,2,2,2,2 - 225,235,245,255,265(PR)
Press: 5,5,5,5,5 - 105,120,125,130,135(PR)

DWOD:
Supposed to be sprints, but I did 3X10 GHR's instead.

Back at it again tomorrow. Hopefully rain stops or I will be doing Zercher walks in the rain.

Jason A Smith 05-21-2011 02:04 PM

Re: Jason's Workout Log
 
Here is a video of the Front Squats, looks like I have some room there still.

http://www.youtube.com/watch?v=5FrUs-pOt3k

Jason A Smith 05-22-2011 02:36 PM

Re: Jason's Workout Log
 
Today:

CSWOD:
OHS 8X2 @ 145 (PR)
3Xmax chins 16/13/11 (+2 from last time)

DWOD:
10 rounds
25 yard zercher walk w/135lbs

My arms are jacked up ! That was really funky on my forearms. wow.

video of OHS

http://www.youtube.com/watch?v=bq3aNbx9XVQ

Rest day tomorrow


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