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

Jason A Smith 12-13-2013 04:48 PM

Re: Jason's Workout Log
 
So, I rested yesterday and am scheduled to do the OPT Winter Event this weekend. Due to some scheduling (and because it worked out better) I did Day 1 today instead of tomorrow.

Due to timing issues on Saturday I pulled Day 1 ahead a day. I did not register but will compete as if I am. I video taped my events as best as I could.

DAY 1

Workout 1 - "Combined Jump"
For inches/reps:
10 min establish 3 max distance broad jumps
Rest 1 min
10 min establish 3 amrap sets of DU's unbroken
(scored as total inches for 3 jumps plus total reps for best 3 max sets)
Score was 102" (3 Times) + 743 DUs (403,200,140) = 1049, that is a PR for UB DUs by a bunch. I thought about going for 500, but decided to stop. My calves will be sore tomorrow

REST 15 MINUTES AND MOVE ON TO WORKOUT 2

Workout 2 - "WM-biathlon"
For time:
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
(Scored as total time)
28:58 - My video camera battery ran out on me, but rest assured I finished and it was UB. The last three reps were pretty awful. The first three sets actually went pretty well, after that from rep 6 on was VERY tough. I am very pleased I was able to complete this.

So that wraps up Day 1. Pretty good start. Next events look decent. Only thing that could be a problem are some fairly heavy DB snatches. Still not sure that I will do it as Rx'd but we will see.

Jordan Derksen 12-14-2013 10:19 PM

Re: Jason's Workout Log
 
Double under master ninja.

Jason A Smith 12-15-2013 03:41 PM

Re: Jason's Workout Log
 
Thanks, the lower part of my legs was not happy about all those DUs. Still really sore today, but finishing up the weekend's events.

Workout 3 - "OPT 3"
In 30 min establish:
Front Squat 3RM - 130kg (a PR!)
Snatch 2RM (max 5 sec between reps) - 65kg (not a PR, but wasn't about to push my luck)
CTB chin up max set x 1 - 25, a couple better than last time :), but should be 30.
(Scored as FS kg + Sn kg + CTB reps)
Total - 220, not great but mostly just my snatch score was the pits. I took video.

REST 15 MINUTES AND MOVE ON TO WORKOUT 2

Workout 4 - "285"
For time:
50 kbs - 2/1.5 pd
50 Walking Lunges
50 Toes to Bar
50 Shoulder to Overhead - 95/65#
40 alternating DB Snatch - 70/45#
50 Wall Balls - 20/14# to 10 ft target
30 Burpees
(Scored as total time)
23:40 - I don't have a 70# DB so I went as heavy as I have.

Really pleased I was able to finish. I didn't video Event #4 as it wasn't exactly as RX'd but that was a tough one. I think my shoulder endurance is improving.

Jason A Smith 12-18-2013 07:52 AM

Re: Jason's Workout Log
 
Still very sore and feeling tired from the weekend. The fact that these are the darkest days of the year do not help either. Thankfully the winter solstice is upon us. Start to see more daylight, Christmas, then gearing up for Frostift at the end of January and stay healthy all the way into the Open. Here we go. I trained yesterday and today, did a session last night and then this morning. My againg body was not happy with such a short turn around. And honestly I am pretty sure it does not like mornings.


Tuesday - C&J int + BSq mod (low) + Snatch tech
A. Split Jerk, build to a tough single - up to an easy 100kg, failed at 105kg. Pretty displeased with this. Maybe just set up in the split jerk with a heavier wieght OH to get the feel
B. Squat Clean, 1 rep @ 225lb per min x 5 mins - completed, felt way too heavy
C. BSq @ 20X1, 3 reps @ 85% RM x 3 sets, 3 min - completed at 140kg, again felt heavy on set 3
D. Squat Snatch. Snatch Balance, 1.1 @ 115lb per min x 10 mins - completed. This actually felt the best of everything today
7 - Felt really sore today just no pop on anything. Warming up the jerks even felt off balance

Wednesday - Oly mod + Oly battery tester
Power Snatch, 1 rep @ 135lb per min x 10 mins - completed, but I was not terribly happy with the execution of the lifts. They were loose and sloppy. Last time I did these they felt crisp and sharp.
+
For time:
10 thrusters @ 175lb - bar taken from floor 3-3-2-2
20 ring muscle-ups 4-4-2-2-2-1-1-1-1-1-1
10 thrusters @ 175lb - taken from floor 3-2-2-3
15:00, which I will take as a moral victory. I seriously thought about not doing this at all. Tweaked a bit on my right knee about half way through.
5 - Did this at Anytime fitness and it is tricky doing ring MUs as where we are allowed to hang the rings is only 9' so you can't get a big kip and you have to watch for your head on the dip up. Went pretty good considering. I had to take a little extra on the second set of thrusters as I almost fell over the ofrst time I cleaned the bar.

Fun times. Hoping I will start feeling better as the week progresses. Week after a comp I am always pretty tired.

Jason A Smith 12-21-2013 03:45 PM

Re: Jason's Workout Log
 
Been training but not posting.

Thursday
10 sets @ high effort:
6 chest to bar
8 burpees - no jump
10 wall balls - 20#
15 cals AD
90 sec b/t sets
*I want you to mix and match the order every set. Any order possible. Only record fastest and slowest set. Exact order layout not required. Just make note of which order seemed to be the hardest.
fastest was 1:30, slowest was 1:50. The fastest was last, slowest was first. This went really well, pretty good pace to the whole piece. Mostly a function of moving from place to place.

Rest day on Friday and lots of mobility in there

Saturday
A. Squat Snatch, 1 rep per min for 20 mins - 5 @ 125lb, 5 @ 135lb, 5 @ 145lb, 5 @ 155lb - completed and went really well. I had one miss forwards at 155# but I did an extra rep.
B. Front Squat @ 20X1, 4 reps @ 80% RM x 3 sets, 3 min - completed at 116 KG
C. Split Jerk, 3-3-2-2-1-1, 1 min - 3's @ 160lb, 2's @ 175lb, 1's @ 190lb - completed working on speed and catching a little deeper

Good session today. Snatches felt really good and only 10# below my PR too. Really hoping to get up another 10 KG on these in the next month or so.

Jason A Smith 12-22-2013 04:22 PM

Re: Jason's Workout Log
 
Back at it this afternoon. Went to the gym to train today for a change of pace. Still -30C so t is nice to have a chance to wear shorts at the gym.

OHS, work to a tough single - 225# this ties a PR. I took video. It could have been lower but felt really decent otherwise. Thought about going one more heavier but it said tough single, which this was.
+
5 min @ 90%/high effort:
10 thrusters @ 65lbs
50 du's
5 rounds - all UB and smooth
--5 min rest
5 min @ 90%/high effort:
10 toes to bar
10 air squats
10 push-ups
10 air squats
5 rounds - all UB and smooth
--5 min rest
5 min@ 90%/high effort:
20 dl @ 95lb
20 box jumps - 20"
3 rounds + 17 DL's

My shoulders felt great. I ran out of gas on the last MAP set a little bit. DL to BJ is a tough one for me.

Jason A Smith 12-24-2013 02:50 PM

Re: Jason's Workout Log
 
Rest day yesterday. Much needed. Quads tight, knees are sore. Time to hit the Christmas mobility and stretching extravaganza.

A. Clean, build to a max - 115KG, Just missed at 120KG (twice) which would have been an all time PR. I got video of the make and the close miss.
B. BSq @ 20X1, 2 reps @ 90% RM x 3 sets, 3 min - completed @150KG (328.5#), but wow that felt heavy
C. Snatch Pull. Above Knee Hang Squat Snatch. Snatch Balance, 1.1.1 @ 115lb per min x 7 mins - done, took video of last ones


I spent a pile of time working on my tight quads the last couple days. My knees have been sore for about three weeks. Will be keeping it up. Couple days off for Christmas. Haven't had a healthy couple days off since August. Will be much welcomed. Work some residual stiffness out of my quads and shoulders.

Jason A Smith 12-28-2013 01:40 PM

Re: Jason's Workout Log
 
Three days off in a row. Haven't done that for quite some time. Was supposed to train yesterday but we had to come back home a day early. Today did not feel extra "snappy"

A. Squat Snatch, 1 rep per min for 20 mins - 5 @ 130lb, 5 @ 140lb, 5 @ 150lb, 5 @ 160lb - completed up to 150# with no misses. A couple of them I caught too high. The 160# I went x,o,o,x,x (x's are misses). A couple forwards and the last one just out of position and rolled my left shoulder a little odd.
B. Front Squat @ 20X1, 2 reps @ 90% RM x 3 sets, 3 min - completed @ 130KG but felt VERY heavy today.
C. Power Clean and Split Jerk, 1 rep per min x 10 min - 5 min @ 155lb, 5 min @ 175lb - completed no issues here.

A few days off, not great rest nor nutrition. This session lacked any sort of "snap". A little miffed my left shoulder keeps "rolling" around like that. When I catch them in the right spot, snatches are not a problem. It is like I have bad aim with my pull.

Jason A Smith 12-29-2013 05:25 PM

Re: Jason's Workout Log
 
Well, my shoulder felt fine today. Feel like a schmuck getting psyched out from that light a weight. Regardless, back at it today.

OHS @ 55X1, build to a tough double
up to 195#, which is a PR for these reps at this tempo. Felt really solid today.
+
7 min @ 90%/high effort:
10 box jumps - 24"
10 DL @ 115lb
10 wall balls - 20# to 9 ft
5 rounds + 2 WB's. Low back was getting fatigued during the DL's on the last round actually broke them up
--7 min rest
7 min @ 90%/high effort:
15 chin-ups
75 du's
3 rounds + 15 chins. Had to sort of stop this one short as I cramped in my left calf really badly
--7 min rest
7 min@ 90%/high effort:
10 OHS @ 95lbs
10 Bar Facing Burpees
4 rounds + 1 OHS, just slow and steady

OHS felt really good today. I moved well for most of the MAP work today so I was happy about that one.

Jason A Smith 01-01-2014 12:47 PM

Re: Jason's Workout Log
 
Back at it to start out right for 2014. I was actually supposed to train yesterday but I misread my stuff for the week a bit. I will straighten it out for the week.

A. BSq @ 20X1, 1 rep @ 92.5% RM x 3 sets, 3 min - completed at 335#, Took a video of the last set. These felt tough today.
B. Split Jerk, build to a single - 240# PR ! Only by 5# but I will take it. It has been almost two years since I hit anything above 235# for the jerk. Really hoping this will keep moving up by another 10-15# in the next couple months.
C. Snatch Pull. Muscle Snatch, 1.1 @ moderate effort per min x 15 mins - 5 @105#, 5@110#, 5@115#. Could have gone heavier.

Feeling much better. Knees and quads still sore, but I managed ok today.


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