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

Jason A Smith 06-03-2014 05:11 PM

Re: Jason's Workout Log
 
This year makes 11, last time you hit that 405# squat was on our tenth !

Rest day yesterday, back at it today

A. Above Knee Hang Squat Snatch. Squat Snatch, 1.1 - work to a tough set, drop each rep - 75KG - I worked to this much quicker today 50-60-65-70-75
B. Squat Clean and Split Jerk Cluster, 1.1 - work to 85% ish for a set - to 95KG, reset a little longer after the clean and seemed to help a bit
C. Front Squat @ 11X1, work to a tough set of 2 - notice tempo - to 125KG felt good.
D1. GH Raises @ 40X0, 4-6 reps x 4 sets, 1 min - all 6's
D2. L Sit from Pull-up Bar, AMSAP x 4 sets, 1 min - 32,30,26,28s ouch
E. Toe to Bar, AMRAP in 1 min x 1 set - 23, did 15 UB then singles. Stomach was fried from the L-sits rested 3 minutes between.

Felt good today, shoulders were pretty loose as well.

Jason A Smith 06-04-2014 09:23 PM

Re: Jason's Workout Log
 
Pocket Squat Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 - quickly work to a moderately tough set - up to 65KG
+
EMOM x 12 mins:
1st - 3-6 Ring Muscle-ups - 5-3-3-3-2-3 (lost set 5)
2nd - AMRAP HSPU - 12-8-6-6-5-4 (these felt really hard tonight)
+
15 x 30 sec AD @ 85-90%/30 sec AD @ 50%
kept it at 80-82rpm/50rpm - 265 cals total when I finished. That was fun ?

Moved quick tonight, had kids soccer which ironically was cancelled. Need to push a little harder with the gymnastics.

Jason A Smith 06-05-2014 05:58 PM

Re: Jason's Workout Log
 
Had been planning on training on Thursdays a couple times but alas it did not work. Tonight (even though I was a bit tired), I got at it

12 sec AirDyne ALL OUT x 8 sets, 2:30 min b/t
19/19/17/17/17/16/14/15 - FML this is so hard. Cannot wait until these get longer. I remember this cycle vividly and this being the "highlight" of my week.
+
20 min @ 75%/moderate:
400m Run
20 Walking Lunges
15 KBS - 24kg
10 Burpees - no jump
5 rounds even

Felt like *** today. Lack of sleep the last couple days knocked me around a bit today. No excuses. Head down and ploughed through anyways. Looking forward to resting tomorrow.

Milton Brisson 06-06-2014 08:32 AM

Re: Jason's Workout Log
 
Quote:

Originally Posted by Jason A Smith (Post 1233333)
Had been planning on training on Thursdays a couple times but alas it did not work. Tonight (even though I was a bit tired), I got at it

12 sec AirDyne ALL OUT x 8 sets, 2:30 min b/t
19/19/17/17/17/16/14/15 - FML this is so hard. Cannot wait until these get longer. I remember this cycle vividly and this being the "highlight" of my week.
+
20 min @ 75%/moderate:
400m Run
20 Walking Lunges
15 KBS - 24kg
10 Burpees - no jump
5 rounds even

Felt like *** today. Lack of sleep the last couple days knocked me around a bit today. No excuses. Head down and ploughed through anyways. Looking forward to resting tomorrow.

Jeeze! And this seems like one of the lighter days for you recently! Way to slog through it!

Jason A Smith 06-07-2014 11:11 AM

Re: Jason's Workout Log
 
Thanks Milt, was a long week we had a shutdown at work and usually activities. The longer daylight makes it harder to get to sleep too. Rested yesterday and started digging a water well in my backyard for our sprinkler system. Hoping to finish that up today.

A. Back Squat @ 20X1, build to a tough set of 3 - only one tough set, take big jumps - 145KG, went 50-80-110-130-then 145
B. BTN Split Jerk. Split Jerk, 1.1 per min x 10 min - start @ 60kg, end @ 90kg - 60-63-67-71-74-77-80-83-87-90 this felt good, wrists a little sore, but solid reps today all the way through
C. OHS @ 33X1, 5-4-3-2-1, 2 min - start @ 60kg, increase slightly per set - 60-65-70-75-80KG
D. TGUís @ 24kg, AMRAP in 5 min x 2 sets, 5 min b/t sets - use weaker arm for entire 1st set, use opposite arm for 2nd set
7+1+2+2+2+3=17L, 6+3+3+3+3=18R TGU are slow, could not have gone much faster, may have taken a KB to the face !

Training tomorrow again. Sunshine in the garage is the best for training !

Jason A Smith 06-08-2014 01:19 PM

Re: Jason's Workout Log
 
A1. Press @ 20X0, 3-4 reps x 5 sets, 10 sec - 55(4),57(4),59(3),61(2),61(3)
A2. Chest to Bar, 12 reps x 5 sets, 3 min - all UB, BF all until last 4 on last round - thee felt better (?) today
B. 4 sets @ high effort:
50 DUís
30 cal AirDyne
10 Alternating DB Power Snatch @ heaviest DB you have
10 Goblet Squats - 75lb DB
Rest same as work time
*Mix and match work order per set
1. 2:53
2. 3:02
3. 3:00
4. 2:57

Just went through the order and started at the next move. Time difference was just transitions. Moved the same for pretty much all of them.

Spent most of yesterday afternoon digging a water well in my back yard with a post hole auger. Down to about 14 feet. My hands are hamburger today and man am I tired. Went pretty good though.

Jason A Smith 06-10-2014 07:40 PM

Re: Jason's Workout Log
 
Rest day yesterday, back at it tonight.

A. Squat Snatch, work to a single - to 75KG, missed 80 a few times forward and called it. Little bit frustrating as the reps at 80 felt really good.
B. Squat Clean and Split Jerk, work to a single - to 105KG, decent make, left it there
C. Front Squat @ 11X1, 3-2-1-3-2-1, 1:30 min - moderate on 1st wave, heavy on 2nd wave - 90-100-110-120-130-135 KG
D1. GH Raises @ 40X0, 4-6 reps x 5 sets, 1 min - all 6's
D2. L Sit from Rings, AMSAP x 5 sets, 1 min - all about 30s except the last set which stopped at 20s
E. 50 Strict Knee to Elbow in fewest sets possible - went 14/26/35/43/50 - all in about 5:00

Little bit flat today especially lifting. No pop for some reason. Snatches felt really good warming up I was just a bit tentative.

Jason A Smith 06-11-2014 08:04 PM

Re: Jason's Workout Log
 
Much more fresh tonight and it showed

High Hang Snatch High Pull. High Hang Power Snatch. Snatch Balance, 1.1.1 per min x 10 mins - 5 min @ 50kg, 5 min @ 55kg - completedWorked on keeping the pull closer, seemed to help
+
EMOM x 15 mins:
2 Ring Muscle-ups
2-4 Strict HSPU
complete with no misses on the MUs, did 4 HSPUs set 1-9, 10-14 was 3 and last set was four. Both of these movements felt really good tonight.
+
10 x 45 sec AD @ 85-90%/45 sec AD @ 50%
completed, kept it 78-82 rpm and 50 rpm, stopped looking at the clock as much sets 6-10, total was 243 calories

Soccer again right afterwards. Time for bed.

Jason A Smith 06-13-2014 09:20 AM

Re: Jason's Workout Log
 
Took a rest day yesterday as I was just flat out busy. We have a golf tournament/dinner for work today so I got my butt out of bed and trained early this morning at one the local gyms.


A. Back Squat @ 20X1, build to a tough set of 2 - only one tough set, take big jumps - 315, maybe 320#, this was tough, could have jumped more but it said only one set
B. Push Press. Push Jerk. Split Jerk, 1.1.1 x 5 sets, 1 min - start @ 60kg, end @ 80kg, not touch n go, reset b/t reps - completed went from 135#-175# in 10# increments
C. OHS @ 33X1, 1 tough rep per min x 10 mins - start @ 70kg, add a bit - 155-160-165-170-175-180-185-190-195-200, pretty pleased with this no misses. Held a little longer in the bottom
D. TGUís @ 24kg, AMRAP in 10 min - alternate arms every 5 reps - got 31 total went Ub each hand and then 3/2 the rest of he way with a 50# DB, they had a 20 and 28KG KB maybe should have just gone heavier.

Looking around locally for a gym to train at in the mornings in winter so tried this one out. Oddly they have several sets of brand new Eleiko weights/bars. The stuff for the regular public are in #'s, but they also have Eleiko bars. They do however have a proper (in KG) lifting set in the back private room and I would guess the actual training bar. Would not mind a session or two actually lifting on that stuff as well. Funny though, no rower, Airdyne or chalk allowed. It seems finding the exact right place to train is actually in my house. But this place with a couple extra pieces of gear would be pretty alright.

Jason A Smith 06-15-2014 07:09 AM

Re: Jason's Workout Log
 
Trained yesterday but was pretty busy, not time to post

15 sec AirDyne ALL OUT x 6 sets, 3-4 min b/t
20-21(would have been more my foot slipped)-20-19-18-17 - woof !
+
20 min @ 75%/moderate:
(1 mile rung buy-in)
300m Row
10 Burpees - no jump @ top
5 rounds plus 136 meters

Spent the morning working on my water well and cutting the grass etc. My running is pretty stinky right now. Haven't hardly run at all since last year about August, and it shows. However I still run like a Kenyan marathoner compared to my swimming.


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