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Jason A Smith 07-01-2009 01:32 PM

Jason's Workout Log
Good day this is my first post, but not my first WOD. A little about me:

I am a dad of two and a husband and 32 as of right now. I make a living as a mechanical engineer. Kind of stumbled on crossfit a few months back but wasn't ready at the time. For the last 6 months I have been following P90X, which is a very good program and helped me quite a bit. I am now ready to take it to the next level and started my crossfit journey this last week. I am enjoying it quite a bit. I like the fact that I don't know what is coming every day. I am currently set up wih a pull up bar, rings and some adjustable dumb bells. I am going to invest in an Olympic bar, bumpers and a stand (maybe I'll make my own) and some other stuff as time moves on.

Anyways here is my workout log from the last week (starting last Thursday)

AMRAP in 20 min

60 lb Thrusters 5 reps
60 lb Hang power clean 7 reps
60 lb SDLHP 10 reps

I managed 6 rounds in 20 min


AMRAP in 20 min

400m run
Max rep pull ups

9 rounds, 12-8-6-5-5-6-4-5-5 & 1/2 run

2 rounds for time:

1 arm push press R 12 reps 45 lb
1 arm deadlift L 12 reps 52.5 lb (as heavy as I have right now)
800m run (on the elliptical)
1 arm push press L 12 reps 45 lb
1 arm deadlift R 12 reps 52.5 lb
800m run (again elliptical)

29' 40"

Rest Day - which I needed and took


Back squat - I did w/ dumbells at the most I have 105 lbs. I did more than one
Shoulder press - w/ DB's 100 lbs - which was my max effort
Deadlift - again 105 lbs. but I did more than one.

MY CFT for the first time out was 310 lbs. - hopefully better next time with a bar & weights


4 rounds for time
800m run
20 DB swings 35 lbs
20 pull-ups

27'40" - I probably could have pushed one more round but I took the advice from the Brandx site and made sure I didn't end up in the hospital

Run 10 km

I did about 7.5 km 43'44" (I will be trying to get the full 10 km next time in under 60 min) Thought I better not push too hard.

Anyways I am quite pleased with my first week. I am still walking and I must thank the P90X program, there is NO WAY I could have done this without it first. I think I needed that to get myself motivated. I live at least 2 hours from the nearest affilliate and will be working out on my own. I needed the folks on the DVD's to get going. I am really looking forward to lifting and moving heavier loads and watching my progression. I have been reading lots and using the search, FAQ's and the Brandx site for scaling. I am loving it so far. Looking forward to resting tomorrow.

Jason A Smith 07-03-2009 10:43 AM

Re: Jason's Workout Log
Yesterday was a rest day, and I enjoyed it. Took the kids to the fair.

Back at it today.



75 lb power snatch 75 reps

Scaled to 60 lbs. (2 30 lb dumbbells)

9' 57" and I was huffing, had to lay down for a minute at the end.

Did 6 sets of 10 and one set of 15. I was only going to do 50 but felt pretty good and decided to push to 75. Can't wait to see what's up for tomorrow.

Jason A Smith 07-04-2009 10:34 AM

Re: Jason's Workout Log
I knew today was going to hurt....thought I could do pack scaling..was wrong

Rode my bike to the store and back
practice squat cleans with a hockey stick 30 reps
CFWU X 3 no pull ups


3 rounds for time:

50 lb squat clean 20 reps (did 30 on round one)
20 pull-ups
800m run


My running saved me. It's nice that a run around the block is almost exactly 800m it's like having your own track. I hate running on the treadmill/elliptical especially in the summer when the sun is out. I think I shoud have pushed for 25-30 reps to see but my lower back was starting to get sore on the squat cleans. I am using dumb bells, trying to stay as tight in the core as possible but as I got more tired of course my form was getting sloppy. Can't wait for tomorrow, am loving crossfit, almost through third three day cycle and I can feel myself improving.

Jason A Smith 07-05-2009 10:42 AM

Re: Jason's Workout Log
Today's workout


SP X 1 50-60-70-80-90-100Failed
PP X 3 70-80-90-100-90
PJ X 5 50-60-70-80-80

I tried to warm-up the lifts to get my technique right. Racking is tricky with the dumb bells. I will use this as a benchmark for the future.

Looking forward to resting tomorrow !

Jason A Smith 07-07-2009 06:19 PM

Re: Jason's Workout Log
Today's workout:


Front squats
GHD sit-ups

Did reps as RX'd, using both my 52.5 lb DB's. One dropped at the end of the workout adn broke a bit. Not to worry my wife will save th day as she is in the city ! Did GHD sit-ups for th first time using a swiss ball. Owy. Idid them on alternating sets @ 21-15-9-3 and regular sit-ups on the others. My quads are burning. Looking forward to Nate tomorrow.

Jason A Smith 07-07-2009 08:57 PM

Re: Jason's Workout Log
Oh yes time for today's WOD was 21'57"

Jason A Smith 07-08-2009 08:53 PM

Re: Jason's Workout Log

AMRAP in 15 minutes

6 pull-ups, 6 ring dips can't do a muscle up.....yet
4 HSPU's first round as RX'd next 5 bridged
8 DB swings 52.5 lbs.

I managed 6 rounds plus 6 pull ups and 4 dips, I was huffing ! Wow 15 minutes ouch.

I was thinking that tomorrow wouldn't be too bad but 200 squats, my legs are way sore from yesterday still. Should be able to do thisone outside tomorrow.

Jason A Smith 07-09-2009 07:56 PM

Re: Jason's Workout Log

Sore legs....CFWU X 3

4 rounds for time

400m run
35 squats

12' 35"

I think I should have pushed for more squats, my legs were feeling it today. I was happy with my time. Again lucky I found a good 400m run right by the park that I work out in. Cool beans, next time I will have to do as Rx'd. Rest day tomorrow, and I will be camping on Saturday, so I will have to pick a WOD that I can do with limited equipment.

Jason A Smith 07-11-2009 08:18 PM

Re: Jason's Workout Log

Spent most of the day moving boxes and stuff in and out of the house, so I felt pretty bagged before getting going:


Round 1 as RX'd w/30 lbs
Round 2 as RX'd w/30 lbs
Round 3 didn't make the kips w/30lbs
Round 4 5 kips w/30 lbs
Round 5 no kips w/30 lbs
Round 6 3 kips w/15 lbs
Round 7 no kips w/15 lbs
Round 8 no kips w/15 lbs
Round 9 no weight 12 reps
Round 10 no weight 10 reps

Total time 24'20" - I will be feeling this tomorrow, it is also not possible to really "kip" with my doorway pull up bar so most of the reps were strict.

Looked at tomorrow will be feeling those GHD's !

Jason A Smith 07-12-2009 07:51 PM

Re: Jason's Workout Log
800M run to warm-up

CFWU X 3 minus sit ups and back extensions

4 rounds

30 GHD sit ups
25 back extensions


I was pretty pleased, thought I would be "pack" scaled today but brought it up a notch, very little resting. Yeah for today, makes up for my less than stellar pull up display yesterday.

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