CrossFit Discussion Board

CrossFit Discussion Board (http://board.crossfit.com/index.php)
-   Workout Logs (http://board.crossfit.com/forumdisplay.php?f=23)
-   -   Jason's Workout Log (http://board.crossfit.com/showthread.php?t=48280)

Jason A Smith 09-08-2013 05:52 PM

Re: Jason's Workout Log
 
Today's stuff

Ring Muscle-ups, AMRAP in 1 min x 5 sets, 1 min rest - 7(5/2),6(4/2),5(3/2),4(2/2),5(2/3) - 27 total, oddly had I done another three it would be a PR for 30 MUs for time
+
Turkish Get-ups, 30/arm @ 16kg KB - alternate arms every 5 reps, move slow and steady, not for time - completed
+
Wall Walks, 2 reps per min for 10 mins - touch forehead to wall every rep - completed
+
5 unbroken strict Pronated Chin-ups every minute for 15 mins - stop if not unbroken - completed, last four sets were tough

Fun times great first week of training. Really happy and feeling really energized.

Jason A Smith 09-10-2013 06:41 PM

Re: Jason's Workout Log
 
Really good sleep last night. I felt great today all day. Busy at work but lots of energy.

A. OHS @ 55X1, 3-4 reps x 5 sets, 4 min - 115,120,125,130(4),135 just a little out of position on the fourth set
B. Snatch Pull Cluster, 1.1.1 @ 195lbs x 5 sets, 3 min - no straps - completed
C. Back Squat @ 20X1, 4 reps @ 80% RM x 5 sets, 3 min - completed at 275#, felt good. Haven't squatted much in a while so it is nice to get some weight on my back

Good session but they sure take a while. My shoulder is feeling pretty stable too which is nice.

ON a side note, my wife will also be working with a coah for a bit. She reached out to someone. I am very excited for her. I think it truly is a great thing. Can't wait to see her progress.

Jason A Smith 09-11-2013 07:37 PM

Re: Jason's Workout Log
 
A. Push Press, 1 tough rep per min for 10 mins - start @ 80% RM, no fails - 75,77,79,81,83,85,87,89,91,93,95kgs matches a PR and no where close to a fail
B1. Kipping HSPU to Deficit, 3-5 tough reps x 5 sets, 2 min - 3.5",5",6.5",7.5",9" all for five
B2. Pendlay Rows @ 22X0, 3-4 reps x 5 sets, 2 min - 75,77,79,81,83kg all for four
C. Below Knee Hang Muscle Snatch, 15 reps x 3 sets, 3 min - make sure you hit the hip each rep, use arms to grind it out, reset every rep - 65,70,75#

Good night, longish session. As always took some video.

Jason A Smith 09-13-2013 08:02 PM

Re: Jason's Workout Log
 
A. Power Clean, build to a max - up to 245#, which is a PR by 5#, pretty ugly rep (wide feet) but I will take it. I missed it once and hit it on the second try. Decided to leave it there as form was way too far gone.
B. Front Squat @ 20X1, 4 reps @ 80% RM x 5 sets, 3 min - completed at 240#, did 4 sets no belt, and last three no sleeves. Trying to stay away from both until I get to 90% lifts
C. Snatch Balance, 5 lite reps x 5 sets, 2 min - nothing apprehensive, focus on speed, a touch higher than last week - 80,85,90,92.5,95# - these felt decently quick
D. Airdyne, 12 sec ALL OUT x 7 sets, 2:15 min b/t sets - 17,17,17,17,16,14 cals. Last one just had nothing left

Pretty good Bday if you ask me. Work, weights, family. Couldn't ask for much more. And a PR !

Jason A Smith 09-14-2013 04:55 PM

Re: Jason's Workout Log
 
MAP Sets
4 sets @ 90%:
100 DU's
25 Thrusters @ 45lbs
15 GH Sit-ups
250m Row
Rest same as work time
3:19,3:20,3:20,3:20

Went UB on all the DUs, the thrusters were fast and kept the rows to under 1:45 pace. This was a good one.

Jason A Smith 09-15-2013 10:22 AM

Re: Jason's Workout Log
 
Really nice Sunday. Got up, walked the dog, drank coffee and did some mobility work.

Ring Muscle-ups, 6-->1 unbroken ladder for time
8:48 - I couldn't get the set of 5. I tried twice and failed at rep 4 both times. Decided to move on to the next as I didn't want to be doing them all afternoon. Failed the last single twice before I got it. My best ever is a set of 7 so I am pleased with this.
+
Turkish Get-ups, 30/arm @ 40lb DB - alternate arms every 5 reps, move slow and steady, not for time - completed in about 15:00 rested about 1:00 in between each set. These are tough.
+
6 unbroken strict Pronated Chin-ups every minute for 12 mins - stop if not unbroken - made it to 9 minutes and failed at 4. Pulling muscles were getting tired. This "felt" harder than last week.
+
For time:
15 wall walks
25 hand release push-ups
8:55, not sure but likely could not have gone faster.

Good training this week. Pretty pleased with my effort. Would have liked today to go a little better but happy nonetheless.

Jason A Smith 09-17-2013 07:23 AM

Re: Jason's Workout Log
 
A. OHS @ 55X1, 2-3 reps x 5 sets, 4 min - 130,135,140,145,150# - all for 3
B. Snatch Pull Cluster, 1.1 @ 200lbs x 5 sets, 3 min - no straps - completed
C. Back Squat @ 20X1, 4 reps @ 85% RM x 5 sets, 3 min - completed at 295#, felt good. Last two sets were the smoothest and strongest

I trained today at the new Anytime Fitness here in town. It will likely be my regular training location for the next year or so. Right now I will be there during the weekdays in the morning and then at home on the weekends. They have a Rogue rig and bumpers etc. so Crossfit friendly. I trained first thing too which I haven't done in a while. It is nice to be done early in the day.

Jason A Smith 09-18-2013 07:04 AM

Re: Jason's Workout Log
 
A. Push Press @ 11X1, 3-1-3-1-3-1, 3 min - increase load for 1's, decrease load for next 3's, relative increases on sets of 3's and 1's
165-195-175-205-185-215 - last one was pretty tough
B1. Strict HSPU to Deficit Cluster, 1.1.1 x 5 sets, 1:30 min - 45# hi temps for 2 sets, 45+10 for two sets, 45+15 for last set, failed one, plates slipped away
B2. Pendlay Row Cluster @ 20X0, 1.1.1 x 5 sets, 1:30 min - 185,190,195,200,205
C. Below Knee Hang Muscle Snatch, 10 reps x 4 sets, 3 min - 75,80,85,90
D. Side Lying Powell Raise @ 4010, 8-10/arm x 3 sets, 30 sec b/t sides - use flat bench - 10# (10 per side), 12# (10/10), (8/8)

Another early morning tester. Pretty much lifting for one hour straight. With breaks of course. Likely not another early one tomorrow. I think I will try and restrict it to twice a week for a while. Good session, very quiet in the gym.

Jason A Smith 09-19-2013 07:45 PM

Re: Jason's Workout Log
 
So, I figure I can do two mornings a week without totally killing myself. So tonight I trained after bed time for the kids.

MAP Sets
3 sets @ high effort:
10 "Push-up" burpees
30 Wall Balls - 20#
10 "Push-up" burpees
30 KBS - 24kg
10 "Push-up" burpees
3:35, 3:50, 3:50

This was pretty tough. I managed to go UB on all the WBs and the KBS. I checked and we are going longer for less sets every week. I sense a 10-12 minute AMRAP tester coming on. It is interesting to work in such a deliberate progressive fashion. The nerd in me loves it. I picked up a huge tub of vitargo tonight too. Going to dial in my nutrition as best I can. That includes recovery.

Jason A Smith 09-21-2013 12:32 PM

Re: Jason's Workout Log
 
Kind of tired today. Our five month old puppy has decided she would like to get up at 5am the past couple mornings. Felt a bit sluggish but it was good anyways.

A. Power Clean, build to a touch n go 3 RM - 98kg, this is a PR
B. Front Squat @ 20X1, 3 reps @ 85% RM x 5 sets, 3 min - completed at 255#
C. Snatch Balance, 3 moderate reps x 6 sets, 2 min - nothing apprehensive, focus on speed, a touch higher than last week - 40,41,42,43,44,45kg
D. Airdyne, 15 sec ALL OUT x 6 sets, 3 min b/t sets - 19,20,20,19,18,18 cals

Just about threw up about 5:00 after the last set on the AD. That absolutely killed me.


All times are GMT -7. The time now is 10:14 PM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.