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

Jason A Smith 04-13-2010 09:45 PM

Re: Jason's Workout Log
 
Rest day yesterday:

Today:

ASWOD:
BS 3X10 @ 70% 5RM 185
Press 5RM - 115

DWOD:
10 rounds for time
R/L DB power clean
front squat
push press
front squat
push press

5'09"

Used a 35lb DB for the DWOD which was way too light, but as luck would have it I get to do it again next week. The squats felt good and I didn't slow down too muc through the sets. That press is 5lbs off of where I left my linear progression and with all of my shoulder problems I am very pleased with my effort from tonight. I actually was going to rest but couldn't sleep, so I got out of bed and went to my basement gym and got at it.

Jason A Smith 04-16-2010 12:10 PM

Re: Jason's Workout Log
 
Took 2 rest days as I am fighting a cold. Still feeling it today, but I am not working and got a bit of extra sleep last night.

ASWOD:
power snatch 8X2
115,115,120,120,125,125,125(F@1),115

DWOD:
AMRAP in 15 min
5 deadlift @ 235
10 T2B

7 rounds

Starting to feel more comfortable doing snatches, but the weights are still pretty light. I thought I'd be able to do 8 -10 rounds and if wasn't fighting a cold probably could've done it too. I also had my girls downstairs in the "gym" with me and they tend to slow things up a bit. All in all pleased that I did some decent work and got to my PR for snatches on a day I could have easily taken off. Hopefully start feeling better tomorrow. Next time I will be up on those DL's for sure by at least 15 more lbs !

Jason A Smith 04-17-2010 01:31 PM

Re: Jason's Workout Log
 
Today:

ASWOD:
Squat 5RM 235lbs
Bench 5RM 160lbs
Dips 3Xmax reps 8,7,8

DWOD:
Sprints
2X20m rest 20s
rest 30s
4X30m rest 30s
rest 30s
10X10m flying starts rest 30s

Didn't time my sprints today but felt like I was running at at least 90% so I am happy about that and I didn't injure myself again so that is also very good. I had some weight left in my squat today but decided not to push my luck. The bench was really a ME for me, I really suck at BPing, and the dips I should be able to crank out at least 10 but wasn't feeling it today.....next time. My cold is starting to dwindle away I should feel better in a couple days and I saw the doctor yesterday about my shoulder. It is a muscle injury and will require a bit of PT, I have anppointment on Monday so hopefully I should be back up to 100% in a couple weeks or less !

Jason A Smith 04-18-2010 03:33 PM

Re: Jason's Workout Log
 
Today:

ASWOD:
PC's 5X3 @ 140
3 X max strict chins rest 2 min
12/8/8

DWOD:
3 rounds for time:
50 yard suicide run rest 180s b/w rounds
1:06, 1:09, 1:08

Video taped my PC's and found a couple of things I am lifting my back too soon and I am not getting enough extension. I will continue to tape and watch and improve. There must be some skill work I can do to help, I will look it up. Did strict chins as opposed to towel pull ups as anything supinated is aggrevating my shoulder unecessarily so I left that out. I thought the runs would be cake. Not so much, it took me at least 1:30 to catch my breath. I remember doing a similar drill at hockey as a kid, they were called man-makers which I think is a better name anyway because that's what they do. Hopefully I will be a bit faster next time.

Jason A Smith 04-20-2010 08:50 PM

Re: Jason's Workout Log
 
Rest day yesterday:

Today:
ASWOD:
BS 3X5 230
Press 3X5 95

DWOD:
A repeat of the last week, the DB bear, this week with 52.5lbs instead of 35

6'30", which is a little slower than last week but quite a bit heavier !

I had my appointment with my PT yesterday, and she thinks I stretched my shoulder capsule and I am having muscle spasms in my shoulder, which sounds about right. She didn't restrict me but warned me to be cautious so as not to seperate my shoulder. So I will have to watch myself. I am doing stretches 3Xday and she would like to start a strengtheneing program next week as well. She figured it'll be a few months before I am back at 100%...we'll see I think it'll happen quicker than that.

Jason A Smith 04-22-2010 08:46 PM

Re: Jason's Workout Log
 
I rested yesterday as I was really low on sleep and I am trying to listen to my body better. So I got an early to bed and full 8 hrs sleep...

Today:

ASWOD:
DL 1X5 270

DWOD:
AMRAP in 15 min
10 supine ring pull ups
10 push ups
10 1.5 pood KB swings (sub for ball slams)

8 rounds even

Happy with my effort tonight, felt like I have at least 20-30 more on the DL so that is progressing along nicely. I gassed out pretty quick on the DWOD and slowed quite a bit after round three. I was hoping for 10 rounds, but it never happened.

Jason A Smith 04-23-2010 10:50 AM

Re: Jason's Workout Log
 
Today:

ASWOD:
Squat 3X5 235
Bench 3X5 150

DWOD:
5 rounds for time
10 ring dips
10 pull ups
1/2 gasser

10'54"

Only rested about 12 hrs from yesterday so happy that it went well. The DWOD took what seemed like forever on the dips, I will have to start doing more of these again as I think I have lost some proficiency at these.

Jason A Smith 04-24-2010 08:28 PM

Re: Jason's Workout Log
 
Today:

ASWOD:
PC 5X3 145

DWOD:
5 rounds for time
3 clean pull
3 power clean
3 push press
3 push jerk
3 good morning
@ 60-70% 3RM PC (I used 95)
rest 2 min b/w rounds
50s,56s,46s,40s,42s

Good work today, I video taped my power celans and my form is getting better slowly. I think I just need a couple good cues to get it right. I went a little light on the DWOD but I am sure it'll keep getting heavier.

Jason A Smith 04-25-2010 11:13 AM

Re: Jason's Workout Log
 
Today:

DWOD:
2X20m sprintsrest 20s
rest 30s
4X30m sprints rest 30s
rest30s
10X10m flying sprints rest 10s

SWOD:
3X12 GHR's (with wife holding my ankles)
3X20 T2B (very broken)

Looking forward to a rest day tomorrow. Had a look at some of the comments on digital coaching regarding popwer cleans and think I have a couple of tips pointed out I will try. That is a very technical lift (for me), hopefully I can get it right sooner as opposed to later.

Jason A Smith 04-27-2010 05:55 PM

Re: Jason's Workout Log
 
Rest day yesterday: watched 24 though, that Jack Bauer would kick anyone's *** at GPP damn it !

Today:
ASWOD:
squat 3X5 240
press 3X5 100

DWOD:
AMRAP in 15 min
5 DB thrusters RT 50# (used 35#)
5 DB thrusters LT 50# (used 35#)
7 push ups
9 box jumps 24" (subbed 20")

12 rounds even. I should have gone heavier on the the thrusters 40-45#'s. I can only jump on a 20" box inmy basement. Really pleased as i was able to keep a constant intensity for the whole thing.


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