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

Jason A Smith 09-02-2010 06:36 PM

Re: Jason's Workout Log
 
Rested yesterday and it was nice !

Today

ASWOD:
Squat 3X5 270
Bench 3X5 175 ! which is awesome cause that is where I stalled out last time

DWOD:
6 rounds
max rep plyo push ups
sprint 100 yards (10 shuttles)
rest 60s
27-21-15-16-15-15

Pretty pleased especially with the strength work. Squats felt really good, more weight left yet and the bench went up where last time I stalled out at this weight twice.

Jason A Smith 09-03-2010 03:25 PM

Re: Jason's Workout Log
 
Today:
ASWOD:
PC 5X3 185 for two sets w/ misses, 175 for last three

DWOD:
9 rounds for time
5 strict pull ups
5 thrusters 95lb
5 burpees
13:20

That was brutal, couple days off to camp with the family.

Jason A Smith 09-06-2010 12:35 PM

Re: Jason's Workout Log
 
Rested 2 days (Camping w/ family), ate lots some garbage, but not too bad all in all.

Today:
ASWOD:
BS 3X5 275
Press 3X5 115

DWOD:
AMRAP in 15 min
1 round consists of
3 PC's @ 55% 1 RM 105#'s
3 rounds of Cindy

I counted 4 rounds + PC's + 1 round of Cindy

I think I lost count somewhere but maybe not. This one was tough, all reps unbroken which is good but maybe too long resting to do it. Strength work felt good today, and I am approaching my stall weights from last time with more left yet for sure, no where close to a failed rep today ! Off to eat.

Jason A Smith 09-07-2010 06:40 PM

Re: Jason's Workout Log
 
Today:

ASWOD:
DL 1X5 320
3 X max pull ups 11/12/9

DWOD:
5 rounds:
max reps bench press @ 135
3 X max box jumps
8/13/11/9/9 (not sure about first set)
jumps done on the stairs 3 each and then 4 24"/32"

Pretty spent today and the DL's wore me out pretty good. Looking forward to resting tomorrow. Got Leah to video my DL's and I noticed a couple things to improve on for next week.

Jason A Smith 09-09-2010 06:22 PM

Re: Jason's Workout Log
 
Rested yesterday and it was....glorious

Today:

ASWOD:
BS 3X5 280

DWOD:
3 rounds for reps
med ball sit ups 60s
push ups 60s
supine ring pull ups 60s
4 * 20 quick feet 10 yard shuttle
rest 60s

Looked like:
sit ups 15/22/20
push ups 28/30/25
srpus 22/20/17
qf & sprints as Rx'd and pretty quick
total: 198

My squats felt really good and only slowed on the last rep of the last set ! Feeling like I could easily get to 300, which is nice. I am finally pain free in my shoulders as well which will help my press and bench press.

Jason A Smith 09-10-2010 10:59 AM

Re: Jason's Workout Log
 
Today:

Crossfit Football Total:
Power Clean 190/200PR/210(F)
Back Squat 315/325/330PR
Bench Press 190/200/205PR
Deadlift 355/365/370PR
Total: 1105

Was not expecting this today and had to get amped up to do it. I think I will post a couple of videos on the digital coaching to check form on squat and deadlift. Pretty wasted after that and it took me about an hour and a half !

Jason A Smith 09-11-2010 10:35 AM

Re: Jason's Workout Log
 
Today:

3 rounds
hold top of pull up 45s
rest 15s
OH walking lunge 45lb plate 45s
rest 15s
ball slams 45s
rest 15s
row sprint to 200m under 45s
rest 15s

Idea was to score 2 pts per round doing the sprint. I did that and this was quick and rough. I thought the rest periods would help but it felt like it was just enough time to change stations. I think this would be like being in the "hurry up" offence for a drive.....or two. Looking forward to resting today and tomorrow and all the way to Monday night !

Brent Blackburn 09-14-2010 10:22 AM

Re: Jason's Workout Log
 
Congratulations on your PRs on CFFB Total! Especially the power clean PR, getting to 200# is a big mental hurdle (at least it was for me). Also, that is a big jump for your deadlift max, especially after the power cleans and squats. I always find it hard to get excited about the DL at the very end. Plus, you still did the next WOD the day after. Great work, I would have been murdered after setting that many PRs.

Jason A Smith 09-18-2010 10:05 PM

Re: Jason's Workout Log
 
Thanks Brent. I was pretty happy with my day. I was not expecting it to come up, but it worked out well. I am one day away from the end of a much needed week of rest. Pretty excited to get back at it. Last Sat was actually not too bad. I felt good afterwards. I am going to do last weeks CFFB WODs, looked like a tough week.

Jason A Smith 09-19-2010 04:13 PM

Re: Jason's Workout Log
 
Took a week off ! Back at it today big time.

ASWOD:
2 rounds of 20RM squats
round 1: 205
round 2: 215

DWOD:
AMRAP in 12 min
5 any way locked out OH 135
7 ball slams 25 lb
9 push ups

6 rounds + 1 OH

One word for that.....brutal. All rounds were unbroken except 1 which I was pretty happy about. Repeating the last week from CFFB as it was tough and looked interesting. When things go back to "regular" programming I will go back to that. Looking forward to the rest of the week.


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