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

Jason A Smith 09-12-2009 10:35 AM

Re: Jason's Workout Log
 
Today:

CFWU X 2

6 rounds for time:

run 400m
25 burpees

21'50"

I thought about scaling this one but decided to stick with it. Went better than I thought, I was hoping around 25', it's nice to get a surprise like that every once in a while. Looking forward to a legit CFT tomorrow for my 33rd B-day.

Jason A Smith 09-13-2009 01:18 PM

Re: Jason's Workout Log
 
Today:

My 33rd birthday &.....

CFWU X 3

CFT:

Back squat: 145 (no squat stands so I didn't want to push it, I had my wife add weight while I was standing there, not safe)
Shoulder press: 105 (failed at 115, going to get it next time)
Deadlif: 265 (Very happy with that, will be looking for about 280 next time)

Total: 515

When this came up last time, I didn't have a barbell, but now I do. Next time I will need squat stands, I think I may design a set (I am an engineer after all) and see how much it would cost to get them built. Might be less than I think, and I will be in business next time suatting comes up.

Jason A Smith 09-15-2009 04:18 AM

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

CFWU X 2

100 ft. walking lunges w/ 20lb DB
24" box jumps 20 reps
20lb weighted pull ups 10 reps

16'57"

I took a nose dive on the first box jumps, I had even read the comments saying this might happen and it still did. Quite proud I got up and did this WOD today. I felt like hitting the alarm and avoiding it, mostly the weighted pull ups, but it wasn't that bad. Maybe go to 25 lbs next time and add 5 reps.

Jason A Smith 09-16-2009 08:47 AM

Re: Jason's Workout Log
 
CFWU X 2

Push jerk
3-3-3-3-3

95-105-115-125-135

Jason A Smith 09-18-2009 07:31 AM

Re: Jason's Workout Log
 
I rested yesterday, got up this morning and...

Barbera:

5 rounds
10 pull ups
20 push ups
30 sit ups
40 squats

rest 3 min in b/w each round
1. 2'22"
2. 2"21"
3. 2"30"
4. 2'26"
5. 2'20"

I am now also the official owner pf a squat rack. It is a york model I bought on Wednesday. Looking forward to front squats in the next cycle. taking a day off tomorrow as we are camping this weekend.

Jason A Smith 09-20-2009 05:08 PM

Re: Jason's Workout Log
 
Made it bacl from camping safe and sound. Did lots of biking and walking with the kids. Paleo...well it wasn't brutal but not my best effort.

Today:

CFWU X 3

"Diane"

21-15-9
185 lb Deadlifts
HSPU's

11'46"

Did the HSPU's with a 10 lb plate under my head, Last time I used two. I see these are coming up again in a bit, I think I will try as Rx'd next time. Looking forward to "Annie" tomorrow, my last time around was 6'19" @ Crossfit Moncton. I will be gunning for around 6'00" flat.

Jason A Smith 09-21-2009 08:48 PM

Re: Jason's Workout Log
 
Today:

CFWU X 2

"Annie"

50-40-30-20-10
DU's
Sit ups

5'57"

Last time was 6'19", did the sit ups anchored this time around and didn't miss any DU's. I think I could go faster yet but I will need to improve my sit ups. Front squats on deck tomorrow, first chance with the new squat rack !

Jason A Smith 09-22-2009 08:16 PM

Re: Jason's Workout Log
 
Today:

Moved my basement gym around. It is now looking nice and neat and organized.

CFWU X 2

Front Squats

3-3-3-3-3

135-145-155-170(PR)-180(PR)

My best from the last timr I did front squats was 165. I am thinking I could get 190-195 on a ME Day. I would like to get some bumpers before I get too crazy. Looking forward to a rest day tomorrow and a night at home with my kids as the wife is going out for ladies night.

Jason A Smith 09-24-2009 07:51 PM

Re: Jason's Workout Log
 
Yesterday:

Rest Day

Today:

"Daniel"
25 pull ups
400m run
65 lb thruster 21 reps
800m run
65 lb thruster 21 reps
400m run
25 pull ups

15'40"

Should have scaled up to 35 pull ups and 75 lb thrusters, definitely next time. Intersted to see how tomorrow stacks up as this will be a repeat.

Jason A Smith 09-25-2009 06:49 PM

Re: Jason's Workout Log
 
Today:

CFWU X 3 (minus sit ups and back extensions)

4 Rounds for time

30 GHD sit ups
25 back extensions

11'30"

Last time was 14'15" so a pretty big improvement. My set up I used for GHD and extensions was way better this time as well. I thought about a fifth round but thought I better not push my luck too much. I am way sore right now.


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