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

Jason A Smith 05-11-2013 12:33 PM

Re: Jason's Workout Log
 
Rest day yesterday, but of note I went down to the border and picked up some stuff. 10kg bumpers and new Adidas Adipower weightlifting shoes:pepper: My wife got them as anniversary gifts for me !

Today's training looked really easy on paper, but was tougher than I thought.

A. Push Press; 22X1; 2-3 reps x 4 sets; rest 180s
[B]75-78-81-84(2) whacked myself on the chin on rep 2 of last set[/B]
B. Squat Clean EMOM for 10 minutes... start at 180#, add 5#/minute
[B]80-83-85-88-90-93-95-98-109-193-105, one extra[/B]
C1. Front Squat 3 reps @ 80% x 4 sets; rest 10s
[B]all done at 109[/B]
C2. Kipping Chin-up 15 reps x 4 sets; rest 120s
[B]Completed and tried not to butterfly, alternated between supinated and pronated grip. [/B]

Pretty tired after the squat cleans. Went from 180#-230#. No where close to failing so I was happy about that. My new shoes are awesome, much more stable than my old shoes. Swimming is on the plan for tomorrow. I am a horrible swimmer so hopefully I come back alive from the pool.

Jason A Smith 05-12-2013 08:09 AM

Re: Jason's Workout Log
 
Made it through my swimming this morning. Somewhere in the neighbourhood of 20 minutes. Got some tips from the older ladies at the Y this morning. Combination of front, back and breast stroke. Trying to get comfortable with my head in the water was tough.

Supposed to run a 5K later. Been a long time since I ran that far.

Jason A Smith 05-12-2013 11:19 AM

Re: Jason's Workout Log
 
Just finished my 5 km run.

[B]22:36[/B]

This is about 45 seconds slower than my best ever time, but considering I was swimming this morning I will take it.

I bet last time I ran that far was at least 2 years ago. Good times, and a beautiful day here today. Spend most of the rest of the day outside.

Jason A Smith 05-14-2013 05:08 PM

Re: Jason's Workout Log
 
So yesterday I was walking around at work (we wear rubber safety boots, I work at a chemical plant) and my right foot in the outer arch just started killing me, iced it, went and saw my ART guy but it was still sore. Got home and because I most mostly supposed to lift tonight I got to it.

A. Snatch, 1 rep every 90s for 10 sets, start @ 115# and build as you're comfortable
[B]50,52,54,56,58F,58,60F,60,60,61,61-last two were power snatches[/B]
B1. Snatch Pull, 165# x 3 x 4 sets; rest 90s
[B]completed, all pulled to above nipple line[/B]
B2. Sn Grip Behind Neck Press, 20X1, 6-8 x 4 sets; rest 90s
[B]35,38,41,43- all 8's, hardest part was the initial lift off the back, after that not too bad[/B]
C1. Back Squat 80% x 3 x 5 sets; rest 90s
[B]all done at 125kg, better than last week[/B]
C2. Muscle Up, 2-3 reps x 5 sets; rest 90s
[B]all 3's, and felt good[/B]

So the snatches just frustrate the crap out of me. I can pull the bar plenty high enough and I know I can support the weight in the overhead position. I think I just need to get after it and get them done. I was hoping to work steady up to 68kg tonight which would be getting closer to where I was. The fact my C & J is almost 100# more than this is just ridiculous already. Really happy with the rest of the session, muscle ups are one thing that have improved a lot from my time at the affiliate.

Jason A Smith 05-15-2013 04:45 AM

Re: Jason's Workout Log
 
Well yeehaw, back at it this morning. Woke up several times last night but did go to sleep early.

10 minutes @ 75% effort:
250m row
10 air squats
35 unbroken double unders
[B]5 Rounds[/B]
+
rest 5 minutes
+
10 minutes @ 75% effort:
5 kipping knee to elbow
airdyne 15 cals
10 hand release push-ups
airdyne 15 cals
[B]4 Rounds[/B]
+
rest 5 minutes
+
Row 10 minutes @ 75% effort
[B]2439m - 2:03/500m pace - 160 bpm when finished[/B]

First set was good one trip on the DUs, second set felt like just short breaks off the bike, third set I had to take a couple "recovery strokes" about 7:00 in. Bought the "Supple Leopard" book as well. Hopefully will help with some mechanics problems I feel like I am having. Definitely going to reset some form and build back up again after this competition is over.

Jason A Smith 05-16-2013 06:16 PM

Re: Jason's Workout Log
 
After eyeing up what was to happen today, I decided it would be a better idea to do it in the early evening. Lactate endurance training is never for the faint of heart. It hurts badly and does not get easier. Tonight's was a battle from set three on.

5 sets ALL OUT:
30s Squat Clean, 135# AFAP
[B]9/10/10/9/10[/B]
30s Lateral Barbell Burpees AFAP
[B]11/10/10/10/10[/B]
30s Double unders AFAP
[B]42/50/50/36(tripped)/45[/B]
30s AirDyne AFAP
[B]15/16/12/14/13 all cals[/B]
rest walk 8:00

Rest day tomorrow. It is also our 10th wedding anniversary, which is a decent sized milestone. It has gone by fast and well, not so fast, a lot has happened in that time.

Jason A Smith 05-18-2013 11:24 AM

Re: Jason's Workout Log
 
Rest Day yesterday and a huge personal milestone for my wife and I. Our 10th wedding anniversary ! Pretty stoked about that.

A. Push Jerk; 1.1.1 reps x 5 sets; rest 180s
* rack for 10s b/t reps
[B]82,83,84,85,90 (from180# to 200#) - started a little too light and didn't jump enough from there[/B]
B. Squat Clean EMOM for 10 minutes, 225# - [B]Complete, most reps ever in one session at that weight, felt really good[/B]
C1. Front Squat 2 reps @ 85% x 5 sets; rest 10s
[B]115 for all (255)[/B]
C2. Kipping Chin-up 15 reps x 5 sets; rest 120s
[B]Completed, alternating grips and trying not to butterfly and just use a regular kip[/B]

Had a guy from our gym over training with me today, plus the kids. It was very chatty compared to the quiet of my early morning sessions. Much discussions and many kids requests during the session but lots of fun too.

Hoping to get my lap swimming in this afternoon.

Jason A Smith 05-19-2013 08:07 AM

Re: Jason's Workout Log
 
Did my swimming this morning. I was much more comfortable in the pool today.

Swim, front-crawl, 25m; rest 30s x 30 reps
[B]Was pretty much 30s on/30s off for the whole thing[/B]

Sadly I did this all with my face out of the water. I worked on breathing afterwards for a bit and came to two conclusions. I need a nose and ear plugs, just kept inhaling too much water. Hopefully get the hang of it in the next few weeks.

Running intervals this afternoon. Hopefully my right foot holds up.

Jason A Smith 05-19-2013 02:22 PM

Re: Jason's Workout Log
 
Running intervals this afternoon in terrible conditions. It is raining, windy and cool. Got them done here is what went down.

8 sets:
Run 400m @ 90-97%
rest 6:00 b/t sets
rest 12:00 b/t sets 4 & 5
* increasing effort per set
[B]1. 1:18
2. 1:16
3. 1:14
4. 1:12
5. 1:12
6. 1:11
7. 1:11
8. 1:10[/B]

My right foot got somewhat sore while running. The last 150m was uphill and into the wind so I am happy with being able to push it. Also happy to get my double day in. Long wekend here so tomorrow will be a true rest day. Have to finish building a soap box car for our older daughter and do some mobilizing.

Jason A Smith 05-21-2013 07:54 PM

Re: Jason's Workout Log
 
Rest day yesterday. Built a soap box car, cleaned the garage. Pretty busy day off actually. Back at it tonight.

A. Snatch, 135# EMOM for 10 minutes [B]completed, felt better as I got going[/B]
B1. Clean Pull, 255# x 4 x 4 sets; rest 90s - [B]done, ouch on my thumbs[/B]
B2. Pressing Snatch Balance, 4 x 4 sets; rest 90s - [B]40,41,41,41 kg - took a bit to get the hang of it[/B]
C1. Back Squat 85% x 2 x 5 sets; rest 90s - [B]complete at 133kg[/B]
C2. Muscle Up, 3-4 reps x 5 sets; rest 90s - [B]3,4,4,4,3 - no pull left at the end[/B]

Likely should be snatching more often as once I got going it went pretty well. Missed the first two forwards, so I added an extra. Also missed another rep in there so I did it as well again right away no problem. This has lots of room to go. I am still getting used to squatting in my new shoes, and was a bit forward on my toes the first reps. It will come just a little different. Good session. Feeling better about snatching and the improvement in MU's


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