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Jason A Smith 08-28-2009 07:03 AM

Re: Jason's Workout Log

Hang Power Clean


Wasn't feeling it this morning, a bit tired and not quite rested. Tomorrow's rest day will be very welcomed.

Jason A Smith 08-30-2009 03:38 PM

Re: Jason's Workout Log
Yesterday: Rest Day, almost got my 1967 Cougar running after 2 years dormant.




AMRAP in 20 min
5 pull ups
10 push ups
15 squats

20 rounds plus 5 pull ups

a round and a third better than last time. I will pick Mary for the next two times ths comes up, which seems like fairly regularly. I tweaked my calf warming up, hopefully it feels better tomorrow.

Jason A Smith 08-31-2009 09:05 PM

Re: Jason's Workout Log

Bike ride with the kids. CFWU.

AMRAP in 20 min

65 lb thruster
65 lb hang power clean
65 lb SDHP

8 rounds + 5 thrusters

cool down: toes to bar hold L-sit cumulative for 60s, took two times at 30s.

This WOD went better than I expected. Tomorrow is Nate which is another repeat for me, I am going to use the same scaling to see if I can better my effort from last time.

Jason A Smith 09-01-2009 08:16 PM

Re: Jason's Workout Log

CFWU X 2 I really was ready to go after two rounds today


AMRAP in 20 min

2 muscle ups (I did kneeling muscle ups)
4 HSPUs (went to about 2" from floor)
8 2 pood KB swings (52.5 lb DB swings, heaviest I have)

9 rounds plus 2 MUs & 4 HSPUs

I did 6 round last time in 15 minutes, at the 15 minute mark today I had completed 8 rounds, shows you how much I died at the end. This WOD is brutal, I am hoping to get closer to Rx'd next time, real muscle ups, more ROM on the HSPU and I will likely stay the same on the KB swings. Looking forward to resting tomorrow.

Jason A Smith 09-03-2009 09:32 AM

Re: Jason's Workout Log
Yesterday: Rest Day





75-85-95-105-115 (F at .5)

Felt really good, my paleo is going well. Hoping to get to Crossfit Moncton tomorrow night as I am travelling for work today.

Jason A Smith 09-04-2009 06:14 PM

Re: Jason's Workout Log

@ Crossfit Moncton which was top notch BTW, Kevin and his folks super friendly and I had another great workout. That makes three affiliates that I have visisted and it has been a great experience every time.


shoulder press

warm up 65 lbs X 10 95-105(F)-105-110(F)-95


DU's & sit-ups

6:19 - I was happy with my time I tripped up a couple of DU's and I slowed during the sit up's, next time will be shooting for 6:00. Had an awesome seafood meal while out here on the East Coast as well, even went wild and had dessert, which because I am not strict Paleo is okay now and again.

Jason A Smith 09-07-2009 02:15 PM

Re: Jason's Workout Log
Took two rest days in a row. I was quite tired and not well rested after coming back from my business trip. Back on track today.


run 1 mile
21 thrusters 65 lbs
21 pull ups
run 800 m
15 thrusters 65 lbs
15 pull ups
run 400 m
9 thrusters 65 lbs
9 pull ups

18' 28"

I did all the reps unbroken, probably should have used 75 lbs on the thrusters. On another note my Paleo sucked yesterday, but again back on track today. I did quite well whilst on my business trip, only some slight deviations.

Jason A Smith 09-08-2009 04:10 AM

Re: Jason's Workout Log




Clean 95 lbs
Ring Dips

14' 52"

After watching the video of Greg A. doing this I thought I would be around 10 min or so, was I wrong. I think I will up the weight next time to 105 lbs and try to keep my time around 15 min or so. Looking forward to a run tomorrow, hoping for around the 20 min mark. My kast effort was 21' ??".

Jason A Smith 09-09-2009 04:12 AM

Re: Jason's Workout Log


Run 5 km. Time 21'23" which is about the same (within 10s) of my last time. Not sure why, thought I pushd pretty hard. My last run was during the daylight and this one was in the dark at 4:30 am. A little different route, I couldn't remember the same one as last time. Still pleased with my time but I should have pushed a little harder the last half I guess.

Jason A Smith 09-11-2009 08:16 PM

Re: Jason's Workout Log
Yesterday was a rest day.



C & J: warm up @ 95 lbs X 5



Just couldn't budge the 165 at the end. Will be looking for more next time.

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