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Jason A Smith 10-30-2009 01:56 PM

Re: Jason's Workout Log
Yesterday: Rest day

Slept 9 hrs last night, feel much better.



Weighted Pull ups

Started out relatively light. Pretty pleased that's me + 1/3 bodyweight. I put plates in a backpask to do this, I am not sure if I shoulod try something else next time. I don't want it to rip. I would love to do this with 50% BW. On a side note I am starting my own 30 day strict Paleo run on Sunday. A little bit of concern but I'll make it.....I think.

Jason A Smith 10-31-2009 10:42 PM

Re: Jason's Workout Log

Tabata Something else

pull ups 71
push ups 82
sit ups 90
squats 127

total = 370

compared to last time 296 ! A 25% improvement, I guess Crossfit works ! my last run through Tabata was mid-August so in 2.5 months I have made some progress.

Jason A Smith 11-01-2009 01:51 PM

Re: Jason's Workout Log

CFWU X 3 less sit ups, and I did 15 push ups each round instead of ring dips. Shoulder is still sore

4 rounds for time:

50m walking lunge
50 sit ups


Happy I was able to go sub 15 min on this. Tomorrow is a rest day, and I am going to jump ahead one full cycle and go directly to Nate, back squats and Annie. I am not well equipped for the other three workouts. Will be heading back to Winnipeg on Friday so looking forward to going to Crossfit Winnipeg for a few workouts. Also, today is day 1 for my "Whole30" run through November. So far, so good.

Jason A Smith 11-03-2009 07:57 PM

Re: Jason's Workout Log

CFWU X 3 (only did 5 ring dips & pull ups each round)

AMRAP in 20 min
2 muscle ups
8 DB swings 52.5 lbs

11 rounds

This is my third time through Nate, first time about three months ago I got 6 rounds and a bit in 15 min, without muscle ups and bridged HSPU's. This time, I had one 10 lb bumper as a barrier on HSPU's which is better than last time and I did all the muscle ups except the absolute last one legit. (The last one I needed a bit of assistance). Very happy with my progress, way to go Crossfit Rocanville. This is also day 3 of my whole30. I am trying for strict paleo, proper rest, and hitting my workouts. So far, so good. Looking ofrward to doing some back squats tomorrow, and then taking my third round with "Annie".

Jason A Smith 11-05-2009 10:08 PM

Re: Jason's Workout Log
Took a rest day yesterday as my schedule didn't allow time for a workout.



Back Squat

Went pretty well, first time with back squats. Played hockey tonight for the frist time this year, never even broke a sweat or was breathing terribly hard. Hoping to wake up early enough tomorrow morning to do Annie, otherwise I'll just take my jump rope with me and do it Winnipeg. Working out at Crossfit Winnipeg this weekend.

Jason A Smith 11-07-2009 09:51 AM

Re: Jason's Workout Log
Took yesterday as a rest day:

Today @ Crossfit Winnipeg


Run 800m
Rest 3:00
AMRAP in 4:00 of DU's. I did a set of 204, and a set of 88
Rest 3:00
Run 800m
Rest 3:00
6 sets of 5 24" box jump. I did one set of ten at the end once I got the rhythym and didn't look like a fool.
Rest 3:00
Run 800m

Last run was timed at 2:53. I think the others were around the 3:00 mark. I wouls love to run a sub 2:50. Had lots of fun with Brennan and all the ladies. It seems everytime I go to an affiliate there arenothing but ladies. One reason I would love to take my wife. She still hasn't agreed to try it out, but I'm still working on her. Once she got pull ups I think she'd be hooked ! I am going to do my whole cycle at Crossfit Winnipeg and then home. I will giv'r til the end of November and then take a break, do one more month and then I think a cycle of Starting Strength.

Jason A Smith 11-08-2009 11:47 AM

Re: Jason's Workout Log
Today @ Crossfit Winnipeg:


3 rounds for time:

20 front squats 1/2 BW (used 2 35 lb KB's)
row 600m


Tough workout today, I am very stiff and sore right now. One more to go in my cycle and then a rest day. Looking forward to working out w/ people again tomorrow before heading home.

Jason A Smith 11-09-2009 11:06 AM

Re: Jason's Workout Log
Today, finished my cycle at Crossfit Winnipeg:


did some work on cleans w/ Brendan. Getting much better but still a ways to go.

for time:
100 burpees
125 KB swings 1.5 pood
150 box jumps 20"


Burpees were quick as were the jumps, the swings killed me.

Jason A Smith 11-11-2009 01:08 PM

Re: Jason's Workout Log

Still a little stiff and sore. I pushed my last cycle very hard.


Crossfit Total:

Back Squat: 235
Shoulder Press: 120
Deadlift: 300

Total: 655

All PR's ! I tried and failed to get 250 on the back squat, I am hoping to get to 700 in the next few months. I know I will have to put on 20 lbs in ech of the back squat and deadlift. I am also going to log my food and rest here as well.

Food: My paleo has been good. I have had 4 non-paleo items. A half brownie, 1 cookie, a latte from Starbucks and homemade apple crisp w/ vanilla ice cream. Otherwise steady going.

Rest: I have been getting 7+ hrs of sleep except Monday night which was only 4 hrs. Boo. Back on track though.

Jason A Smith 11-12-2009 10:07 PM

Re: Jason's Workout Log
Well I have hit a turning point in my training. I gave it much thought I decided that I would like to build some strength and therefore will have my last mainpage WOD tomorrow. I played hockey tonight and I think that was enough. I am also cutting short my 30 day paleo stint to do SS and GOMAD to gain some muscle mass and strength. I would like to compete at the westren Canadian sectionals in Feb so this is what I think will be the best route. I will cintinue to track my progress here. I doubt I will get 70s big, but I am hoping to make some big gains. Interested to what my CFT looks like at the end of my cycle. I am going to go until mid-January when I will return to regular Crossfit WOD's.

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