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

Jason A Smith 09-16-2016 04:42 AM

Re: Jason's Workout Log
 
Monday is typically a rest day, Tuesday was an 18 hour workday and Wednesday was a day to catch up on some sleep. which brought me to yesterday and back into the garage to train.

A. Back Squat @ 40X1, 8-8-8, 3 min - moderate loading, start around 60% RM - [B]225#-230#-235# Went pretty good[/B]
B. Snatch Pull. Above Knee Hang Snatch Pull. Above Knee Hang Squat Snatch, 1.1.1 per min x 9 min - 3 @ 40kg, 3 @ 50kg, 3 @ 60kg - [B]completed, no issues[/B]
C. EMOM x 9 mins:
1st - AMRAP Standing Left Arm KB OH Press @ 21X1 @ 24kg - [B]6-5-6[/B]
2nd -*AMRAP Standing Right Arm KB OH Press @ 21X1 @ 24kg - [B]6-5-6[/B]
3rd - 1 L Sit Rope Climb to ceiling - begin on your ***, maintain L at all times - [B]completed[/B]
D. EMOM x 10 mins:
1st - 3 Strict HSPU, into 6 Kipping HSPU
2nd - 3 Strict Pronated Chest to Bar, into 6 Chest to Bar [B]completed, was a little anxious how this would go but I was very mindful about staying tight in my upper back and keeping a nice fluid kip going both in the pull ups and the HSPUs. Focused on keeping my feet together.[/B]

Jason A Smith 09-18-2016 06:32 PM

Re: Jason's Workout Log
 
1,600m Running @ 50% - [B]7:35[/B]
+
EMOM x 30 mins @ high effort:
1st - 10 cal Rowing @ Damper 10
2nd - 10 Burpees to 6" OH
3rd - 10 cal Rowing @ Damper 5
4th - 10 Box Jump Overs @ 20" - no rebounding, jump all the way over
5th - 10 cal Rowing @ Damper 1
6th - 10 Alternating DB Power Snatch @ 50lbs [B]completed, this actually felt almost easy. I was not really breathing all that hard at all. Pretty much 20s on/40s off[/B]

A. Front Squat @ 40X1, 4-4-4 3 min - moderate, like 70% RM - [B]230-232.5-235#[/B]
B. Squat Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.1 per min x 10 min - 5 @ 80kg, 5 @ 85kg - [B]completed[/B]
C. EMOM x 10 mins:
5 min - 1 Strict HSPU to Deficit every 30 sec - [B]did these to 6.5” went pretty well, could have maybe gone another .5-1” [/B]
5 min - 3 x [1 Ring Muscle-up + 1 Strict Ring Dip] - [B]got all these except the absolute last MU and dip, almost [/B]
D. 10 min @ 85-90%/high effort:
3 Burpees to 6" OH
3 Double KB Hang Power Clean and Overhead @ 16kg/arm
6 Burpees to 6" OH
6 Double KB Hang Power Clean and Overhead @ 16kg/arm
9 Burpees to 6" OH
9 Double KB Hang Power Clean and Overhead @ 16kg/arm
12 Burpees to 6" OH
12 Double KB Hang Power Clean and Overhead @ 16kg/arm
15 Burpees to 6" OH
15 Double KB Hang Power Clean and Overhead @ 16kg/arm
AMRAP DU's in remaining time - [B]220, I used DB’s because I only have one 16kg KB at home.[/B]

1,600m Running @ 50% - [B]7:20, running felt great today[/B]
+
EMOM x 30 mins @ high effort:
1st - 10 cal AirBike
2nd - 10 Hang Power Snatch @ 35kg
3rd - 10 cal AirBike
4th - 10 Step Down Box Jump @ 30"
5th - 10 cal AirBike
6th - 10 Hand Release Burpees*
[B]completed, the bike I tried to stay at or above 75 rpm, HPS was about 15s, BJ’s were 20s, buprees were about 22-24s each set. This “felt” much harder than Friday’s rowing.[/B]

This was the rest of my week of training as in Friday, Saturday and today (Sunday) it was a good week, I continue to feel better each session and things are coming along nicely. Got a wicked knot in my left butt cheek I need to go away as it is causing some soreness in my low back. If I could get that under control I would be away to the races.

Jason A Smith 09-22-2016 04:44 AM

Re: Jason's Workout Log
 
Typical rest day Monday and then back to it Tuesday

1,600m Running @ 50% - [B]7:17[/B]
+
5 sets @ increasing effort per set:
500m Rowing
50 DU's
10 Burpees - no jump @ top
3 min b/t sets
*Set 1 - moderate
*Set 2 - faster than set 1
*Etc.
[B]3:40, 3:15, 2:57, 2:45, 2:30 - rows got faster each time breaks got shorter in b/t movements[/B]

Jason A Smith 09-22-2016 05:02 AM

Re: Jason's Workout Log
 
Trained again last night

A. Back Squat @ 40X1, 6-6-6, 3 min - moderate loading, start around 66% RM - [B]245-250-255# low back and left butt cheek were not enjoying this at all, the knot remains, going to try and work it out[/B]
B. Squat Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 per min x 8 min - 2 @ 40kg, 3 @ 50kg, 3 @ 60kg - [B]completed used 95-115-135# , this was written as 8 minutes, not 6 so I did 8 minutes[/B]
C1. Press @ 11X1, 6-9 tough reps x 3 sets, 1:30 min - [B]95#(9), 105#(9), 115#(6)[/B]
C2. Strict Pronated Chest to Bar @ 21X0, AMRAP unbroken x 3 sets, 1:30 min - [B]10-7-6 (my best ever is 12 so this is coming back)[/B]
D. EMOM x 9 mins:
1st - AMRAP unbroken Wall Facing Strict HSPU - [B]7’s stopped when my shoulder told me to.[/B]
2nd - 30 sec Weighted Hang from Rings - [B]completed with 25# added[/B]
3rd - 10 Strict Toes Through Rings - [B]done, last two sets were 8/2 as grip was failing.*[/B]

Good session last night. I may have to take a week or two away from squatting to see if I can finally get all this back/hips/butt crap to go away for good. It actually feels pretty good except for what feels like a strain in my left side, or knot or something. I have been stretching and using the lacrosse ball and so far nothing seems to get it to release.

Milton Brisson 09-22-2016 09:09 PM

Re: Jason's Workout Log
 
[QUOTE=Jason A Smith;1265171].... I may have to take a week or two away from squatting to see if I can finally get all this back/hips/butt crap to go away for good. It actually feels pretty good except for what feels like a strain in my left side, or knot or something. I have been stretching and using the lacrosse ball and so far nothing seems to get it to release.[/QUOTE]

From one old-timer to another....is there anyone in your neck of the woods who does Graston or ART? I had some of that done a while ago and it really cleared up some issues. I mean, it was like voodoo!

Training looks good, as always! Stay healthy and mend-up....that Open will creep up quick you know!:D

Jason A Smith 09-23-2016 04:12 AM

Re: Jason's Workout Log
 
[QUOTE=Milton Brisson;1265187]From one old-timer to another....is there anyone in your neck of the woods who does Graston or ART? I had some of that done a while ago and it really cleared up some issues. I mean, it was like voodoo!

Training looks good, as always! Stay healthy and mend-up....that Open will creep up quick you know!:D[/QUOTE]

Thanks, there are some decent people locally but they book up quick, earliest I could get in was next week, so I am booked in. I am not too concerned about the Open, my lungs are feeling fine, and gymnastics stuff is coming along nicely and my shoulders both feel really good. I did some of my own self mobilizing and I feel pretty good this morning

Back to it last night.

1,600m Running @ 50% - [B]7:17[/B]
+
5 sets @ increasing effort per set:
15 cal AirBike
10 Air Squats
10 Power Clean @ 40kg
10 Air Squats
15 cal AirBike
3 min b/t sets
*Set 1 - moderate
*Set 2 - faster than set 1
*Etc.
[B]3:22, 3:00, 2:46, 2:35, 2:20, the bike I picked it up and went 65,67,69,71,75 rpm shortened breaks in between movements from 10 counts to no counts and went from doubles to UB on the PCs. I would say the last one was 95-97% effort and I made it hurt[/B]

I am just up and getting ready to head to the pool to swim some laps, this is basically a rest day.

Jason A Smith 09-24-2016 11:53 AM

Re: Jason's Workout Log
 
I swam yesterday and it went better. I got some tips from the lifeguard. I think she felt bad for me. The discomfort in my left hip/low back continues, it is even causing some left knee pain. I trained today and did what was written but it was not the most fun I have had in the gym by any stretch

A. Front Squat @ 40X1, 3-3-3 3 min - moderate, like 75% RM - [B]245-250-255# this did not feel good at all, mostly just the last couple inches standing the weight up.[/B]
B. High Hang Squat Clean. Push Jerk, 2.2 every 1:30 min x 6 sets - start @ 60kg, add 5 kg per set - [B]135-145-155-165-175-185# similar to the squats, not feeling great standing weight up, other wise fine[/B]
C. EMOM x 10 mins:
5 min - 3 Fast Burpee Ring Muscle-ups
5 min - 3 Fast Burpee Bar Muscle-ups
[B]this all went quite well, no misses ring MUs took about 25s each minute, bar was about 15, much easier set up[/B]
D. 10 min @ 85-90%/high effort:
50 DU's
10 OHS @ 40kg
5 Bar Facing Burpees
[B]6 rounds even, similar (but a lot less) discomfort on the OHS. Something in there is messed.[/B]

I am hoping I have some muscle strain/cramping/spasm stuff going on. I am training tomorrow but it is just running, biking and rowing so very low impact. I need to have this calm down so I can get back to normal............which at this point I have no idea what that would be like, it seems like forever since I was not working around something.

Jordan Derksen 09-25-2016 11:48 AM

Re: Jason's Workout Log
 
Hey buddy, hope your hip stuff clears up soon! Not sure what lower body warmups or mobilizing you're doing, but I've been following defranco's limber 11 for some time now as a warmup. I basically don't even stretch anymore post workout. I was having a hamstring knot for a while during hockey and since starting his warmup and doing some unilateral leg work in training my hips feel great. To be fair I've never had hip problems but when doing lunges and split squats I do notice a huge difference side to side because of all the heavy split jerking I used to do; hopefully clearing this up now will help avoid any further issues down the road.

Just some suggestions for you, I know how much it sucks to have to back off of training!

Jason A Smith 09-25-2016 05:25 PM

Re: Jason's Workout Log
 
Even though I was pretty stiff and sore today I did some stuff around the house and got to it anyways, today was a low impact kind of day.

1,600m Running @ 50% - [B]7:11[/B]
+
3 sets:
30 sec Rowing @ 85-90%
30 sec Rowing @ 50%
30 sec Rowing @ 85-90%
30 sec Rowing @ 50%
30 sec Rowing @ 85-90%
30 sec Rowing @ 50%
30 sec Rowing @ 85-90%
30 sec transition
30 sec AirBike @ 85-90%
30 sec AirBike @ 50%
30 sec AirBike @ 85-90%
30 sec AirBike @ 50%
30 sec AirBike @ 85-90%
30 sec AirBike @ 50%
30 sec AirBike @ 85-90%
30 sec transition*
[B]943-924-924m each set, tried to row about 1:45/2:10 for each 50-49-52 calories each set, tried to stay 70-50rpm each time out, sweaty.[/B]

I have a busy week at work this week so no training until Friday which will give me a chance to rest my back and hips. I am going to stay away from squatting and lifting in general until I think I can start back up without any pain. Weird part was this all started on the right side of my low back and has now made it's way over to the left side. Quite bizarre.

Jason A Smith 09-25-2016 05:37 PM

Re: Jason's Workout Log
 
[QUOTE=Jordan Derksen;1265220]Hey buddy, hope your hip stuff clears up soon! Not sure what lower body warmups or mobilizing you're doing, but I've been following defranco's limber 11 for some time now as a warmup. I basically don't even stretch anymore post workout. I was having a hamstring knot for a while during hockey and since starting his warmup and doing some unilateral leg work in training my hips feel great. To be fair I've never had hip problems but when doing lunges and split squats I do notice a huge difference side to side because of all the heavy split jerking I used to do; hopefully clearing this up now will help avoid any further issues down the road.

Just some suggestions for you, I know how much it sucks to have to back off of training![/QUOTE]

Thanks for the suggestion. I saw you doing that so I checked it out. I have ben incorporating that as well as as a LOT of other mobility and stretching that I do quite regularly. I found smashwerx which has a lot of good stuff on it as well as I usually do a shoulder warm up and the 5 way shoulder when I do upper stuff. I probably spend about as much time stretching and doing recovery as I do training. Sign of the times as I get older. hahahaha. I am pretty sure I have a strain way deep in there somewhere. It will work itself out and I will be good as new.


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