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

Jason A Smith 10-09-2017 07:27 AM

Re: Jason's Workout Log
 
A. 10 min:
2 min Rowing @ 75-80%
30 sec Walk
2 min AirBike @ 75-80%
30 sec Walk
[B]completed around 2:00/500m pace, 65 rpm[/B]
B. 5 Above Knee Hang Power Snatch @ Low Load per min x 5 mins - [B]75-80-85-90-95#[/B]
C. 5 Above Knee Hang Power Clean @ Low Load per min x 5 mins - [B]115-120-125-130-135#[/B]
D. Barbell Reverse Lunges, 10/leg x 3 sets, 2 min b/t - alternate legs, set 1 EZ, set 2 Moderate, set 3 Challenging - [B]65-95-125#[/B]
E. 10 min AMRAP:
3 Strict Pronated Chest to Bar
6 Hand Release Push-ups
9 Air Squats
[B]15 rounds even in 10:20[/B]

10 sets @ 85-90%/High Effort:
200m Run
10 KBS @ 24kg
10 Step Down Box Jumps @ 24”
1:30 min b/t sets
[B]completed, each set less than 1:30[/B]
+
EMOM x 10 mins:
1st - 30-45 sec HS Hold Against Wall
2nd - 30-45 sec Hang from Rings
[B]completed all 30s[/B]

A. 10 min:
2 min Rowing @ 75-80%
30 sec Walk
2 min AirBike @ 75-80%
30 sec Walk
[B]completed 2:00/500m and around 64-65 rpm[/B]
B. 5 Legless Rope Climb to ceiling for time - begin seated on floor - [B]1:05[/B]
C. Press @ 11X1, work to a challenging set of 5 - [B]105# for five and 120# for four, could not safely make the last rep[/B]
D. 5 Legless Rope Climb to ceiling for time - begin seated on floor - [B]1:20[/B]
E. EMOM x 10 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 20-30 sec Hollow Rocks
[B]completed, all 20s[/B]

A. OHS, work to a moderate effort set of 5 -[B] 70kg, I was not feeling overly great on these today so called it here[/B]
B. 1 Halting Snatch Deadlift + 1 Snatch Pull every 30 sec x 10 sets - reset b/t reps off floor, 5 @ 70kg, 5 @ 80kg - [B]completed[/B]
C. 5 Above Knee Hang Muscle Snatch @ Moderate Load x 5 mins - maybe 35-40kg - [B]completed at 35kg[/B]
D. 1 Halting Clean Deadlift + 1 Clean Pull every 30 sec x 10 sets - reset b/t reps off floor, 5 @ 90kg, 5 @ 100kg - [B]completed[/B]
E. 5 Above Knee Hang Muscle Clean @ Moderate Load x 5 mins - maybe 55-60kg - [B]completed at 55kg [/B]
[B]By the end of all these pieces my thumbs were done. Actually ended up with blisters on both…..ouch[/B]
F1. Strict HSPU, AMRAP unbroken x 3 sets, 1 min - [B]I was able to do 12’s across the board here[/B]
F2. 8-12 Left Arm DB Rows @ 20X0 x 3 sets, 1 min
F3. 8-12 Right Arm DB Rows @ 20X0 x 3 sets, 1 min [B]completed with a 45# DB 12’s for all[/B]

20 min EZ:
15 cal Rowing
15 Alternating Step-ups onto 20"
15 cal AirBike
15 KBS @ 16kg
[B]5 rounds + 5 calories rowing[/B]
+
Rest as needed
+
20 min @ 85-90%/High Effort:
5 Strict Pronated Chest to Bar
10 Push-ups
15 Air Squats
20 Double Unders
[B]14 rounds even, all UB except one. [/B]

Jason A Smith 10-24-2017 04:23 PM

Re: Jason's Workout Log
 
A. EMOM x 10 mins:
1st - 45 sec Rowing @ 75-80%
2nd - 10-15 sec L Sit on top of Rings
[B]completed at 1:45/6/500m and 12s L-sit[/B]
B. 1 Power Snatch + 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch @ 40-50kg per min x 5 mins - [B]40-45-45-50-50kg[/B]
C. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Above Knee Hang Power Clean @ 65-75kg per min x 5 mins - [B]65-65-70-70-75kg[/B]
D. EMOM x 10 mins:
1st - 45 sec AirBike @ 75-80%
2nd - 45 sec FLR on Rings
[B]completed at 67-68 rpm and UB on the rings, really stiff and sore today felt ok lifting but not great[/B]

20 min EZ:
500m SkiErg @ Damper 1 @ 2:10-2:20/500m
50ft Shuttle Running x 20 lengths
[B]5 rounds even[/B]
+
Front Squat, work to a moderate effort set of 5 - [B]205#[/B]
+
EMOM x 20 mins:
1st - 1 Legless Rope Climb to 15ft - begin from seated -
[B]had to do two here (no ropes hung that high)[/B]
2nd - 10 Strict Toes Through Rings
3rd - AMRAP unbroken Strict HSPU - 34” max hand width - [B]12-10-9-10-8[/B]
4th - 20-30 sec Ring Dip Lockout - [B]all 20s[/B]

10 min Warm-up:
10 cal Rowing
10 Walking Lunges
10 cal AirBike
10 KBS @ 16kg
[B]4 rounds even[/B]
+
Complete 1 round @ High Effort every 6 mins x 6 sets:
10 cal SkiErg @ Damper 5
10 Deadlift @ 95lbs
10 cal SkiErg @ Damper 5
10 Front Rack Barbell Reverse Lunges @ 95lbs
10 cal SkiErg @ Damper 5
10 Push Jerk @ 95lbs
[B]3:10, 315, 3:03, 3:00, 3:00, 3:00 - mostly a function of the distance between the bar and the ski erg[/B]

A. 1 Squat Snatch + 1 Below Knee Hang Squat Snatch + 1 Above Knee Hang Squat Snatch x 6 sets, rest as needed b/t - 2 @ 115lbs, 2 @ 125lbs, 2 @ 135lbs - [B]completed, no issues[/B]
B. 3 Front Squat + 1 Split Jerk x 6 sets, rest as needed b/t - 2 @ 165lbs, 2 @ 175lbs, 2 @ 185lbs - [B]completed, shoulders felt tight on these[/B]
C. Barbell Romanian Deadlifts @ 40X0, 5 reps @ Moderate Load every 2 min x 5 sets - [B]165# for all[/B]
D. EMOM x 20 mins:
1st - 2-3 Weighted Strict Pronated Chest to Bar - [B]15# all 3’s[/B]
2nd - 2-3 Strict HSPU to Deficit @ 40X0 - [B]3’s at 2.5”[/B]
3rd - 5 Strict Knees to Elbows - [B]completed[/B]
4th - 2-3 Strict HSPU to Deficit @ 40X0 - [B]3’s at 2.5”[/B]

30 min EZ:
4 min Rowing @ Damper 1 @ 2:10-2:15/500m
2 min Alternating TGU’s @ 16kg KB
4 min AirBike
2 min Single Unders
[B]completed at 2:10 on the rower, 6 TGU’s/2 min, 58-59 rpm on the bike[/B]
+
For time:
Rowing Cals - 9,15,21
Thrusters @ 95lbs - 5,5,5
Double Unders - 50,50,50
Thrusters @ 95lbs - 5,5,5
AirBike Cals - 9,15,21
Thrusters @ 95lbs - 5,5,5
Double Unders - 50,50,50
Thrusters @ 95lbs - 5,5,5
[B]13:55, that was rough. I was hoarse for a while afterwards. Thrusters felt pretty decent though. There was minimal breaks and pace was ok only way I go faster is if I pushed harder on the bike/rower[/B]

Jason A Smith 11-30-2017 09:17 PM

Re: Jason's Workout Log
 
Been training, but not logging, actually through a full almost six weeks since I logged anything but here it is.

A. 10 min EZ:
10 cal Rowing
10 Alternating Step-ups onto 24”
[B]8 rounds even, felt good [/B]
B. Power Snatch Cluster, 1.1.1 - work to a moderate effort set - [B]65kg, thought about 70 but called it[/B]
C. Front Squat @ 22X1, 2 reps per min x 10 mins - use 85kg per set - [B]completed, from video I could stay more upright but not too bad[/B]
D. EMOM x 10 mins @ High Effort:
1st - 30 sec Barbell Alternating Step-ups onto 20” @ 95lbs - switch legs on top of the box
2nd - 30 sec Burpees to 6” OH
[B]completed, 10 reps of each for each interval[/B]

A. 10 min EZ:
10 cal AirBike
1/arm TGU @ 16kg/arm
[B]7 rounds total[/B]
B. 2 Ring Muscle-ups every 30 sec x 5 sets - focus on smooth/tight kip/relaxed effort
[B]completed, this felt slow and heavy[/B]
C. 2 Bar Muscle-ups every 30 sec x 5 sets - same as above - [B]completed, felt same as above[/B]
D1. Strict HSPU to Deficit @ 40X0, 4-5 tough reps x 3 sets, 10 sec - [B]1.5” deficit 5 each time[/B]
D2. Weighted Strict Ring Dips @ 40X0, 4-5 tough reps x 3 sets, 2 min - [B]used 10# - 5,4,5[/B]
D3. Strict Weighted Pronated Pull-ups @ 40X0, 4-5 tough reps x 3 sets, 2 min - [B]10# - 5’s[/B]
E. 10 min @ High Effort:
5 Strict Toes Through Rings
10 Push-ups
30 DU’s
[B]9 rounds total. Fell off 1 round/min pace at 5 rounds mostly UB [/B]

A. 10 min EZ:
10 cal Rowing
10 Step Down Box Jumps @ 20”
[B]8 rounds even[/B]
B. Power Clean Cluster, 1.1.1 - work to a moderate effort set - [B]85kg[/B]
C. Back Squat @ 22X1, 2 reps per min x 10 mins - use 100kg per set - [B]completed, hips were tight today. I spent quite a bit of time afterwards stretching which helped[/B]
D. EMOM x 10 mins @ High Effort - wearing 20lbs vest:
1st - 30 sec Jumping Switch Lunges
2nd - 30 sec FLR on Rings
[B]as a non-vest owner I improvised. I used 10# DBs per hand and had 20# worth of plates stacked on my back, did the trick. Did 22 lunges per set.[/B]

A. 10 min EZ:
10 cal AirBike
5 Left Arm Hang KB Snatch @ 16kg
5 Right Arm Hang KB Snatch @ 16kg
[B]7 rounds even, Smallest I have is 16kg so I used that[/B]
B. 3 Chest to Bar every 20 sec x 5 sets, into…
3 Toes to Bar every 20 sec x 5 sets
[B]completed, went with regular kipping C2B, went ok. still some slight impingement on the right side [/B]
C. EMOM x 10 mins:
1st - 2 Legless Rope Climb to ceiling
2nd - 20-40 sec Ring Dip Lockout
[B]completed, the rest in between rope climbs got longer each time, went 30s for two then 20s on the lockout, those are harder than you would think[/B]
D. 10 sets @ 85-90%/High Effort:
1 min Rowing
1 min Walk
1 min AirBike
1 min Walk
[B]completed, went 20-17 calories each time out. Been fighting a cold so I tried to be smart about this and not kill myself on it.[/B]

Jason A Smith 11-30-2017 09:20 PM

Re: Jason's Workout Log
 
This was week 2:

A. 10 min EZ:
15 cal Rowing
30 DU’s
[B]7 rounds completed[/B]
B. 1 Power Snatch + 1 Above Knee Hang Power Snatch, work to a challenging set
[B]70 kg, this went pretty well. Felt good throughout[/B]
C. Front Squat @ 22X1, 2 reps per min x 8 mins - use 90kg per set [B]completed, no issues good reps[/B]
D. EMOM x 12 mins @ High Effort:
1st - 30 sec DB Left Leg Rear Foot Elevated Split Squats @ 20X0 - 35lbs/hand
2nd - 30 sec Burpees - no jump at top
3rd - 30 sec DB Right Leg Rear Foot Elevated Split Squats @ 20X0 - 35lbs/hand
4th - 30 sec Burpees - no jump at top
[B]completed. 10 splits squats and 12 burpees each time[/B]

A. 10 min EZ:
15 cal AirBike
30 Alternating Step-ups onto 20”
[B]4 rounds in 10:15[/B]
B. 3 Ring Muscle-ups per min x 3 mins - [B]completed[/B]
C. 3 Bar Muscle-ups per min x 3 mins - [B]completed[/B]
D1. Wall Facing Strict HSPU, AMRAP unbroken x 5 sets, 1:30 min - [B]5-4-4-4-4[/B]
D2. Strict Pronated Lean Away Pull-ups @ 40X0, AMRAP unbroken x 5 sets, 1:30 min - [B]6-5-5-5-5[/B]
E. 10 min @ High Effort:
10 cal AirBike
10 Left Arm Hang KB Snatch @ 16kg
10 cal AirBike
10 Right Arm Hang KB Snatch @ 16kg
[B]4 rounds + 10 calories, breathing still not great but better[/B]

A. 10 min EZ:
15 cal Rowing
15ft HS Walk
[B]6 rounds completed, HS walking was a little rusty [/B]
B. 1 Power Clean + 1 Above Knee Hang Power Clean, work to a challenging set [B]90kg, mostly just limited by the HPC[/B]
C. Back Squat @ 22X1, 2 reps per min x 8 mins - use 105kg per set - [B]completed[/B]
D. EMOM x 12 mins @ High Effort:
1st - 30 sec Barbell Left Leg Russian Step-ups onto 20” @ 95lbs
2nd - 30 sec Rowing
3rd - 30 sec Barbell Right Leg Russian Step-ups onto 20” @ 95lbs
4th - 30 sec Rowing
[B]completed, went 8,9,10 on the step ups and rowed 12 calories per set[/B]

A. 10 min EZ:
15 cal AirBike
2/arm TGU @ 16kg KB
[B]completed 4 rounds total[/B]
B. 5 Chest to Bar per min x 3 mins, into…
5 Toes to Bar per min x 3 mins
[B]completed, regular kip C2B felt better this week [/B] C. EMOM x 15 mins:
4 Strict Pronated Pull-ups + 5 Push-ups + 6 Jumping Switch Lunges [B]really happy with this, all UB and felt good no movement restrictions at all and I thought I moved very well and consistently[/B]
D. 5 sets @ 85-90%/High Effort:
2 min Rowing
2 min Walk
2 min AirBike
2 min Walk
[B]completed, was 1:51 pace on the row and about 65-66 rpm on the bike, went 560m and 31-32 calories each time. Still fighting some congestion so tired not to kill myself.[/B]

A. 10 min EZ:
15 cal Rowing
15 sec Hollow Rocks
[B]completed 6 rounds total[/B]
B. EMOM x 9 mins:
3 min - 1 Push Press + 1 Push Jerk + 1 Split Jerk - start @ 135lbs, add 5 lbs per min
3 min - 1 Push Jerk + 1 Split Jerk - start @ 155lbs, add 5 lbs per min
3 min - 1 Split Jerk - start @ 175lbs, add 5 lbs per min [B]completed as written, did not feel great at all[/B]
C. 20 min @ 85-90%/High Effort:
27 cal AirBike
21 Russian KBS @ 32kg
15 Wall Balls @ 20lbs
9 Burpee Box Jump Overs @ 24”
[B]4 rounds plus 12 calories on the bike[/B]

Jason A Smith 11-30-2017 09:24 PM

Re: Jason's Workout Log
 
Week 3:

A. 10 min EZ:
15 cal Rowing
15 DU’s
15 Air Squats
15 DU’s
[B]5 rounds on the nose[/B]
B. Power Snatch Cluster, 1.1.1 - work to a challenging set [B]70kg, got one at 74kg but missed the second and called it. Would like this to get to 75kg+ in the next little while. Coming, slowly.[/B]
C. Front Squat @ 22X1, 1 rep per min x 10 mins - 5 min @ 95kg, 5 min @ 100kg - [B]completed, no issues[/B]
D. EMOM x 10 mins @ High Effort:
1st - 20 sec Barbell Jumping Switch Lunges @ 45lbs - [B]16 each time, I assume this was racked in the back[/B]
2nd - 20 sec AirBike @ 90% Effort - [B]11 calories each time at around 85rpm, this hurt a little last couple sets. Ouch[/B]

A. 10 min EZ:
10 cal AirBike
10ft HS Walk
15 sec Basic Ring Swings on Rings with Towel [B]6 rounds, HS walking now is a little tricky with the small space, but let’s keep this up a bit so I don’t lose it[/B]
B. 5 Ring Muscle-ups per 1:30 min x 2 sets - try to keep your feet down more as you descend down out of the reps
[B]completed, I thought better especially first 3-4 reps like you said. I will try and keep working these every week to improve them[/B]
C. 5 Bar Muscle-ups per 1:30 min x 2 sets - these look good [B]completed, not a problem just a matter of building up volume on these. They look easier than they feel right now[/B]
D. EMOM x 20 mins:
1st - 3 Kipping HSPU to Deficit @ 40X0 - [B]5” for 3 sets, 6.5” for 3 sets, 7.5” for 2 sets, 8.5” for 2 sets. Best these have been in a while[/B]
2nd - 3 Weighted Strict Parallel Grip Pull-ups on Rings @ 40X0 - [B]10# for 3, 11.25# for 3, 12.5# for 2, 15# for 2[/B]
E. 10 min @ High Effort:
40 DU’s
10 KBS @ 24kg
10 Hand Release Push-ups
[B]7 rounds + 20 DUs at 10 minutes, finished round 8 at 11:00 because.Any slowing down was just the push ups otherwise felt good doing this one[/B]

A. 10 min EZ:
10 cal Rowing
10 Alternating Step-ups onto 24”
5 Left Arm Hang KB Snatch @ 16kg
5 Right Arm Hang KB Snatch @ 16kg
[B]5 rounds[/B]
B. Power Clean Cluster, 1.1.1 - work to a challenging set [B]95kg, funny I totally missed the first one and then went and did three pretty easy right after that[/B]
C. Back Squat @ 22X1, 1 rep per min x 10 mins - 5 min @ 110kg, 5 min @ 115kg - [B]completed, I pulled out my lifting shoes about 1/3 of the way through. Tight today in glutes.[/B]
D. EMOM x 10 mins @ High Effort:
1st - 8 Front Rack Barbell Alternating Step-ups onto 20” - challenging load, alternate legs on top of the box - [B]50kg for all, hard on the wrists more than anything[/B]
2nd - 20 sec Rowing @ 90% Effort - [B]about 1800 cal/hr and 9-10 calories each time[/B]

A. 10 min EZ:
15 cal AirBike
15 sec Hollow Rocks
15 sec Basic Ring Swing on Rings with Towel
[B]completed 5 rounds total[/B]
B. 5 Chest to Bar per min x 5 mins, into…
5 Toes to Bar per min x 5 mins
[B]completed, went well regular kip on the C2B again, getting better still needs better rhythm. Shoulders like these a lot better then butterfly[/B]
C. EMOM x 20 mins @ High Effort:
1st - 35 DU’s + 1 Legless Rope Climb to ceiling - from seated
2nd - 16 Jumping Switch Lunges + 8 Hand Release Push-ups [B]completed, all UB and quick sets no issues here[/B]
D. 5 sets @ 85-90%/High Effort:
2 min Rowing
2 min Walk
2 min AirBike
2 min Walk
[B]pretty much identical efforts to last week, although a little better. Breathing still not fantastic, better but not fantastic[/B]

A. 10 min EZ:
15 cal Rowing
1 Wall Walk + 10 sec Wall Facing HS Hold
15 cal Rowing
1 Strict Ring @ 50X0 + 10 sec Ring Dip Lockout [B]completed rounds + 15 calories of rowing[/B]
B. EMOM x 10 mins:
5 min - 1 BTN Split Jerk + 1 Split Jerk - start @ 60kg, add 5kg per min
5 min - 1 Split Jerk @ 85-95kg per min
[B]called this off at 7 minutes (2 at 85kg) felt hyperextended in my low back during the jerk catch so decided to stop before I got hurt.[/B]
C. 20 min @ 85-90%/High Effort:
20 cal AirBike
20 OHS @ 35kg
20 cal Rowing
20 Power Clean @ 35kg
[B]4 rounds @ 22:35, was finished the OHS at 20 minutes. This was hard[/B]

Jason A Smith 11-30-2017 09:29 PM

Re: Jason's Workout Log
 
Week 4:

A. 10 min EZ:
2,000m Rowing
Single Unders Remaining Time
[B]8:00 of rowing and 2:00 of skipping[/B]
B. Power Snatch, work to a single - [B]76 kg, a little tentative today, was hoping for closer to 80kg, but wasn’t happening[/B]
C. Front Squat @ 22X1, 1 rep per min x 10 mins - 10 min @ 100kg - [B]completed no issues[/B]
D. 5 sets @ High Effort:
30 sec Wall Balls
30 sec DU’s
1 min Walk
[B]went 15-50 each set, no issues here[/B]

A. 10 min EZ:
15 cal AirBike
10ft HS Walk
3 Basic Ring Swings
3 Ring Swing into Pull-up - focus on getting those feet down after kip - [url]https://www.youtube.com/watch?v=iKEt7vwwL9M[/url]
[B]Completed 5 times through. HS walking was on point today[/B]
B. 7 Ring Muscle-ups x 1 set, rest as needed
[B]completed, as usual working on keeping the rings in tight and my feet down to the back swing[/B]
C. 7 Bar Muscle-ups x 1 set
[B]completed, these were as usual harder than they looked[/B]
D. EMOM x 20 mins:
1 Strict HSPU to Deficit + 1 Legless Rope Climb to ceiling - start from seated [B]completed, I only used a 2.5” deficit for the HSPU, in hindsight I likely could have used more [/B]
E. 10 min @ High Effort:
5 Burpee Box Jump Overs @ 24”
10 Power Clean @ 45kg
15 Air Squats
[B]6 rounds + 3 PCs. I did this whole session starting at 8pm…..after dinner (for work) at the Keg. Moved pretty well considering.[/B]

A. 10 min EZ:
10 cal Rowing
20 DU’s
[B]9 rounds complete[/B]
B. Power Clean, work to a single - [B]100kg, pretty ugly rep, wide catch etc. but most I have done for a while[/B]
C. Back Squat @ 22X1, 1 rep per min x 10 mins - 10 min @ 115kg - [B]completed, no issues, again wore my lifting shoes[/B]
D. EMOM x 10 mins @ High Effort:
1st - 10 Back Rack Barbell Alternating Step-ups onto 20” - challenging load, alternate legs on top of the box
2nd - 10 Burpees to 6” OH
[B]completed, went 40,40,45,45,45kg with step ups, burpees were all done in about 20s each set[/B]

A. 10 min EZ:
20 cal AirBike
20 sec Basic Ring Swing on Rings with Towel
[B]4 rounds through on this one[/B]
B. 10 Chest to Bar per 2 min x 2 sets, into…
10 Toes to Bar per 2 min x 2 sets
[B]completed, shoulders tight but not horrible[/B]
C. EMOM x 20 mins @ High Effort:
1st - 16 Wall Balls @ 20lbs
2nd - 12 Step Down Box Jumps @ 24"
3rd - 16 KBS @ 24kg
4th - 12 Step Down Box Jumps @ 24”
[B]completed, this was good moved well all BJ’s were done in 20-21s [/B] D. 3 sets @ 85-90%/High Effort:
3 min Rowing
3 min Walk
3 min AirBike
3 min Walk
[B]completed, rowed 1:54m/500m pace about 800m, bike was 63-65 rpm each time, made 44,45,46 calories each time and 2.0km[/B]

A. 10 min EZ:
10 cal Rowing
10ft HS Walk
[B]8 rounds even[/B]
B. 1 Paused Push Press + 1 Paused Push Jerk + 1 Paused Split Jerk x 5 sets, rest as needed b/t - start @ 50kg, add 5kg per set
[B]completed, felt pretty good[/B]
C. Split Jerk, work to a moderate effort single
[B]worked up to 95kg for a sloppy single. Went 75-80-85-90-90-95kg EMOM better than the last couple weeks[/B]
D. 20 min @ 85-90%/High Effort:
20 Alternating Step-ups onto 26”
15 Hand Release Push-ups
10 Strict Toes Through Rings
5 Left Arm Hang KB Snatch @ 24kg
5 Right Arm Hang KB Snatch @ 24kg
[B]6 rounds plus step ups[/B]

Jason A Smith 11-30-2017 09:31 PM

Re: Jason's Workout Log
 
I ended up getting sick somewhere in the middle of all that and took a few days off of training. Because of that I had to stagger my weeks stuff and ended up progressing a few session into a 5th week here:

A. 10 min EZ:
15 cal AirBike
10ft HS Walk
3 Basic Ring Swings
3 Ring Swing into Pull-up - focus on getting those feet down after kip - [url]https://www.youtube.com/watch?v=iKEt7vwwL9M[/url]
[B]Completed 5 rounds[/B]
B. 15 Chest to Bar per 2 min x 1 set, into…
15 Toes to Bar x 1 set
[B]Completed, no real big issues, C2B were pretty good regular kip again, T2B were good[/B]
C. EMOM x 20 mins @ High Effort:
1st - 10 cal Rowing @ 1,500 cal/hr
2nd - 10 OHS @ 45kg
3rd - 10 cal Rowing @ 1,500 cal/hr
4th - 10 Box Jump Overs @ 24” - all the way over [B]completed all sets 20-25s per, moved well, breathing good [/B] D. 2 sets @ 85-90%/High Effort:
5 min Rowing
3-5 min Walk
5 min AirBike
3-5 min Walk
[B]I ran out of time for this. We had hockey tournament etc all day on Saturday. I tried but really just ran out of time[/B]

A. 10 min EZ:
10 cal Rowing
10ft HS Walk
[B]10 rounds even, HS walking is getting much better[/B]
B. Push Press, work to a challenging single - [B]85kg, I shut this down at a good challenging single I did not want form going south so happy with this for today[/B]
C. Prep/Warm-up
D. 20 min @ 85-90%/High Effort:
45 DU’s
15 cal AirBike
15 Russian KBS @ 32kg
15 Push-ups
[B]7 rounds on the nose. Moved well, berthing was in check all good[/B]

Jason A Smith 11-30-2017 09:37 PM

Re: Jason's Workout Log
 
And here we are progressed into the last 4 week block of 2017. Here is week 1

A. 10 min Rowing:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
[B]completed went from 2:10-1:45/500m pace, got progressive faster each minute[/B]
B. Front Squat @ 40X1, work to a challenging set of 6 - [B]90kg, again wearing my lifting shoes[/B]
C. 1 Squat Snatch every 20 sec x 30 reps - 10 @ 50kg, 10 @ 55kg, 10 @ 60kg - [B]completed, no misses. Reps got better at each weight as i did more of them[/B]
D. EMOM x 10 mins @ High Effort:
1st - 15 Russian KBS @ 32kg
2nd - 15 Wall Balls @ 20lbs to 10ft
[B]completed, no issues here. I wore a heart rate monitor for the first time ever. I was about 170 bpm by the time I finished this[/B]
E. 5 min AirBike EZ - [B]completed[/B]

A. 10 min EZ:
1:30 min AirBike
1 min Left Arm TGU @ 16kg KB
1:30 min Rowing
1 min Right Arm TGU @ 16kg KB
[B]completed, 60rpm, 2:00/500m pace and 4 TGUs per minute[/B]
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - [B]completed, I did this EMOM[/B]
C. 1 Burpee Ring Muscle-up every 20 sec x 15 reps, into…
1 Burpee Bar Muscle-up every 20 sec x 15 reps [B]done, I missed the “into…” part and took about a minute in between the rings and the bar[/B]
D. 5 rounds:
1 min AirBike @ 75%
5 Toes to Bar/5 sec rest/5 Chest to Bar
(into…)
5 rounds:
1 min Rowing @ 75%
5 Strict HSPU/5 sec rest/5 Clapping Push-ups [B]completed, this was harder than I thought it would be but I got it done.[/B]

A. 10 min AirBike:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
[B]Oh my, I went from 53rpm to 71 rpm, I moved up a couple each minute until the finish, 140 total calories…..ouch. I did this and the rowing listening to Stairway to Heaven by Zeppelin perfect song for an increasing effort[/B]
B. Back Squat @ 40X1, work to a challenging set of 6 - [B]110 kg[/B]
C. 1 Squat Clean every 20 sec x 30 reps - 10 @ 70kg, 10 @ 75kg, 10 @ 80kg - [B]completed no huge issues. Had my lifters on to squat but took them off for this it felt better. Maybe lifting shoes are not for me, or I have the wrong ones[/B]
D. EMOM x 10 mins @ High Effort:
1st - 8 Barbell Right Leg Russian Step-ups onto 20” Box
2nd - 8 Barbell Left Leg Russian Step-ups onto 20” Box [B]completed with 40kg, it never said weight or hard, these were pretty tough by the end[/B]
E. 5 min AirBike EZ - [B]completed[/B]

A. 10 min EZ:
1:30 min AirBike
1 min Right Side Bridge
1:30 min Rowing
1 min Left Side Bridge
[B]completed[/B]
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - [B]done[/B]
C. 3 Ring Muscle-ups per min x 2 mins, into…
3 Bar Muscle-ups per min x 2 mins, into…
10 Chest to Bar per min x 2 mins, into…
10 Kipping HSPU per min x 2 mins, into…
10 Toes to Bar per min x 2 mins
[B]all completed, I took video of everything I will try and upload to Youtube to have a look. R. shoulder is a little tight after this session see how a full day or two off feels coming back. One thing is clear any high volume gymnastics is a one day only thing right now.[/B]
D. 20 min @ 85-90%/High Effort:
20 cal AirBike
20 DU’s
20ft HS Walk
[B]completed 8 rounds total. HS walks I only have room for 10 ft UB so I kicked up twice each time except last one I turned around which may have strained something a bit. Shall wait and see.[/B]

20 min EZ:
1:30 min Rowing
1 min Burpees - no jump at top
1:30 min AirBike
1 min Alternating Step-ups onto 24”
[B]completed, rowed around 2:05, did 15 burpees, bike was 60 rpm, 20 step ups[/B]
+
Rest as needed
+
5 rounds @ 85-90%/High Effort:
30 sec Thrusters @ 65lbs - [B]15’s[/B]
30 sec Walk
30 sec Bar Facing Burpee - [B]9’s[/B]
30 sec Walk
30 sec Power Clean @ 95lbs - [B]10’s [/B]
30 sec Walk
30 sec Rowing - [B]better than 150m per set, pace was 1:40 or less[/B]
30 sec Walk
+
Rest as needed
+
Front Bridge, 1 min unbroken x 5 sets, rest as needed - [B]completed 1:00 on 30s off[/B]

Which took things up until this week, at which point I could start feeling myself getting sick on Monday all day. Took the day off Tuesday from work. Went to the doctor Wednesday after work and he figures I have tonsillitis. So taking something for that. Hopefully feeling up to doing my stuff tomorrow again which puts me a couple days off schedule. No big deal it works out pretty well with the rest of my month. And here I am caught right back up again on logging workouts.

Jason A Smith 12-10-2017 08:17 AM

Re: Jason's Workout Log
 
Week 2:

A. 10 min AirBike:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
[B]I progressed this a little slower this week, same tunes, went 51-55, 56-59, 60-64, 65-73rpm or so. I used timed increments to increase speed. I am pretty decent at starting slow and finishing fast. Have had a cold for the week so was mindful of that.[/B]
B. Back Squat @ 40X1, work to a challenging set of 4 - [B]as seen on Instagram 120kg, went bar-60-80-100-120kg This was done in less than 10 minutes total after I warmed up my gluten a bit. Let my mid section a little more than I would like on the last rep, need to stay mindful of positioning out of the bottom[/B]
C. 1 Squat Clean every 20 sec x 30 reps - 10 @ 70kg, 10 @ 75kg, 5 @ 80kg, 5 @ 85kg - [B]these felt fantastic today, sharp, quick, excellent turnover. I wore my new lifting shoes which are a half size bigger than anything I currently own. My feet grew the last 12-18 months. Bizarre but true.[/B]
D. 5 rounds:
2 min AirBike EZ
1 min Alternating Step-ups onto 20” @ 35/hand - alternate legs on top of box [B]Bike was around 55-56 rpm throughout and did 16 set ups at each minute[/B]
E. 5 min AirBike EZ - [B]I went straight into this afterwards, same speed on the bike.[/B]

A. 10 min EZ:
1:30 min AirBike
1 min Single Unders
1:30 min Rowing
1 min slow Air Squats
[B]completed[/B]
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t [B]completed EMOM as I have done before. I do about 10 minutes of shoulder prep prior to this and then move straight into the next piece[/B]
C. 5 Ring Muscle-ups x 1 set, 1 min rest
5 Bar Muscle-ups x 1 set, 1 min rest
15 Chest to Bar x 1 set, 1 min rest
15 Kipping HSPU x 1 set, 1 min rest
15 Toes to Bar x 1 set, 1 min rest
15 Kipping HSPU x 1 set
[B]completed, all UB, I misread and did this EMOM, moved well. Shoulders felt good throughout will give them a working over later to recover as best I can[/B]
D. 20 min @ 85-90%/High Effort:
50 cal Rowing
50 DU's
10ft HS Walk x 5 sets
[B]completed 3 full rounds + DU’s, I did one more set of HS walks afterward to close things out. I am still stuffy so I had a head full of snot while doing this, not the best I have felt on this stuff but I pushed through even thought I really wanted to stop. I checked and I rowed 3K in under 12:00 so that is good.[/B]

20 min EZ:
5 min Rowing
5 min AirBike
[B]completed, row was 2:05/500m, 1200m total, bike was 57 rpm, 55 calories 2.9km[/B]
+
Rest as needed
+
4 rounds @ 85-90%/High Effort:
30 sec OHS @ 95lbs - [B]14[/B]
30 sec Walk
30 sec Lateral Barbell Burpees - [B]12’s[/B]
30 sec Walk
30 sec AirBike - [B]10 calories[/B]
30 sec Walk
30 sec Jumping Switch Lunges - [B]24[/B]
30 sec Walk
30 sec Bar Facing Burpees - [B]10’s[/B]
30 sec Walk
30 sec AirBike - [B]10 calories[/B]
30 sec Walk
[B]ouch, the last round was tough. I tripped a bit on the last set of lateral burpees and whacked my right knee pretty good on the wood on my platform. The AB was 72-75 rpm each set.[/B]

Jason A Smith 01-13-2018 08:52 AM

Re: Jason's Workout Log
 
Week 3 (12/4 - 12/10)

A. 10 min Rowing:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
[B]completed almost identical to two weeks ago effort [/B]
B. Front Squat @ 40X1, work to a challenging set of 3 - [B]105kg, felt good[/B]
C. 1 Squat Snatch every 20 sec x 30 reps - 10 @ 50kg, 10 @ 55kg, 5 @ 60kg, 5 @ 65kg - [B]completed I missed one at 65 out front (weird miss) so I did another [/B]
D. EMOM x 10 mins @ High Effort:
6 KBS @ 32kg + 6 Step Down Box Jumps @ 30” - [B]completed all about 28s/set, stepping down from the 30” is still awkward with my short legs[/B]
E. 5 min AirBike EZ - [B]completed[/B]

A. 10 min EZ:
1:30 min AirBike
1 min Alternating Step-ups onto 24"
1:30 min Rowing
1 min Burpees - no jump at top
[B]completed, 57 rpm, 18 step ups, 2:05/500m, 15 burpees[/B]
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - [B]completed[/B]
C. 5 fast Burpee Ring Muscle-up x 3 sets, 2 min b/t - [B]40s, 40s, 55s - middle set I rushed and missed the last one[/B]
D. 5 fast Burpee Bar Muscle-up x 3 sets, 2 min b/t - [B]35s each time[/B]
E. 4 rounds:
1:30 min AirBike @ 75%
5 Toes to Bar/5 sec rest/5 Pull-ups/5 sec rest/5 Chest to Bar
(into…)
5 rounds:
1:30 min Rowing @ 75%
5 Strict HSPU/5 sec rest/5 Strict Ring Dips/5 sec rest/5 Push-ups [B]completed all UB, woof, that was hard. I biked 60 rpm, rowed 2:00, the whole thing was completed in 22:00 or so. Much tougher than it looks on paper.[/B]

A. 10 min AirBike:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
[B]132 calories total. Better than last week, that stings[/B]
B. Back Squat @ 40X1, work to a challenging set of 3 - [B]125kg[/B]
C. 1 Squat Clean every 30 sec x 20 reps - 5 @ 75kg, 5 @ 80kg, 5 @ 85kg, 5 @ 90kg - [B]completed no misses good reps[/B]
D. 2 rounds:
2 min AirBike EZ
1 min DB Right Leg Russian Step-ups onto 20” Box - 35/hand
2 min AirBike EZ
1 min DB Left Leg Russian Step-ups onto 20” Box - 35/hand [B]completed at around 55 rpm in 10:20 total working time. 35s for each round of set ups[/B]
E. 5 min AirBike EZ
[B]completed immediately after part D[/B]

A. 10 min EZ:
4 min AirBike
1 min Left Arm TGU @ 16kg KB
4 min AirBike
1 min Right Arm TGU @ 16kg KB
[B]completed, 40 calories on the bike and 5 TGU on each side[/B]
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - [B]completed, really good today[/B]
C. 6 Ring Muscle-ups x 1 set, 1 min rest
6 Bar Muscle-ups x 1 set, 1 min rest
17 Chest to Bar x 1 set, 1 min rest
17 Kipping HSPU x 1 set, 1 min rest
17 Toes to Bar x 1 set, 1 min rest
17 Kipping HSPU x 1 set
[B]completed, C2B wasn’t great and last set of HSPUs were a little off (last 3), but otherwise solid[/B]
D. 20 min @ 85-90%/High Effort:
Rowing Cals - 20,20,20,20,20,etc.
Burpee Box Jump Overs @ 30” - 3,6,9,12,15,etc.
Bear Complex @ 50kg - 1,2,3,4,5 - do not combine movements here [B]made it through 5 bear complex and 3 BBJOs. [/B]

10 min EZ:
5 min Rowing
5 min AirBike
[B]2:05-500m/57 rpm[/B]
+
Rest as needed
+
6 rounds @ 85-90%/High Effort:
30 sec Thrusters @ 35kg - [B]15 [/B]
30 sec Walk
30 sec DU’s - [B]50[/B]
30 sec Walk
30 sec Front Rack Barbell Reverse Lunges @ 35kg - [B]14[/B]
30 sec Walk
30 sec Rowing - [B]1:45-500m, 150+m[/B]
30 sec Walk
30 sec Power Snatch @ 35kg - [B]10,10,10,7,7,7, first three were TnG, last three were dropping every rep[/B]
30 sec Walk
30 sec AirBike - [B]10 calories at about 72-73 rpm each time[/B]
30 sec Walk
[B]well that got uncomfortable about half way through, glad I pushed to the finish[/B]
+
Rest as needed
+
10 min EZ:
5 min Rowing
5 min AirBike
[B]2:10-53rpm[/B]


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