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Jason A Smith 12-21-2009 08:45 PM

Re: Jason's Workout Log

Squat: 265 4,3,1

Press: 115

PC: 140

I felt pretty dead at the beginning of the workout and unrested. I will make another attempt next workout with my squat and deadlift. If they stall i will not reset, but just go back to mainpage CF at this point. I am very pleased w/ my progress. I need to hang in there w/ eating and rest for a couple more weeks to get where I want.


BS: 280
DL: 310
PC: 160
P: 125
BP: 165

BW: 165 lbs and back to 10% BF

Jason A Smith 12-24-2009 09:58 AM

Re: Jason's Workout Log

Squat: 265

Bench: 155

Deadlift: 290

Done today @ Crossfit Winnipeg. It was fun watching everyone else do filthy 50's while I was doing it as well. Weights felt much better after getting some rest and food. Back to adding weights again, which will be nice. Big thanks as usual to Brendan for yelling at me during my squats as well. I am gunning for some more big numbers to come.

Jason A Smith 12-26-2009 07:55 AM

Re: Jason's Workout Log

Squat: 270

Press: 120 5,5,1

PC: 145

Twaeked my left shoulder on the press today. I probably could've cranked out the sets but didn't want to cause any damage. I will try at 120 again next time and go from there. Squats felt good today, lots of eating and resting yesterday.

Jason A Smith 12-29-2009 07:25 PM

Re: Jason's Workout Log

My SS cycle is officially done. I am very pleased with my efforts. I know I stopped short of my goals but that is okay. My body was starting to fatigue, and I don't want to get injured too badly. I will be resting until Jan. 1 and heading back to MP crossfit w/ my new found strength. I will definitely do another strength cycle in 2010.

I checked my log and I haven't taken a break since the beginning of October so I guess it's time. I am also heading back to Paleo as well.

Jason A Smith 01-02-2010 11:27 AM

Re: Jason's Workout Log
A 6 day break for me ! Ouch.

Back to MP WOD's.

Started at row 5K, no rower so I did 300 SDHP's


Not impressed at all. My conditioning will need some work and SDHP are harder than rowing for sure. (I have done both)

Looking forward to snatches tomorrrow.

Jason A Smith 01-03-2010 02:00 PM

Re: Jason's Workout Log

CFWU X 3 (worked on some shoulder mobiblity as well. I think my shoulders are finally starting to feel better)

Snatch 1-1-1-1-1-1-1
warmed up with bar 2 X 5
65 lbs 1 X 3

95-105(F)-105-115-125(F)-120(as a power snatch)-120(easy)

I defintely could use some more work on my Oly lifting (snatches and cleans).

A lot of people have traiing goals for 2010 and here are mine:

Follow MP for at least the first 2 months of 2010, no focus just GPP
Follow CFFB for at least 3 months, focus on strength and speed
Follow PMenu for at least 3 months, focus on Oly lifts.
Spend 3 months with focus on gymnastics moves. (rings & HS's etc.) in conjunction w/ MP WOD's.
I would also like to complete my basement gym by the end of 2010. I still need a rower, a GHD, a quality bar, a few more bumpers(45's and 15's) and a 1 pood KB, a timer, and a whiteboard. (should be good after that)

I will let all of the rest fall into place.

Jason A Smith 01-04-2010 10:36 PM

Re: Jason's Workout Log

Hockey and man I am sore. I have some serious DOMS. I don't car what anyone says, my conditioning went away in a hurry. I will be happy by the end of January when it starts coming back.

Rest day tomorrow.

Jason A Smith 01-06-2010 07:59 PM

Re: Jason's Workout Log

Rest day, watched the world junior hockey final as well. Got 7 hours of sleep as well which helped, previous nights 5,5 not good.

Dynamic warm up...


65 pull ups
65 push ups
65 sit ups
65 squats


Last one was Rx'd at 21'54", my pace tonight was similar but I am easing back to the MP for at least a couple of cycles to get my body aclimatized again after my SS cycle. Body weight is holding steady around 170 lbs, so I did more "work" per se with an extra 20lbs to move. Next time as Rx's, and I'll be interested to see my time. Also I think Imight be able to hit one of my training goals early this year. Crossfit Winnipeg is having a Paleo challenge and I think I will do it. They are my pseudo-affiliate and it'll be nice to have support. Haven't convinced the wife.....yet.

Hockey again tomorrow, maybe I'll take a crack at Mary w/ 15 min as the time frame, maybe not...we'll see.

Jason A Smith 01-07-2010 10:52 PM

Re: Jason's Workout Log

Played hockey. Not my best effort I know, but I am fighting a cold and lacking rest. I will do better tomorrow and for the rest of the weekend.

Jason A Smith 01-08-2010 02:11 PM

Re: Jason's Workout Log

Dynamic warm up:


5 rounds
10 pull ups
20 push ups
30 sit ups
40 squats

Rest 3 minutes b/w rounds

1. 2'13"
2. 2'24"
3. 2'30"
4. 2'49"
5. 2'32"

Comparing to last time
1. 2'22"
2. 2"21"
3. 2"30"
4. 2'26"
5. 2'20"

I've dropped off a little but not too badly. Couple more weeks to get back to where I was. Still feel nauseous.

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