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Jason A Smith 02-14-2010 09:35 PM

Re: Jason's Workout Log
I was a busy boy yesterday wiring in lights which ran longer than I thought. I watched some Olympics last night but somehow it didn't translate into exercise for me. So today I was back at er

shoulder and hip mobility drills


As I suspected this was a lot of volume. At the very end of my SS cycle I did 290 X 5 without all of the extra work before hand. I felt my form go south on the last few reps on both the heavy sets so I stopped. I am just toast after doing this as well and am wondering how sore I will be tomorrow. Planning on doing some more basement work and "Stephen" tomorrow.

Jason A Smith 02-15-2010 09:37 PM

Re: Jason's Workout Log
Was feeling a little sore in my lower back from the deadlifts yesterday. I was busy doing reno work in my basement. At this pace I may make a career down there.

CFWU X 1 (I was already pretty warm)

Did some hip and shoulder mobility work

sit ups
knees to elbows
95 lb stiff legged deadlift

I thought this was going to be a lot tougher, and I am sure if I would have done GHD's and real extensions it would've pushed to at least 30 min. I think I will try and work in tomorrow as well as I am travelling for work on Wed and heading to Winnipeg on Thursday. Hoping to hit up CFWinnippeg over the weekend. We'll see as I am renovating my parent's place as well.

Jason A Smith 02-17-2010 06:09 PM

Re: Jason's Workout Log
Rested yesterday

Today at Crossfit Saskatoon

Warmed up - very good and structured
Skill work on high hang cleans/power cleans


I worked in with another guy and he maxed out at 225 ! Very strong and nice technique, where mine is sucky at best. Thanks again to Chad and all at their affiliate as always fun and classy. He made a good suggestion that I think I will follow up on. I think I will follow up on. Looks like skill work for me on Oly lifting and gymnastics for six more weeks until I cycle into CFFB.

Jason A Smith 02-20-2010 06:49 PM

Re: Jason's Workout Log
Today @ Crossfit Winnipeg


4 rounds:
7-9 split squats 25(9)-35(9)-45-(7)-55(7)
15 GHD raises

Jason A Smith 03-16-2010 07:49 PM

Re: Jason's Workout Log
Haven't posted in a while, been on holidays for a couple weeks. I think I will continue to log my WOD's though.

2-21-2010 @ CFW
15,13,11,9,7,5,3,1 HSPU & 8 pull ups

2-22-2010 @ CFW
3 PC & 9 ball slams on minute every minute for 10 min
135lbs, did 6 PC's on last minute

Rest day

2-24-2010 @ home
30 wall balls – 20/14# to 10 ft did thrusters
80 double unders
20 KBS –1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

Rest day

2-26-2010 @ CFW
5 rounds of
AMRAP in 3 minutes
7 DL's @ 195
7 pull ups
3+1, 3+4, 2+6, 2+12, 1+3
my hands were toast

Rested while on holidays

did a few WOD's while in Mexico
Run 5K around 21'
Did Annie @ 7'19" boo and worked some DB snatches
Did a 400m walking lunge at 17'44" legs were dead for about three days

3-14-2010 @ CFW
225 lb DL
muscle ups
did all but 6 of the MU's legit

rested but played hockey

started my CFFB cycle, following a week behind so I can modify as needed
BS 3 X 5 225
AMRAP in 15 min
5 OH any way @ 115 (Rx'd is 185)
10 push ups
15 back extension (did good mornings instead)

5 rounds. I feel like my strength has regressed a bit, looking forward to doing some linear progression and some conditioning. I am going to follow Paleo and milk and try to get my BW up to around 180 lbs and hit some big numbers with my lilfts.

Jason A Smith 03-17-2010 08:33 PM

Re: Jason's Workout Log

Deadlift 250 X 3 (supposed to be 5, I will repeat on next DL day)
Weighted pull ups

8 X 200m sprint 2:1 rest work ratio
35-32-33-35-36-35-39 (didn't finish tweaked hamstring)

Looking forward to resting tomorrow and hoping that my body will start co-operating shortly

Jason A Smith 03-19-2010 08:50 PM

Re: Jason's Workout Log
Rested yesterday, played hockey last, possibly the last time this year.

SWOD: Power snatch 5 X 3 (new PR)

Tabata DB swings 20lb
Rest 1 min
Tabata Burpees
Rest 1 min
Tabata DB swings 20 lb

Went pretty light tonight as my hamstring is still pretty sore. We have family ski day tomorrow, and I'm hoping a day of skiing will loosen up my leg so I can do the "CFFB total" later in the day, although I will likely stay light again so that I don't do any damage.

Jason A Smith 03-21-2010 09:01 PM

Re: Jason's Workout Log
Yesterday was family ski day and we had a blast. Eevryone was really tired when we got home, both the wife and I fell asleep on the couch.

I decided to do the CFFB total and save "Dumb Fran" for another day.

Power Clean: 160 (PR is 165)

Squat: 270 (PR is 285)

Bench: 175 (matched my PR)

Deadlift: 295 (PR is 330)

Total: 900

Still sufferingfrom a few bumps and bruises (hamstring, shoulder and knee) so I decided not to push my luck too much. All in all I am pleased with my first effort and am looking forward to doing this again and while at 100%.

Jason A Smith 03-23-2010 08:16 PM

Re: Jason's Workout Log
Rest Day yesterday

Squat 3 sets of 10 at 5RM, rest 3 min b/w sets
5+2+3/6+2+2/6+2+2 @ 225

5 rounds
1 press 90% 1RM
1 strict pull up
1 press 90% 1RM
3 strict pull ups
1 press 90% 1 RM
5 strict pull ups
9'06" done w/ 95 lbs

Still nursing some bumps, so I went lower weight on the press. I haven't tested my 1RM press in a while and last time it was 120, so I should have done 105, but my shoulder siad no. This strength protocol is coming up again next week and I will be gunning for 7-8+2-3. Liking the CFFB workouts so far.

Jason A Smith 03-24-2010 08:59 PM

Re: Jason's Workout Log

Deadlift 1 X 5 250

5 rounds
max time handstand holds
10 ring pul ups

total time in handstand holds


Was supposed to be 7 rounds, but all I could get was 5, and decided to call it there. My hamstring is feeling better and the deadlifts were really pretty easy. My shoulder however, is still bothering me a bit. Hoping it'll start feeling better by next week.

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