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Jason A Smith 03-27-2010 02:47 PM

Re: Jason's Workout Log
Took 2 rest days, feel better, had a weird sleep last night.


Front Squats 5 X 3 @ 185 lbs rest 1 min b/w sets

On the minute for 15 min
2 power cleans
2 strict pull ups

Did the power cleans @ 135 and did chest to bar pull ups with a variety of grips. Skipped the bench press etc WOD as I wasn't sure how I was going to accomplish it. Workout tomorrow and Monday and hoping to get to Crossfit Regina for Tuesday night.

Jason A Smith 03-28-2010 12:07 PM

Re: Jason's Workout Log

Power Snatch 3RM: worked up to 115, 10 better than last time, a bit of a press on rep 3

5 rounds for time
3 snatch pulls
3 power snatch
3 snatch push press
rest 120s between rounds
@ 75% of 3RM - 85lbs

3X15 GHD sit ups
3X15 back extensions

Went well today. Had a late night out last night, looking forward to a good sleep tonight. Headed outside with the kids this afternoon as we finally have some nice weather. On a side note, I checked outthe results from sectional and I would have gotten smaked, there are some badass competitors there. I am planning on competing in the Sask Crossfit challenge in May in Regina and doing a fun 5k in June, ought to be fun.

Jason A Smith 03-29-2010 05:32 PM

Re: Jason's Workout Log

Squat 3 X 10 w/ 5RM @ 225

AMRAP in 15 min
5 Push jerk 115
7 push ups
1/2 gasser (subbed 12 box jumps)
7 rounds

Rx'd is 155, so I have a ways to go to get there. I will be gunning for 10 straight on the squats when this comes up again next Monday.

Jason A Smith 03-30-2010 06:09 PM

Re: Jason's Workout Log
Today @ Crossfit Regina

Deadlift 1x5 @ 260 (up 10 from last)

7 rounds for time
7 towel pull ups
7 ball slams 20lb ball

Pretty pleased with my effort, the deadlifts felt easy and I zipped through my DWOD fairly unbroken. I was hoping to do the thrusters with everyone else but my shoulder is tweaked still and I did OH work last night. Rest day tomorrow and then I think I will go again Thursday morning before work. Big thanks to CFR for making me feel welcome. I'll likely be back for their May challenge.

Jason A Smith 03-31-2010 09:43 PM

Re: Jason's Workout Log

Was going to be a rest day but....

OHS 3X5 95/115/115
BP 3X5 145

10 broad jumps for distance - got about 8 ft
20 X 10 yard sprints - this is when things went wrong, I pulled up lame on round 2, same hamstring as last time I tried sprinting.

I am not happy :(. I was feeling good minus a sore shoulder and this will definitely be a set back. I was on day 5 in a row and I think that is the big problem. Very stupid. I think I will take some days off and re-evaluate when we get back from visiting family this weekend. Hopefully I can get back to 100% very soon.

Jason A Smith 04-03-2010 07:28 PM

Re: Jason's Workout Log
Rested Thursday

Did Yoga Friday

Rested today, will WOD tomorrow pending time

Nutrition has been crap, back to Paleo and milk

Jason A Smith 04-06-2010 08:30 PM

Re: Jason's Workout Log
Well I am still feeling pretty banged up but decided to work up a sweat tonight regardless. I was getting ancy so I modified what was supposed to be my CFFB WOD.

I did 3 X 10 squats at 135 with a 2 min rest
I did some skill work on my push jerks with the empty bar at 3 X 10

I did 5X10 push ups with 30s rests in b/w

I followed it up with an easy 1000m row.

I worked up a good sweat and I know I will feel better tomorrow. I am going to see a PT next Tuesday for my shoulder. It's not good nor getting better any time soon. My hamstrings are feeling better as well, I hoping to be back by next week some time to 100%

Jason A Smith 04-09-2010 08:24 PM

Re: Jason's Workout Log


Bench 3X5 150 (5 more than last time)


8 rounds for time
3 front squats @ 155
8 ring dips

Starting to feel better. I think my hamstring is on the way back and my shoulder wasn't too bad tonight. I am hoping to get 2 more days in this weekend. Could've gone heavier on the FS, definitely next time.

Jason A Smith 04-10-2010 08:15 PM

Re: Jason's Workout Log


power cleans 5X3 set new PR
3 X 15 supine ring rows

4 rounds 40 yard suicide runs

Well a few things of note tonight. Firstly, I did set a PR for 3 PC's which are still pretty sucky. Secondly I ran without hurting myself, granted I went about 70% for most of the runs, but still I am happy. Lastly, my shoulder is feeling better which is a big deal. I am happy and looking forward to tomorrow's DWOD.

Jason A Smith 04-11-2010 01:43 PM

Re: Jason's Workout Log


3 rounds for time
35lb DB thrusters
Row 500m

First round of thrusters unbroken, after that tey were broken up. My final tally for the row was 5:53. I was hoping for 1:50 or so splits and was just over. Took longer than needed with thrusters. Looking forward to resting for the rest of the day and tomorrow.

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