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Jason A Smith 07-13-2009 08:56 PM

Re: Jason's Workout Log
Today was thrusters and as I don't have a barbell but wanted to get in some thrusters I did the following:


5 rounds for time:

55 pound thrusters 21 reps
tuck jumps 21 reps

10' 51"

I almost met pukie tonight. Yuck, looking forward to a rest day tomorrow, I will sleep well tonight. BTW my abs are still killing from yesterdays GHD marathon.

Jason A Smith 07-16-2009 06:05 AM

Re: Jason's Workout Log
Had my first workout at an affiliate yesterday. It was awesome, did a different WOD than the mainpage but I liked it.


50 double unders

3 rounds
hang clean & jerk 65 lbs
7 pull ups

50 double unders

time 8:05

And a bonus workout after I stopped huffing.

4 rounds
10 wall ball 20 lb
10 toes to bar

First time using a barbell, way better than dumb bells. I must thank the folks at Crossfit Regina they were really nice ! I will definitely try and hit an affiliate when I can it made a huge difference in my workout,

Jason A Smith 07-17-2009 06:54 AM

Re: Jason's Workout Log
Yesterday I rested. I didn't get much more than 4.5 hours sleep so I thought it would be wise to take a day off. Good decision.


run 800m

60 pullups
60 ring dips for time


Tried working on my muscle ups. The false grip seems to tweak my elbows ?

I will have to make apoint this week to work some muscle up progressions into one of my days. Three more and I am going to take a cycle off to move homes.....again. Tomorrow is a rest day and I am looking forward to it and camping with the family.

Jason A Smith 07-19-2009 03:38 PM

Re: Jason's Workout Log
Rest day yesterday: Camping w/ my wife & kids

Today: The dirty 35

35 Box jumps
35 jumping pull-ups
35 KB swings 35 lb DB
35 walking lunges
35 knees to elbows
35 push press 45 lbs
35 back extensions
35 thrusters 40 lb DB
35 burpees
35 tuck jumps


I will try to get under 20 min before I move up to Rx'd scaling or maybe take a hit on my time on go for it a bit more next time. I will be taking a cycle off to move at the end of the week so two more WOD's to go, this is quite the way to welcome Sunday afternoon !

Jason A Smith 07-20-2009 07:47 PM

Re: Jason's Workout Log

As Rx'd 5 km run 21'12"

Felt really good. I was hoping for under 25 minutes. My first timed 5k, I will be interested to see if this comes up again befoe it snows so I can compare as I will run the exact same route again.

Yeah for Crossfit Rocanville

Jason A Smith 07-21-2009 08:48 PM

Re: Jason's Workout Log


Worked on deadlift form
Right hand deadlift 10 reps 52.5lbs
Left hand deadlift 10 reps 52.5lbs
Worked on muscle up progressions
Worked on handstands
Did some L-sits

Tomorrow is a rest day, and I am taking a cycle off to move. I made a committment to purchase a bar, 230 lbs. of bumpers and a squat stand as well. I will be looking at getting them after my vacation in mid-August. I am looking forward to progressing my O-lifts and may even cycle through SS this fall to work on my strength, which sucks.

Jason A Smith 07-27-2009 09:31 PM

Re: Jason's Workout Log
Well after a nice rest cycle I am well rested and more importantly, we are moved houses. I got lots of free functional exercises with constantly change load in many domains, but I digress. I was happy to see Cindy come up today as I have been wanting to do this WOD for a while.

CFWU X 3 (no pull ups or dips)


AMRAP in 20 minutes
5 pull ups
10 push ups
15 squats

I mananged 17 rounds in 20'05", I thought I could get to 20 rounds but my push ups slowed me up quite a bit, but that will definitely be my goal for next time.

James M. Berry 07-27-2009 11:10 PM

Re: Jason's Workout Log
Hey Jason I just read through your workout log and wanted to shout out a quick encouragement! Looks like you are doing great! I just completed the Cindy workout about 2 hours ago and managed 15 rounds in 19:45. Good job on 17! I thought I was going to die after lol.

Jason A Smith 07-28-2009 08:37 PM

Re: Jason's Workout Log

Thanks for the words of encouragement. I workk out by myself in the basement so it is sometimes tough to push myself. Nice work with your own workouts and stick with it. I am really enjoying Crossfit and am glad I started.


I subbed in a workout from the cycle that I missed as I don't have clean & jerk equipment...yet but I do have a line on an Olympic bar and weights.

AMRAP in 15 min - I had to take a phone call at 15 min so I didn;t get in the full 20

10 thrusters 15 lb DB's
10 GHD's on the swiss ball feet anchored
10 back extension on swiss ball feet anchored

Did 8 rounds, think I could've gotten 11 with the full 20 min.

Looking forward to 10 km tomorrow.

Jason A Smith 07-30-2009 08:33 PM

Re: Jason's Workout Log
Due to a lack of rest I aborted on the 10 km yesterday and took a rest day. I was back big time tonight. Did the full 10 k as shown by

Time 47'51". I am stoked as last time I only did 7.5km in 43'. Another big step forward for Crossfit Rocanville !

Tomorrow is Nicole, which is the second workout that I did strating Crossfit. I am looking forward to see if there is much improvement. Last time I did 9 rounds. Hoping for some improved pull ups numbers and a couple more rounds.

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