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Jason A Smith 07-01-2009 01:32 PM

Jason's Workout Log
Good day this is my first post, but not my first WOD. A little about me:

I am a dad of two and a husband and 32 as of right now. I make a living as a mechanical engineer. Kind of stumbled on crossfit a few months back but wasn't ready at the time. For the last 6 months I have been following P90X, which is a very good program and helped me quite a bit. I am now ready to take it to the next level and started my crossfit journey this last week. I am enjoying it quite a bit. I like the fact that I don't know what is coming every day. I am currently set up wih a pull up bar, rings and some adjustable dumb bells. I am going to invest in an Olympic bar, bumpers and a stand (maybe I'll make my own) and some other stuff as time moves on.

Anyways here is my workout log from the last week (starting last Thursday)

AMRAP in 20 min

60 lb Thrusters 5 reps
60 lb Hang power clean 7 reps
60 lb SDLHP 10 reps

I managed 6 rounds in 20 min


AMRAP in 20 min

400m run
Max rep pull ups

9 rounds, 12-8-6-5-5-6-4-5-5 & 1/2 run

2 rounds for time:

1 arm push press R 12 reps 45 lb
1 arm deadlift L 12 reps 52.5 lb (as heavy as I have right now)
800m run (on the elliptical)
1 arm push press L 12 reps 45 lb
1 arm deadlift R 12 reps 52.5 lb
800m run (again elliptical)

29' 40"

Rest Day - which I needed and took


Back squat - I did w/ dumbells at the most I have 105 lbs. I did more than one
Shoulder press - w/ DB's 100 lbs - which was my max effort
Deadlift - again 105 lbs. but I did more than one.

MY CFT for the first time out was 310 lbs. - hopefully better next time with a bar & weights


4 rounds for time
800m run
20 DB swings 35 lbs
20 pull-ups

27'40" - I probably could have pushed one more round but I took the advice from the Brandx site and made sure I didn't end up in the hospital

Run 10 km

I did about 7.5 km 43'44" (I will be trying to get the full 10 km next time in under 60 min) Thought I better not push too hard.

Anyways I am quite pleased with my first week. I am still walking and I must thank the P90X program, there is NO WAY I could have done this without it first. I think I needed that to get myself motivated. I live at least 2 hours from the nearest affilliate and will be working out on my own. I needed the folks on the DVD's to get going. I am really looking forward to lifting and moving heavier loads and watching my progression. I have been reading lots and using the search, FAQ's and the Brandx site for scaling. I am loving it so far. Looking forward to resting tomorrow.

Jason A Smith 07-03-2009 10:43 AM

Re: Jason's Workout Log
Yesterday was a rest day, and I enjoyed it. Took the kids to the fair.

Back at it today.



75 lb power snatch 75 reps

Scaled to 60 lbs. (2 30 lb dumbbells)

9' 57" and I was huffing, had to lay down for a minute at the end.

Did 6 sets of 10 and one set of 15. I was only going to do 50 but felt pretty good and decided to push to 75. Can't wait to see what's up for tomorrow.

Jason A Smith 07-04-2009 10:34 AM

Re: Jason's Workout Log
I knew today was going to hurt....thought I could do pack scaling..was wrong

Rode my bike to the store and back
practice squat cleans with a hockey stick 30 reps
CFWU X 3 no pull ups


3 rounds for time:

50 lb squat clean 20 reps (did 30 on round one)
20 pull-ups
800m run


My running saved me. It's nice that a run around the block is almost exactly 800m it's like having your own track. I hate running on the treadmill/elliptical especially in the summer when the sun is out. I think I shoud have pushed for 25-30 reps to see but my lower back was starting to get sore on the squat cleans. I am using dumb bells, trying to stay as tight in the core as possible but as I got more tired of course my form was getting sloppy. Can't wait for tomorrow, am loving crossfit, almost through third three day cycle and I can feel myself improving.

Jason A Smith 07-05-2009 10:42 AM

Re: Jason's Workout Log
Today's workout


SP X 1 50-60-70-80-90-100Failed
PP X 3 70-80-90-100-90
PJ X 5 50-60-70-80-80

I tried to warm-up the lifts to get my technique right. Racking is tricky with the dumb bells. I will use this as a benchmark for the future.

Looking forward to resting tomorrow !

Jason A Smith 07-07-2009 06:19 PM

Re: Jason's Workout Log
Today's workout:


Front squats
GHD sit-ups

Did reps as RX'd, using both my 52.5 lb DB's. One dropped at the end of the workout adn broke a bit. Not to worry my wife will save th day as she is in the city ! Did GHD sit-ups for th first time using a swiss ball. Owy. Idid them on alternating sets @ 21-15-9-3 and regular sit-ups on the others. My quads are burning. Looking forward to Nate tomorrow.

Jason A Smith 07-07-2009 08:57 PM

Re: Jason's Workout Log
Oh yes time for today's WOD was 21'57"

Jason A Smith 07-08-2009 08:53 PM

Re: Jason's Workout Log

AMRAP in 15 minutes

6 pull-ups, 6 ring dips can't do a muscle up.....yet
4 HSPU's first round as RX'd next 5 bridged
8 DB swings 52.5 lbs.

I managed 6 rounds plus 6 pull ups and 4 dips, I was huffing ! Wow 15 minutes ouch.

I was thinking that tomorrow wouldn't be too bad but 200 squats, my legs are way sore from yesterday still. Should be able to do thisone outside tomorrow.

Jason A Smith 07-09-2009 07:56 PM

Re: Jason's Workout Log

Sore legs....CFWU X 3

4 rounds for time

400m run
35 squats

12' 35"

I think I should have pushed for more squats, my legs were feeling it today. I was happy with my time. Again lucky I found a good 400m run right by the park that I work out in. Cool beans, next time I will have to do as Rx'd. Rest day tomorrow, and I will be camping on Saturday, so I will have to pick a WOD that I can do with limited equipment.

Jason A Smith 07-11-2009 08:18 PM

Re: Jason's Workout Log

Spent most of the day moving boxes and stuff in and out of the house, so I felt pretty bagged before getting going:


Round 1 as RX'd w/30 lbs
Round 2 as RX'd w/30 lbs
Round 3 didn't make the kips w/30lbs
Round 4 5 kips w/30 lbs
Round 5 no kips w/30 lbs
Round 6 3 kips w/15 lbs
Round 7 no kips w/15 lbs
Round 8 no kips w/15 lbs
Round 9 no weight 12 reps
Round 10 no weight 10 reps

Total time 24'20" - I will be feeling this tomorrow, it is also not possible to really "kip" with my doorway pull up bar so most of the reps were strict.

Looked at tomorrow will be feeling those GHD's !

Jason A Smith 07-12-2009 07:51 PM

Re: Jason's Workout Log
800M run to warm-up

CFWU X 3 minus sit ups and back extensions

4 rounds

30 GHD sit ups
25 back extensions


I was pretty pleased, thought I would be "pack" scaled today but brought it up a notch, very little resting. Yeah for today, makes up for my less than stellar pull up display yesterday.

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.

Jason A Smith 08-02-2009 08:43 PM

Re: Jason's Workout Log
Long story short, was going to do "Nicole" on Friday but got pressed for time (I should have gotten up earlier) We headed to the state fair in Minot, had a good time. I tried to watch my diet as best as I could. Came back today and got started on:

"Nicole": AMRAP in 20 min

400m run
max rep pull ups

10 rounds

1 round better than last time and I think I ran farther as well so I am very happy. My pre-workout nutrtition sucked - 2 hot dogs. Bought the Paleo Diet book this weekend and am going to bust it out after I get back from my two week vacation which starts on Friday. Going to do back squats tomorrow with what equipment I have. Back on track, no fair food for me though !

Jason A Smith 08-04-2009 07:58 AM

Re: Jason's Workout Log
Posting for yesterday's WOD


Back squat 1-1-1-1-1


Pleased with my effort.

Doing J.T. tonight and rest tomorrow.

Jason A Smith 08-04-2009 07:47 PM

Re: Jason's Workout Log


Ring Dips
Push ups


Did the first set of HSPU without fullROM, went with feet on a chair for the next 2 sets. I really need work on HSPU's. I think I will work on them next cycle. Resting tomorrow, and have my first "FIght Gone Bad" to look forward to.

Jason A Smith 08-06-2009 07:48 PM

Re: Jason's Workout Log


Fight Gone Bad

DB Thrusters 2 X 20 lbs 23, 18, 16
SDHP 2 X 35 lb DB's 9, 7, 6
Box Jump 20" 23, 18, 19
Push Press 2 X 35 lb DB's 11, 10, 8
Burpees 12, 10, 11

Total = 201

Not too impressed with myself, I thought I couls get 250 easily. I lost some time changing weights and writing my reps, still no excuse and believe me I will be looking for 250 at least next time. Going to get some sleep and try and get in my WOD before we leave on vacation tomorrow morning. Also of note I had my first workout in my VFF KSO's tonight and I quite enjoyed it, I thik I will use them tomorrow. Looking forward to running "barefoot".

Jason A Smith 08-21-2009 09:51 PM

Re: Jason's Workout Log

After two weeks of "vacationing" I am back to fill in my log. I didn't dtop working out (I did take one cycle as a rest) and I managed two more visits at an affiliate ! Woohoo.

Aug 8:

3 rounds for time:
Row 500m (subbed SDHP)
21 burpees
Run 400m


Aug 9:


100 L-pull ups for time


Aug 10

Rest day

Aug 11


Deadlift 5-5-5-5-5


Aug 12

Tabata Something Else

Pull ups - 52
Push ups - 74
Sit-ups - 76
Squats - 94

Total - 296

Aug 13

800m run frou rounds for time

1. 3:20
2. 3:10
3. 3:08
4. 2:56

Aug 14-17

Rest days

Aug 18



Dedalift - Bodyweight (145 lbs)
Clean - 2/3 Bodyweight (95 lbs) to round 5 then 75 lbs
Shoulder Press - 75 lbs


This one really killed me.

Aug 19


"Fight Gone Bad" @ Crossfit Winnipeg

Wall Ball 20 lb
SDHP 75 lbs
20" box jumps
Push Press 55 lbs
Row for calories

Total - 233 (Better than my last by over 30 so I am happy)

L-sit hanaging hold for 75 s

Aug 20

Rest day

Aug 21


Front Squats 3-3-3

3 rounds NOT for time

15 ring rows
15 scapula ring rows
sampson stretch
15 strict pull ups
15 scapula pull ups
hamstring stretch
15 straight arm pull ups

So now I am two cycles behind the main page. I have read the paleo and am starting on Monday and I finally have a barbell and plates to do my Oly lifts and I bought a jump rope, mostly for warming up with. Very stoked.

Jason A Smith 08-22-2009 08:55 PM

Re: Jason's Workout Log

CFWU X 3 (less pull ups and ring dips)


3 rounds for time:

7 muscle ups
21 burpees w/ jump

16' 52"

I did the best I could with the muscle ups today. Normally sub dis and pull ups I did my first muscle up actually about 5 legit ones. I did muscle ups progressions for the first two rounds today and subbed pull ups and ring dips for round three. Crossfit Rocanville has a muscle up !

Jason A Smith 08-23-2009 02:42 PM

Re: Jason's Workout Log


Double unders and sit ups


Total: 450

Pretty happy with that effort. I was gunning for 500 and will be next time. I was slowed some by the sit ups and I tripped up on the double unders maybe five times. Paleo starting tomorrow...looking forward to see if I feel any different.

Jason A Smith 08-24-2009 08:02 PM

Re: Jason's Workout Log


Push press skill work with 45 lb barbell

Push press 1-1-1-1-1-1-1


Pretty pleased, first max effort with my new to me barbell. Just need a squat stand. I had to clean my loads first, looking forward to resting tomorrow. This was four days in a row and I am tired. I also started paleo today, looking forward to feeling a difference.

Jason A Smith 08-26-2009 07:48 PM

Re: Jason's Workout Log



150 wall ball with 20 lb

subbed 2 X 20 lb thrusters

as Rx'd reps


Very happy with that and pumped out the first 37 without a break, next time I would like to be around 9'00".

Jason A Smith 08-27-2009 08:16 PM

Re: Jason's Workout Log


walking lunges 100ft, pull ups, sit up 21-18-15-12-9-6

As Rx'd 13'55".

I was very surprised to this workout this quickly, I was expecting about 20 min or so. I did all but the set at 15 of pull ups unbroken which also suprised me quite a bit. I thinking it may be the paleo. I have been on it 4 days now and feel really good. I am interested to see how this all plays out.

Jason A Smith 08-28-2009 07:03 AM

Re: Jason's Workout Log

Hang Power Clean


Wasn't feeling it this morning, a bit tired and not quite rested. Tomorrow's rest day will be very welcomed.

Jason A Smith 08-30-2009 03:38 PM

Re: Jason's Workout Log
Yesterday: Rest Day, almost got my 1967 Cougar running after 2 years dormant.




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

20 rounds plus 5 pull ups

a round and a third better than last time. I will pick Mary for the next two times ths comes up, which seems like fairly regularly. I tweaked my calf warming up, hopefully it feels better tomorrow.

Jason A Smith 08-31-2009 09:05 PM

Re: Jason's Workout Log

Bike ride with the kids. CFWU.

AMRAP in 20 min

65 lb thruster
65 lb hang power clean
65 lb SDHP

8 rounds + 5 thrusters

cool down: toes to bar hold L-sit cumulative for 60s, took two times at 30s.

This WOD went better than I expected. Tomorrow is Nate which is another repeat for me, I am going to use the same scaling to see if I can better my effort from last time.

Jason A Smith 09-01-2009 08:16 PM

Re: Jason's Workout Log

CFWU X 2 I really was ready to go after two rounds today


AMRAP in 20 min

2 muscle ups (I did kneeling muscle ups)
4 HSPUs (went to about 2" from floor)
8 2 pood KB swings (52.5 lb DB swings, heaviest I have)

9 rounds plus 2 MUs & 4 HSPUs

I did 6 round last time in 15 minutes, at the 15 minute mark today I had completed 8 rounds, shows you how much I died at the end. This WOD is brutal, I am hoping to get closer to Rx'd next time, real muscle ups, more ROM on the HSPU and I will likely stay the same on the KB swings. Looking forward to resting tomorrow.

Jason A Smith 09-03-2009 09:32 AM

Re: Jason's Workout Log
Yesterday: Rest Day





75-85-95-105-115 (F at .5)

Felt really good, my paleo is going well. Hoping to get to Crossfit Moncton tomorrow night as I am travelling for work today.

Jason A Smith 09-04-2009 06:14 PM

Re: Jason's Workout Log

@ Crossfit Moncton which was top notch BTW, Kevin and his folks super friendly and I had another great workout. That makes three affiliates that I have visisted and it has been a great experience every time.


shoulder press

warm up 65 lbs X 10 95-105(F)-105-110(F)-95


DU's & sit-ups

6:19 - I was happy with my time I tripped up a couple of DU's and I slowed during the sit up's, next time will be shooting for 6:00. Had an awesome seafood meal while out here on the East Coast as well, even went wild and had dessert, which because I am not strict Paleo is okay now and again.

Jason A Smith 09-07-2009 02:15 PM

Re: Jason's Workout Log
Took two rest days in a row. I was quite tired and not well rested after coming back from my business trip. Back on track today.


run 1 mile
21 thrusters 65 lbs
21 pull ups
run 800 m
15 thrusters 65 lbs
15 pull ups
run 400 m
9 thrusters 65 lbs
9 pull ups

18' 28"

I did all the reps unbroken, probably should have used 75 lbs on the thrusters. On another note my Paleo sucked yesterday, but again back on track today. I did quite well whilst on my business trip, only some slight deviations.

Jason A Smith 09-08-2009 04:10 AM

Re: Jason's Workout Log




Clean 95 lbs
Ring Dips

14' 52"

After watching the video of Greg A. doing this I thought I would be around 10 min or so, was I wrong. I think I will up the weight next time to 105 lbs and try to keep my time around 15 min or so. Looking forward to a run tomorrow, hoping for around the 20 min mark. My kast effort was 21' ??".

Jason A Smith 09-09-2009 04:12 AM

Re: Jason's Workout Log


Run 5 km. Time 21'23" which is about the same (within 10s) of my last time. Not sure why, thought I pushd pretty hard. My last run was during the daylight and this one was in the dark at 4:30 am. A little different route, I couldn't remember the same one as last time. Still pleased with my time but I should have pushed a little harder the last half I guess.

Jason A Smith 09-11-2009 08:16 PM

Re: Jason's Workout Log
Yesterday was a rest day.



C & J: warm up @ 95 lbs X 5



Just couldn't budge the 165 at the end. Will be looking for more next time.

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