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Jason A Smith 01-07-2011 10:40 PM

Re: Jason's Workout Log
Active rest day played hockey last night on very little sleep. Woke up this morning and felt crappy, ate lots, took some fish oil, played with our youngest and had a nap just like her and actually felt like training tonight. My alternative was watching "The Situation" with my wife. I can't take Jersey Shore, so I went downstairs and did this:

Front Squat 3,3,3,3,3
185,195,205,215,225 (2min rest)

10 Rounds
2 Bench @ BW (160)
10 KB swings 1.5 pood
2 X 10 yard sprint & back pedal

Squats were pretty good, actually felt really good for the whole thing and I was able to maintain a constant work output for the duration of the WOD as well. Off to bed to get some more much needed sleep !

Jason A Smith 01-08-2011 10:03 PM

Re: Jason's Workout Log

20 min gymnastics practice
5 X supine ring lowers 10s or so
3 X 1 min HS holds on wall
3 X 20s L-sit holds on rings
muscle up work (did 4 muscle ups !) haven't done any in a while should work some more in

5 min row @ 20 spm 1290m
AMRAP in 7 min 50 yard Farmers Walk 52.5 lbs 6 rounds
3 min row @ 20 spm 768m

Day 8 of paleo and it's going great. Not the greatest for gaining, but my performance feel fresh and rejuvenated.

Jason A Smith 01-09-2011 01:05 PM

Re: Jason's Workout Log

7 rounds
7 DLs 275 (Rx'd is 315)
40 DUs (sub for gasser)
15 pull ups
rest 45s b/w rounds

Went really good. I would like to do this with the running to see how it compares. I cranked out the DUs unbroken except 1 rounds. The DLs were broken on the last two rounds 5+2. There is no way I could have done this one year ago at this weight. Next time will likely go up to 295 and then RX'd weight. It's less than an hour later and I feel quite recovered and like I could do something else again. Which is good because I have to play hockey later.

Jason A Smith 01-11-2011 08:09 PM

Re: Jason's Workout Log
Played hockey on Sunday pretty much without getting off the ice cause we were short players. I woke up Monday morning and felt like I was hit by a truck. Nice it was a rest day, so today:

BS 10X2 @ 65% 1RM (225) 45s rest
Press 5X5 105 reset from 3X5 @ 125 by 15% and work up

7 rounds for time:
7 towel pull ups
7 ball slam (with my homemade slammer)

Last time this came up I finished at 8:59, pretty happy to have an improvement of over a minute on such a short WOD, obviously making improvements all around. I had to laugh when I saw the mainsite picture today, girl in the middle has a nice butt. I also notice they are posting Josh Everett's time for WOD's and they are up there at the top. Wonder if he will be a contender this year, big money I wish I would have a shot, I could use 250K, just don;t have time to train that much !

Brent Blackburn 01-13-2011 11:24 AM

Re: Jason's Workout Log
My girlfriend watches "Jersey Shore" a lot and the way I tolerate it is by doing this:
3 Pushups for every time someone says: "pretty much"
3 Pullups: For any iteration of "situation" or "sitch" etc.
5 Squats: For any bleeped out word

Just those three things alone last week resulted in 27 pushups, 36 Pullups, and 50 squats. It is starting to irritate my gf though.

Jason A Smith 01-14-2011 10:31 AM

Re: Jason's Workout Log
Brent I will have to share that with my wife. I never really pay any attention to it, I do something else usually. I should tell her to follow that Though and see how it goes for her. GTL !

I rested for a day due to a 16 hrs work day and then we played hockey last night.

Catching up today.

Power Snatch 1,1,1,1,1,1,1
130,135,140,145,150(FX3 ! WTF) 5 lbs from my previous PR
3Xmax DB rows w/ 52.5 =, not heavy enough
R 27, 21, 17
L 26, 20, 17

10 X short shuttles
100 T2B Took 15 minutes

Little disappointed with my snatches, missed them out front three times. Toes to bar sucked I did them as strict as possible.

Brent, are you planning on doing the Crossfit Sectionals ? I may depends on the format and what not.

Jason A Smith 01-16-2011 01:01 PM

Re: Jason's Workout Log
I did not sleep hardly at all on Friday night and just wasn't feeling it yesterday, I decided to go to bed early and make up today.

Front Squat 5,5,5,5,5
135,185,205,225,245 (Fail @3!)
Floor Press (best I could anyways) 1,1,1,1,1
15X1 Power Clean @ 75% 1RM rest 45s 161.25
3 X max weighted chins (20lbs)

5 rounds
1 min max reps PP w/ 52.5# DBs
1 min iso hold top of back extension
totaled 55 reps thought I could do 20 each round and got schooled on that one.

I doubled up on SWODs and may do another DWOD later today, likely rowing sprints, see how I feel.

Jason A Smith 01-18-2011 08:42 PM

Re: Jason's Workout Log
Rested yesterday, today:

Good Morning 3RM 165

6 rounds for time:
3 anyway OH (135)
6 C2B pull ups
9 push ups (clapping)

Supposed to be at 185 so I scaled, could have gone a bit heavier, the push ups were a bottleneck. Also supposed to do 20 min gymnastics practice, but I will do it tomorrow as the DWOD will be impossible to do at home with my kids (it's a 2 mile weighted walk), which I will make p this week. Guessed on the GM's for weight. I gotta check some vids but I could feel it in the hamstrings. Time for bed.

Jason A Smith 01-21-2011 11:13 AM

Re: Jason's Workout Log
I vanished for a couple days as I have tonsilitis. I started not feeling well on Wed. afternoon came home went to bed early, thought I was just tired and when I woke up to go to work I felt awful. Normally I'd have gone to work in that situation but decided to grab a brain and slept in and when I got back up felt worse. Both the little one and I have the same, got some antibiotics yesterday and more rest and feel much better today. Decided to combine a couple days into one.


Press 3RM 130lbs, pretty happy as my last time doing a 3RM was 125, getting stronger OH, felt like I had more as well but will save it for next time.
DB rows 3 X max reps @73 lbs R 10,10,10 L 10,10,10 which was what I was aiming for.

The "DB Bear"
10 rounds for time:
Power Clean
Front Squat
Push Press
Front Squat
Push Press
One round is above with right hand then switch hands and repeat, no dropping or setting weight down. Done with 52.5 (heaviest I have) in 4:45, which is over 1:00 faster than last time. I need a heavier DB for sure. I will likely buy and olympic DB handle (or two) to facilitate the fairly regular heavy DB work.

Looking forward to testing CFFB total again tomorrow. Just done last month so I wonder how much progress I will have made especially since I reset a bit switching to Collegiate programming.

Jason A Smith 01-22-2011 12:47 PM

Re: Jason's Workout Log

CFFB Total

Power Clean - 215 (F @ 220)
Squat - 340 (not my greatest rep but I'll take it)
Bench - 205 (called it)
Deadlift - 385 (F @ 400)

Total - 1145

Probably most frustrating day with the bar in a long time. Moved up 0 from 6 weeks ago. I reset when starting Collegiate and have been sick the last couple days, so I'll use that for a "reason", hoping for 1200 next time. Weighed in at 160 this morning.

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