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-   -   Jason's Workout Log (http://board.crossfit.com/showthread.php?t=48280)

Milton Brisson 01-01-2012 05:22 PM

Re: Jason's Workout Log
 
Nice work! Looks like you made it happen in 2011! 2012 is your year! Regionals, here you come!!!!!

Jason A Smith 01-03-2012 09:38 PM

Re: Jason's Workout Log
 
Thanks Milt. I think 2012 will be your year too ! We spent New Years out at my parents cottage. I went on a nice long walk on Jan. 1 (I was supposed to Z1 run so I was close). We were up way late and had one too many drinks on Jan. 1 so I was a little sluggish yesterday and leading into today. Put the kids to bed and hit the training.

A1. Power clean 3-3-2-2-1; rest 120s185,195,205,215,225
A2. Close grip Bench Press 3-3-2-2-1; rest 120s163,173,183,193,203F
B1. FS 3-3-2-2; rest 60s215,235,245,255
B2. Muscle Up 5 x 4 sets; rest 120s1-1-2-1,3-1-1,2-1-1-1,2-1 and called it
C. 1-10 unbroken ring push-up ladder for time 4:20

I am still finding my way with muscle ups. I did the first set with a false grip and all after we're without until the last one. Something I need to continue to work on. The fail on the bench was especially bad. I got my wife to spot and she caught her finger and cut it pretty badly. I feel like a complete jerk now and am upset. Hopefully she is alright :mad:At myself for letting that happen.

Jason A Smith 01-04-2012 09:40 AM

Re: Jason's Workout Log
 
Oh yes and I was off with my bench numbers from last night as well it was

183,193,203,213,223(F)

And from now on I will be putting myself in our half rack even though I will need to rig something up to spot myself.

Jason A Smith 01-04-2012 09:26 PM

Re: Jason's Workout Log
 
Well I didn't get a lot of rest last night and I thought I wasn't going to be able to train tonight. I felt much more energetic after supper. Which was delicious. So I trained and was able to do it in the house tonight which was an extra bonus. The garage is nice but it's cold and a bit damp. It's like out of Rocky.

So this is what I was in for tonight:

Row*5 minutes EZ
+
7xRow 60s @ 90%; Row 60s EZ
+
1 challenging depth HSPU every 30s for 10 minutes
+
7xRow 60s @ 90%; Row 60s EZ
+
Row*5 minutes EZ

And here are the results

1093m
+
1. 292-1:42
2. 290-1:43
3. 290-1:43
4. 286-1:44
5. 284-1:45
6. 284-1:45
7. 286-1:44
+
All HSPU's done on 10lb bumpers (felt pretty good)
+
1. 281-1:46
2. 278-1:47
3. 283-1:46
4. 278-1:47
5. 281-1:46
6. 279-1:47
7. 282-1:46
+
973m

I fell pretty good about the effort. The rows felt good and consistent and were also repeatable. My best 500m row is 1:32 so this was about right. Looking forward to resting tomorrow. Also this was a little more difficult on a full stomach.

Jason A Smith 01-06-2012 04:34 PM

Re: Jason's Workout Log
 
Got a good sleep last night and felt really good today:

5 min @ 85%
5 ring dips
30 double unders
6 rounds + 1 ring dip
+ rest 5 minutes
5 min @ 85%
10 wall ball
10 Burpees
4 rounds + 4 wall ball
+ rest 5 minutes
5 min @ 85%
Row 100m
15 box jumps, 20"
5 rounds
+ rest 5 minutes
5 min @ 85%
10 kb swing, 55#
15 anchored sit-ups
5 rounds
*
Friday PM
Run 15 min @ low HR
+
20 minute AMR:
2 unbroken muscle-ups
Went as follows
2-2-2-1-2-2-2-1-1-2-1-1-1-1-2-2-1.5

+
Run 15 min @ low HR

Running felt really good. I need to spend some time working on my false grip strength as that is where I failed at doing the muscle ups. I was doing them on the minute until minute 15 when I had to go every 2 minutes.

Milton Brisson 01-07-2012 01:17 AM

Re: Jason's Workout Log
 
Nicework there! Thats some good volume, and some good scores too!

Jason A Smith 01-07-2012 06:02 PM

Re: Jason's Workout Log
 
Thanks Milt. I saw your bench "deload" and laughed. I don't think I get a rep with any of those weights !

Had a good sleep last night and ready for today's tester, which was:

For time:
250 m row
15 Burpees
25 KB swings 2 pood
15 Burpees
250 m row
4:19
+
30 min Z1 row
5900m total

I actually did this on Nov. 3 and the time was 4:35 then so I was 16s faster this time. I would love to be sub 4:00 but that would require no breaks at all and faster transitions, doable and I'm getting there. The Z1 row felt really good after the 15 minute mark. I have video of the tester I will post in a bit. Got a long grinder scheduled for tomorrow. Progress = onward !

Jason A Smith 01-07-2012 08:26 PM

Re: Jason's Workout Log
 
Here's the link to my training video from today

http://www.youtube.com/watch?v=ePPyI...1&feature=plcp

Jason A Smith 01-08-2012 07:30 PM

Re: Jason's Workout Log
 
Had a great weekend at home. We had a stay at home day today as well, we haven't had a day like that in a few weeks.

Today:
10 rounds for time
Row 500m
15 Burpees
29:51

I did this same workout back in August and I was almost 40 minutes. I am feeling pretty good about this.

I tracked the rounds and they were all around 3:00. The first and last were quite a bit faster as well, I really pushed hard at the finish. Took about 5 minutes and was feeling recovered. I feel like a have built a good base to become a fitness athlete, now I have to learn how to do it in practice. I am really enjoying learning more as I go and looking forward to Frostfit and then on to the Open Sectionals.

Jordan Derksen 01-08-2012 08:18 PM

Re: Jason's Workout Log
 
Quote:

Originally Posted by Jason A Smith (Post 1021360)
Had a great weekend at home. We had a stay at home day today as well, we haven't had a day like that in a few weeks.

Today:
10 rounds for time
Row 500m
15 Burpees
29:51

I did this same workout back in August and I was almost 40 minutes. I am feeling pretty good about this.

Ya man I like what I'm seeing. My break to Oly lift for a while netted some solid gains but my conditioning has ate it hard. It's good to see your making solid progress. I'm looking forward to when my lungs catch up with all my strength gains and I destroy some of my old times. This last summer I was getting to the point where I could go without stopping on a lot of WODs. Not back there yet. I'm thinking with 3 weeks to go Frostfit may be a bit of a poor showing for me. The Open should be really good though.


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