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

Jason A Smith 09-30-2011 01:06 PM

Re: Jason's Workout Log
 
Thanks guys. The pacing thing I am still learning. I know from my experience with the main page and with competition style type workouts that I can only go a real 100% for a very short duration and after that it drops off substantially. I know that I can do 100 DUs in a minute and I checked the OPT site and was looking at everyone else's numbers as well. Thrusters and burpees may be two of my least favorite things to do, glad I "got" to work on them.

Jason A Smith 09-30-2011 04:11 PM

Re: Jason's Workout Log
 
Wanted to get some work done today, busy day getting ready to do some blow in insulation tomorrow after I participate in the bottle drive for the playschool. Should be a busy weekend !

Today:

Row 400 m @ 90% - 1:20
rest 2 min
Row 400 m @ 95% - 1:18
rest 2 min
Row 400 m @ 100% - 1:19
+
Row 15 min @ easy pace - 3402m total 2:12 ave/500m pace

The last row my body/mind gave up. I am a little upset as I was good until about 40s to go and then nothing left. The C2 and I will have to make up and move on. My head cold is feeling much better as well. Weather is supposed to be awesome this weekend as well. +26C tomorrow ! Hello October !

Milton Brisson 09-30-2011 04:47 PM

Re: Jason's Workout Log
 
Those are pretty good times on the 400 rows. You must do 500m in 1:45-1:50 I would guess, and rowingsucks the life out of me too. I someties do 5 minute rows for distance, and usually wind up hating myself around the 3 minute mark!

Have a great weekend Jason! Have fun with that insulation, it can get messy!

Jason A Smith 10-02-2011 04:49 PM

Re: Jason's Workout Log
 
Thanks Milt, I did make a mess yesterday but got the insulating done (pretty much). I have a couple odd and ends to finish up, next weekend though. As far as the rowing. I can row sub 1:40 for 500m, I need to get down to around 1:30. I really have trouble sustaining pace. I think it is mental. So I didn;t get a chance to WOD yesterday (see above) but back at it again today:

part 1:
Run 500 m @ 3K pace
rest walk 1 min x 5

All done at around 2:15

rest 4+ hours

part 2:
A. Power Clean - 2,2,2,2; rest 4 min - 185,195,205,215 (technique was better, I had Leah video them)
+
4 rds for time:
15 KBS - 2/1.5 pd
15 wall balls
35 double unders
9:09

Not so much fun after round 2, I rested too long. Tired out and a sore calf from running. Hoping it feels better tomorrow.

Milton Brisson 10-02-2011 09:52 PM

Re: Jason's Workout Log
 
Quote:

Originally Posted by Jason A Smith (Post 991669)
...part 1:
Run 500 m @ 3K pace
rest walk 1 min x 5

All done at around 2:15

rest 4+ hours

part 2:
A. Power Clean - 2,2,2,2; rest 4 min - 185,195,205,215 (technique was better, I had Leah video them)
+
4 rds for time:
15 KBS - 2/1.5 pd
15 wall balls
35 double unders
9:09

Not so much fun after round 2, I rested too long. Tired out and a sore calf from running. Hoping it feels better tomorrow.

Nice work on that one! The 140 double-unders would have taken me that much time! I know what you mean with the soreness, funny how its not the heavy stuff anymore! I have DOMS for the first time in a while from doing high rep air squats in an AMRAP - squatting the 405 didnt even give me DOMS!

Nice numbers on the power cleans too! Keep them moving up!

Nik Nichols 10-03-2011 11:42 AM

Re: Jason's Workout Log
 
DANG that is some strong power cleans!!:highfive:

Jason A Smith 10-03-2011 08:27 PM

Re: Jason's Workout Log
 
Thanks guys. I hit a PR on a 1RM last week and that is a PR for two ! Working up to a 275 clean mostly technique, Ihope:rolleyes:

Had a crazy day at work today, rushed home and finished blowing in the insulation in the garage attic.

Row 2K time trial: 7:28 which is a PR by default. No warm up just onto the rower. Still coughing, looking for sub 7:10. Most of the guys at OPT were sub 7:00, some under 6:50 which is crazy fast. Just keeping pace I guess.

Jason A Smith 10-04-2011 09:01 PM

Re: Jason's Workout Log
 
part 1:
A. Clean and Jerk - build to a tough single in a few sets - NOT a 1RM - did 205 then hit myself in the chin @ 215, would have had it and a new PR to boot. I know it says NOT, but I don't follow along well sometimes
B. Chin Ups - 20 unbroken x 3; rest 2 min - all done UB
C. 10 burpees AFAP; rest 30 sec x 4 - mostly 21s

rest as needed

part 2:
Run 400 m @ 80%; rest 1 min x 2 - 1:48, 1:42
+
run 2000m @ race pace - 9:02
+
Run 15 min @ Z1 easy - done

Good training day today. Bed time.

Milton Brisson 10-04-2011 11:24 PM

Re: Jason's Workout Log
 
Oh, I have given myself a few uppercuts with a bar too! I dont even mention them in my log any more. Hurts to shave for a few days after.....

Keep up the good work!

Nik Nichols 10-05-2011 06:26 AM

Re: Jason's Workout Log
 
Looks like a good session. How are you liking the OPT work. Seems like a lot.


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