Jason's Workout Log

[Jason A Smith]

Week 4 (12/11 - 12/17)

A. 10 min Rowing:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
completed same as last two efforts
B. Front Squat @ 40X1, work to a challenging single - 120kg, legs really sore and heavy from last weeks Sunday session
C. 1 Squat Snatch every 30 sec x 20 reps - 4 @ 50kg, 4 @ 55kg, 4 @ 60kg, 4 @ 65kg, 4 @ 70kg - completed, mostly good reps, not super comfy snatching but not terrible either
D. EMOM x 10 mins @ High Effort:
1st - 12 KBS @ 32kg
2nd - 12 max effort Jump Squats
completed not brutal, jump squats suck
E. 5 min AirBike EZ - completed

A. 10 min EZ:
1:30 min AirBike
1 min Left Arm TGU @ 16kg KB
1:30 min Rowing
1 min Right Arm TGU @ 16kg KB
completed, 5 TGUs each time
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - completed, I have actually gotten pretty good at these
C. 1 Burpee Ring Muscle-up every every 15 sec x 15 reps, into…
1 Burpee Bar Muscle-up every 15 sec x 15 reps completed, I lost track of reps on the rings so I stopped and counted for about 30s at rep 11, then likely did one extra on the bar, went well.
D. 5 rounds:
2 min AirBike @ 75%
15 Pull-ups
(into…)
5 rounds:
2 min Rowing @ 75%
10-15 unbroken Strict HSPU
completed all UB, 10 HSPUs each time. My motivation today was really quite low. I felt tired and sluggish

A. 10 min AirBike:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
130 total calories, decent effort today
B. Back Squat @ 40X1, work to a challenging single - 140kg
C. 1 Squat Clean every 45 sec x 16 sets - 4 @ 80kg, 4 @ 85kg, 4 @ 90kg, 4 @ 95kg - completed no misses good reps
D. 3 rounds:
3 min AirBike EZ
1 min Jumping Switch Lunges
completed 50 switch lunges each time….legs
E. 5 min AirBike EZ
completed after part D

A. 10 min EZ:
7 min AirBike
3 min Alternating TGU @ 16kg KB
65 calories and 12 TGUs total
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t -completed
C. 7 Ring Muscle-ups x 1 set, 1:30 min rest
7 Bar Muscle-ups x 1 set, 1:30 min rest
20 Chest to Bar x 1 set, 1:30 min rest
20 Kipping HSPU x 1 set, 1:30 min rest
20 Toes to Bar x 1 set, 1:30 min rest
20 Kipping HSPU x 1 set
done, as seen all UB and not bad. Kipping C2B is pretty hard to be fast at but is what it is. The video was the last set of HSPUs, first set was easier (obviously)
D. 20 min @ 85-90%/High Effort:
500m Rowing
50 DU’s
10ft HS Walk x 5 sets
4 rounds + 260m of rowing. I did One HS walk every 20s which seemed about right

10 min EZ:
5 min Rowing
5 min AirBike
2:07/500m, 55rpm which seemed about right
+
Rest as needed
+
4 rounds @ 85-90%/High Effort:
30 sec OHS @ 40kg - 13,13,13,14
30 sec Walk
30 sec Rowing - 150m each time (a little under 1:45/500m pace)
30 sec Walk
30 sec Hang Power Clean @ 40kg - 11,11,11,12 - I tried to focus on maintaining perfect form on these a supposed to just cycling as fast as I could, next time I think I can go faster, it’s been a while
30 sec Walk
30 sec Bar Facing Burpees - 9,9,9,9
30 sec Walk
30 sec Shoulder to Overhead @ 40kg - 10,10,10,12 same as the HPC. I took my time re -racked and focused on maintaining a solid OH position at all times
30 sec Walk
30 sec Rowing - 150m each time (same as above for pace
30 sec Walk
30 sec Front Rack Barbell Reverse Lunges @ 40kg - 14 each time
30 sec Walk
30 sec Bar Facing Burpees - 9,9,9,10 took a bit more effort to get the extra rep in under 30s
30 sec Walk
This felt better this week, my breathing (and coughing) is almost back to normal
+
Rest as needed
+
10 min EZ:
5 min Rowing
5 min AirBike
2:07/500m, 55rpm which seemed about right

[Jason A Smith]

There was a short week right after week 4 for a couple reasons. We had a lot of family commitments that last week before Xmas and we headed out on a family holiday, so we did a couple of testers which I haven't done in years

A. Snatch, work to a moderate single for the day - 72kg
B. Clean and Jerk, work to a moderate single for the day - 90kg
C. Weighted Strict Pronated Chest to Bar, work to a max - 28kg
D. 30 Ring Muscle-ups for time - 5:50 PR, went 6, then 3’s to 27 every 40s, then 2/1
E. 10 min EZ:
2:30 min Rowing
2:30 min AirBike
completed

For time:
100 Step Down Box Jumps @ 30”
100 KBS @ 32kg
100 Burpees - no jump at top
100 Thrusters @ 65lbs
—34 min last time we tester this…probably 3-4 years ago! 29:40, last time we did this was August 2013, over four years ago, right when I first started with you. The goal was sub 30:00

I will not lie, I was really emotional after PR ing my MU tester, it has been a long time coming. My right shoulders will never likely be 100% again ever so this is huge. The last one was a mental grind and I just stuck with it, I am really happy about that. My legs were sore for a couple days afterwards but I didn't care at all.

[Jason A Smith]

Dec 26 @ Crossfit East Oahu
20 min AMRAP
15 cal ski erg
21 C2B
15 Burpee BJ 24”
9 C and J 135#
Did 3.5 rounds total

Dec 28 @ the rental house
EMOM 20
1 - 25 air squats
2 - 15 push ups
3 - 24 jump switch lunges
4 - 11 burpees
only other session I did that week

Jan 2 @ Crossfit Poipu
3 X 8
Pendlay Row/Deficit DL (3”) - 135 every 2 min Build to a heavy 3 Sumo DL - 305#
3 rounds
12 X BW DL - 170#
21 BJSD 24”
3:03 - This was supposed to be CF benchmark “Christine” but they missed the 500m row and the fact that the BJs are only supposed to be 20”

Jan 3 @ CF Poipu
20 min AMRAP
12 calories rowing
12 OHS 95#
15 Lateral barbell burpees
8 rounds total - held steady pace of one round every 2:30 from start to finish


Jan. 5 @ CF Poipu
Open 11.1/14.1
10 min AMRAP
30 DUs
15 Power Snatch 75#
6 rounds + 34
About one full rounds less than in 2014, NBD used a really slow and heavy rope that like caused about a half round of that slow down and then just faster on the bar, we dod zero aerobic warm up for this one.

So we spent from Dec 23 - Jan 7 travelling to and from Hawaii with my family (14 people total) spent a week on Oahu and a week on Kauai. It was the best family vacation one could dream of. I managed to get in a little exercise while there. Whether it matters or not but I scored highest every time we attended a class. It is odd being in classes, I don't mind it but never feel super comfortable for some reason. At any rate it was fun to do something different and the rest was good for my body in general.

[Jason A Smith]

And......I am really happy the message board is back. I know hardly anyone uses this thing anymore but I have been tracking here since I started and I think it has everything I have done in here. I used to keep a written journal, but it only picks up May 2010 and on and then I have since I started with Mike F at OPT Calgary logged on a spreadsheet. Geeky I know, but I like being able to look at my sessions and track where I was at and where I am at now and see.

[Jason A Smith]

Week 1 (1/8 - 1/14)

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed as written
B. Front Squat, 5 reps every 2 min x 5 sets - start @ 70kg, add 3 kg per set - completed
C. 1 Squat Snatch + 1 Above Knee Hang Squat Snatch + 1 OHS @ 50kg per min x 10 mins - completed
D. EMOM x 15 mins:
3 min - 3 Ring Muscle-ups - 2,3,2
3 min - 3 Bar Muscle-ups - 3,0,2
3 min - 6 Chest to Bar - completed
3 min - 6 Strict HSPU - 6,4,5
3 min - 6 Toes to Bar - completed
this piece was a hot mess, felt way off on all of it and slow and heavy, neck and shoulders still a little bizarre
E. EMOM x 10 mins:
1st - 45 sec FLR on Rings
2nd - 45 sec Pronated Hang from Pull-up Bar
completed, ouch grip
You weren’t kidding about coming back a little slower, I felt like *** today, could be the time change, back to routine, cold weather, definitely fell out of practice

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. 2 rounds @ 85-90%/High Effort:
1 min Thrusters @ 20kg - 30-30
1 min Walk
1 min Double Unders - 112-102 (tripped second time)
1 min Walk
1 min Jumping Switch Lunges - 50-50 (took a short break at 40 each time)
1 min Walk
1 min Burpee Box Jump Overs @ 24” - 15-15 moved well here
1 min Walk
1 min KBS @ 24kg - 30-30 KB was sweaty hard to hang onto
1 min Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
My MCL area is sore, will spend the next couple days icing it and doing friction massage a bunch and see if I can get it better. No idea when I did anything to it. I thought maybe I bruised it up a bit and it had healed up.

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
B. Back Squat, 5 reps every 2 min x 5 sets - start @ 80kg, add 5 kg per set
C. 1 Squat Clean + 1 Above Knee Hang Squat Clean + 2 Split Jerk @ 70kg every 2 min x 5 sets
D. EMOM x 15 mins:
3 min - 3 Ring Muscle-ups
3 min - 3 Bar Muscle-ups
3 min - 6 Chest to Bar
3 min - 6 Strict HSPU
3 min - 6 Toes to Bar
E. EMOM x 10 mins:
1st - 10 tough Parallel Grip Ring Rows @ 20X0
2nd - 15 Hand Release Push-ups
This whole session was completed as written. Gymnastics work went much better than Tuesday.

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. 4 rounds @ 85-90%/High Effort:
30 sec OHS @ 45kg - 15 each time
30 sec Walk
30 sec Bar Facing Burpees - 10 each time
30 sec Walk
30 sec DB Power Clean @ 50lbs/hand - 10-8-5-8, low back was lit up, never done these before
30 sec Walk
30 sec Toes Through Rings - 15 each time, really smooth throughout
30 sec Walk
30 sec DB Front Rack Reverse Lunges @ 50/hand - 14 each time
30 sec Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed

25 DU’s every 30 sec x 10 sets - completed, no issues, I tripped twice I think total.
+
5 sets, Increasing Effort Per Set:
1 min Rowing
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
Went 243m(2:03),249m(2:00), 264m(1:53),275m(1:49),289m(1:43)
+
10ft HS Walk every 30 sec x 10 sets - completed, no issues here at all, I went a little more than 10ft as I was at a gym with some more room, not at home
+
5 sets, Increasing Effort Per Set:
1 min AirBike
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
56rpm, 59rpm, 62 rpm, 65-66 rpm, 73-74rpm
+
EMOM x 6 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 30 sec Pronated Scapular Pull-ups @ 1111 completed at 30s RD lockout each time
+
5 sets, Increasing Effort Per Set:
1 min Rowing
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
Went 244m(2:02.9),252m(1:59), 264m(1:53),276m(1:49),291m(1:43)

+
1/arm TGU @ 16kg KB per min x 5 mins
completed felt fine
+
5 sets, Increasing Effort Per Set:
1 min AirBike
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
56rpm, 59rpm, 62 rpm, 65-66 rpm, 73-74rpm, I was able to push the set on the bike more than I thought I would be able to, maybe next time at 75+rpm see what happens

[Jason A Smith]

Week 2 (1/15 - 1/21)

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
B. Front Squat, 3 reps every 2 min x 5 sets - start @ 70kg, add 5 kg per set
C. 1 Squat Snatch + 1 OHS per min x 10 mins - 5 @ 50kg, 3 @ 55kg, 2 @ 60kg
D. EMOM x 20 mins:
3 min - 3 Ring Muscle-ups
3 min - 3 Bar Muscle-ups
4 min - 6 Chest to Bar
5 min - 6 Strict HSPU
5 min - 6 Toes to Bar
E. EMOM x 10 mins:
1st - 30 sec Strict Toes Through Rings
2nd - 30 sec Wall Facing HS Hold Against Wall completed as written, was able to complete the gymnastics portion of this without much issue

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
B. 3 rounds @ 85-90%/High Effort:
1 min OHS @ 30kg - 30-30-30
1 min Walk
1 min Bar Facing Burpees - 18-20-20
1 min Walk
1 min Alternating DB Power Snatch @ 50lbs - 22-22-22
1 min Walk
1 min Double Unders - 100-109-112 (3 trips, 1 trip, no trips)
1 min Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed, this works out to 1200m and 60 calories total every time
B. Back Squat, 3 reps every 2 min x 5 sets - start @ 85kg, add 5 kg per set - completed to 105kg, felt fine
C. 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk per min x 6 mins - start @ 60kg, add 4kg per min - completed to 80kg, jerks a little off today
D. EMOM x 20 mins:
3 min - 3 Ring Muscle-ups
3 min - 3 Bar Muscle-ups
4 min - 6 Chest to Bar
5 min - 6 Strict HSPU
5 min - 6 Toes to Bar
(If the above is not feeling good, then do the below) - I elected not to do this, something still does not feel quite right
EMOM x 10 mins:
1st - 5 Strict Wide Grip Pronated Pull-ups @ 40X0 - no added load
2nd - 5 Strict Ring Dips @ 40X0
completed and much harder than I would have thought
E. EMOM x 10 mins:
1st - 30 sec Push-ups
2nd - 30 sec Bent Over DB Rows @ 25lbs/hand 15 reps each time on both exercises

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed, this works out to 1200m and 60 calories total every time
B. 3 rounds @ 85-90%/High Effort:
30 sec DB Front Squats @ 50/hand - 15’s each time
30 sec Walk
30 sec Step Down Box Jumps @ 24” - 15’s each time
30 sec Walk
30 sec DB Front Rack Reverse Lunges @ 50/hand - 15 each time alternated start leg
30 sec Walk
30 sec Burpees to 6” OH - 11 each time
30 sec Walk
30 sec DB Power Clean @ 50lbs/hand - 8 each time
30 sec Walk
30 sec AirBike - 12 calories each time
30 sec Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed, this works out to 1200m and 60 calories total every time

EMOM x 5 mins:
20 DU’s + 10ft HS Walk - completed more issues tripping on DUs than HS walking
+
4 sets, Increasing Effort Per Set:
1:30 min Rowing
45 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
2:05, 1:59, 1:53, 1:47/500m pace
+
EMOM x 5 mins:
10-20 sec L Sit from Pull-up Bar - went all 10s here, my quads were cramping
+
4 sets, Increasing Effort Per Set:
1:30 min AirBike
45 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
58(17), 62(21), 66(25), 70(30) rpm(calories)
+
EMOM x 5 mins:
20 DU’s + 10ft HS Walk - completed
+
4 sets, Increasing Effort Per Set:
1:30 min Rowing
45 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
2:05, 1:59, 1:53, 1:47/500m pace
+
5 min:
30 sec Left Arm Farmer Hold @ 32kg KB
30 sec Right Arm Farmer Hold @ 32kg KB
done without putting the KB down which was my goal
+
4 sets, Increasing Effort Per Set:
1:30 min AirBike
45 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
58(17), 62(21), 66(25), 70(30) rpm(calories)

[Jason A Smith]

Week 3 (1/22 - 1/28)

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. Front Squat, 2 reps every 2 min x 5 sets - start @ 80kg, add 5 kg per set - completed in pounds 180,190,200,210,220 no issues
C. 1 Squat Snatch every 30 sec x 15 reps - 5 @ 55kg, 5 @ 60kg, 5 @ 65kg - completed solid reps here
D. EMOM x 20 mins:
4 min - 3 Ring Muscle-ups
4 min - 3 Bar Muscle-ups
4 min - 6 Chest to Bar
4 min - 6 Strict HSPU
4 min - 6 Toes to Bar
completed no issues good reps
E. EMOM x 10 mins:
1st - 30 sec Strict Knees to Elbows - 10
2nd - 30 sec Ring Dip Lockout - 30,30,25,20,27s that was tough

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. 2 rounds @ 85-90%/High Effort:
1 min Rowing - 1:43/500m pace
1 min Walk
1 min Squat Clean @ 60kg - singles - 13/13
1 min Walk
30 sec Left Arm DB Shoulder to Overhead @ 50lbs - 13-13
30 sec Right Arm DB Shoulder to Overhead @ 50lbs - 13-13
1 min Walk
1 min Double Unders - 100-100
1 min Walk
1 min Burpee Box Jump Overs @ 24” - 15-15
1 min Walk
B2. Talked Crossfit with Gibby for about 20 minutes, guy is a beauty
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
This was done Thursday at John’s gym in Prince George….long story

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. Back Squat, 2 reps every 2 min x 5 sets - start @ 90kg, add 5 kg per set completed no issues easy and quick reps
C. 1 Squat Clean and Split Jerk per min x 6 mins - start @ 60kg, add 5kg per min - completed, again no issues and good lifts
D. EMOM x 20 mins:
4 min - 3 Ring Muscle-ups
4 min - 3 Bar Muscle-ups
4 min - 6 Chest to Bar
4 min - 6 Strict HSPU
4 min - 6 Toes to Bar
completed with no issues at all.
E. EMOM x 10 mins:
1st - 30 sec Wall Facing HS Hold
2nd - 30 sec Parallel Grip Ring Rows @ Challenging Set-up ran out of time and had to get out the door before finishing this piece

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
B. 5 rounds @ 85-90%/High Effort:
30 sec Thrusters @ 95lbs
30 sec Walk
30 sec Rowing
30 sec Walk
30 sec Power Clean @ 95lbs
30 sec Walk
30 sec Rowing
30 sec Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
This session did not happen as I ended up traveling at the last minute for work and just flat out ran out of time in my week.

3 sets, Increasing Effort Per Set:
2 min Rowing
1 min Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
482, 522, 574m
+
EMOM x 10 mins:
1st - 10ft HS Walk x 3 sets
2nd - 10-20 sec L Sit from Pull-up Bar
completed 10s on the pull up bar
+
3 sets, Increasing Effort Per Set:
2 min AirBike
1 min Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
No AB at Goodlife fitness and not a lot of time
+
EMOM x 10 mins:
1st - 50 DU's
2nd - 20-30 sec Hollow Rocks
completed, all 30s hollow rocks
+
3 sets, Increasing Effort Per Set:
2 min Rowing
1 min Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
482, 522, 576m - yep, same as first set……pacing is king
+
EMOM x 10 mins:
1st - 2 Left Arm TGU @ 16kg KB
2nd - 2 Right Arm TGU @ 16kg KB
completed, easy peasy
+
3 sets, Increasing Effort Per Set:
2 min AirBike
1 min Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
No AB at Goodlife and not a lot of time. I did this session Friday morning early (5:45am to 6:45am) and I only had so much time. Made the best of what time and location I had.

[Jason A Smith]

So the previous was a three week build back into doing stuff after my vacation and the following is three weeks to this past week leading up to actually participating in the Open this year.

Week 1 (1-29 - 2/4)

A. Back Squat, work to a challenging set of 7 - not a max effort, just a good set - 100kg, felt pretty decent, not super heavy for my legs but a few other parts around my body said that this was probably enough for today, my left knee, lower back and my hips were sore. Likely a by product of a lot of sitting and traveling last week
B. Deadlift @ 11X1, 5 reps every 2 min x 5 sets - not touch n go, start @ 100kg, add 10kg per set - completed. the last set I was very careful with. Felt this a lot more in my hamstrings than my low back for a change
C. 1 Squat Snatch every 30 sec x 15 reps - 5 @ 55kg, 5 @ 60kg, 5 @ 65kg - completed, lots of solid lifts here today. Wore my regular shoes and not my lifters today as I know the Open will require that
D. Prep/Warm-up
E. For time:
Toes to Bar - 21,18,15,12,9
OHS @ 50kg - 9,9,9,9,9
6:36, broke the first three sets of T2B into two sets, maybe 10s in between off and back on. All OHS was full snatch into an UB set with not a lot of rest in between tough to gauge if I could have gone faster/UB throughout, but overall I thought not too bad
F. 2 Ring Muscle-ups per min x 10 mins
completed. As noted in previous weeks my left (yes I know wrong side) shoulder has been a little sore mostly around the bicep area. ROM and strength seem to be fine and it does not bother me whole bunch during sessions. I know I have some arthritis in that joint so maybe just acting up. Yah for getting older

20 min EZ:
15 cal Rowing @ Damper 1 @ 900 cal/hr
15 cal AirBike @ 60 RPM
15ft HS Walk
Went 7 full rounds plus 10 calories rowing. All the HS walking was UB and pretty good I hate to say it but I think I have gotten reasonably proficient at it. I honestly wouldn’t mind seeing 10-20’ walks in the Open mixed in with some other stuff. I highly suspect if nothing else we could see them in the qualifier plus it’s just fun to be able to do it after years of not.
(Very Short Rest) - 3 minutes, I had to move stuff around to do this
EMOM x 20 mins @ High Effort:
1st - 15 Wall Balls @ 20lbs
2nd - 10 touch n go Power Snatch @ 40kg
3rd - 10 Bar Facing Burpees
4th - 20 Jumping Switch Lunges
5th - 50 DU’s
all completed as written UB, moved well all movements completed under 30s, I did step up burpees as well as the jump to two feet style (alternated) the speed was the same but obviously more taxing to jump to two feet, god I hope we can step up, I can move much more steady that way, but whatever they ask for I will do. The PS got my heart rate jacked right up more than anything else.
(Very Short Rest) - 3 minutes again It was faster putting stuff away
20 min EZ:
15 cal Rowing @ Damper 1 @ 900 cal/hr
15 cal AirBike @ 60 RPM
15ft HS Walk
exactly the same as the first time through, but felt “harder” even though it said EZ it was quite breathy and sweaty. I love long session with lots of movement like this.

A. Back Squat, work to a challenging set of 7 - not a max effort, just a good set - 105kg, good set
B. Deadlift @ 11X1, 5 reps every 2 min x 5 sets - not touch n go, start @ 100kg, add 10kg per set - completed varied between mixed grip and OH hook grip. I belted for the last set. I was super tired today
C. 1 Squat Clean and Split Jerk every 45 sec x 10 sets - 2 @ 70kg, 2 @ 75kg, 2 @ 80kg, 2 @ 85kg, 2 @ 90kg - completed no issues decent lifts took a few to feel warm
D. Prep/Warm-up
E. 9,6,3 for time:
Bar Muscle-ups
Squat Clean Thrusters @ 70kg
5:17, BMUs all UB. 9 was my PR I would imagine it’s more than that now especially on a bar where I have more room to “swing”. Slowed a touch on the thrusters but they all felt pretty good too.
F. EMOM x 10 mins:
1st - 7 Strict HSPU
2nd - 7 Chest to Bar
completed. Left bicep is sore. Likely a strain. I have almost 4 days before I have to really use it again (MUs, C2B ) so I will stretch it out and treat it at home and see if I can’t get back to closer to 100%. If not maybe a week of resting it a little more might be the answer. Considering how bagged I was on the way into this session it went really well.

Prep/Wam-up - Nathan and I joked that this should be taking out the box…….I actually prepped with a 5 minute AB going from 56-64rpm and did some sets of BJOs and BBJOs at 20 and 24’ before I got going
+
Complete 1 Round @ High Effort Every 6 min x 6 sets:
30 cal AirBike
15 Burpee Box Jump Overs @ 24”
2:50, 2:55, 2:56, 3:05, 2:58, 2:53 - My goal was all under 3:00. My fourth set was just too slow out of the gate on the bike. Next two sets I came out hot (75+rpm) and slowed the last 15 calories down to catch my breath. Sets 1-3 were step in, sets 4-6 were two foot up and over. The burps were about the same speed so I should be good either way, just feels more smooth stepping up and in to me, but I am good.
+
EMOM x 10 mins:
1st - 5 GH Raises @ 40X0
2nd - 30-45 sec FLR on Rings
completed, all 40s FLR, been a while since I did GHR’s I was concerned about cramping up but it went pretty well without issue. My left bicep is definitely the culprit. I have been stretching it like a mad man and it is really tight. Hopefully I can get it to ease off a bit. MU’s seem to be the instigator heating it back up. I will monitor accordingly.

Prep/Warm-up
+
10 min @ 85-90%/High Effort:
10 cal Rowing
10 Box Jump Overs @ 24"
10 Toes to Bar
6 rounds total, moved steady the whole way all T2B were UB
—No Rest
5 min AirBike @ 40-50 RPM
—5 min Walk
10 min @ 85-90%/High Effort:
10 cal Rowing
10 Thrusters @ 30kg
10 Push-ups
6 rounds again, push ups were the bottleneck here
—No Rest
5 min AirBike @ 40-50 RPM
—5 min Walk
10 min @ 85-90%/High Effort:
10 cal Rowing
10 Alternating DB Power Snatch @ 50lbs
10 Air Squats
6 rounds + 5 calories rowing
—No Rest
5 min AirBike @ 40-50 RPM
This whole session from start to finish was good. I did not row super fast to try and keep the heart rate down. the whole way was about 1100cal/hr and I tried to move well with the other stuff

[Jason A Smith]

Week 2 (2/5 - 2/11)

A. Back Squat, work to a challenging set of 5 - not a max effort, just a good set - 115kg
B. Deadlift @ 11X1, 3 reps every 2 min x 5 sets - not touch n go, start @ 110kg, add 10kg per set - completed
C. 1 Squat Snatch + 1 OHS every 45 sec x 10 sets - 5 @ 65kg, 5 @ 70kg - completed, no issues all good makes
D. Prep/Warm-up
E. 9,15,21 for time:
Rowing Cals
OHS @ 45kg
4:50, all OHS UB but did get slow at the end
F. EMOM x 10 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 5 tough Parallel Grip Ring Rows @ 50X0 completed, all 20s on the lockout. Those are hard, tried to keep shoulders back and rings turned out

20 min EZ:
20 cal Rowing @ Damper 1 @ 900 cal/hr
2 Alternating TGU’s @ 16kg KB
20 cal AirBike @ 60 RPM
2 Alternating TGU’s @ 16kg KB
4 times through + row + TGU
(Very Short Rest) - 30s
EMOM x 20 mins @ High Effort:
1st - 10 Hang Power Snatch @ 45kg
2nd - 10 Right Leg Front Rack Barbell Reverse Lunges @ 45kg
3rd - 10 Bar Facing Burpees
4th - 10 cal Rowing
5th - 10 cal AirBike
6th - 10 Hang Power Clean and Overhead @ 45kg
7th - 10 Left Leg Front Rack Barbell Reverse Lunges @ 45kg
8th - 10 Bar Facing Burpees
9th - 10 cal Rowing
10th - 10 cal AirBike
holy bananas, that escalated quickly I did well but was hanging on at the end. BB cycling just jacks my heart rate
(Very Short Rest) - 30s
20 min EZ:
20 cal Rowing @ Damper 1 @ 900 cal/hr
2 Alternating TGU’s @ 16kg KB
20 cal AirBike @ 60 RPM
2 Alternating TGU’s @ 16kg KB
completed same as above but the first ten minutes of this felt pretty bad and I was feeling a bit nauseous

A. Back Squat, work to a challenging set of 3 - not a max effort, just a good set - 130kg, was gonna do 125 but added a little more. I wore a belt today.
B. Deadlift @ 11X1, 3 reps every 2 min x 5 sets - not touch n go, start @ 110kg, add 10kg per set - completed
C. 1 Squat Clean and Split Jerk every min x 10 mins - 4 @ 80kg, 3 @ 85kg, 2 @ 90kg, 1 @ 95kg - Completed, I actually missed the last rep so I did another. It felt heavy today
D. Prep/Warm-up
E. For time:
50 Wall Balls @ 20lbs
10 Deadlifts @ 100kg
25 Wall Balls @ 20lbs
10 Deadlift @ 100kg
4:00 flat. I did three sets on the first WBs 26-14-9, then went UB. The DLs I could feel all over my hamstrings
F. EMOM x 10 mins:
1st - 20 sec Push-ups @ 10X0
2nd - 20 sec Parallel Grip Ring Rows @ 10X0
completed, did 10’s each minute.
I have a muscle strain in my low back (left side) as well that I am managing. It felt ok today so that’s good. Just need to be careful with it.

Prep/Wam-up
+
Complete 1 Round @ High Effort Every 10 min x 5 sets:
30 cal Rowing
30 Double Unders
30ft HS Walk
30 Double Unders
30 cal AirBike
completed all under 5 minutes. I used someone’s heavy rope for DUs, did not make much difference but I could see it making a difference in something more forearm intensive. I rowed and biked 1:45 for each 30 calorie segment. I was better on the bike than normal today.
+
EMOM x 10 mins:
1st - 30-45 sec Left Leg Glute Bridge
2nd - 30-45 sec Right Leg Glute Bridge
All done for 30s, a lot harder than I thought it would be

Prep/Warm-up
+
10 min @ 85-90%/High Effort:
20 cal Rowing
20 OHS @ 30kg
4 rounds + 20 calories all OHS were UB but slow
—No Rest
5 min AirBike @ 40-50 RPM
—5 min Walk
10 min @ 85-90%/High Effort:
20 cal AirBike
20 Alternating DB Power Snatch @ 50lbs
4 rounds even, bike was pretty quick about 1:30 to do the calories each time
—No Rest
5 min AirBike @ 40-50 RPM
—5 min Walk
10 min @ 85-90%/High Effort:
10 Burpee Box Jump Overs @ 24”
10 DB Front Squats @ 50/hand
5 rounds + BBJOs, my low back and hips had enough by this point and were on fire normally I would not hesitate to do FS of any kind but I took 10-15s each time to gather myself to make sure I was committed to all 10 reps
—No Rest
5 min AirBike @ 40-50 RPM
Of note, I did this on Thursday instead because of scheduling and how I knew my body/brain would feel on Friday night

[Jason A Smith]

Week 3 (2/12 - 2/18)

A. Back Squat, work to a moderate single - 135kg, no belt no lifters, still wearing sleeves because the one knee is a little sore still
B. Deadlift @ 11X1, 2 reps every 2 min x 3 sets - not touch n go, start @ 130kg, add 0-10kg per set - 130-140-150kg. My low back etc seems to have loosened back up a bit, see how it feels on Saturday when I do this stuff again
C. 1 Power Snatch every 20 sec x 15 reps - 5 @ 60kg, 5 @ 65kg, 5 @ 70kg - completed, no misses, went well
D. Prep/Warm-up
E. 10 rounds for time:
10 cal Rowing
10ft HS Walk
10 DU’s
9:40, went well HS walking is much, much better. Tried to row around 1300 cal/hr throughout
F. EMOM x 9 mins:
1st - 5 Strict Pronated Grip Pull-ups
2nd - 5 Strict Toes Through Rings
3rd - 5 Wall Facing Strict HSPU
completed, shoulder girdle in general felt stiff. Slept funny on my left side last night and woke up in some discomfort which seems much better later today

20 min EZ:
20 cal Rowing @ Damper 1 @ 900 cal/hr
20 Alternating Step-ups onto 24”
8 times through
(Very Short Rest)
EMOM x 20 mins @ High Effort:
1st - 10 cal AirBike
2nd - 15 Thrusters @ 45lbs
3rd - 10 cal AirBike
4th - 15 KBS @ 24kg
all completed around 25s or so
(Very Short Rest)
20 min EZ:
20 cal AirBike @ 60 RPM
30 sec FLR on Rings
8 times through on this one too.

A. Back Squat, work to a moderate single - not a max effort, just a good set - 135kg
B. Deadlift @ 11X1, 1 rep every min x 5 min - start @ 130kg, add 0-10kg per min - 130-140-150-155-160kg
C. 1 Power Clean and Push Jerk every 20 sec x 15 reps - 5 @ 70kg, 5 @ 75kg, 5 @ 80kg - completed, good reps here, moved quickly
D. Prep/Warm-up
E. For time:
20 Wall Balls @ 20lbs
20 DB Power Clean @ 50/handd
20 Wall Balls @ 20lbs
20 DB Alternating Power Snatch @ 50lbs
20 Wall Balls @ 20lbs
4:35, everything UB except DB PCs, my DBs are huge so pretty awkward
F. EMOM x 10 mins:
1st - 5 Strict Ring Dips @ 40X0
2nd - 5 Toes to Bar
completed, no issues, those tempo dips get tough

Prep/Wam-up
+
Complete 1 Round @ High Effort Every 5 min x 10 sets:
500m Rowing
10 Burpee Box Jump Overs @ 24”
2:30, 2;33, 2:30, 2:33, 2:30, 2:33, 2:31, 2:33, 2:31, 2:31 - slower rowing (1:53/500m pace) tried a few different styles on the BBJOs to see what worked and what didn’t for speed fatigue etc.
+
EMOM x 10 mins:
1 min Alternating Glute Bridges
1 min Wall Bug Movement
all completed about 20 reps pre minute. These were really good for me to do, hip flexors are pretty weak sauce.

Prep/Warm-up
+
10 min @ 85-90%/High Effort:
20 cal Rowing
10 Strict HSPU
5 rounds + 5 calories of rowing, all HSPUs were UB…….winner
—No Rest
5 min AirBike @ 40-50 RPM
—5 min Walk
10 min @ 85-90%/High Effort:
10 Step Down Box Jumps @ 30”
10 Hang Power Clean and Overhead @ 95lbs
10 Bar Facing Burpees
4 rounds + PC to OH - I went drop single PC and OH, the TnG reps from the hang didn’t seem like a great idea today so I modified
—No Rest
5 min AirBike @ 40-50 RPM
—5 min Walk
10 min @ 85-90%/High Effort:
20 cal Rowing
10 Barbell Overhead Reverse Lunges @ 95lbs
5 rounds + 5 calories rowing - never done the OH lunges before but felt really good.
—No Rest
5 min AirBike @ 40-50 RPM