Jason's Workout Log

[Jason A Smith]

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
19-9-8-7-6-5-5-5-6-5
20'13"

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]

Posting for yesterday's WOD

CFWU X 3

Back squat 1-1-1-1-1

190-190-190-190(F)-190

Pleased with my effort.

Doing J.T. tonight and rest tomorrow.

[Jason A Smith]

Today:

CFWU X 2

15-12-9
HSPU
Ring Dips
Push ups

15'26"

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]

Today:

CFWU X 3

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]

Well,

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

18'00"


Aug 9:

CFWU X 2

100 L-pull ups for time

15'18"

Aug 10

Rest day

Aug 11

CFWU X 2

Deadlift 5-5-5-5-5

165-175-185-185-190


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

"Linda"

10-9-8-7-6-5-4-3-2-1

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

38'03"

This one really killed me.

Aug 19

CFWU X 2

"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

CFWU X 3

Front Squats 3-3-3
145-155-165

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]

Today:

CFWU X 3 (less pull ups and ring dips)

"Ryan"

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 but....today 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]

Today:

CFWU X 2

Double unders and sit ups

2:00
1:30
1:00
0:30

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]

Today:

CFWU X 2

Push press skill work with 45 lb barbell

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

95-105-115-125-135(F)-130-135

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]

Today:

CFWU X 2

"Karen"

150 wall ball with 20 lb

subbed 2 X 20 lb thrusters

as Rx'd reps

10'08"

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]

Today:

CFWU X 3

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.