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Old 10-09-2017, 07:27 AM   #1701
Jason A Smith
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Re: Jason's Workout Log

A. 10 min:
2 min Rowing @ 75-80%
30 sec Walk
2 min AirBike @ 75-80%
30 sec Walk
completed around 2:00/500m pace, 65 rpm
B. 5 Above Knee Hang Power Snatch @ Low Load per min x 5 mins - 75-80-85-90-95#
C. 5 Above Knee Hang Power Clean @ Low Load per min x 5 mins - 115-120-125-130-135#
D. Barbell Reverse Lunges, 10/leg x 3 sets, 2 min b/t - alternate legs, set 1 EZ, set 2 Moderate, set 3 Challenging - 65-95-125#
E. 10 min AMRAP:
3 Strict Pronated Chest to Bar
6 Hand Release Push-ups
9 Air Squats
15 rounds even in 10:20

10 sets @ 85-90%/High Effort:
200m Run
10 KBS @ 24kg
10 Step Down Box Jumps @ 24”
1:30 min b/t sets
completed, each set less than 1:30
+
EMOM x 10 mins:
1st - 30-45 sec HS Hold Against Wall
2nd - 30-45 sec Hang from Rings
completed all 30s

A. 10 min:
2 min Rowing @ 75-80%
30 sec Walk
2 min AirBike @ 75-80%
30 sec Walk
completed 2:00/500m and around 64-65 rpm
B. 5 Legless Rope Climb to ceiling for time - begin seated on floor - 1:05
C. Press @ 11X1, work to a challenging set of 5 - 105# for five and 120# for four, could not safely make the last rep
D. 5 Legless Rope Climb to ceiling for time - begin seated on floor - 1:20
E. EMOM x 10 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 20-30 sec Hollow Rocks
completed, all 20s

A. OHS, work to a moderate effort set of 5 - 70kg, I was not feeling overly great on these today so called it here
B. 1 Halting Snatch Deadlift + 1 Snatch Pull every 30 sec x 10 sets - reset b/t reps off floor, 5 @ 70kg, 5 @ 80kg - completed
C. 5 Above Knee Hang Muscle Snatch @ Moderate Load x 5 mins - maybe 35-40kg - completed at 35kg
D. 1 Halting Clean Deadlift + 1 Clean Pull every 30 sec x 10 sets - reset b/t reps off floor, 5 @ 90kg, 5 @ 100kg - completed
E. 5 Above Knee Hang Muscle Clean @ Moderate Load x 5 mins - maybe 55-60kg - completed at 55kg
By the end of all these pieces my thumbs were done. Actually ended up with blisters on both…..ouch
F1. Strict HSPU, AMRAP unbroken x 3 sets, 1 min - I was able to do 12’s across the board here
F2. 8-12 Left Arm DB Rows @ 20X0 x 3 sets, 1 min
F3. 8-12 Right Arm DB Rows @ 20X0 x 3 sets, 1 min completed with a 45# DB 12’s for all

20 min EZ:
15 cal Rowing
15 Alternating Step-ups onto 20"
15 cal AirBike
15 KBS @ 16kg
5 rounds + 5 calories rowing
+
Rest as needed
+
20 min @ 85-90%/High Effort:
5 Strict Pronated Chest to Bar
10 Push-ups
15 Air Squats
20 Double Unders
14 rounds even, all UB except one.
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Old 10-24-2017, 04:23 PM   #1702
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Re: Jason's Workout Log

A. EMOM x 10 mins:
1st - 45 sec Rowing @ 75-80%
2nd - 10-15 sec L Sit on top of Rings
completed at 1:45/6/500m and 12s L-sit
B. 1 Power Snatch + 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch @ 40-50kg per min x 5 mins - 40-45-45-50-50kg
C. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Above Knee Hang Power Clean @ 65-75kg per min x 5 mins - 65-65-70-70-75kg
D. EMOM x 10 mins:
1st - 45 sec AirBike @ 75-80%
2nd - 45 sec FLR on Rings
completed at 67-68 rpm and UB on the rings, really stiff and sore today felt ok lifting but not great

20 min EZ:
500m SkiErg @ Damper 1 @ 2:10-2:20/500m
50ft Shuttle Running x 20 lengths
5 rounds even
+
Front Squat, work to a moderate effort set of 5 - 205#
+
EMOM x 20 mins:
1st - 1 Legless Rope Climb to 15ft - begin from seated -
had to do two here (no ropes hung that high)
2nd - 10 Strict Toes Through Rings
3rd - AMRAP unbroken Strict HSPU - 34” max hand width - 12-10-9-10-8
4th - 20-30 sec Ring Dip Lockout - all 20s

10 min Warm-up:
10 cal Rowing
10 Walking Lunges
10 cal AirBike
10 KBS @ 16kg
4 rounds even
+
Complete 1 round @ High Effort every 6 mins x 6 sets:
10 cal SkiErg @ Damper 5
10 Deadlift @ 95lbs
10 cal SkiErg @ Damper 5
10 Front Rack Barbell Reverse Lunges @ 95lbs
10 cal SkiErg @ Damper 5
10 Push Jerk @ 95lbs
3:10, 315, 3:03, 3:00, 3:00, 3:00 - mostly a function of the distance between the bar and the ski erg

A. 1 Squat Snatch + 1 Below Knee Hang Squat Snatch + 1 Above Knee Hang Squat Snatch x 6 sets, rest as needed b/t - 2 @ 115lbs, 2 @ 125lbs, 2 @ 135lbs - completed, no issues
B. 3 Front Squat + 1 Split Jerk x 6 sets, rest as needed b/t - 2 @ 165lbs, 2 @ 175lbs, 2 @ 185lbs - completed, shoulders felt tight on these
C. Barbell Romanian Deadlifts @ 40X0, 5 reps @ Moderate Load every 2 min x 5 sets - 165# for all
D. EMOM x 20 mins:
1st - 2-3 Weighted Strict Pronated Chest to Bar - 15# all 3’s
2nd - 2-3 Strict HSPU to Deficit @ 40X0 - 3’s at 2.5”
3rd - 5 Strict Knees to Elbows - completed
4th - 2-3 Strict HSPU to Deficit @ 40X0 - 3’s at 2.5”

30 min EZ:
4 min Rowing @ Damper 1 @ 2:10-2:15/500m
2 min Alternating TGU’s @ 16kg KB
4 min AirBike
2 min Single Unders
completed at 2:10 on the rower, 6 TGU’s/2 min, 58-59 rpm on the bike
+
For time:
Rowing Cals - 9,15,21
Thrusters @ 95lbs - 5,5,5
Double Unders - 50,50,50
Thrusters @ 95lbs - 5,5,5
AirBike Cals - 9,15,21
Thrusters @ 95lbs - 5,5,5
Double Unders - 50,50,50
Thrusters @ 95lbs - 5,5,5
13:55, that was rough. I was hoarse for a while afterwards. Thrusters felt pretty decent though. There was minimal breaks and pace was ok only way I go faster is if I pushed harder on the bike/rower
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Old 11-30-2017, 09:17 PM   #1703
Jason A Smith
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Re: Jason's Workout Log

Been training, but not logging, actually through a full almost six weeks since I logged anything but here it is.

A. 10 min EZ:
10 cal Rowing
10 Alternating Step-ups onto 24”
8 rounds even, felt good
B. Power Snatch Cluster, 1.1.1 - work to a moderate effort set - 65kg, thought about 70 but called it
C. Front Squat @ 22X1, 2 reps per min x 10 mins - use 85kg per set - completed, from video I could stay more upright but not too bad
D. EMOM x 10 mins @ High Effort:
1st - 30 sec Barbell Alternating Step-ups onto 20” @ 95lbs - switch legs on top of the box
2nd - 30 sec Burpees to 6” OH
completed, 10 reps of each for each interval

A. 10 min EZ:
10 cal AirBike
1/arm TGU @ 16kg/arm
7 rounds total
B. 2 Ring Muscle-ups every 30 sec x 5 sets - focus on smooth/tight kip/relaxed effort
completed, this felt slow and heavy
C. 2 Bar Muscle-ups every 30 sec x 5 sets - same as above - completed, felt same as above
D1. Strict HSPU to Deficit @ 40X0, 4-5 tough reps x 3 sets, 10 sec - 1.5” deficit 5 each time
D2. Weighted Strict Ring Dips @ 40X0, 4-5 tough reps x 3 sets, 2 min - used 10# - 5,4,5
D3. Strict Weighted Pronated Pull-ups @ 40X0, 4-5 tough reps x 3 sets, 2 min - 10# - 5’s
E. 10 min @ High Effort:
5 Strict Toes Through Rings
10 Push-ups
30 DU’s
9 rounds total. Fell off 1 round/min pace at 5 rounds mostly UB

A. 10 min EZ:
10 cal Rowing
10 Step Down Box Jumps @ 20”
8 rounds even
B. Power Clean Cluster, 1.1.1 - work to a moderate effort set - 85kg
C. Back Squat @ 22X1, 2 reps per min x 10 mins - use 100kg per set - completed, hips were tight today. I spent quite a bit of time afterwards stretching which helped
D. EMOM x 10 mins @ High Effort - wearing 20lbs vest:
1st - 30 sec Jumping Switch Lunges
2nd - 30 sec FLR on Rings
as a non-vest owner I improvised. I used 10# DBs per hand and had 20# worth of plates stacked on my back, did the trick. Did 22 lunges per set.

A. 10 min EZ:
10 cal AirBike
5 Left Arm Hang KB Snatch @ 16kg
5 Right Arm Hang KB Snatch @ 16kg
7 rounds even, Smallest I have is 16kg so I used that
B. 3 Chest to Bar every 20 sec x 5 sets, into…
3 Toes to Bar every 20 sec x 5 sets
completed, went with regular kipping C2B, went ok. still some slight impingement on the right side
C. EMOM x 10 mins:
1st - 2 Legless Rope Climb to ceiling
2nd - 20-40 sec Ring Dip Lockout
completed, the rest in between rope climbs got longer each time, went 30s for two then 20s on the lockout, those are harder than you would think
D. 10 sets @ 85-90%/High Effort:
1 min Rowing
1 min Walk
1 min AirBike
1 min Walk
completed, went 20-17 calories each time out. Been fighting a cold so I tried to be smart about this and not kill myself on it.
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Old 11-30-2017, 09:20 PM   #1704
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Re: Jason's Workout Log

This was week 2:

A. 10 min EZ:
15 cal Rowing
30 DU’s
7 rounds completed
B. 1 Power Snatch + 1 Above Knee Hang Power Snatch, work to a challenging set
70 kg, this went pretty well. Felt good throughout
C. Front Squat @ 22X1, 2 reps per min x 8 mins - use 90kg per set completed, no issues good reps
D. EMOM x 12 mins @ High Effort:
1st - 30 sec DB Left Leg Rear Foot Elevated Split Squats @ 20X0 - 35lbs/hand
2nd - 30 sec Burpees - no jump at top
3rd - 30 sec DB Right Leg Rear Foot Elevated Split Squats @ 20X0 - 35lbs/hand
4th - 30 sec Burpees - no jump at top
completed. 10 splits squats and 12 burpees each time

A. 10 min EZ:
15 cal AirBike
30 Alternating Step-ups onto 20”
4 rounds in 10:15
B. 3 Ring Muscle-ups per min x 3 mins - completed
C. 3 Bar Muscle-ups per min x 3 mins - completed
D1. Wall Facing Strict HSPU, AMRAP unbroken x 5 sets, 1:30 min - 5-4-4-4-4
D2. Strict Pronated Lean Away Pull-ups @ 40X0, AMRAP unbroken x 5 sets, 1:30 min - 6-5-5-5-5
E. 10 min @ High Effort:
10 cal AirBike
10 Left Arm Hang KB Snatch @ 16kg
10 cal AirBike
10 Right Arm Hang KB Snatch @ 16kg
4 rounds + 10 calories, breathing still not great but better

A. 10 min EZ:
15 cal Rowing
15ft HS Walk
6 rounds completed, HS walking was a little rusty
B. 1 Power Clean + 1 Above Knee Hang Power Clean, work to a challenging set 90kg, mostly just limited by the HPC
C. Back Squat @ 22X1, 2 reps per min x 8 mins - use 105kg per set - completed
D. EMOM x 12 mins @ High Effort:
1st - 30 sec Barbell Left Leg Russian Step-ups onto 20” @ 95lbs
2nd - 30 sec Rowing
3rd - 30 sec Barbell Right Leg Russian Step-ups onto 20” @ 95lbs
4th - 30 sec Rowing
completed, went 8,9,10 on the step ups and rowed 12 calories per set

A. 10 min EZ:
15 cal AirBike
2/arm TGU @ 16kg KB
completed 4 rounds total
B. 5 Chest to Bar per min x 3 mins, into…
5 Toes to Bar per min x 3 mins
completed, regular kip C2B felt better this week C. EMOM x 15 mins:
4 Strict Pronated Pull-ups + 5 Push-ups + 6 Jumping Switch Lunges really happy with this, all UB and felt good no movement restrictions at all and I thought I moved very well and consistently
D. 5 sets @ 85-90%/High Effort:
2 min Rowing
2 min Walk
2 min AirBike
2 min Walk
completed, was 1:51 pace on the row and about 65-66 rpm on the bike, went 560m and 31-32 calories each time. Still fighting some congestion so tired not to kill myself.

A. 10 min EZ:
15 cal Rowing
15 sec Hollow Rocks
completed 6 rounds total
B. EMOM x 9 mins:
3 min - 1 Push Press + 1 Push Jerk + 1 Split Jerk - start @ 135lbs, add 5 lbs per min
3 min - 1 Push Jerk + 1 Split Jerk - start @ 155lbs, add 5 lbs per min
3 min - 1 Split Jerk - start @ 175lbs, add 5 lbs per min completed as written, did not feel great at all
C. 20 min @ 85-90%/High Effort:
27 cal AirBike
21 Russian KBS @ 32kg
15 Wall Balls @ 20lbs
9 Burpee Box Jump Overs @ 24”
4 rounds plus 12 calories on the bike
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Old 11-30-2017, 09:24 PM   #1705
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Re: Jason's Workout Log

Week 3:

A. 10 min EZ:
15 cal Rowing
15 DU’s
15 Air Squats
15 DU’s
5 rounds on the nose
B. Power Snatch Cluster, 1.1.1 - work to a challenging set 70kg, got one at 74kg but missed the second and called it. Would like this to get to 75kg+ in the next little while. Coming, slowly.
C. Front Squat @ 22X1, 1 rep per min x 10 mins - 5 min @ 95kg, 5 min @ 100kg - completed, no issues
D. EMOM x 10 mins @ High Effort:
1st - 20 sec Barbell Jumping Switch Lunges @ 45lbs - 16 each time, I assume this was racked in the back
2nd - 20 sec AirBike @ 90% Effort - 11 calories each time at around 85rpm, this hurt a little last couple sets. Ouch

A. 10 min EZ:
10 cal AirBike
10ft HS Walk
15 sec Basic Ring Swings on Rings with Towel 6 rounds, HS walking now is a little tricky with the small space, but let’s keep this up a bit so I don’t lose it
B. 5 Ring Muscle-ups per 1:30 min x 2 sets - try to keep your feet down more as you descend down out of the reps
completed, I thought better especially first 3-4 reps like you said. I will try and keep working these every week to improve them
C. 5 Bar Muscle-ups per 1:30 min x 2 sets - these look good completed, not a problem just a matter of building up volume on these. They look easier than they feel right now
D. EMOM x 20 mins:
1st - 3 Kipping HSPU to Deficit @ 40X0 - 5” for 3 sets, 6.5” for 3 sets, 7.5” for 2 sets, 8.5” for 2 sets. Best these have been in a while
2nd - 3 Weighted Strict Parallel Grip Pull-ups on Rings @ 40X0 - 10# for 3, 11.25# for 3, 12.5# for 2, 15# for 2
E. 10 min @ High Effort:
40 DU’s
10 KBS @ 24kg
10 Hand Release Push-ups
7 rounds + 20 DUs at 10 minutes, finished round 8 at 11:00 because.Any slowing down was just the push ups otherwise felt good doing this one

A. 10 min EZ:
10 cal Rowing
10 Alternating Step-ups onto 24”
5 Left Arm Hang KB Snatch @ 16kg
5 Right Arm Hang KB Snatch @ 16kg
5 rounds
B. Power Clean Cluster, 1.1.1 - work to a challenging set 95kg, funny I totally missed the first one and then went and did three pretty easy right after that
C. Back Squat @ 22X1, 1 rep per min x 10 mins - 5 min @ 110kg, 5 min @ 115kg - completed, I pulled out my lifting shoes about 1/3 of the way through. Tight today in glutes.
D. EMOM x 10 mins @ High Effort:
1st - 8 Front Rack Barbell Alternating Step-ups onto 20” - challenging load, alternate legs on top of the box - 50kg for all, hard on the wrists more than anything
2nd - 20 sec Rowing @ 90% Effort - about 1800 cal/hr and 9-10 calories each time

A. 10 min EZ:
15 cal AirBike
15 sec Hollow Rocks
15 sec Basic Ring Swing on Rings with Towel
completed 5 rounds total
B. 5 Chest to Bar per min x 5 mins, into…
5 Toes to Bar per min x 5 mins
completed, went well regular kip on the C2B again, getting better still needs better rhythm. Shoulders like these a lot better then butterfly
C. EMOM x 20 mins @ High Effort:
1st - 35 DU’s + 1 Legless Rope Climb to ceiling - from seated
2nd - 16 Jumping Switch Lunges + 8 Hand Release Push-ups completed, all UB and quick sets no issues here
D. 5 sets @ 85-90%/High Effort:
2 min Rowing
2 min Walk
2 min AirBike
2 min Walk
pretty much identical efforts to last week, although a little better. Breathing still not fantastic, better but not fantastic

A. 10 min EZ:
15 cal Rowing
1 Wall Walk + 10 sec Wall Facing HS Hold
15 cal Rowing
1 Strict Ring @ 50X0 + 10 sec Ring Dip Lockout completed rounds + 15 calories of rowing
B. EMOM x 10 mins:
5 min - 1 BTN Split Jerk + 1 Split Jerk - start @ 60kg, add 5kg per min
5 min - 1 Split Jerk @ 85-95kg per min
called this off at 7 minutes (2 at 85kg) felt hyperextended in my low back during the jerk catch so decided to stop before I got hurt.
C. 20 min @ 85-90%/High Effort:
20 cal AirBike
20 OHS @ 35kg
20 cal Rowing
20 Power Clean @ 35kg
4 rounds @ 22:35, was finished the OHS at 20 minutes. This was hard
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Old 11-30-2017, 09:29 PM   #1706
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Re: Jason's Workout Log

Week 4:

A. 10 min EZ:
2,000m Rowing
Single Unders Remaining Time
8:00 of rowing and 2:00 of skipping
B. Power Snatch, work to a single - 76 kg, a little tentative today, was hoping for closer to 80kg, but wasn’t happening
C. Front Squat @ 22X1, 1 rep per min x 10 mins - 10 min @ 100kg - completed no issues
D. 5 sets @ High Effort:
30 sec Wall Balls
30 sec DU’s
1 min Walk
went 15-50 each set, no issues here

A. 10 min EZ:
15 cal AirBike
10ft HS Walk
3 Basic Ring Swings
3 Ring Swing into Pull-up - focus on getting those feet down after kip - https://www.youtube.com/watch?v=iKEt7vwwL9M
Completed 5 times through. HS walking was on point today
B. 7 Ring Muscle-ups x 1 set, rest as needed
completed, as usual working on keeping the rings in tight and my feet down to the back swing
C. 7 Bar Muscle-ups x 1 set
completed, these were as usual harder than they looked
D. EMOM x 20 mins:
1 Strict HSPU to Deficit + 1 Legless Rope Climb to ceiling - start from seated completed, I only used a 2.5” deficit for the HSPU, in hindsight I likely could have used more
E. 10 min @ High Effort:
5 Burpee Box Jump Overs @ 24”
10 Power Clean @ 45kg
15 Air Squats
6 rounds + 3 PCs. I did this whole session starting at 8pm…..after dinner (for work) at the Keg. Moved pretty well considering.

A. 10 min EZ:
10 cal Rowing
20 DU’s
9 rounds complete
B. Power Clean, work to a single - 100kg, pretty ugly rep, wide catch etc. but most I have done for a while
C. Back Squat @ 22X1, 1 rep per min x 10 mins - 10 min @ 115kg - completed, no issues, again wore my lifting shoes
D. EMOM x 10 mins @ High Effort:
1st - 10 Back Rack Barbell Alternating Step-ups onto 20” - challenging load, alternate legs on top of the box
2nd - 10 Burpees to 6” OH
completed, went 40,40,45,45,45kg with step ups, burpees were all done in about 20s each set

A. 10 min EZ:
20 cal AirBike
20 sec Basic Ring Swing on Rings with Towel
4 rounds through on this one
B. 10 Chest to Bar per 2 min x 2 sets, into…
10 Toes to Bar per 2 min x 2 sets
completed, shoulders tight but not horrible
C. EMOM x 20 mins @ High Effort:
1st - 16 Wall Balls @ 20lbs
2nd - 12 Step Down Box Jumps @ 24"
3rd - 16 KBS @ 24kg
4th - 12 Step Down Box Jumps @ 24”
completed, this was good moved well all BJ’s were done in 20-21s D. 3 sets @ 85-90%/High Effort:
3 min Rowing
3 min Walk
3 min AirBike
3 min Walk
completed, rowed 1:54m/500m pace about 800m, bike was 63-65 rpm each time, made 44,45,46 calories each time and 2.0km

A. 10 min EZ:
10 cal Rowing
10ft HS Walk
8 rounds even
B. 1 Paused Push Press + 1 Paused Push Jerk + 1 Paused Split Jerk x 5 sets, rest as needed b/t - start @ 50kg, add 5kg per set
completed, felt pretty good
C. Split Jerk, work to a moderate effort single
worked up to 95kg for a sloppy single. Went 75-80-85-90-90-95kg EMOM better than the last couple weeks
D. 20 min @ 85-90%/High Effort:
20 Alternating Step-ups onto 26”
15 Hand Release Push-ups
10 Strict Toes Through Rings
5 Left Arm Hang KB Snatch @ 24kg
5 Right Arm Hang KB Snatch @ 24kg
6 rounds plus step ups
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Old 11-30-2017, 09:31 PM   #1707
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Re: Jason's Workout Log

I ended up getting sick somewhere in the middle of all that and took a few days off of training. Because of that I had to stagger my weeks stuff and ended up progressing a few session into a 5th week here:

A. 10 min EZ:
15 cal AirBike
10ft HS Walk
3 Basic Ring Swings
3 Ring Swing into Pull-up - focus on getting those feet down after kip - https://www.youtube.com/watch?v=iKEt7vwwL9M
Completed 5 rounds
B. 15 Chest to Bar per 2 min x 1 set, into…
15 Toes to Bar x 1 set
Completed, no real big issues, C2B were pretty good regular kip again, T2B were good
C. EMOM x 20 mins @ High Effort:
1st - 10 cal Rowing @ 1,500 cal/hr
2nd - 10 OHS @ 45kg
3rd - 10 cal Rowing @ 1,500 cal/hr
4th - 10 Box Jump Overs @ 24” - all the way over completed all sets 20-25s per, moved well, breathing good D. 2 sets @ 85-90%/High Effort:
5 min Rowing
3-5 min Walk
5 min AirBike
3-5 min Walk
I ran out of time for this. We had hockey tournament etc all day on Saturday. I tried but really just ran out of time

A. 10 min EZ:
10 cal Rowing
10ft HS Walk
10 rounds even, HS walking is getting much better
B. Push Press, work to a challenging single - 85kg, I shut this down at a good challenging single I did not want form going south so happy with this for today
C. Prep/Warm-up
D. 20 min @ 85-90%/High Effort:
45 DU’s
15 cal AirBike
15 Russian KBS @ 32kg
15 Push-ups
7 rounds on the nose. Moved well, berthing was in check all good
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Old 11-30-2017, 09:37 PM   #1708
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Re: Jason's Workout Log

And here we are progressed into the last 4 week block of 2017. Here is week 1

A. 10 min Rowing:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
completed went from 2:10-1:45/500m pace, got progressive faster each minute
B. Front Squat @ 40X1, work to a challenging set of 6 - 90kg, again wearing my lifting shoes
C. 1 Squat Snatch every 20 sec x 30 reps - 10 @ 50kg, 10 @ 55kg, 10 @ 60kg - completed, no misses. Reps got better at each weight as i did more of them
D. EMOM x 10 mins @ High Effort:
1st - 15 Russian KBS @ 32kg
2nd - 15 Wall Balls @ 20lbs to 10ft
completed, no issues here. I wore a heart rate monitor for the first time ever. I was about 170 bpm by the time I finished this
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, 60rpm, 2:00/500m pace and 4 TGUs per minute
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - completed, I did this EMOM
C. 1 Burpee Ring Muscle-up every 20 sec x 15 reps, into…
1 Burpee Bar Muscle-up every 20 sec x 15 reps done, I missed the “into…” part and took about a minute in between the rings and the bar
D. 5 rounds:
1 min AirBike @ 75%
5 Toes to Bar/5 sec rest/5 Chest to Bar
(into…)
5 rounds:
1 min Rowing @ 75%
5 Strict HSPU/5 sec rest/5 Clapping Push-ups completed, this was harder than I thought it would be but I got it done.

A. 10 min AirBike:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
Oh my, I went from 53rpm to 71 rpm, I moved up a couple each minute until the finish, 140 total calories…..ouch. I did this and the rowing listening to Stairway to Heaven by Zeppelin perfect song for an increasing effort
B. Back Squat @ 40X1, work to a challenging set of 6 - 110 kg
C. 1 Squat Clean every 20 sec x 30 reps - 10 @ 70kg, 10 @ 75kg, 10 @ 80kg - completed no huge issues. Had my lifters on to squat but took them off for this it felt better. Maybe lifting shoes are not for me, or I have the wrong ones
D. EMOM x 10 mins @ High Effort:
1st - 8 Barbell Right Leg Russian Step-ups onto 20” Box
2nd - 8 Barbell Left Leg Russian Step-ups onto 20” Box completed with 40kg, it never said weight or hard, these were pretty tough by the end
E. 5 min AirBike EZ - completed

A. 10 min EZ:
1:30 min AirBike
1 min Right Side Bridge
1:30 min Rowing
1 min Left Side Bridge
completed
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - done
C. 3 Ring Muscle-ups per min x 2 mins, into…
3 Bar Muscle-ups per min x 2 mins, into…
10 Chest to Bar per min x 2 mins, into…
10 Kipping HSPU per min x 2 mins, into…
10 Toes to Bar per min x 2 mins
all completed, I took video of everything I will try and upload to Youtube to have a look. R. shoulder is a little tight after this session see how a full day or two off feels coming back. One thing is clear any high volume gymnastics is a one day only thing right now.
D. 20 min @ 85-90%/High Effort:
20 cal AirBike
20 DU’s
20ft HS Walk
completed 8 rounds total. HS walks I only have room for 10 ft UB so I kicked up twice each time except last one I turned around which may have strained something a bit. Shall wait and see.

20 min EZ:
1:30 min Rowing
1 min Burpees - no jump at top
1:30 min AirBike
1 min Alternating Step-ups onto 24”
completed, rowed around 2:05, did 15 burpees, bike was 60 rpm, 20 step ups
+
Rest as needed
+
5 rounds @ 85-90%/High Effort:
30 sec Thrusters @ 65lbs - 15’s
30 sec Walk
30 sec Bar Facing Burpee - 9’s
30 sec Walk
30 sec Power Clean @ 95lbs - 10’s
30 sec Walk
30 sec Rowing - better than 150m per set, pace was 1:40 or less
30 sec Walk
+
Rest as needed
+
Front Bridge, 1 min unbroken x 5 sets, rest as needed - completed 1:00 on 30s off

Which took things up until this week, at which point I could start feeling myself getting sick on Monday all day. Took the day off Tuesday from work. Went to the doctor Wednesday after work and he figures I have tonsillitis. So taking something for that. Hopefully feeling up to doing my stuff tomorrow again which puts me a couple days off schedule. No big deal it works out pretty well with the rest of my month. And here I am caught right back up again on logging workouts.
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Old Today, 08:17 AM   #1709
Jason A Smith
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Re: Jason's Workout Log

Week 2:

A. 10 min AirBike:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
I progressed this a little slower this week, same tunes, went 51-55, 56-59, 60-64, 65-73rpm or so. I used timed increments to increase speed. I am pretty decent at starting slow and finishing fast. Have had a cold for the week so was mindful of that.
B. Back Squat @ 40X1, work to a challenging set of 4 - as seen on Instagram 120kg, went bar-60-80-100-120kg This was done in less than 10 minutes total after I warmed up my gluten a bit. Let my mid section a little more than I would like on the last rep, need to stay mindful of positioning out of the bottom
C. 1 Squat Clean every 20 sec x 30 reps - 10 @ 70kg, 10 @ 75kg, 5 @ 80kg, 5 @ 85kg - these felt fantastic today, sharp, quick, excellent turnover. I wore my new lifting shoes which are a half size bigger than anything I currently own. My feet grew the last 12-18 months. Bizarre but true.
D. 5 rounds:
2 min AirBike EZ
1 min Alternating Step-ups onto 20” @ 35/hand - alternate legs on top of box Bike was around 55-56 rpm throughout and did 16 set ups at each minute
E. 5 min AirBike EZ - I went straight into this afterwards, same speed on the bike.

A. 10 min EZ:
1:30 min AirBike
1 min Single Unders
1:30 min Rowing
1 min slow Air Squats
completed
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t completed EMOM as I have done before. I do about 10 minutes of shoulder prep prior to this and then move straight into the next piece
C. 5 Ring Muscle-ups x 1 set, 1 min rest
5 Bar Muscle-ups x 1 set, 1 min rest
15 Chest to Bar x 1 set, 1 min rest
15 Kipping HSPU x 1 set, 1 min rest
15 Toes to Bar x 1 set, 1 min rest
15 Kipping HSPU x 1 set
completed, all UB, I misread and did this EMOM, moved well. Shoulders felt good throughout will give them a working over later to recover as best I can
D. 20 min @ 85-90%/High Effort:
50 cal Rowing
50 DU's
10ft HS Walk x 5 sets
completed 3 full rounds + DU’s, I did one more set of HS walks afterward to close things out. I am still stuffy so I had a head full of snot while doing this, not the best I have felt on this stuff but I pushed through even thought I really wanted to stop. I checked and I rowed 3K in under 12:00 so that is good.

20 min EZ:
5 min Rowing
5 min AirBike
completed, row was 2:05/500m, 1200m total, bike was 57 rpm, 55 calories 2.9km
+
Rest as needed
+
4 rounds @ 85-90%/High Effort:
30 sec OHS @ 95lbs - 14
30 sec Walk
30 sec Lateral Barbell Burpees - 12’s
30 sec Walk
30 sec AirBike - 10 calories
30 sec Walk
30 sec Jumping Switch Lunges - 24
30 sec Walk
30 sec Bar Facing Burpees - 10’s
30 sec Walk
30 sec AirBike - 10 calories
30 sec Walk
ouch, the last round was tough. I tripped a bit on the last set of lateral burpees and whacked my right knee pretty good on the wood on my platform. The AB was 72-75 rpm each set.
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