Jay's CrossFit WOD Log

[Jay Rhodes]

July 5-6

Rest, in Muskoka with the boys.

[Jay Rhodes]

July 7

Went in to just get moving around.

3 Rounds
250m Row
4 lengths KB farmers carry, 24kg x 2
250m Row
4 lengths Yoke Carry, 165lbs

13:50ish

Not trying to go fast....just get sweating and feel better after the weekend.

A few hours later...

Strength

Back Squat

340 x 5 x 5

Felt a lot better than last week.

Conditioning

50 Double Unders
9 Muscle Ups
15 KB Swings, 32kg
50 Double Unders
6 Muscle Ups
12 KB Swings, 32kg
50 Double Unders
3 Muscle Ups
9 KB Swings, 32kg

8:58

Possibly the worst my body has ever felt on a WOD. I just flat out couldn't move or breathe. It was incredibly hot and humid in the gym, but even after the 9 muscle ups it felt like my body just shut down.
Crawled my way through to finish.

July 8

Gymnastic Skill/Strength

Freestanding HSPU (kipping) practice

Linking together 3-4 fairly consistently. Felt good.

30 sec AMRAP strict HSPU, every 2 min x 4

29,19,15,13

Conditioning

Run 500m
5 Rope Climbs, 15ft
50 Burpees onto 25# plate
5 Rope Climbs, 15ft
Run 500m

10:12

[Jay Rhodes]

July 9 - July 13

Can't really remember much, but not a ton of training.

There was a TnG Power Clean triple @ 280 which is a PR
I got a backward roll to support on the rings
Dragged a sled for a mile with 2 plates

And a couple rest days

July 14

Weightlifting/Strength

****ty Day...felt super weak.

EMOM x 10 min
Odd - PC + Full Clean + Push Jerk @ 225
Even - 10 Strict Pullups

Back Squat
....sucked

Conditioning

4 Rounds
1 min Wall Walks
1 min OHS, 115
1 min KB Swing, 32kg
1 min rest

20, 46, 59
Brutal scores. Back locked up a bit, felt terrible and out of shape.

July 15

Weightlifting/Strength

EMOM x 6 min

3 TnG Power Snatches

175/185

Conditioning

50 Hang Squat Cleans, 95lbs
100 Double Unders
1000m Run

8:22

July 16

Weightlifting/Strength

TnG Power Clean x 3

225
250
270
285 x 2
285 x 1

Deadlift

2 x 5 @ 308 - just feeling some weight before metcon

Conditioning

30 Burpee Box Jumps, 24"
30 Deadlifts, 245lbs
30 Burpee Box Jumps, 24"

6:50

July 17

Rest

[Jay Rhodes]

July 18

Weightlifting/Strength

Went in early to do some lifting...which didn't turn out well. Haven't done clean & jerks in forever.

Clean & Jerk
225
245
265
280
295 clean only

Felt really heavy today even though I've been power cleaning those weights lots. Just a little out of practice I think.

Back Squat, Build to 5RM

315 x 3
345 x 3
365 x 3
385 x 5 (5 lbs off PR, exactly what I wanted today)

Conditioning

3 Rounds

10 Clean & Jerks, 135
400m Run

6:54

Ouch!

[Jay Rhodes]

July 19

Strength

Yoke Carry, 25m out and back (50m total)

345
445
505
565 PR

Conditioning

7 Rounds

7 Power Snatch, 95lbs
7 Box Jumps, 30"

5:10

July 20

Rest, Some gymnastic skill but not much

July 21

AM

Wentworth Stairs

2 flights up and down with 40# vest - 500 stairs per climb

Pretty tough!! Didn't time or anything just enjoyed the suck....

PM

Strength

Back Squat

345 x 2,f weird rep got off balance and had to dump
345 x 5
335 x 3 x 5

Backed off a touch to get the volume in, legs were tired from stairs.

Conditioning

5 Rounds

7 Hang Squat Cleans, 155lbs
14 HSPU
200m Run

11:46

Overheated....felt pretty brutal by the end, but good WOD. Pushed the pace, but just had trouble breathing once I overheated.

EMOM x 10

5 Bar Muscle Ups

[Jay Rhodes]

July 22

Rest, Back was feeling super tight from Monday.

July 23

Strength

Deadlift

315 x 5
355 x 3
400 x 11 PR

Conditioning

The Air Force WOD

With a 95lb Barbell
20 thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats

4:55 PR (5:49 Oct 2011)

Been a while since I hit this one, knew there should be a PR, but still gonna hurt to get it. Attacked this one pretty hard.

Beach Volleyball 1.5 hrs

July 24

Gymnastic Strength/Skill

EMOM Circuit
1 - 10 Hollow Rocks + 10 Superman Rocks
2 - 1 Legless Rope Climb
3 - 30 sec weighted plank, 45#

Conditioning

1k Row
100 Double Unders
2k Run

13:56

Row was 3:33, double unders kinda sucked today...broke way too many times. Run was pretty solid. Back tightened up on the last lap.

More Gymnastic Skill

Messed around with back rolls to support on rings, front rolls to support, strict MU, russian dips.

EMOM Alt for 14 min

10 Bar Dips
10 KB Swings, 44kg

[Jay Rhodes]

July 25

Rest

July 26

Wentworth Stairs

5 climbs x 500 stairs.

Pushed the pace pretty hard on climb 1 & 2, wore the 40# vest on climb 3 and died....climb 4 was just as tough, climb 5 started to recover from the vest.
2500 stairs total!

July 27

Weightlifting/Strength

Power Snatch + Hang Snatch

135
155
175
185
200
210
220
230

No misses. Felt pretty decent. Haven't snatched in a little while.

Back Squat

275 x 3
315 x 3
355 x 3
390 x 1,f

Squat didn't feel overly great today, but should have been able to hit 390 x 3. Legs are probably a bit tired from the stairs.

Conditioning

15-12-9-6-3

Shoulder to Overhead, 155lbs
C2B Pullups

4:32

Gymnastic Strength

EMOM - Unbroken Strict HSPU Ladder

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

All UB.
Will start at 11 next time and work down.

Good training day! Fired up by The Games.

[Jay Rhodes]

July 28

Weightlifting/Strength

Snatch

185
205
225
240 miss behind
245 miss, caught but a little off balance
250
260 miss, close....tiny arm bend with right arm and lost it.

Front Squat

225 x 7
245 x 7
265 x 7
275 x 7
285 x 7

Some bar muscle up and russian dip practice

Conditioning

5 Rounds

7 Deadlifts, 275lbs
30 Air Squats
7 Strict HSPU

5:22

[Jay Rhodes]

July 29

Rest

July 30

Strength

Overhead Squat

135
185
225
275
315 f, in the bottom
315 f, had the jerk but walked it around for a bit
317 PR
325 f, 95% of the work done. Almost stood up and felt a ton of pressure in my right elbow and had to bail. Was as good as made....

Front Squat

225 x 5
265 x 5
275 x 5
305 x 5

Conditioning

20 Thrusters, 95lbs
20 Burpees
10 Thrusters, 95lbs
10 Burpees

2:08

[Jay Rhodes]

July 31

Rest

Started to do a few things but just wasn't feeling it at all. Everything felt hard and heavy.

Aug 1

Great day.

Weightlifting/Strength

Clean Complex
Power Clean + Full Clean (TnG)

225
245
265
275
285
300

Front Squat, 10 x 3

275 x 3
285 x 3
290 x 3
295 x 3
300 x 3
305 x 3
310 x 3
315 x 3
320 x 3
325 x 3

Good volume.

Gymnastic

3 x 20 C2B Pullups, 60 second rest

Put the timer on, done at 3:27 I think
Felt okay, lost rhythm for the last 3-4 on last set.

Conditioning

21 Front Squats, 135lbs
21 KB Swings, 32kg
400m Run
15 Front Squats, 135lbs
15 KB Swings, 32kg
400m Run
9 Front Squats, 135lbs
9 KB Swings, 32kg
400m Run

8:43

Had dirty Mike pushing me really hard. All fast and UB. Faster than I thought I'd go for sure.