Jay's CrossFit WOD Log

[Jay Rhodes]

Aug 2-3

Rest

Aug 4

Weightlifting

Snatch

185
205
225
245
260 f behind
265 close fail
269 close fail, almost landed on me. Left it there...

Conditioning

100 KB Swings, 16kg
50 Thrusters, 45lbs
30 Pullups

5:04

UB KB, thrusters. Pullups broke 20-10

Strength

Back Squat

225 x 7
275 x 7
315 x 7
345 x 7
370 x 7

[Jay Rhodes]

Aug 5

AM

5 x 200m sprint (at track)
roughly 2 min rest

All intervals between 28-30 seconds.
Had to work a lot harder to run that pace than I remember

Headed over to the gym right after to pull some heavy deads.

Strength

Deadlift

225
315
365
420
470 f

Didn't even really take a good attempt at it.....just kinda walked up and that was it. Legs were pretty shaky and hamstrings really tight.

[Jay Rhodes]

Aug 6

Strength

OHS Triples

185 x 3
225 x 3
275 x 1,f
285 x 2,f
290 x 2,f

Left it there....2 rep PR, but should be good for more. Didn't feel great and really rushed warmup...

Conditioning

At 0:00
40 Burpees over DB
20 Muscle Ups

5:07

At 7:00
40 Burpees over DB
20 DB Snatches, 95lbs

6:24

At 14:00
40 Burpees over DB
20 Strict Def HSPU

1 rep....getting pain in my right shoulder and couldn't really do them, shut it down.

Aug 7,8

Rest

Aug 9

Got MARRIED!

Aug 10

Rest

[Jay Rhodes]

Aug 11

Strength

Front Squat

225 x 7
255 x 7
275 x 7
295 x 7 PR
315 x 5 - wasn't gonna get 7

Weightlifting

Snatches up to 185
Hips felt extremely tight, shut er down.

Conditioning

10 Rounds

3 Power Snatch, 135lbs
15 Wall Balls, 20lbs

10:55

Aug 12

Rowing Intervals

6 x 200m, 1 min rest

More just done as warmup, legs felt like crap. Not incredibly fast, 38-39 sec I think.

Conditioning

"Strict Press Biathlon"

500m Run
21 Unbroken Strict Press, 115lbs
500m Run
18 Unbroken Strict Press, 115lbs
500m Run
15 Unbroken Strict Press, 115lbs

**every time the bar hits the ground, run a penalty 150m

12:49

Broken 16-5, 9-5-4, 6-5-4

Aug 13

Weightlifting

EMOM x 7

3 Squat Cleans @ 225

11,13,12,12,11,11,9 seconds for 3 reps (last set TnG)

Legs still feel like junk but these felt ok, better than I thought and was a good warmup for them.

Gymnastic Strength

EMOM x 5

3 Barbell Ab Rollouts, full ROM

Conditioning

5-10-15-20
Pullups
Box Jumps, 24 inch
-then-
20-15-10-5
T2B
Pushups

5:59

Good. Pushed the pace the whole way. T2B got tough!

Beach Volleyball 1.5 hrs

[Shane Jensen]

Originally Posted by Jay Rhodes

"Strict Press Biathlon"

500m Run
21 Unbroken Strict Press, 115lbs
500m Run
18 Unbroken Strict Press, 115lbs
500m Run
15 Unbroken Strict Press, 115lbs

**every time the bar hits the ground, run a penalty 150m

12:49

Broken 16-5, 9-5-4, 6-5-4

Going to give a version of this a go tomorrow out of my garage, just looks too interesting not to do

[Jay Rhodes]

Aug 14

Rest

Aug 15

Strength

Front Squat Triples

275 x 3
285 x 3
295 x 3
300 x 3
305 x 3

Stopped there. Planned to do 10 sets and keep working up, midline didn't feel too strong today. Abs are pretty sore from barbell ab rollouts the other day. Couldn't keep them as tight and was putting a little more stress on my back.

Bench Press,

Stopped at 185 x 6....plan here was 6RM hoping for somewhere in the area of 245. Haven't benched in a while. Was getting pain in my right shoulder, same as the HSPU last week.

Conditioning

WOD 1 - Our gym WOD from yesterday. Had to give it a go after watching people do it.

10-9-8-7-6-5-4-3-2-1
Deadlift, 225lbs
+ 150m Run

6:47

Good push throughout, but never sprinted.

5-10 min later

WOD 2

16 min AMRAP

15 Russian KB Swings, 32kg
10 Strict Pullups
10 Strict Ring Dips
15 KB Lunges (Goblet), 32kg
*Rest 60 seconds

5 + 17

[Jay Rhodes]

Aug 16, 17

Rest

Aug 18

Weightlifting

Power Snatch + Low Hang Snatch + High Hang Snatch

165
185
205
220

Conditioning

With a Running Clock

AMRAP 3min

3 Power Snatches, 155
6 Box Jumps Overs, 33 inch

rest 1 minute

AMRAP 3 min
2 Power Snatches, 165
6 Box Jumps Overs, 33 inch

rest 1 minute

AMRAP 3 min
1 Power Snatches, 185
6 Box Jumps Overs, 33 inch

4+6, 5, 6

[Jay Rhodes]

Aug 19

Weightlifting

1) Clean & Jerk
20 min to build to a heavy double, drop and reset

225
255

These felt terrible....haven't done heavy clean and jerks much in a long time.

2) Hang Power Clean Test

15 Hang Power Cleans, 225lbs

41 seconds, (10-5)

Conditioning

2 min AMRAP
25 T2B
Max reps Double Unders
-rest 1 min-
2 min AMRAP
20 T2B
Max reps KB Snatch, 24/16kg
-rest 1 min-
2 min AMRAP
15 T2B
Max reps Burpees

134, 31, 31

[Jay Rhodes]

Aug 20

Strength

5 x 2 Front Squats + 4 Back Squats

275
295
315
330
340

Conditioning

EMOM for 20 min Alternating

Odd - 7 Thrusters, 145lbs
Even - 7 Strict Weighted Pullups, 15lbs

All thrusters UB, First 6 sets of Pullups UB, then 6-1,6-1,5-1-1,5-1-1

1.5 Hrs Beach Volleyball

[Jay Rhodes]

August 18

Also fit in a Tabata Row

1033m (with rollover)

August 21

Rest