Jay's CrossFit WOD Log

[Mario Beltran]

Congrats on getting married.

[Jay Rhodes]

Been a lonnnnng while since I posted.

Aug 22, 23

Rest

Aug 24 - Sept 8

In Greece on Honeymoon, no training whatsoever.

18 days off...... rough return to training!!

Sept 9

Weightlifting

Hang Clean & Jerk

Up to 235 - felt heavy, but overhead also didn't feel good.

Hang Clean

255 x 5 x 1

Yikes....

Conditioning

4 Rounds for total working time:

400m Run
15 KB Swings, 32kg

7:33 total time

Rounds - 1:44, 1:48, 1:56, 2:02

Sept 10

Weightlifting

Split Jerk x 5

165
185
205
225
245

Strength

Pause Front Squats, 3 seconds in bottom, 3 x 8

225 x 8
235 x 8
245 x 7,f (given the time off, this was one of the hardest squat sets I've ever done)

Sept 11

Skill

Gymnastic Skill practice, press to handstands with wall assistance

Conditioning

EMOM for 7 minutes

Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks

Used 185 - got up to 4 HSC all UB
body was fried.....stripped to 135 and finished the WOD
Humbling.

Beach Volleyball 1.5 hrs

Sept 12

Rest

Sept 13

Weightlifting

Pause Snatch Doubles, 2-3 seconds @ knee

155 x 2
175 x 2
185 x 2
195 x 2

No misses, felt heavy. More in the tank for sure but not pushing it yet.

Strength

Pause Front Squats, 3 seconds in bottom, 4 x 5

225
245
255
270

Felt surprisingly good.

Conditioning

5 Rounds

3 Rope Climbs
12 Pushups
20 Cal Row

Rest 2:00

1:59
1:52
1:49
1:51
1:47

Rusty....metcons just aren't quite there right now but it's coming back.

[Jay Rhodes]

Sept 15

Weightlifting

Hang Snatch

135 x 2
165 x 2
185
205x
205
215
225

Left it there, still working my way back up. But happy to snatch 225

1a) 3+1X5 Touch & Go Snatches (full) - three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

135 x 5
155 x 5
165 x 5
140 x 7

Not great, but happy to get the extra work in.

1b) 3X60 second Weighted Plank Hold (plate on back) - heaviest possible, rest 90 sec

45# plate x 3 x 60 sec

GHR 3 x 10

Handstand Skill work - 5 min or so

Conditioning

30 Burpees
30 T2B
25 Burpee
25 T2B
20 Burpees
20 T2B

8:54

[Jay Rhodes]

Sept 16

Weightlifting

Hang Clean

225
245
265
275
285

Conditioning

12 minutes to complete:

4 Rounds
15 Shoulder to OH, 135
15 Pullups
50 Double Unders

-then-

AMRAP KB Swings, 24kg **every 10 swings do 5 pushups

4 rounds in 8:35, 56 KB Swings

Sept 17

Weightlifting

Split Jerk x 5

185
215
235
255

Strength

3 x 8 Pause Front Squat, 3 seconds in bottom

225 x 8
245 x 8
275 x 5,f

Conditioning

Tabata KB Swings, 24kg
Tabata Air Squats
Tabata Sit Ups

Score high and low round

15/12
23/21
12/12

Sept 18

Rest

Sept 19

Saw Taz for right shoulder impingement

Weightlifting

Power Clean x 5 TnG

185
205
225
245

Conditioning

3 x 500m Run, 2:00 rest

1:27
1:34
1:43

Last one was rough....hammys were dead.

Sept 20, 21

In London for Homecoming

[Jay Rhodes]

Sept 22

Strength

Snatch Pulls
Sets of 3 @ 185/205

Reverse Hypers & Pendlay Rows

Conditioning

AMRAP 10 min

30 Double Unders
15 Balls Slams, 20lb

11 Rounds + 22 DU

Sept 23

Weightlifting

2 Position C&J (floor, hang)

185
205
225
245
275 (no jerk)

Conditioning

10-9-8-7-6-5-4-3-2-1
Front Squat, 135lbs
+ 150m Run each round

9:09

Sept 24

Strength

3 x 5 Pause Front Squats, 3 seconds in bottom each rep

245 x 5
265 x 5
286 x 5 PR

Conditioning

8 min to climb the ladder
2-4-6-8-10-12, etc

KB Snatch, 24kg
Pushups
Box Jumps, 24inch

16 + 30

[Jay Rhodes]

Sept 25

Rest

Sept 26

Strength

Back Squat, (no wraps)
275 x 5
315 x 3 x 5

RDL
135 x 3 x 8

Sprints
6 x 50m

Nothing too fast, just testing out the hamstring a little bit. Had to hold back a bit, but felt okay.

Sept 27

Rest. In Belleville for Lacey's WL comp. She killed it.

Sept 28

After driving back from Kingston...needed to get moving.

3 times through:
2 TGU per side, 20kg
10 GHR, 25lb at head
10 plate row + hold against bench, 45lbs

Weightlifting

Power Clean
135 x 2 x 5
185 x 2 x 5
225 x 2 x 5

Conditioning

30 Power Cleans, 185lbs

1:52

Sept 29

Strength

Back Squat (*= no wraps)

305 x 6*
355 x 1
315 x 6*
375 x 1
325 x 6*
400 x 1

Weightlifting

Power Clean

225 x 1
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1

Conditioning

30 Power Cleans, 135lbs
40 WallBalls, 20lbs
500m Run

5:11

30 PC in 1:30, Done wallballs at 3:35-3:40 I think, So run was roughly 1:35

[Jay Rhodes]

Totally forgot to log things for a bit, just inputting what I remember....Shoulders are coming along. Back has been really stiff and aggravated for a few days.

Oct 7

Strength

Back Squat, EMOM x 8

1 rep at 365

Weightlifting

Power Clean off blocks, EMOM - 1 rep
255 x 5 x 1
265 x 5 x 1
275 x 5 x 1

Oct 8

Rest, feeling kinda sick

Oct 9

Weightlifting

Clean + Front Squat + 5 Jerk Dips

220
242
262
272 x 5 x 1

Strength

Front Squat

225 x 2
275 x 1
295 x 1
315 x 1
335 x 1

3 Rounds of circuit

5 - 5/1 GHD Situps
8 GHR's, 25lbs
10 Plate row to bench
10 DB Row, 70lbs each side

Oct 10

Strength

Banded Deadlift

255 + blue x 1 every :30 for 10:00 (21 reps)

Standing Long Jump

111"
114"
114"
114"

Box Squat to 20"

242 x 5
330 x 5
396 x 5
440 x 5
484 x 5
500 x 5

Oct 11

Weightlifting

Snatch off Blocks 3" above knee

115 x 5
135 x 5
155 x 3
175 x 3
185 x 3
195 x 3

Snatch Hi Pulls off block, 3" above knee

242 x 2 x 5

Back Circuit

Plate row to bench 55 x 2 x 10
GHD Back Extensions 3 x 15
Reverse Hypers + 210lbs 3 x 10

[Jay Rhodes]

Oct 12-16

Forgot to log again

A bunch of good training.
Snatch off block 110kg

FS + Jerk up to 262 easily

Outlaw Way Camp, Science & Precision Series

Oct 17

Snatch

Tons and tons of drills, learning etc.
Doubles up to 208
228
242
252
257x
262x
262x
269x (x5)
269 PR

Finally got my feet down and landed it.

Oct 18

Clean & Jerk

225
245
265
280
295
313x jerk, barely
313 (7 lbs off PR, haven't done heavy C&J in probably a year)

Oct 19

Some gymnastic drills, did some, sat out for some

GREAT camp. Highly recommended.

Oct 20

Weightlifting

5X2 @ 80% (of 2rm) Pause Snatches (3 count pause at the knee) – rest as needed

5x2 @ 195

Some with straps, some without, some misses in there. Didn't feel too great. Just tired from the weekend.

BB Cycling

3X3@80% (of 3rm) Touch & Go Snatches (full) – rest 90 sec.

3x3 @ 185

Strength

Quick Back Circuit, 3 rounds
10 Plate row to bench + hold, 50lbs
10 GHD back extensions

slow snatch grip deadlift to knee (slow up and down)

4 x 3 @ 225

Weightlifting with Craig

Clean & Jerk

220
240
270
290x jerk

Tired....

[Milton Brisson]

I dont get around much here anymore, good to see you still crushing it!

Originally Posted by Jay Rhodes

......Aug 9

Got MARRIED!

......

Thats a pretty big deal there!!! Congrats on that!

Originally Posted by Jay Rhodes

Oct 12-16

Forgot to log agaim...........

Snatch

Tons and tons of drills, learning etc.
Doubles up to 208
228
242
252
257x
262x
262x
269x (x5)
269 PR

Finally got my feet down and landed it.....

Ive taken this approach to some lifts myself in the past (probably from seeing it here!) where I have a miss - or two - or three but feel like it was close enough to move up and wound up hitting a bigger wieght, I like that no-quit approach! Congrats on the snatch PR! Same with getting heavy on the clean again! ......you were fighting some back issues werent you?

[Jay Rhodes]

Think I'm going to start posting here again.

Lots of ups and downs this year.

Was pretty rough fall coming off the honeymoon. I felt weak for a long time.

Open went well all things considering. No idea where I placed, but I went into it with just wanting to make it the best experience for our gym and after 2 weeks started actually performing decently without doing much CrossFit (1-2x per week for a few months) while I focused a little more on weightlifting.

I ended up winning the Masters Nationals Weightlifting, weighing 79.0kg (a very light 85) and setting records in both lifts and the total *Male 30-34

Snatch 115kg, C&J 141kg and 256kg total

Will be competing as a 77kg lifter this year.

Updates on Lacey....

She won Weightlifting Senior Nationals at 58kg. Her PR's now are insane.

91kg Snatch in training (200.5 lbs) and 101kg C&J (222lbs)

She broke an 18 year old Ontario record in the Snatch with 88kg, and then opened with 88kg at Nationals.

She's ranked 7th in the country across all weight classes and just missed a spot for Pan Ams (they take 6), right now she's training to snag a spot for World's.

June 15, 2015

Strength

Back Squat

355 x 5 x 5

2-3 min rest

Conditioning

3 Rounds

12 KB Swings, 32kg
10 C2B Pullups
8 Squat Cleans, 165lbs

5:56

Been sick for the better part of 2 weeks over the last month and my lungs are really feeling it....