Jay's CrossFit WOD Log

[Jay Rhodes]

Been Crossfitting hard since early October of 2009.
I played around with the WOD's last spring for a while and really enjoyed CrossFit but I wasn't nearly as committed. I would pick and choose, and sometimes just do my own thing.
It was in October that my Dad was hit with a pretty serious blood infection and was layed up in the hospital for over a month. He had just come off a summer of cycling about 20km/day and was the fittest he had been in a long time. It is now January and he is still very weak and the abcess that formed has put pressure on his common pereneal nerve and resulted in drop foot. Laymens terms, he can't lift his toes on his left foot, perhaps permenantly.
I drove home 5 hours every weekend and visited him in the hospital and as I looked at him in pain, drugged up, and unable to move I decided that I would cut out the excuses and do everything I can with my body because you truly never know when it could fail you. I registered for the CrossFit Ontario sectionals in March, and I'm going to run my first marathon this spring/summer too.
So there is my story and my true starting point of CrossFit.
I've got a written log of every workout since then, but I thought I'd start posting on here too, just starting with the last few days.

Jan 24
225# DL, 18 reps
50 pullups
225# DL, 15 reps
40 pullups
225# DL, 12 reps
30 pullups
225# DL, 9 reps
20 pullups
225# DL, 6 reps
10 pullups

Time: 21:10
My grip SUCKS. I've been using straps for as long as I can remember on DL's cleans etc, and just last week decided to cut them out and it hurt. I figure with straps this would be closer to 15 min, buuuut thats cheating.
Started a couple friends on this WOD as well (scaled of course)

Jan 25
5 Rounds for time of:
Row 500m
135# thruster, 7 reps

Time: 19:54
Pretty unhappy with the time, but my back muscles were solid as rocks all day from the DL's yesterday. I felt like I had no stability on the thrusters and every set was broken up into 4-3

Jan 26
Started a warmup and hit a few cleans up to 185# but had nothing in me. Decided to listen to my body and rest the back.

Jan 27
Coming back hard after taking yesterday off.
Haven't seen Helen in a long time so I decided to give her a go.

Had to use a treadmill (as an ex 400m runner I hate it...but such is life).
Kept the treadmill running to cut down on wasted time.

Time: 8:21
I remember doing this one a few times last spring in 11:55 and 10:30, so it's nice to see some improvement.

Thanks for reading.

[Jay Rhodes]

Jan 28

I guess knowing my stats would be helpful.
m/25/5'10"/167lbs

Back Squat , 1-1-1-1-1-1-1
315-335-340-345-350-355-365(f)

Bench Press, 1-1-1-1-1-1-1
185-205-225-235-245-255-265(f)

500m Row
1:33.4 PR

Tried some human flag holds....but I'm pretty gased.

[Greg Privitera]

Great Helen time...

[Jay Rhodes]

Originally Posted by Greg Privitera

Great Helen time...

thanks Greg.

It hurt. lol

[Jay Rhodes]

I tried out SEALfit earlier this month but I found it was definitely geared more toward endurance and less explosiveness and super high work capacity over short periods. That said...their WOD's are pretty serious.

Here were a few of my better ones:

Jan 15
Work to 1RM Squat Clean
205lbs

3 rounds: 3 x Squat Clean @ 90% (185lbs) 1RM, 20 x Wal Ball , 6 x Sprint Starts

Work Capacity: Fran: 21-15-9 Thrusters (95#), Pull-ups
4:35
all broken sets except for the last set of 9. I was dying.

Durability: 3 rounds of 3 x 100m run, Plank hold 90 seconds each

WOW that one was a lot of work.

Jan 16

For Time: Run 1 mile, 100 pull-ups, 25 x thruster (45#), 100 Push-ups, 25 thrusters (45#), 100 KTE, 25 thrusters (45#), 100 Squats, Run 1 mile

Time: 56:40
The 100 KTE took me around 21 minutes....need to improve those.


Jan 18
3RM DL - 335lbs
4 Rounds.
4 x DL @ 295lbs, 15 DB swings with 55lbs (no KB available), 20 Box Jumps @ 30"

AMRAP in 30 min of:
135lbs C&J, 3 reps
Burpess, 4 reps
55 lb SDHP, 5 reps

24 Rounds, even pacing (roughly through 8 rounds at 10 min, 16 rounds at 20 min, 24 rounds at 30 min)
Wow that was tough. C&J was by far the hardest part, burpees were no big deal, SDHP's burned near the end


Jan 19
4 Rounds (30 pullups, Run 800m)
Time : 22:49

Had to do these on a treadmill set at 1.0% incline, left it on, but maintenance crew would not allow this and shut it off
Through 30 pullups, 800m, 30 pullups I was around 6:00, a much better pace.
But I had to wait for the treadmill to start up and get up to speed. BS.

Think I could have possibly gone under 20 minutes, definitely under 21

[Jay Rhodes]

Originally Posted by Jay Rhodes

Jan 24
225# DL, 18 reps
50 pullups
225# DL, 15 reps
40 pullups
225# DL, 12 reps
30 pullups
225# DL, 9 reps
20 pullups
225# DL, 6 reps
10 pullups

Time: 21:10
My grip SUCKS. I've been using straps for as long as I can remember on DL's cleans etc, and just last week decided to cut them out and it hurt. I figure with straps this would be closer to 15 min, buuuut thats cheating.

Didn't even realize I had the WOD written down wrong. Should have been 15-12-9-6-3....Did 15 extra DL's
no wonder my back was on fire for 2 days

[Jay Rhodes]

LOVED this one.

HSPU - 105 (started with 15, went to 10, stayed around 5-7 for the rest until the 90's when I could only get 2-3)

Squats - 201 (down to a 10" tire, these were by far the toughest for me)

Pullups - 40

Pushups - 67 (20 at a time, pushed till i couldn't push no more)

Total - 413

Love these ones. I'm not a huge guy, so the thrusters at 135 are a little harder, but I can certainly throw my body weight around

** ALSO. Closest I ever came to puking. About 4-5 min after the pushups it hit me and I spent 3 min in a stall, but it never came up.

[Laurie Smith]

Originally Posted by Jay Rhodes

LOVED this one.

HSPU - 105 (started with 15, went to 10, stayed around 5-7 for the rest until the 90's when I could only get 2-3)

Squats - 201 (down to a 10" tire, these were by far the toughest for me)

Pullups - 40

Pushups - 67 (20 at a time, pushed till i couldn't push no more)

Total - 413

Love these ones. I'm not a huge guy, so the thrusters at 135 are a little harder, but I can certainly throw my body weight around

** ALSO. Closest I ever came to puking. About 4-5 min after the pushups it hit me and I spent 3 min in a stall, but it never came up.

Wow! A lot of reps there. Great job.

[Jay Rhodes]

Originally Posted by Laurie Smith

Wow! A lot of reps there. Great job.

Laurie

[Scott Jenkins]

You got some impressive pressing stamina there Jay and reading back through your log your running is strong, it always appears in CF comps so that will be a big thing when you go to your sectional.

Great work on yesterday's WOD, 400+ is definately the gold standard and what I am silently hoping for in two hours, I am a dreamer.

A tip on the grip issue, I too used straps before beginning CF and had grip problems at the beginning. Kettlebell work, heavy as possible is great for improving it, other than that just keep pulling heavy things with no straps and your grip will soon catch up.