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Old 01-30-2010, 09:39 AM   #11
Jay Rhodes
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Re: Jay's CrossFit WOD Log

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Originally Posted by Scott Jenkins View Post
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.
Thanks Scott! That's the plan. I've put away the straps and am re-training the grip.
And I was a 400m runner for about 10 years. Had some injuries that derailed my progress there though. I got it down to 48-49 seconds and change on 4x4 splits but I had 3 three separate stress fractures in my feet and they just can't handle putting on spikes anymore.

Oh and btw I woke up today and could hardly walk. 5 min of squat hell yesterday.
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Old 01-30-2010, 10:59 AM   #12
Scott Jenkins
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Re: Jay's CrossFit WOD Log

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Thanks Scott! That's the plan. I've put away the straps and am re-training the grip.
And I was a 400m runner for about 10 years. Had some injuries that derailed my progress there though. I got it down to 48-49 seconds and change on 4x4 splits but I had 3 three separate stress fractures in my feet and they just can't handle putting on spikes anymore.

Oh and btw I woke up today and could hardly walk. 5 min of squat hell yesterday.
Thats some real impressive 400m times , you must of been running in the elite levels of competition. Sorry to hear about the injury, I know how much they can get you down.

My legs will probably not be too bad tomorrow as two weeks ago I done a workout which involved 1440 air squats, could not walk properly for 3 days after that, prepared me for todays 200.

Lets see what you can do today with the snatch workout then I can try and get revenge.
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Old 01-30-2010, 03:14 PM   #13
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Ah...we'll see. I'm just on my way out to hit it now.

I'll just be happy to get through it today. I need to work on my snatches so I can't pass this one up.
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Old 01-31-2010, 06:24 AM   #14
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Legs were destroyed.

Got through 2 rounds of
7 Snatches, 95#
7 Snatch Balance, 95#
7 Overhead Squats, 95#
and 1 more round at 75#

but ultimately had to call it. Wasn't timing them either. I need to practice all of these things, but yesterday was not the day to do it.

Did complete a turkish get up with 75# barbell though at the end which was the first time I'd tried more than 40#, and first time I'd tried a barbell. So I was happy with that.

REST day for the legs.
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Old 02-01-2010, 12:04 PM   #15
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Still a little sore in the legs, but I got back at it and just finished up the WOD.

5 Rounds

155# thrusters, 5 reps
5 muscle ups (on pullup bar)
Run 400m

Time: 22:09

Thrusters were all unbroken which I was quite happy with, considering thats almost my bodyweight.
Muscle ups were 3-1-1, 1-1-1-1-1 (x4) with one fail at the start of the 4th round. I've got to get better at repping these back to back.
400's were on a damn treadmill again, waiting for it to get up to speed just kills the overall time.

Not overly happy with the time....no treadmill I'm thinking under 20 min for sure.
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Old 02-01-2010, 12:35 PM   #16
Scott Jenkins
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Re: Jay's CrossFit WOD Log

Strong work there Jay , I had to use a treadmill also and getting the speed up takes about 20 seconds so I know how you feel. I got banned from leaving the treadmills running as people tried to get on them without noticeing they were speeding along at 12mph. Also those bar muscle ups are hard to get consecutive.
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Old 02-01-2010, 01:50 PM   #17
Nik Nichols
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Re: Jay's CrossFit WOD Log

Good work bud! It was heavy wasn't it?! Me thrusters and wall ball are my goat. I'm just glad to get through it with out breaking needlessly. You got a good time I'm real proude of mine. Oh and I'm still feeling the effects from it!!
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Old 02-01-2010, 03:58 PM   #18
Laurie Smith
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Re: Jay's CrossFit WOD Log

Wow, you guys are doing this one in awesome time. I hope I come close!
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Old 02-01-2010, 04:46 PM   #19
Jay Rhodes
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Re: Jay's CrossFit WOD Log

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Wow, you guys are doing this one in awesome time. I hope I come close!
Thanks Laurie.

Personally I lost time on my muscle ups, and waiting for the treadmill. The thrusters were by far the hardest to push through, but I didn't find them very time consuming.

If you can plow through muscle ups, or a 3-4:1 sub then you should be able to hit a great time. Good luck! I'll be watching for a time!
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Old 02-01-2010, 05:19 PM   #20
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Alright I've decided to enter my workouts since Oct 19, 2009 because it's been a long road, and I feel like I've shown some great progress.
Here is October 2009

Oct 19
Weighted Pullups 1-1-1-1-1-1-1
45-60#

Oct 20
"Tabata Something Else"
Pullups, Pushups, Situps, Squats

No score recorded.

Oct 21
4 Rounds:
50m walking lunge
50 situps

Oct 22
Rest

Oct 23
115# thrusters, 21 reps
12 pullups
115# thrusters, 15 reps
9 pullups
115# thrusters, 9 reps
6 pullups

Oct 24,25
Rest

Oct 26
Deadlift 1-1-1-1-1-1-1
275-275-285-295-295-295-295

"Michael"
5 Rounds for time
Run 800m
50 Back Extensions
50 Situps

No time recorded.

Oct 27
29 min AMRAP
8 pullups
4 HSPU
8 70# DB swings

10 rounds completed

Oct 28
Rest

Oct 29
Back Squat 5-5-5-5-5
275-275-275-275-275
Leg Press
Calves

Oct 30,31
Rest
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