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Old 02-01-2010, 06:09 PM   #21
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Here is November 2009
Bodyweight was 175-176lbs

Nov 1
Squats (goblet squats w/ 25#)
Pushups
Pullups
Situps

25-50-75

Time: 33:28

Nov 2
5 rounds for time
3 snatches, 95#
15 overhead squats, 95#
Run 400m

Time: 16:27
*** I remember this one. OH squats were not full ROM, call them half squats***

Nov 3
Rest

Nov 4
"CrossFit Total"
Back Squat - 345
PushPress - 145
Deadlift - 345

Total - 835

Nov 5
Continuously running clock Pullups
1 in first minute, 2 in second, etc.

13 min completed + 10 (101 pullups in 14 min)

Nov 6
20 min AMRAP
65# snatch, 12 reps
10 Pushups

13 Rounds + 3 Snatches

Nov 7
Squats
225 x 8, 275 x 5, 315 x 3, 335 x 3
Leg Press
Calves

Nov 8-11
Rest (Sick)

Nov 12
Cleans 1-1-1-1-1
135 - 155 - 185 - 205 - 215
"Mary"
20 min AMRAP
5 HSPU
10 one-legged squats (each leg)
15 Pullups

8 rounds, +5 HSPU, 10 squats, 4 pullups

Nov 13
"Eva"
5 Rounds for time
Run 800m
30 DB Swings, scaled to 55#
30 Pullups

Time: 43:43 (only complete 4 rounds, still not much energy and this one took all I had)

Nov 14
5 Rounds for time
95# Push Jerk, 15 reps
15 L-Pullups

Completed 4 Rounds + 15 Push Jerks
Time not recorded. I have "not fast" written down

Nov 15
Rest

Nov 16
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Time: 13:07
***Did crunches instead of full ROM situps*** I remember not having a pad to put under my back and doing tons of situps rubbed a lot and burnt the skin off my tailbone! not very comfortable.

Nov 17
"Fran"
95# thrusters, Pullups
21-15-9

Time: 3:24
***Thrusters were not full ROM, they were more like Push Jerks. I did not know the standard at the time. Still floored me.***

Nov 18
"Elizabeth"
135# Cleans, Dips (did not have rings, did normal dips)
21-15-9

Time: 3:29

Back Squat
Progression up to 365 x 2

Starting to feel stronger, and much better work capacity at this point.

Nov 19
Rest

Nov 20
Deadlifts 1-1-1-1-1-1-1
275-315-335-335-335-335-335

Nov 21
For time:
21 HSPU, Run 400m, 21 Weighted Pullups (20#)
15 HSPU, Run 400m, 15 Weighted Pullups (20#)
9 HSPU, Run 400m, 9 Weighted Pullups (20#)

Time: 12:22
HSPU's all unbroken, 400's on treadmill @ 11.2,11.2,12.0 mph, Pullups in sets of 7-8

Nov 22
20 min, AMRAP
25 Burpees
Bodyweight Back Squat, 15 reps (175#)

Completed 6 Rounds + 23 Burpees

Nov 23
Rest

Nov 24
Shoulder Press 1-1-1-1-1
135-135-140-140-145

Push Press 3-3-3-3-3
155-160-160-165-165

Split Jerk 5-5-5-5-5
165-165-165-170-170

Nov 25
Rest

Nov 26
20 min, AMRAP
20 Double-unders (Subbed Tuck Jumps)
15 GHD Situps (Subbed Incline situps)
15 Back Extension

Completed 10 Rounds

400m Lungewalk
Total Lunges 352
Total Time: 10:33

**PAIN ensued the 3 days following**

Nov 27
Rest

Nov 28
"Linda" aka 3 bars of death
10-9-8-7-6-5-4-3-2-1 of the triplet:
Deadlift 1.5x Bodyweight (used 255#)
Bench Press Bodyweight (used 185#)
Clean 0.75x Bodyweight (used 135#)

Time: 29:40 **Forearms blown up**

Nov 29
40# DB Snatch, Right Arm, 21 reps
21 L-Pullups
40# DB Snatch, Left Arm, 21 reps
21 L-Pullups

Time: 43:59

Nov 30
Rest
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Old 02-01-2010, 06:47 PM   #22
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Here is December 2009

Dec 1
Front Squat 3-3-3-3-3
225-235-235-245-245

Dec 2
Rest

Dec 3
3 Rounds for time
15-12-9 of:
DB Thrusters, 60#, Right Arm
DB Thrusters, 60#, Left Arm
"One-hand" pullups, Right Arm
"One-hand" pullups, Left Arm

Time: 14:45
Harder than I thought it would be

+ Core Training, Human Flag

Dec 4
3 Rounds for time:
Run 800m
155# Cleans, 21 Reps

Time: 24:10
+ Core Training

Dec 5
"Lumberjack 20"
20 Deadlifts, 275#, Run 400m
20 DB Swings, 70#, Run 400m
20 Overhead Squats, 115#, Run 400m
20 Burpees, Run 400m
20 Pullups, Run 400m
20 Box Jumps, 24", Run 400m
20 DB Squat Cleans, 45# each hand, Run 400m

Time: 32:32 Pretty happy with that time. WHAT a workout. HOLY

Dec 6
Rest

Dec 7
Split Jerk 1-1-1-1-1
185-205-205(f)-195-195

Row 1000m (3:34)
3 Rounds of 21-15-9 for time:
Back Extensions
Incline Situps

Time: ~7:20ish (back ext. stand got stolen for a bit)

Dec 8
Run 800m (2:39
30 Back Extension
30 Incline Situps
30 Hip Extensions
30 Knees to elbows
30 Back Extensions

Dec 9,10
Rest

Dec 11
Cleans 135-155-185-195-205-215
Squats 225x5, 275x5, 315x3, 335x3
Max Pullups - 29

Dec 12
"CrossFit Total"
Back Squat - 385
PushPress - 165
Deadlift - 375

Total - 925

Dec 13
20 min, AMRAP
500m Row
20 Turkish Getups with 30# DB (scaled from 60#)

Completed 2 Rounds +500m Row + 14 Getups
First time ever seeing Turkish getups. Terrible at them

Dec 14
Cleans
135x3, 185x3
Called it - Needed rest

Dec 15
Back Squats 3-3-3-3-3
315-335-345-345-345

+Core Training

Dec 16
21-18-15-12-9-6-3 of:
Pullups, HSPU

Time: 15:54
+Core Training

Dec 17
Cleans 1-1-1-1-1-1-1
205-215-225-230-235-240-245(f)

Dec 18,19,20
Rest - In Buffalo for NFL Game

Dec 21
5 Rounds of:
15 thrusters, 135#
Run 400m

Time: 19:15
+ First Muscle-up! (and another 2)

Dec 22
3 Rounds of:
21 Pullups
21 Dips
50 Lunges

Dec 23
For time:
21-15-9 of:
Deadlift, 225#
HSPU

Time: 4:51

Dec 24
25 min Run

Dec 25
Rest

Dec 26
25 min Run

100 squats
30 pullups (on a tree branch)
10 one legged squats (*** to grass)
60 decline pushups

Dec 27
Rest

Dec 28
Front Squat 1-10-1-20-1-30
250-205-255-175-265-155

Total Load - 1305#
+ Core Training, Human Flag

Dec 29
Deadlift 1-10-1-20-1-30
365-275-380 PR-225-385 PR-185

Total Load - 1815#

Dec 30
Bench Press 1-10-1-20-1-30 (PR 280x2 when I was 180lbs)
230-195-235-165-245-125

Total Load - 1195#

Row 5k
Time: 20:22

Dec 31
"Angie"
100 Pullups
100 Pushups
100 Situps (subbed crunched)
100 Squats

Time: ~15 min

Getting strong again!!
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Old 02-01-2010, 07:43 PM   #23
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Bringing it up to speed with Jan 2010

Jan 1
Rest

Jan 2
"Mary"
20 min, AMRAP
5 HSPU
10 One-legged squats, each leg
15 Pullups

Completed 11 Rounds, +5 HSPU +10 One-legged squats + 13 Pullups

Jan 3
"Barbara"
5 Rounds, 3 min rest between each of:
20 Pullups
30 Pushups
40 Situps (subbed crunches)
50 Squats

1:59, 1:54, 1:49, 1:43, 1:41

Jan 4
3 Rounds for time:
12 Muscle Ups
75 Squats

YAAAA first WOD with muscle ups!
NOOOO my hands look like they've been through a meat grinder.

Time: ~36 min

Squats 5-5-5
315-315-315

Jan 5
Began Personal Training at Gold's Gym

5 Rounds for time of:
Run 400m
25 Situps (with 14lb medball)
25 Hip Extensions

Time: 16:40

Bike 9.3 miles, Hills
Time: 34:30

Jan 6
Bike 5.4 miles, Hills
Time: 21:02

5 Rounds for time of:
50 wall ball shots (18lb medball)
25 Pullups

Time: 23:52

Bike 4 miles, Hills

Jan 7
Deadlifts 10-5-2-1
135-225-315-335

Bike 10 miles, Hills
Time: 38:40

Jan 8
Cleans 1-1-1-1
205-215-225-230

+Core

Jan 9
"Fran"
21-15-9 of:
Thrusters, 95#
Pullups

Time: 2:13
***Thrusters NOT full ROM. They were more "push jerks" Again, I did not know the standard. That being said, I went for it HARD on this and it was quite an effort nonetheless. I checked out a bunch of Fran videos when I got home and found the proper standards***

Jan 10
Rest

Jan 11
Split Jerk 1-1-1-1-1-1-1
195-200-205-210 PR -215 PR -220 PR -225 PR

Jan 12
SEALFit "1-armed and Dangerous"
Warmup: Run 800m, 50 Squats, 40 Situps, 30 Pushups, 20 Pullups

4 Rounds for time of:
5 Turkish Getups
10 One-arm Snatches
15 One-arm Swings

*used 16kg/35.2# Kettlebell
Time: 30:16

Durability:
8x200m
4x400m
8x200m

30 sec rest between runs, 1.0% incline, 9 min mile pace

Jan 13
Warm-up: Overhead Squats
Strength: Work to 1RM Push Press
135-145-155-160

Stamina: 3 Rounds of:
140# Push Press, 3 reps
10 Burpee Pullups
110# barbell run lap of gym (got some looks)

Work Capacity:
"Mini-Murph"
Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m

Time: 12:10

Durability: 3 Rounds of Max Situps in 2 min
50,47,47

Jan 14
Group Circuit "CrossFit Demo"

Jan 15
SEALFit
Warmup: Quatro-Complex 4 Rounds (75-85-95-105#)
4 x Powerclean, Front Squat, Step Up, Push Press,

Strength: Work to 1RM Squat Clean - 205#

Stamina: 3 Rounds of:
Squat Cleans, 185#, 3 reps
20 Wall Ball shots, 10#
6 x 30m Sprint Accels

Work Capacity:
"Fran" **AS Rx'd**
21-15-9
95# thrusters
Pullups

Time: 4:35
Only unbroken set was the 9's
Think fran is hard? Try it after all those squat cleans!!

Durability:
3 Rounds of:
3x 80m strides
90 sec Plank hold

Jan 16
SEALFit
Warmup: Hip ROM Drills, 20 OH squats 65#

Work Capacity:
Run 1 mile
100 Pullups
45# thrusters, 20 reps
100 Pushups
45# thrusters, 20 reps
100 Knees to elbows
45# thrusters, 20 reps
100 Squats
Run 1 mile

Time: 56:31
~16 min through mile and 100 pullups

Jan 17
Rest

Jan 18
Warmup: 50-30-20 Double unders, Pushups

Strength: 3RM Deadlift - 335#

Stamina: 4 Rounds of
295# Deadlift, 4 reps
55# DB Swing, 15 reps
30" box jumps, 20 reps

Work Capacity:
30 min, AMRAP
135# Clean & Jerk, 3 reps
Burpees, 4 reps
55# Sumo Deadlift High Pull, 5 reps

Completed 24 Rounds

Durability: 4 rounds of
20 Back Extensions
50 Flutterkicks

Jan 19
Warmup: Strides, Air squats, skipping

Work Capacity: 4 Rounds for time of:
30 Pullups
Run 800m

Time: 22:49

4x400m, 2 min rest
70-72 seconds

Jan 20
Warmup: Barball Complex (75-85-95-105#)
6 x Deadlift, Upright row, Squat Clean, Front Squat, Push Press, Back Squat, Burpee

Strength: Work to 1RM Push Jerk
135-155-175-185-190

Stamina: 3 Rounds of:
170# Push Jerk, 3 reps
35# manmakers, 6 reps
9 Burpees
9 Knees to elbows

**Called it - Feeling tired and over trained

Jan 21
Snatches
95-100-105-110-120-125-130

Jan 22
100 Burpee Pullups

Time: 10:16
VERY happy with that time. Had been putting this one off for a few days, knowing I needed to hit a time I'd be happy with.

Jan 23
Rest


The rest is posted at the beginning!
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Old 02-02-2010, 01:32 PM   #24
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Feb 2

Wanted to work on my overhead stuff after the overhead WOD didn't go so well the other day. I have not overhead squated more than 115# (UNTIL TODAY)
I think I just figured out the overhead squat!!!
Check out these numbers.

Overhead Squat
95-115-125-135-145-155-165-175-180 PR


I hit 175 actually quite easily. It was probably one of my cleanest reps.
I took 180 off the rack and stumbled around with it for a few seconds until I could steady the weight, it was a little wobbly, but I got it.
I'm thinking it shouldn't be too long before I can hit 200.
Very pleased with the progress today.

Now onto the WOD

For time:
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

I was contemplating running this on a treadmill, though I really didn't want to. The gym I work at has a 55m 3 lane straight, but I figured the turnaround time would kill me. So I went over to the indoor soccer field and mapped out the perimeter. I threw down cones to go around and measured it out to be 80m around.
10 laps forward, 5 backward x2 (easy right?)
As a former 400m guy I had to throw down a good one today, and I'm pretty pleased with the outcome, though my quads and calves are screaming.

Time: 9:37

Negative split as well. I was slightly over 5 min at the halfway point and picked it up.
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Old 02-02-2010, 01:49 PM   #25
Scott Jenkins
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Re: Jay's CrossFit WOD Log

You got some great times on bodyweight stuff Jay, your Barbara was screaming at me with your sub 2 minute times.

Sub 10 on griff is what I want next time, my pr is 10.33, today I did it in a mud bath with a weighted vest so very slow.
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Old 02-02-2010, 03:32 PM   #26
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Quote:
Originally Posted by Scott Jenkins View Post
You got some great times on bodyweight stuff Jay, your Barbara was screaming at me with your sub 2 minute times.

Sub 10 on griff is what I want next time, my pr is 10.33, today I did it in a mud bath with a weighted vest so very slow.

Keep in mind though that the "sit-ups" were really crunches. I need to find a way to get situps in without being completely uncomfortable. I've seen video's of Chris Spealer doing them with a back pad, looks much better.

Thanks for noticing though.
Saw your mud + vest runs. I applaud, but I do not envy. Nice work!!
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Old 02-03-2010, 01:43 PM   #27
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Once I got moving around the calves loosened up pretty good. Was looking forward to/dreading this one all day.

"Kelly"
5 Rounds for time:
Run 400m
30 Box Jumps, 24"
30 Wall Ball shots, 20lb ball

Time: 19:23

This one hit me HARD. During round 2/3 I wasn't sure if I'd finish.

I brought my camera and took video today, so I'll upload that and post it when I get home.
There are definitely a few wall ball shots that got the height, but didn't hit the right spot on the wall. I added a rep for a really bad one, but let the rest go.
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Old 02-03-2010, 02:49 PM   #28
Laurie Smith
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Re: Jay's CrossFit WOD Log

I have that same feeling. I've got butterflies just thinking about this one. I'm shooting for 25 minutes. And great job on those overheads. Those are killer!!
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Old 02-03-2010, 07:21 PM   #29
Jay Rhodes
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Re: Jay's CrossFit WOD Log

Here is the video as promised.

Kelly - 19:23

Sped up most of it to double-time, left the last little bit in real time.
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Old 02-03-2010, 08:59 PM   #30
Laurie Smith
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Re: Jay's CrossFit WOD Log

Very cool video. I would video mine but I don't think there's enough time on my camera. Wouldn't that be awesome if your workout was really as fast as your double-time. Nice job!!
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