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Old 05-31-2014, 09:17 AM   #3131
Jay Rhodes
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Re: Jay's CrossFit WOD Log

May 30

Rest

May 31

Weightlifting/Strength

Split Jerk, with pause

195 x 3
225 x 3
255 x 3
275 x 2

Bench Press

195 x 3
210 x 3
225 x 10 (ME)

DB Flat Press

70's x 3 x 10

Back Squat

275 x 5
315 x 5
345 x 5
365 x 5
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Old 06-02-2014, 07:38 PM   #3132
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Re: Jay's CrossFit WOD Log

June 1

Rest

June 2

Weightlifting/Strength

Power Clean

255
275
295
305
316 PR
320 f

Deadlift

345 x 5
385 x 3
430 x 3

Was looking for more, 5-7 range, but just not feeling great on the deads today.

Conditioning

10 Strict Pullups
15 Power Cleans, 205lbs
15 Wall Balls, 20lbs
10 Strict Pullups
15 Wall Balls, 20lbs
15 Power Cleans, 205lbs
10 Strict Pullups

6:20
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Old 06-10-2014, 07:00 AM   #3133
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Re: Jay's CrossFit WOD Log

June 3

Weightlifting/Strength


Turkish Get Up

44kg each arm

Strict Press

135 x 5
155 x 3
170 x 5 PR

Conditioning

4 Rounds

9 shoulder to OH, 155lbs
150m run
12 box jumps, 24"
150m run
9 burpees

*rest 60 seconds between rounds

June 4

Weightlifing/Strength


Pause Clean x 2

225
275
295
315 PR

Push Press, off blocks

225 x 5
245 x 5 PR
255 x 5 PR

Beach Volleyball, 2 hrs

June 5

Partner WOD

Prowler sprints
t2b
pistols
pushups
OHS
Prowler sprints

June 6

Rest

June 7

Weightlifting/Strength


Snatch Hi Pull

185 x 5 with pause
205 x 3 with pause
225 x 5 x 3 no pause

1 Power Clean + 3 Push Press

225 x 5 sets

DB Flat Press

70 x 8
95 x 10
95 x 8
95 x 7
70 x 13

Conditioning

"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

40:48
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Old 06-10-2014, 07:03 AM   #3134
Jay Rhodes
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Re: Jay's CrossFit WOD Log

June 8

Rest

June 9

Weightlifting


Power Snatch

185
205
225
235
245 caught, let it go behind me 3/4 stood up. Weird fail
250 f
250 make, but not power
250 PR

BTN Push Jerk off blocks

225 x 4 x 5

Gymnastic

Some Nose & Toes handstand holds, ~40 sec

Conditioning

Run 400m
7 Power Snatches, 135lbs
25 Lateral Burpees over bar
7 Power Snatches, 135lbs
25 Lateral Burpees over bar
7 Power Snatches, 135lbs
Run 400m

8:15
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Old 06-17-2014, 06:31 PM   #3135
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Re: Jay's CrossFit WOD Log

June 10

Rest

June 11

Weightlifting


Pause Power Clean

225
245
265
280
290

Higher than I thought I'd be able to go on these!

Conditioning

21-15-9
KB Swing, 32kg
T2B

3:35

Beach Volleyball 2 hours

June 12

A little bit of sprinting

June 13,14,15

Rest, planning for stag and doe

June 16

Weightlifting/Strength


Power Clean, build to 5RM

225
255
280 (one fail, did a 6th)

Deadlift

315 x 5
345 x 5
380 x 12

Conditioning

10-1 Power Clean, 155lbs
1-10 Strict HSPU

7:54

Gymnastic Skill/Strength

EMOM x 5

Muscle Up + 10 Strict Dips, wearing 10# vest

Press to Handstand, wall assistance
Flag Holds
Back Levers

June 17

Weightlifting/Strength


Build to a 3RM Jerk, out of the rack

225
255
275
301 x 1 failed bringing it down
301 x 1, same thing
301 x 2, failed third. Almost had it just nothing left.

Press

120 x 5
140 x 5
157 x 8

Conditioning

10 Clean & Jerks, 240lbs (75%)
Run 1000m
100 ft Handstand Walk

8:23
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Old 06-19-2014, 08:00 PM   #3136
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Re: Jay's CrossFit WOD Log

June 18

Strength


Front Squat

185 x 3
235 x 3
285 x 3
315 x 3
345 x 1,f

This was a super quick session, prob 10 minutes. Short on time.

Beach Volleyball - 1.5 hours

June 19

Not feeling it at all....started power snatching....stopped. Started push pressing....stopped.
Waited around for the next hour for our class.

Jumped in on someone's bar as they were finishing up....

Strength

Push Press

155 x 5
215 x 5
245 x 5 PR (from rack)

Conditioning

"Team Mary" with Dave, alternate partners every round.

23 rounds + 9 reps.

Unbroken throughout, not too hard.
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Old 06-26-2014, 07:33 PM   #3137
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Re: Jay's CrossFit WOD Log

June 20

Rest

June 21

Strength


Back Squat

275 x 5
315 x 5
335 x 13

Bench Press

185 x 5
205 x 5
225 x 10

Conditioning

30-20-10

Row, cals
KB Swings, 24kg
Over Box Jumps, 24 inch

6:50

June 22

Power Clean + Press + Push Press + Push Jerk

155
165
170
175
180
185
190
195
202 f x 3. SO close.

Beach Volleyball for 1.5 hrs

June 23

Weightlifting/Strength


Power Clean Triples

225
255
275
290 x 2,f
295 x 1,f

Deadlift

315 x 5
355 x 5
401 x 10

Conditioning

8 min AMRAP

20 Wall Balls, 20lbs
20 KB Snatch, 24kg
20 Burpees

3 + 2

June 24

Strength

Bench Press

225 x 3 x 5

Conditioning

For time:

100 Double Unders
10 Hang Clean to Thrusters, 135lbs
5 Rope Climbs, 15 ft
10 Hang Clean to Thrusters, 135lbs
100 Double Unders

6:26

Crazy humidity tonight....brutal.

June 25

Strength

Back Squat

275 x 5
315 x 5
335 x 5
345 x 5
355 x 5
365 x 5

Surprised I was able to get that today....315 felt incredibly heavy.

1.5 hrs Beach Volleyball

June 26

Strength


Weighted Pullups

40# x 4 x 5

Weighted Dips

55 x 5
90 x 5
100 x 5

Felts a little pop in my armpit...nothing too bad, but shut down the dips.

Conditioning

Partner WOD with Erin!

AMRAP 25 min
*only one partner working at one time

500m Prowler Push, +15lbs
10 lengths Bear Crawl
500m Prowler Push, +15lbs
50 Strict Pullups
500m Prowler Push, +15lbs
100 Hand Release Pushups

1 Round + 2 Bear Crawls
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Old 06-29-2014, 03:49 PM   #3138
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Re: Jay's CrossFit WOD Log

June 27

Strength


Front Squat

225 x 3
275 x 2
300 x 2
320 x 2
330 x 2
340 x 2
350 x 1,f

Just a quick session, a little short on time. Lots of coaching.

June 28

Rest, Blue Jays game with the gym!

June 29

A little hung over, didn't plan on doing anything or even wear shoes to the gym...luckily I keep an extra pair of socks and tons of shoes in my locker....

Strength

Snatch Pulls

135 x 5
185 x 5
225 x 5
255 x 3
275 x 3
285 x 3
295 x 3

Felt pretty good.

Conditioning

21-15-9
KB Swing, 24kg
Goblet Squat, 24kg
Pushups

2:49, all UB
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Old 07-03-2014, 04:35 PM   #3139
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Re: Jay's CrossFit WOD Log

June 30

Weightlifting/Strength


Snatch

225
235
245f
250
262f
267f
267 PR

Back Squat

340 x 5 x 5

Conditioning

8 min AMRAP
10 Wallballs, 20lbs
10 Pullups
*At 2:00,4:00,6:00 run 150m

10 Rounds

July 1

Weightlifting/Strength


Split Jerk

225
255
275
295
315f

Press

140 x 5
160 x 3
175 x 5 PR

Conditioning

"Nutts"

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

17:20

July 2

Weightlifting/Strength


Power Clean doubles, drop and reset

225
255
275
300 x 1,f
302 x 1,f
305f

Deadlift

335 x 5
380 x 3
420 x 0

Didn't feel it today at all and didn't want to push it.

Conditioning

AMRAP 3 min
5 Power Cleans, 155lbs
5 V-Ups
5 Burpees
-rest 2 min-
AMRAP 2 min
-rest 2 min-
AMRAP 1 min

10 + 2

July 3

Rest day....sort of

The hockey kids had an odd number for a partner WOD so I jumped in.

OH walking lunges with 25lb plate
Burpees
Pullups every 2:00
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Old 07-04-2014, 09:44 AM   #3140
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Re: Jay's CrossFit WOD Log

Forgot to add for July 2

DB Press

70 x 15
95 x 12
95 x 10
95 x 8

July 4

Strength

Back Squat
Build to 5RM

275 x 5
315 x 5
345 x 5
375 x 5

15 lbs off PR but I think maybe a few more lbs in the tank. Happy with it considering not much squat volume for a while now.
Time to build to 400 x 5
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