Ryan's Log

[Ryan Brown]

*fills a sock with quarters*

*Runs away, dash vaulting a picnic table in the process*

I'm not sure about you, but I enjoy the fact that most the readers of this log will not know what a dash vault is.

[Chris Salvato]

Haha and yet...i have not done one in almost 8 months now...

stupid knee

[Ryan Brown]

Nor have I due to weather, and they were never my forte.

[Ryan Brown]

Thursday, 2/5/09

Bench Press

175 x 3 x 3
180 x 3
190 x 3

WOD

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

31:35

This wasn't as bad as it looked. The KTE really took me a lot of time. I just couldn't get them in any kind of rhythm. I'm going to start doing them in my warm-up.

[Ryan Brown]

Friday, 2/6/09

Planche & Front Lever

5 x :10 tuck FL holds

7 x :5 tuck planche holds

Planche is starting to feel a bit better. Hard on the wrists. I need Ben to give me back my paralettes so I can train with those.

Split Jerk

95 x 5
125 x 5
145 x 5
160 x 5
170 x 5
185 x 5
200 x 5 (PR)

I was really happy with my performance on these. I may have been able to go for 205, but my shoulders were pretty taxed at that point. I should have taken bigger jumps in my WU, but I was feeling it out.

[Chris Salvato]

Originally Posted by Ryan Brown

Friday, 2/6/09

Planche & Front Lever

5 x :10 tuck FL holds

7 x :5 tuck planche holds

Planche is starting to feel a bit better. Hard on the wrists. I need Ben to give me back my paralettes so I can train with those.

Split Jerk

95 x 5
125 x 5
145 x 5
160 x 5
170 x 5
185 x 5
200 x 5 (PR)

I was really happy with my performance on these. I may have been able to go for 205, but my shoulders were pretty taxed at that point. I should have taken bigger jumps in my WU, but I was feeling it out.

200 on the Jerk with a pansy Press like you have is impressive.

Your hip extension must be hella strong.

[Ryan Brown]

I know, it's the weirdest damn thing. I can stabilize overhead very well. My Jerk and OHS, for instance, are pretty solid. It's just the pressing that I suck at.

[Ryan Brown]

Saturday, 2/7/09

Dead Lift

135 x 5
225 x 3
275 x 1
295 x 1
315 x 1
325 x 5

WOD

Complete as many rounds in 20 minutes as you can of:
Run 200 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

6 Rounds, 1 Run, 1 SDLHP

[Ryan Brown]

Sunday, 2/8/09

Rest Day

[Ryan Brown]

2/9/09

Made it a rest day. Feeling a little under the weather and my arms are SUPER sore from Saturday.

An article by Jeff Martin just got published in the Crossfit Journal outlining a program called "Crossfit Strength Bias". It's similar to what I'm doing and it gives more support to these hybrid programs like Gant's. One technique that CFSB uses, which I plan to start including in my own programming, is higher rep strength workouts like 20 RM and 12-7-9 ME days. In CFSB these are tacked onto the end of normal 3x5 and 3x3 strength workouts. I'll employ them in the same manner.