Ryan's Log

[Ryan Brown]

We don't have squat stands at the gym here, so we have to OHS in the cage (unless we feel like snatching or C&J-ing our OHS 3RM). So, yeah we spot it just like a back squat. It works pretty well.

[Ryan Brown]

Friday, 1/16/09

CF WOD

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

23:36

This was bad, but it's nice that the Thrusters don't bury me like they did when I weighed 145.

[Ryan Brown]

Saturday, 1/17/09 - Sunday, 1/18/09

Rest Days

Some friends visited from Raleigh and we went snowboarding on Saturday. Terrible diet on Saturday as well.

[Ryan Brown]

Monday, 1/19/09

Rest Day

The SRC was closed due to a flood, so I just took another rest day. My abs are still feeling that GHD situp workout.

[Ryan Brown]

Tuesday, 1/20/09

Skill/Strength

Squat 5x3 @ 300 lbs*

Took these ass-to-ankles. I'm probably going to squat that way from now on. My numbers may go down, but my fitness will go up. End of discussion.

*SRC weights. So, it was probably 305-315. Idk, but it was pretty challenging. I had some slow bar speed on the 3rd rep of my latter sets.

CF WOD

"Mr. Joshua"

5 Rounds for time:
Run 400m
30 GHD situps
15 Deadlifts, 250 lbs

I subbed anchored feet situps for GHD. 24:35

[Ryan Brown]

Wednesday, 1/21/09

Skill/Strength

5 x 8-10 second tucked front lever holds

5 x 5-7 second tucked planche holds

Crossfit WOD

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups

24:10

My L-pullups were strict but bent at the knees. So, I made sure to engage the "L" while I was still in a dead hang, then proceed to pull.

Also, this was supposed to continue to 1 HSPU, 15 L pullups. But on my set off 11 LPUs I tweaked something in my left shoulder and decided to call it a day.

[Chris Salvato]

L-sit pullups always seem to tweak something in my shoulders...

granted, i have had 4 shoulder surgeries....but still :P

[Steven Low]

How's the weight loss coming?

[Ryan Brown]

It's coming along well, Steve. I'm almost done losing weight. I'm down to 163 lbs, 9-10% BF. I'm going to post one final note on facebook this Weekend, with pictures and all. I'm also going to try to get a dexa scan done within the near future so I can have a solid benchmark on my BF%.

[Ryan Brown]

Thursday, 1/22/09

Strength/Skill

Push Press 3-3-3-3-3

135/130/130/135/140 (PR)