Ryan's Log

Ryan Brown · 12-07-2008, 07:54 PM

I'm a 5' 8", 19 year-old sophomore in College at Appalachian State University. I'm an exercise science major who is frustrated with the curriculum. I was keeping a log at americanparkour.com and then briefly at Crossfit.com's message boards. I decided to move it here because I think it will get more/better attention from the local community.

I got into Parkour in early 2007 and started crossfitting in fall of 2007. I live in Raleigh, NC when I'm not at school. This past summer I trained and worked at CrossfitNC. While I was there I dabbled in BJJ. I also enjoy Wakeboarding and snowboarding when I have the opportunity. At the beggining of August I took some time off from CF to do starting strength, with great results. I drank the milk and ate a disgusting amount of food. I literally JUST finished SS and now I'm following the CF wod scaling up the load and scaling down the volume. I'm also using Rippetoe's texas method to work on my Press. Here's some stats:

Bodyweight: 173 (cutting at the moment)

Crossfit Total:885
Squat: 350
Press: 130
Deadlift: 405

Michael: 18:57
Murph: 38:12
Nancy:12:37
Fran: 5:00
Helen: 9:42
FGB: 326
Weighted pullup: +70 lbs
Snatch: 144 lbs

Sunday, 12/7/08

"Crossfit Total"

Got the results I listed above in my stats.

Ryan Brown · 12-07-2008, 07:57 PM

http://www.board.crossfit.com/showth...568#post464568

Hey, here's my old log at CF for anybody interested.

Ryan Brown · 12-08-2008, 02:55 PM

Monday, 12/08/08

Rest Day

Due to my hectic schedule and my recovery needs, I decided today would best serve me as a rest day. Kind of dissapointed because the WOD was heavy singles on Clean and Jerk and I really wanted to hit those. Maybe throw them in before the WOD tomorrow.

Ryan Brown · 12-09-2008, 05:54 PM

Tuesday, 12/09/08

Texas Method

5x5 Press @ 115

Crossfit WOD

"Annie"

50-40-30-20-10
Double Unders
Situps

8:36

Those first 50 double unders were the best I've ever done in a workout. Once fatigue set in, form faded fast.

Ryan Brown · 12-10-2008, 01:16 PM

Wednesday, 12/10/08

Rest Day

I'm currently trying to figure out how to work some DL into my Texas method stuff. I'm also going to try to start squatting heavy once a week to stay strong in that lift. I'll post once I figure out just how to accomplish all that and still follow the 3/1 CF.com wods.

Chris Salvato · 12-10-2008, 01:24 PM

You may want to go light on squats (like just warmup sets or something) on the days you aren't going heavy. Else, your motor pathways will get rusty and you will see stagnating progress, IMHO. Even if you just run through warmup sets one other time a week very quickly, i think you will see better results.

Just my opinion though...

Steven Low · 12-10-2008, 05:55 PM

Do one heavy lift before your WODs. Should be pretty easy to do.

Ryan Brown · 12-11-2008, 04:58 PM

Thursday, 12/11/08

Texas Method

3x3 Press @ 105

CF WOD
Modified "Nasty Girls"

50 Squats
7 Pullups
7 HSPUs
7 Pullups
10 Hang power cleans, 135 lbs

12:08

Ryan Brown · 12-13-2008, 02:20 PM

Friday, 12/12/08

Crossfit WOD

3 Rounds for time:

50 box jumps, 24''
21 Deadlifts 225 lbs
30 pullups

19:57

Saturday, 12/13/08

Texas Method

Press 3RM

125 lbs

I'm unbelievably sore from the past 2 days of CF. The mainpage prescribed a 10k today. I did not do that.

Steven Low · 12-14-2008, 09:01 AM

If you're sore for more than a week it might be a good idea to back off.

If I recall you're zoning to cut down on the fat so being a caloric deficit means you won't have the recovery capabilities you did on SS.