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Old 09-22-2007, 03:29 PM   #1
Ryan Holmes
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Ryan's Log

Did A modified Helen today.

500 M row damper 4
21 Dumbell swings 35 pounds
20 jumping Pu's
12 minutes

Worked a tiny bit on snatch with 45 pound bar
and did 5 reps 135 # squat
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Old 09-23-2007, 06:14 PM   #2
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Re: Ryan's Log

60 jumping PU's and weight assisted dips.
Lots of work to do here. Ended up assisted with 90 # after sets of ten with none 60 2x 70 80 90 2x
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Old 09-24-2007, 02:35 PM   #3
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Re: Ryan's Log

Surfed today, good times! Although I haven't surfed much in the past year compared to what was normal before, getting married, injured and fat, I have surfed way better due to stronger core and legs. Since changing my old workout to less rest(Met coning it) and doing the three days of cross fit so far my paddling seems to be really good, and certainly not the weak spot it was a month ago! This stuff really works! and my boards fit me better now that they don't have to float me and my buddy Pouncharelo!
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Old 09-28-2007, 09:29 AM   #4
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Re: Ryan's Log

Sore shoulder scared me off the SDHP wod,

Yesterday I did a modified CFWU with 5 reps on dips and chins

BS 115 10/8/6 r and DBPU 20# 8reps
DL 135# 10/8/6 and 35# DB Swings
dips and chins 3x5
FS 55# and thrusters

Workout was all fcused on ridding myself of buttwink Huge difference for me in stabilizing effect of core.
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Old 10-26-2007, 02:29 PM   #5
Ryan Holmes
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Re: Ryan's Log

row
du's
Med ball clean
box jump
ring pu
pass through
rope climb

15 12 9
rope 431
could only do 3 10 Pu and 1 on the 3 rounds of rope climb

First CF class!
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Old 11-01-2007, 07:32 PM   #6
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Re: Ryan's Log

500m row 1:44
WU 3x10 ohs 3x5 strict PU 3x5 dip

3x5 DL 155 155 175
3x5 ohs 95
3x5 press 95
TGU 20# 5 per side
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Old 11-05-2007, 09:37 PM   #7
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Re: Ryan's Log

previous workout sat nov 2nd 155#3x5 felt too heavy for my form weird in back

750 row
10 ohs
5 strict pu
10 push up
5 dip
x3

95# Dl 3 8
135x5
145x5
145x5
95# ohs 3x5
95# press 3x5
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Old 11-06-2007, 10:17 PM   #8
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Re: Ryan's Log

Wu x2
10 su
10 ohs
5spu's
10 pushups

500 m row 140
21 db swings 45#
21 jpu
500 m row 150
15 db swings
15 jpu
500 m row 155
9 db's
9 jpu's
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Old 11-09-2007, 09:20 PM   #9
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Re: Ryan's Log

Lame warm up...
started doing 10 kips instead of 5 strict.

1352x5 Dl
205 3x5 DL
105 press 2x5
105 ohs 2x5
95 3x5 thruster

forgot to log my Squat day on the 7th 135 3x5 for form felt goood!
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Old 11-10-2007, 07:47 PM   #10
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Re: Ryan's Log

10 ohs
10 su
10 pshup
10 pu
5 dip
x3

1000 m row 3:57
25 du
750 m row 3:00
35 du
500 m row 2:00
50 du
21 min

202 # 14% bf 6'2" 35 years
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