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Old 02-24-2009, 06:55 AM   #1
Ryan Webernick
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Ryan's Log

I went from gym rat to kettlebell enthusiast, and have now found my way to CrossFit. I have been reading the forums and the main site, and really like what I see. I'm a 30 year old male, 5'10", 195. I'd like to think my CFT is around 1000, but haven't tested that yet.

I am going to try to stick to the WOD as much as possible. I think the best route would be to stick to it religiously, but I workout with a friend a couple of times a week, and my garage isn't set up to accomodate 2 people for a lot of the workouts.

First WOD: 2/23/2009

Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Completed in 19:29. I'm on a waterrower, instead of C2. Not sure what a difference it makes, but I know it does. I lost a bit of time getting from the garage, to the upstairs spare bedroom where the rower was located, but in all honesty I probably would have taken the break anyway.
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Old 02-24-2009, 07:00 AM   #2
Ryan Webernick
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Re: Ryan's Log

In my garage I've got a cheap squat rack, cheap oly bar, and enough cheap plates to get up to 385lbs. I also have 2 35lb kettlebells, 2 53lb kettlebells, 2 70lb kettlebells, and a 97 lb kettlebell. I know it is a lot of kettlebells, but that used to be ALL I did. Looking back, I would love to commit some of that KB money to a good oly bar and bumper plates. I also have a set of Elite Rings.
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Old 02-24-2009, 06:35 PM   #3
Ryan Webernick
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Re: Ryan's Log

2/24/2009

Rested Sunday, so I wasn't due a rest day yet. Eventually I'll get totally in line with the scheduled WOD.

Deadlifts
6x135, 5x225,3x295,3x335,3x375(PR)

21-15-9
burpees, 2 pood swings
7:29

Burpees kill me. I got a set of rings this past Friday and since, my upper body has killed me. I haven't done much but "play around" on them. My chest has been incredibly sore. I did knock out 5 ring dips at the end of my workout, which I was pretty pleased with.
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Old 02-25-2009, 05:43 PM   #4
Ryan Webernick
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Re: Ryan's Log

2/25/2009

CFWU

Played around on the rings for a bit

Push Jerk
1x135,1x175,1x195,1x205,1x225

This was my first time doing these with heavy weight. Actually, my first time with barbells. I don't have bumpers, so I didn't want to risk dropping the weight. At 225, I felt like I was at my limit. I think my limitation was more of a skill issue, than anything else. I need a better rack. I've got some wrist flexibility issues.

I finished up with 4 500m intervals with 1 min rest on the waterrower.

Tomorrow is a rest day for me. I need it. I've thrown a lot of new stuff at my body since Friday.
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Old 02-28-2009, 11:29 AM   #5
Ryan Webernick
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Re: Ryan's Log

2/27/2009

3 rounds, 1 minute per station, 1 minute rest between rounds

ring dips
24kg kettlebell snatches
75lb thrusters
80lb sandbag shouldering
double unders
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Old 02-28-2009, 06:33 PM   #6
Ryan Webernick
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Re: Ryan's Log

2/28/2009

Shouldn't have taken a rest day today, but had a rest day on thursday.

Attempted for time:

50 swings 32kg kb, 25 ring dips, 50 squats
40 swings 32kg kb, 20 ring dips, 40 squats
30 swings 32kg kb, 15 ring dips, 30 squats
20 swings 32kg kb, 10 ring dips, 20 squats
10 swings 32kg kb, 5 ring dips, 10 squats

Only got through 20 swings on the third round and a nasty blister opened up on the inside of one my ring finger from the two handed swings. Lost my momentum and couldn't get back into it after that. Since it wasn't a full workout, I'll think I'll go through the next 3 WODs before another rest day.
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Old 03-01-2009, 07:23 PM   #7
Ryan Webernick
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Re: Ryan's Log

3/1/2009

Helen

Pullups on rings

14:53
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Old 03-02-2009, 07:52 PM   #8
Ryan Webernick
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Re: Ryan's Log

3/2/2009

Deadlift Max Effort

275,325,365,385,405(PR)

I actually had to hang kettlebells on the bar to get up to 405. Time to buy some new weights.
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Old 03-03-2009, 05:48 PM   #9
Ryan Webernick
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Re: Ryan's Log

3/3/2009

Barbara

I knew this was going to suck. I didn't know exactly how HORRIBLE it was going to be, though. I checked out the scaled version, just in case... glad I did.

I got the first round as RX'd, but didn't start the time. It had to have been around 5 minutes. The sit-ups killed me. During my pure kettlebell days, I had convinced myself that all of the overhead lifting was enough for my core. And during the bb workout days, I probably just did a crap load of crunches. Seriously, I need to put more effort into the CFWU. Lesson learned.

10 pullups
20 pushups
30 situps
40 squats

1) no time
2) 3:00
3) 3:27
4) 3:55
5) 4:17

I honestly don't think it would be an exaggeration to say 40% of every round, maybe more, was spent on the situps.
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Old 03-05-2009, 06:43 PM   #10
Ryan Webernick
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Re: Ryan's Log

3/5/2009

CFWU

ring practice

C&J
135x3
155
175
185
205
225

Still not comfortable pushing myself too hard on these because I don't want to drop the weights. My technique sucks. I think I need to practice front squats.

Finished with 4 rounds of 500m with 1 minute rest on rower.
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