Aaron's Work Out Log

[Aaron Ryan]

7/14/2009

Military Press- 45x5, 95x3, 115x2, 135x1, 145x1, 155x1 (give or take. I need to write this down)

HSPU's- 5 or 6 sets of 2 and 1. Doing them the correct way is much more difficult than the half-assed version I've been doing.

Bench Press- 45x5, 135x5, 185x3(or x2?), 205x1, 225x1 (something like that)

Open Chest High-Windmill- 3x5 @ 16kgs per side

Ab Wheel (kneeling of course)- 3x12

RKC style KB swings- 16 kg x 100. No putting KB down.

[Herm Blancaflor]

STRONG WORK! Welcome to the club :)

[Aaron Ryan]

STRONG WORK! Welcome to the club :)

HAHA "Strong". Not really but working on it.

[Aaron Ryan]

Random Notes to consider.

Have been blending various CrossFit and Strength based wrok outs for the last 2 to 3 months. This was after doing mainly road cycling and "corrective" exercise for 3.5 months. Before that I thought it would be a good idea to do hypertrophy/weird BB workouts. I should never try a BB program again. before that I was doing Ross Enamaits Sample programs form Infinite Intensity.

I have been zoning for about 6 months and have been strictly Paleo for 1 month. After zoning off and on for the last 5 or 6 years I always think to myself "why do I ever stop zoning". Zoning is even better after kicking the oatmeal and getting strict on the Paleo.

Embarrassing stats and workout times that need to be improved upon.

Fran 11:06 something ridiculous.

First try at this. I think I can kill my time. I should do this again soon.
-------------------

Randy (I think) 75# Barbell Snatch x75 - about 10 minutes

First time I ever grunted during a workout.
--------------------

Filthy 50- 41:06 some odd minutes.

First time in a couple months that I felt I could push through the fatigue.
---------------

Work Capacity 101-
5 Pull Ups
10 20lb ball slam
15 burpees
20 Double unders subbed for jumping jacks.

6 rounds in 27+ minutes with a partner going while I rest. Again, felt like I was able to push through the fatigue. Slowly gaining strength endurance.
-----------------


12/9/6 - 8:57

Burpee/Clean/Thruster w/30#DBs
Weighted Pull Ups-30#s



Back Squat. Not even close to BW. This needs to change.

Deadlift. Again, its so bad I dont even bother remembering. I will have to start logging these #s so that I can track progress.

Over Head Squat 95#

[Aaron Ryan]

7/15/2009

Warm Up: Jump Rope, D-ROMs, Rotator cuff (p)re-hab. Row 1000M.

"Equinox Workout Of the Week # 1" - Run 400 Meters, 15x30# DB Thrusters. 4 Rounds for time: 11:42.

COC 2.5 5 sets of 3 each.

I did this at 9:30 am while IFing since 8:30 last night. Last Monday I IFed for 17 hours. I may try to do the CFE WOD before I break the fast. I don't know if that is a dumb idea, but I feel really good.
*edit* Up to about 17 hours into the fast I felt really energized. 18 and 19 hours in I didnt feel as sharp. I wanted to do the CFE WOD but my sister ended up coming over so I didnt have time.

I need to do more grip work. My left hand can barely close the 2.5.

Other things that I need to incorporate more often is (the poor man's) Glute-Ham Raise, Farmers walk. I need to Deadlift on Friday.

Workouts I want to do next week: Power Clean/Front Squat/Thruster 10 reps for the greatest load I can manage.

"Charlie Dunifer Burpees" Maybe 200 yards. Im not about to try a whole mile.

I also need to get back on the rings.

[Aaron Ryan]

7/16/2009

Hang Power Clean
1-1-1-1-1-1-1

95-115(?)-135-160 missed- 160 half assed- 160 half assed- 160 half assed- 160 half assed- 155 half assed.

After missing the first 160 I felt weak. I couldn't concentrate or be explosive for the like of me. One more thing where my form needs a lot of work.

I felt fine waking up after only eating 3 meals instead of the usual 6 yesterday. I ate right after the first work out then mountain biked about 1.5 hours later. I felt pretty good for the bike ride. I am still not sure why the first work had no umph.

I need to DL tomorrow or Saturday. NO excuses.

[Aaron Ryan]

Concept2: 1000M @ <2min pace
Dynamic Warmups

Deadlift:
135x3
185x2
225x1
225x1
225x1
225x1
245x1
255x1(10lbs heavier on right side by accident)
265x1
275x1

Standing CBL Abs on Free Motion Machine
50lbsx15
60lbsx15
70lbsx15

Dips:
8/7/7

Seated CBL Row
120lbsx12
140lbsx9.5(10th rep I couldnt fully retract my scapula)

Static stretching

[Aaron Ryan]

7/18:
I think the Swim Lesson helped to loosen up my back from Friday's Deadlifts.

7/19: Rest

7/20 Back Squats:

warm-up - 95lbs x 5, 135x3

8 sets of 3 reps with 135lbs - focus on moving as quickly as possible on concentric phase...rest period was approximately 30 sec

Split Jerks:

warm-up - about 3-4 sets of 3 with 45lbs
95lbs x 3, 115x3, 115x3, 115x3, 115x3, 135x3

RDL with a calf raise + shrug - 45lbs x 5, 135x?, 135x?

1 arm KB overhead walking lunges:
20kg x 10ea (rest about a min. between sides) Left Shoulder felt weak
24kg x 10ea (rest about a min. between sides) This weight felt fine on L shoulder

Static Stretching

[Aaron Ryan]

Tues workout - 12:15 pm

Mtn bike ride - mix of road and loop at Arastradero for about 1.5 hours

workout # 2 - 3:45 pm

DB shoulder warm-up

Incline DB Bench - 40lbs x 10, 60x5, 70x5x2

Pull-ups (strict & slow) - 4 sets x 5, pronated

Dips (strict & slow) - bw x 6, bw x 5, bw x 5

SA DB Row - 70x5 each, 75x5 each, 80x5 each

EZ Curls - 3 sets of 65x10 (bicep curls are like mustard)

Rope Tricep Pushdowns - 3 sets of 37.5x20

[Aaron Ryan]

wed workout - 10:30 am

warm-up - ADWU, jump rope, practice a few reps of each exercise from the WOD

WOD

3 rounds for time:

10ea KB snatch @ 24kg
DB overhead walking lunges ~ 40-50' (ended up being 12 steps total) @ 25lbs
Burpee long jumps ~ 40-50' (ended up being 6 or 7 reps with a long jump)
double unders x 50

Time - 14:55

recovered for 8-10 min.

cable side rotation - #10 x 15ea, #12 x 15ea

MB chop with a bounce to partner (not sure the weight or reps...maybe 15ea)

DB side bend - 50lbs x 15

Barbell walkouts - 225lbs x 3 times back in forth in the rack, 225 x 3 times, 275 x 3 times

DB Farmer's Walk - 100lbs x ~75'

DB Farmer's Walk - 100lbs x ~60'
10 burpees

stretch hip flexors ~ 30 sec each side

[Aaron Ryan]

7/23/2009: I started to warm up but my R shoulder was bothering me so I took the day off. I needed the rest any way.

7/24

Deadlift:
135x5, 185x3, 225x1, 255x1(symetrical this week), 275x1, 295x1, 315 fail (someone said "lets go AARON! and I got scared and dropped it). 315x1 (Back Rounded)

Bench Press:
135x5, 185x3, 205x1, 225x1, 245 fail, 235x1

Pull Up:

BWx5, 20x3, 22x3, 45x1,50x1, 55x1 with Long Pause at the top and 7-10 second negative.

L-Sit ~15 seconds, ~10 seconds

COC Gripper: 2.5x3x5 each hand (Left side couldnt close all the way most reps)

[Aaron Ryan]

"The magic 50"

5 rounds for time of:

24 kg snatch x 5 per arm
32 kg swing x 10
burpees x 10

9:43

[Aaron Ryan]

OHS - 45lbs x 5, 95lbs x 5 x 2, 105@3, 115x3, 125x1, 135x1, 145x1, 150x1, 95x9

rest 10-15 min.

WOD

50 KB High-Pulls @ 16kg
12 DB burpee + squat clean + thruster @ 30lbs
21 KB Full Swings @ 32kg

3 rounds for time = 24:40ish

[Aaron Ryan]

Tues workout - 10am

warm-up: row 750 M row

BB Shoulder Press - 45lbs x 5 x 2, 95x5, 105x5, 115x3, 125x3, 135x1, 145x1, 155x1, 160 Fail x 2

Pull-ups - strict x 5, kipping x 7 or 8?, kippx 15, Kippx 16, Kippx 13?

DB Bench - 60lbs x 5, 65x5, 70x5, 75x5, 80x4(tough)

1 arm DB Row - 60x5ea, 70x5ea (meant to do 65), 70x5ea, 75x5ea, 80x5ea

Ab Wheel - bw x 13 x 2

DB Alternating Curl drop set - 40lbs x 8ea + 30lbs x 8ea + 25lbs x 8ea + 20lbs x 8ea

Overhead Tricep Rope Extension drop set - 35lbs x 12 + 25 x 8 + 20 x 8

Open Chest KB Windmills - 12kg x 12ea, 16kg x 8ea (right shoulder stability is much weaker than left)
*

[Aaron Ryan]

7/29/09 bike ride to Arastadero Preserve

7/30/09 Rest Day

7/31/09 I jammed my facets on rep # *2 of a 275 lb deadlift. This caused my erector spinae to spasm. I need to stretch my psoas and quads and increase my ab "endurance". My hamstrings are overstretched/too long.*
8/1/09
My back was still tight. I took contrast showers and I felt good so I decided to do an easy workout.*
Bench Press 95x5,145x5,165x5,175x5,195x3,225x1,230x1

Weighted Pull Up 5 sets of 25x3

Tricep Rope Press Down 32x20, 37x20, 42x20

Bent Knee Calf 95x20, 140x12, 165x12

# 2 COC Gripper 5x5

8/2/09 Light bike ride. My back is still tight, but much better. **

[Aaron Ryan]

Mon workout - 11am

My back is still tight but not as painful from Fridays Deadlift.

warm-up: DB Shoulder warmup

Barbell Push Press - 45lbs x 5 x 2, 95x5, 135x3, 155x2, 175x1x3, 135x5 (most were very sloppy/no hip drive)

Barbell Bench Press - 45x5x2, 135x5, 155x3, 185x2, 205x1, 225x1, 230x1

Dips - bw x 8 x 3

Knees to Elbows - 3 sets of 10

[Aaron Ryan]

Tues workout - 11am

warm-up: row 1k at an easy pace, ADWU, a few barbell specific movements

Front Squats - 95x5, 115x3, 135x3,
145x3x5 (long rests between most sets)

Kipping Pull-ups - bw x 15, bw x 10, bw x 10

My back feels even better today. Contrast showers FTW.

[Aaron Ryan]

WOD - "Filthy Fifty"

50 Box Jumps - 24"
50 Jumping Pull-ups
50 KB Swings
50 Steps Walking Lunges
50 Knees to Elbows
50 Push Press - 45lbs
50 Back Extensions
50 Wall Ball - 20lbs
50 Burpees
50 Double-unders

Time: 33:10(the clock said 33:20 but I had to "lock" my watch once I started it)

I shaved ~9 minutes (from 41:06) off of my time from 6/24. Last time I did not Kip on the knees to elbows and I could barely do double unders 2-3 at a time.

[Aaron Ryan]

Thursday 8/6 - Rest Day

Friday 8/7 -

Jump Rope, DROMs for warm up.

Fran- 8:15

My thrusters were unbroken and easier than last time. The pull ups were harder than I anticipated. The only other time I've done this I couldn't Kip so it took me 11:06. I was aiming for sub 8 minutes so I guess I have something to look forward to next time. I am happy with my progress but want to do much better next time.

[Aaron Ryan]

Saturday- 8 am

"The Horibble 100" -100 Burpees 100 swings

Time- 18:49

I used a 20 kg KB and did American swings.

I woke up feeling pretty good and thought that I would have a good workout. I tried this before eating breakfast and in hindsight think that was an unwise decision. In my warm up I had no spring in my legs and could not even do more than one consecutive double under. Right then I knew my performance was not going to be optimal. I did the first 80 burpees in 9 minutes and pushed hard to finish the last 20 right at the 10 minute mark. The biggest hinderance of the swing were my grip. I dont know if this is because I did Fran yesterday. My girlfriend who has not worked out hardly at all in the last 3 weeks did a scaled down version (100 squat-thrusts w/jump, 100 Russian swings w/12 kg) in less than 9 minutes. I look forward to doing this again. I think I can do much better.

[Aaron Ryan]

8 am - Mountain Bike at Water Dog. Total ride estimated to be about 8 miles (GPS lost signal so this is just a guess).

10:45am - workout at the gym

warm-up - about 1 min. of a few DB shoulder exercises with 5 lbs

WOD:

10 KBHP - 40kg
10ea KB Snatch - 20kg
10 KB Thrusters with 2 KB's - 16kg

6 rounds for time done as an interval workout (I rested when Gabe did his round)

round 1 - 1:39.7
rest - 1:49.5
round 2 - 1:47.3
rest - 1:57.2
round 3 - 1:44.1
rest - 2:04.6
round 4 - 1:40.1
rest - 2:09.7
round 5 - 1:43.4
rest - 2:03.3
round 6 - 1:43.2

I screwed up in the beginning somehow by not pressing the lap button on my timer or accidentally hitting Gabe's instead. I do not think my time to rest ratio is accurate.

[Aaron Ryan]

Monday - Rest

Tuesday - Mountain Bike. 13.7 miles of road and trails.

Wed workout - 11:30 am

warm-up: DB shoulder warm-up, ADWU, practice a few reps of each exercise

WOD:

"Gabe"

7ea DB Snatches - 40lbs
7 KB Swings - 32kg
7 Burpees
7 Pull-ups
7 KB High Pulls - 32kg
7 BB Power Jerks - 50kg
7 Knees to Elbows

Round 1 - 4:57.7
Round 2 - 539.6
Round 3 - 7:41.4
Round 4 - 7:59.8
Round 5 - 7:45.0
Round 6 - 9:00.1 (?)
Round 7 - 5:50

Note the pyramid. My last round was by far the fastest as I wanted to be done.


7 Rounds for time - 49:39

Last time I did this on 7/6/09 my time was in the high 50's.

[Aaron Ryan]

Thurs 8/13 - Rest Day

Fri workout - 10am

warm-up: ADWU

Overhead Squats - 45lbs x 3, 95x3, 100x3, 115x3

Front Squats - 135x1, 155x1, 175x1, 185x1, 185x1, 195x1, 195x1

Bench Press - 45lbs x 10, 135x2, 185x1, 205x1, 225x1, 235x1, 240 x failed

Dips - bw x 10 x 3

Ab Wheel Rollouts x 12 x 3

[Aaron Ryan]

10 am - Jump rope, Row, a little bit of this, a little bit of that. I was not motivated and this turned into a 45 minute warm up. Some might say I gave myself the Fitness Blue Balls.

3 pm - After having my 60 year old female client do Overhead squats, bench press, thrusters, and SDHP's I suddenly became very motivated. This is a woman who had trouble walking on the treadmill when I started training her in April of last year.

Power Clean & Thruster - 65 x 5, 95 x 5, 115 x 5, 125 x 5 x 2, 135 x 4, 135 x 3, 155 x 2 (The second one was more of a front squat, pause, push press than a thruster).

Weighted Pull Up- 24kg x 3, 28kg x 1, 32kg x 1, 40kg x 1

American Swings - 24 kg x 65

[Aaron Ryan]

8/16/09 – 9 am

Mountain bike ride at Skeggs Point. Route was Tafoni – Fir – Resolution – Creek – North Leaf – Methuselah (rode 1 mile out and back longer on Methuselah as we missed the turn for South Leaf) – South Leaf – Virginia Mill – Gordon Mill – Sierra Morena

Stats – 4 hours, 14.9 miles, 3.7 mph average speed, 29.7 mph max speed

Average speed is so low due to stopping several times and riding technical trails. Tough 4 hour workout!

3,498 calories burned. average HR - 118. Max HR 153. I am going to start logging calories and HR to measure intensity, not necessarily for the k in vs. k out.

[Aaron Ryan]

Monday - Rest day

Warm up- Row 2,000 Meters,


8/18 Tuesday - "Grace" 135 lb Clean & Jerk 30 reps for time. 5:40.2

Row 500 easy pace

Row 500 M for time 1:34.6

724 Cals burned. Average HR - 98. Max HR - 175

[Aaron Ryan]

Warm Up - 500 M row

Practice Double unders for about 10 minutes.

KB Snatch - 16kg x 10 each, 20kg x 10 each, 24kg x 8, 20kg x 10, 24kg x 8, 20kg x 10

I "Supersetted" the snatches with 10 kipping pull ups and this rubbed my hands raw. I need to work on the grip for the snatches.

L-Sit w/Elbows in Strap - 3 sets of 5 reps.

Bench Press - 135 x 8, 185 x 3, 205 x 1, 235 x 1, 240 x 1 (1st PR of the day), 245 x 1 ( 2nd PR of the day, though I never did singles until recently).

Ring Dips and Muscle Up practice. I mainly focused on the the dips. I probably did about 20 total with 3 being the most consecutive in a row.

980 Cals - Max HR 164 - Average HR 102

[Aaron Ryan]

Thurs workout - 10:45 am

ADWU and a few barbell specific exercises

Back Squats - 45x3x3, 135x3, 155x3, 165x3, 175x3, 180x3, 185x3x2

RDL - 135x10, 135x6, 135x10

Kipping pull-ups - bw x 10, x 9, x10.

My palms are raw from the KB snatches and pull ups yesterday so I did all 29 pull ups from my fingers.

Cals 421 - Max HR 153 - Avg Hr 89

[Aaron Ryan]

Friday - Rest day

Saturday - Warm Up - Jump Rope, Row 500.*

SOHP - 95 x 5, 115 x 3, 125 x 3, 135 x 1, 145 x 1, 155 x 1), 160 x fail at top of forehead.*

Front Squat - 135 x 5, 145 x 1, 155 x 1, 165 x 1, 175 x 1, 185 x 1, 195 x 1, 200 x 1(twas not pretty but I hit it).*

Kipping Pull Up - 13(6 from palms 7 from fingers), 10 from fingers, 10 from fingers, 8 from fingers

Cals- 841** **

[Aaron Ryan]

WOD:

Barbell Complex:

Deadlift
Romanian Deadlift
Hang Power Clean
Front Squat
Thruster
Split Jerk
Good Morning
Good Morning to a Squat
Squat to a Press (Thruster from the back)

1 rep of each exercise at the following weights:

95lbs, 115lbs, 125lbs, 135 x 5 sets (rest time equal to time it took 2 others to go through the complex...maybe 60-90 sec

Kipping Pull-ups - 13, 10, 8

Ab Wheel x 20

Modified V-ups x 60

Standing Plate Twist - 45lbs x 10ea

[Aaron Ryan]

Barbell Bench - 45lbs x 10, 135x5, 185x1, 205x1, 235x1x5

Seated Dual-Cable Row - 120x8, 140x8x3

Barbell Shoulder Press - 45lbs x 3, 95x2, 115x1, 135x1x2, 140x1, 145x1, 150x2

Dips - bw x 8 x 4

Calves - did about 4-5 sets on the straight leg sled and about 2-3 sets of seated calf raises...about 10-15 reps

[Aaron Ryan]

Wednesday to Sunday Rest.


Mesocycle 1, Week 1, Day 1 (M1W1D1)

warm-up: row 1k, DB shoulder warm-up

Shoulder Press:
warm-up - 45lbs x 5, 65x5
work sets - 85x5, 105x5, 115x7 (1 or 2 reps shy of complete failure)

Assistance Exercises:
Arnold Press - 30x12, 33x12, 27x12, 22x12, 20x12

Strict Pull-ups - 5 x 5 (1 or 2 shy of failure. My pull-ups felt weak today)

Tricep Pushdowns (rope) - 37.5 lbs x 12 x 5

[Aaron Ryan]

Tues workout - 11:15 am

M1W1D2

warm-up: foam roll for 10 min., row 5 1k, 5-7 min. of doing some 45lb barbell movements

Deadlift:
warm-up - 135x5, 155x5, 165x5
work sets - 175x5, 205x5, 230x5

Assistance Exercises:

DB RDL - 35x10, 40x10, 45x10, 50x10, 55x10,

KB Squat (with 2 12kg KB's in the rack position) x 12 x 5

Knees to Elbows - bw x 12 x 5

Even though I am not doing the Moving North of Vag program I need to come in Thursday and not be puss...

[Aaron Ryan]

Wed - Rest Day

Thurs workout - 10:30am

M1D3W1

Note - my hamstrings are really sore from Tues...I hope they recover before squats tomorrow

warm-up: row 2k, DB shoulder "stuff"

Bench Press - 45x10, 95x10, 140x5, 165x5, 185x8

Assistance Exercises:

Incline DB Bench - 55 x 12x2, 45x12, 35x12x2 (60 seconds rest between sets)

Kroc Rows - 40x25eax5

Overhead Rope Tricep Extensions - 25x12x3,

Straight leg sled calf raises - 90x12, 135x12x4 (something like that)

Seated calf raises - 45x15x3

Row 500m, Static Stretching.

[Aaron Ryan]

Friday - 11 am

Jump rope/practice double unders ~ 7 minutes

Row 500m

Barbell squats & good mornings - 45 x 10 x 2

Back Squat - 75x5, 85x5, 95x5, 120x5, 135x5, 155x8

Good Mornings - 65x12, 70x12, 75x12x2, 70x12 (60 seconds rest between sets).

Leg Extension - 120x12, 125x12x2, 130x12x2 (60 seconds between sets)

Ab Wheel - BWx12x5 (60 seconds rest)

Practice double unders for 5 minutes

Static stretching.

[Aaron Ryan]

Sat & Sun - Rest Days

Mon workout - 8 am

warm-up: row 1k, DB "Shoulder Stuff"

Shoulder Press:
warm-up sets - 45lbs x 10, 65x5, 90x5
work sets - 95x3, 110x3, 125x6

Assistance Exercises:

Arnold Press - 35lbs x 15, 30x15, 27.5x15, 22.5x15, 20x15

Strict Pull-ups - 5x5

Tricep Rope Pushdowns - 37.5lbs x 15 x 5 )

Calves:
Straight-leg sled - 45lbs x 15 x 2, 90lbs x 15 x 2
Seated - 45lbs x 15 x 2, 90x15

[Aaron Ryan]

Tues workout - 10:30 am

M1W2D2

warm-up: row 1k, ADWU, GM - 2 sets of 5 with 45lbs & 50lbs

Deadlifts:
warm-up - 135x5, 175x5,
work sets - 190x3, 215x3, 245x3

Assistance Exercises:

DB RDL - 35x15, 40x10, 45x10, 50x10, 55x10

KB Squats with 2 12kg KB's x 15 x 5

Plate twist (low outside hips and high at midline) - 45x12, 45x10, 45x8

[Aaron Ryan]

Wed - Rest Day

Thurs workout - 10:45 am

M1W2D3

warm-up: row 1k, DB shoulder warm-up

Bench:
warm-up - 45x10, 95x5, 135x3
work sets - 155x3, 175x3, 195x8

Assistance Exercises:

Incline DB Bench - 55x15, 55x10, 45x13, 35x15x2

Kroc Rows - 40x25eax4, 40x35ea

Overhead Tricep Extensions - 25x15x3
DB Bicep Curls - 30x15, 32x15, 22.5x15

Sled Calves - 45x?, 90x15x2
Seated Calves - 45x15x3

[Aaron Ryan]

Fri workout - 10:30 am

M1W2D4

warm-up - row 1k, ADWU, 45lb barbell movements

Squats:
warm-up - 95lbs x 5, 115x3
work sets - 125x3, 145x3, 165x5

Assistance Exercises:

Good Mornings - 65x15x2, 75x15

45 degree Back Extensions (hip extensions) - bw x 20 x 2

Knee Extensions - 120x15, 125x15x2, 130x15x2

Knees to Elbows - 3 sets of 15

Static Stretching

[Aaron Ryan]

Sat & Sun - Rest Days

Mon workout - 10:30 am

warm-up: row 1k, DB "Shoulder Stuff"

Shoulder Press:
warm-up sets - 45lbs x 10, 55x8, 85x5, 95x5
work sets - 105x5, 115x3, 130x6

Assistance Exercises:

Arnold Press - 40x8x3, 35x8x2 ~60 seconds rest


Strict Pull-ups - 5x4, Kipping Pull Up x 11, x 8

Tricep Rope Pushdowns - 40x8, 45x10, 47.5x10x4

[Aaron Ryan]

Tues workout - 8:30 am

M1W3D2

warm-up: , row 1k, 5-7 min. of doing some 45lb barbell movements

Deadlift:
warm-up - 135x5, 155x5, 165x5, 185x5
work sets - 205x5, 230x3, 255x6 (I reset between every rep. One could argue that I did 6 singles because I took so much time in between. I think I will do this for all my heavy sets as this is the the first time I felt comfortable doing more than the prescribed rep scheme).

Assistance Exercises:

DB RDL - 60x8x3, 55x8x2

KB Squat (with 2 KB's in the rack position) 16kg x 8, 20kg x 8 x 3, 24kg x 6

Ab Wheel - Half standing/half from knees (somewhat of a progression to standing) x8x4

[Aaron Ryan]

Wednesday - 5 hours of city walking and Volcano hiking

Thursday 7 am Workout

5 Min Precor Warm Up

Dumbbell Shoulder Stuff

Bench - Warm Up 45x10, 95x10, 135x10x2, 150x5,
Work Sets - 165x5, 185x3, 210x4

Kroc Rows - 50x25, 55x25x4

Dips - BWx6x5 (this was all I could manage after the Kroc Rows)

Tricep Triangle Bar Push Down - 80x8x4, 80x9 (these cables were whacky. I'm not sure how this 80lbs compares to the 80lbs on the pulleys I'm familiar with) *

[Aaron Ryan]

After yesterdays Work Out I biked 10 miles of hills, walked a few miles and swam a little bit. I'm tired but I feel strong and loose. Let's see how this goes.

Warm Up - 30 minute Bike ride to the gym.

Back Squat - 45x5, 95x5x3

135x5, 155x3, 175x5

Good Mornings - 75x8, 95x8, 100x8, 105x8, 110x8,

Knees to Elbows - BW x 8 x 3, with 10lb backpack x 6

20 minute bike ride back.

[Aaron Ryan]

Saturday - 3.6 mile up and down hill bike ride to Whole Foods. 3.6 mile ride back with ~ 15 or 20 lb bike ride. 30 minutes of swimming.

Sunday - City walking ~ 5 miles

Monday - 7 am Workout

20 minute bike ride to gym, fast pace

5 lb db shoulder warm up


SOHP - 45x10x2, 55x5, 70x5, 85x5

Deadlift - 135x5x2 (I didn't realize my first set was supposed to be less than 135). 165x5

Barbell Front Squat - 65x10x3

Strict Pull Up - BW x 5 x 3

Decline Sit Up - BW x 10 x 3

Tricep Rope Push Down - 100x10x5

25 minute bike ride back.

[Aaron Ryan]

Monday Work Out # 2 - 9 am

3.6 mile bike ride to Whole Foods.
3.6 mile ride back with ~ 15 lb back pack

[Aaron Ryan]

Wedenesday 9:30 am Workout

5 Min Precor Warm Up

Dumbbell Shoulder Stuff

Bench - *45x10, 85x5x2, 110x5, 135x5


SA DB Rows - 50x10x3,

Incline DB Press - 40x10x3

Tricep Rope Push Down - 120x10 (these cables were whacky. I'm not sure how this 120lbs compares to the 120
lbs on the pulleys I'm familiar with)

Bent Knee Calf Raise 90x10, 115x10x2 *

[Aaron Ryan]

Wedsnesday workout # 2 and 3 - ~ 30 minutes of swimming and then about 45 minutes of swimming shortly after.

Thursday - 1 hour of swimming

Friday10 am - About an hour of hiking steep hills and rocks.

Friday 12 pm - "Deadlifting" the rear end of a crashed Nissan Altima up and over to unblock a one lane road. It took me and another gentlemen 5 "reps" to get it out of the way so cars could pass. It felt like I was exerting about the same as when I deadlift a 250lb barbell. The other gentlemen was a football player who obviously has experience in the weight room. The best part of this whacky incident was some guy saying "you guys are gonna hurt yourselves. That's not how you lift things. I know because I'm a doctor. "


I didn't have time nor energy to go to the gym for my last workout of the back off week. I knew I had quite a bit of hiking to do today so I was ok with skipping the gym.

[Aaron Ryan]

Monday 9 am -

Rowing Machine 4 minutes

DB shoulder stuff

SOHP - 45x10, 65x10, 85x5, 95x5, 105x5, 120x5

Alternating DB Press - 35x10x3, 30x10x2*

Lat Pull Down - 110x10, 120x10x2, 130x10, 140x10*

Dips - 7, 7, 6, 5, 5

Bent Knee Calves - 45x10, 70x10, 95x10, 145x10x2, 145x13

Rowing Intervals - 60 seconds moderate/ 30 seconds all out effort for 10 minutes total*

[Aaron Ryan]

Monday workout # 2 - chasing a turtle around for about 35 minutes - primarily used butterfly stroke. This is seriously exhausting. I also forgot to log my 4 mile hike in the jungle on Sunday. 2 miles up 2 miles down. 3 hours total time.

Tuesday 9 am -

Rowing machine - 6 minutes

ADWU -

Deadlift- Warm Up 135x10, 165x5, 175x3
work sets - 185x5, 215x5, 240x5

Lying Hamstring Curl - 6 plates x 10, 7 plates x 10, 7 plates + 10 lbs x 10, 7 plates x 10, 6 plates x 10 ( I don't know how much each plate weighs. Either 20 or 25 lbs?)

Leg Extension - 120x10x5

Knees to Elbows - bw x 5, elbows in straps x 5, bw x 3, straps x3,

Rowing machine 4 minute cool down.*

[Aaron Ryan]

Saturday 12 pm - Tabata Squats

Saturday 4 pm - "Fran" 9:42

[Aaron Ryan]

Sunday 12 pm - Group work out.

Station 1 - run
Station 2 - 55lb DB Swing
Station 3 - Push ups
Station 4 - Rest

Every one switches when the runner makes his loop. As many rounds in 12 minutes.

[Aaron Ryan]

Tuesday 11 am

warm-up: row 500m, ADWU, barbell good mornings - 45lbs x 5 x 2

Deadlifts:
warm-up sets - 135x5, 185x2x2
work sets - 210x3, 230x3, 250x4

Assistance Exercises:

KB Swings (Russian) - 24kg x 15, 28kg x 15 x 4

Knee Extensions - 100x15x3, 115x15x2
(
Standing Cable Side Rotations - 25lbs x 15ea x 5

[Aaron Ryan]

Thurs workout - 10:30 am

warm-up:
row 500 M

DB Shoulder Warm-up - 5lbs x lots of movements


Bench:
warm-up - 45x10, 95x5, 135x5
work sets - 155x3, 180x3, 200x4

Assistance Exercises:

Flat DB Bench - 40lbs x 15 x 5

Barbell Bent-over Row - 95x15, 115x15x4

Rope Tricep Pushdowns - 37.5 x 15, 42.5 x 15, 47.5 x 15
(
Rope Hammer Curl - 37.5 x 15, 42.5 x 15, 47.5 x 15

Overhead Plate Extension - 45lbs x 15 x 3
(
EZ Curl Reverse Curls - 55lbs x 15 x 3

[Aaron Ryan]

Fri workout - 11 am

warm-up:
ADWU, jump rope, Barbell Good Mornings - 45lbs x 10

Squats:
warm-up - 45x5, 95x5, 135x2x2,
work sets - 135x3, 155x3, 170x6

Assistance Exercises:

Back Extensions - bw x 15, 14lbs x 15, 25lbs x 15 x 3

DB Walking Lunges - 20lbs x 15ea, 30lbs x 15ea x 2
(
Ab Wheel - bw x 15 x 3

KB Step-ups - 24" box with 2 18lb KB's x 15ea x 2
(
Knees to Elbows x 15 x 2

[Aaron Ryan]

Tuesday 9:30 am

Row 500M - Shoulder Warm Up

Overhead Press -
Warm up - 45x10, 75x8, 95x3
Work - 105x5, 120x3, 135x6

"Elizabeth" Modified -
Hang Clean, Dips(machine instead Of rings)
21-15-9 - 11:42 total time
Some guy jumped on the gravitron to do is neutral grip pull ups at a leisurely pace. I had to wait 45-75 seconds to start my second set of dips. Next time I do a MetCon with cleans I need to practice being able to reestablish the hook grip. I had to drop the bar a couple of tomes due to grip.

[Aaron Ryan]

Tues workout - 10:00 am

warm-up: row 1.5k, ADWU, barbell good mornings - 45lbs x 10 x 2

Deadlifts:
warm-up sets - 135x5x2, 155x2,
work sets - 12105, 240x3, 265x4

Assistance Exercises:

KB Swings (American) - 28kg x 8 x 5

Knee Extensions - 135x8, 145x8, 16x8, 180x8, 175x8
(
Standing Cable Side Rotations - 25lbs x 8ea, 30 x 8ea, 35 x 8ea x 3

stretch

[Aaron Ryan]

Thurs workout - 10:45 am

warm-up:
Intermittent Jump rope mixed with Burgener's Snatch Progression
DB Shoulder Warm-up - 5lbs x lots of movements


Bench:
warm-up - 45x10, 95x5, 135x5
work sets - 170x5, 190x3, 215x4

Assistance Exercises:

Flat DB Bench - 50x8, 55x8, 65x8, 70x8x2

Barbell Bent-over Row - 95x8, 115x8, 135x8, 155x8, 165x8

Tricep Rope Pushdown - 35x8, 50x8x4

EZ Curl Bicep Curls - 55x8, 75x8, 85x8x3

[Aaron Ryan]

Fri workout - 10:30 am

M2W3D4

warm-up:
row ?, ADWU, Barbell Good Mornings - 45lbs x 10

Squats:
warm-up - 45x5, 95x5, 135x1x3
work sets - 145x5, 165x3, 185x7

Assistance Exercises:

Back Extensions - bw x 8, 14lbs x 8, 25lbs x 8, 45lbs x 8 x 2

DB Walking Lunges - 20x8ea, 30x8ea, 35x8ea
(
Ab Wheel - bw x 15 x 3

KB Step-ups - 24" box with 2 16kg KB's x 3ea+ 12kg x 5 each, 12kg x 8ea x 2
(
Knees to Elbows x 8 x 3

rowing - 200 m sprints x 2
35.0, 33.4

static stretch

[Aaron Ryan]

Saturday 9:30 am -

Warm up - Arc Trainer for 3 minutes, Bits and pieces of the Burgener warm up

Hang Clean - 45x8, 65,5, 95x1x3, 115x2x2, 135x1x3, 155x1x2, 165x1x3, 170x1x2

Thruster - 45x10, 65x5, 95x3, 115x1, 135x1, 145x1, 155x1x3

Double Unders - Practice for 15 minutes

Full Body Static Stretch

[Aaron Ryan]

Monday 11:30 am - Muay Thai Class

Warm Up - Running, Various Calisthenics, 25 squats, 25 Burpees, 25 Diamond Push-Ups, 25 Dive-Bomber Push Ups

Class consisted of Shadow boxing rounds, Heavy bag work, Thai pad work and Light sparring. Class ended with 7 minutes of Jump Rope. I did as many double unders as I could, but I have no idea how many it was total.

[Aaron Ryan]

Tuesday 10-1130 am - Jiu-Jitsu Class

Calisthenics warm up, drills, technique and rolling.

My body is not used to the impact that training has on it. I am sore and achy pretty much from head to toe from the last 2 days of training. I think I should be able to adjust soon if I can train 2-3 times a week consistently.

[Aaron Ryan]

Wednesday 1130-1230: Muay Thai

Warm Up - Calisthenics including squats, burpees, push ups, squats, ab stuff.

Shadow boxing, mitt work, heavy bag. This was an extremely hard class.

[Aaron Ryan]

Friday 10 am

10-1030 am- Technique
1030-1130 - Rolling

This was my first time training with a Gi. At first it was very frustrating. By the end I picked up a few things and left feeling a lot better. Good times.

[Aaron Ryan]

Saturday - 9:30 am

Warm Up - Row 500M, bits and pieces of Burgeners warm up, barbell movements.*

Power Clean/Thruster - 100x5, 100x10x4, 100x5

Kipping Pull Up - x5, x6, x7

Static Stretch*

[Aaron Ryan]

Monday

Work Out #1: 10 - 1130 am - Jiu Jitsu

Work Out #2: 730 pm -

Warm up - 'Randy Couture Barbell circuit' 60lbs

Grace - 135 lbs ground to overhead x 30 "5:46"

I went about 95, maybe 100% effort.

[Aaron Ryan]

Tuesday 10:30 am

Warm Up - row 500M, dynamic stretches

DB Snatch 40lbs x 5 per side
Russian KB Swing 20 kg x 10
burpees x10

I did 3 sets as fast as I could and stopped. I was extremely tired and did not feel recovered from yesterdays work out.

[Aaron Ryan]

Wednesday - 10 am

Jiu Jitsu class - I had to stop 45 minutes in as my left groin feels strained or pulled. I am glad I stopped when I did as it has continued all day.

I may have to lay off any Lower Body movements for a few days as even walking is a nuisance.

[Aaron Ryan]

PVC Pipe shoulder dislocations, jump rope, DB shoulder movements.

Hang Clean - 45x10, 95x3x2, 115x2x2, 135x1x3, 145x1, 155x1, 165x3x1, 145x2x2

I wasn't happy with the form at 165 so I dropped the weight so I I would finish feeling satisfied with the movement.

[Aaron Ryan]

Sunday 9:30 am - M3W1D1

Warm up - Row 750M, PVC pipe dislocations, DB shoulder movements

SOHP - 45x10, 65x5, 80x3

95x5, 110x5, 125x7 (failed on the 8th attempt)

"Work Capacity 101" -
Pull Ups - BW x 5
Ball Slam - 12lb x 10
Burpee - BW x 15
Double Under - BW x 20

Prescribed is as many rounds in 20 minutes. I went to 21:00 exactly so that I could finish the 6th round.

Static Stretch

[Aaron Ryan]

Monday 2:30 pm

Warm Up - Row 1k

pull-ups x 3
dips x 6
KB Bent-over Row - 16kg x 9 (2 KB's)
push-ups x 12
squats x 15
row 500m

5 rounds for time - 25:49

I did KBHP on rounds 2 and 3 in lieu of the row. I used a 12kg the first time and 18lb the second time. This was the hardest part of the work out.

[Aaron Ryan]

Warm Up - Row 500M, Good Mornings 45x10x2

Deadlift - 135x5x2, 175x3,

185x5, 210x5, 240x7

WOD -
KB Snatch 16kgx8 per side
Box Jumps x 8
KB Clean 20kg(?)x8 peer side
Box Jumps x 8

AMRAP in 5 minutes = 2 rounds + 1 full set of snatches (5:01)

[Aaron Ryan]

10 am - Jiu Jitsu - My groin feels much better, though I did have to give up position twice due to not wanting to re-injure it.

Work Out # 2 - 1 pm
Warm Up - Row 300M, DB shoulder stuff, Scapular/Serratus Push Ups

Bench Press - 45x10, 95x5, 135x5,
150x5, 175x5, 195x7

SA DB Row - 90x8 per side, 95x8 per side, 100x6 per side

[Aaron Ryan]

Thursday - Rest Day

Friday 11:30 am - Muay Thai Class

Dynamic Stretching, Jump rope singles and double unders, shadow boxing

Heavy Bag Rounds - 3 minutes of boxing, then 3 minutes of Muay Thai

Sparring - 5 Rounds, each round consisted of 2 minutes boxing and 3 minutes kickboxing.

75 push ups and 75 sit-ups to finish class

Work Out #2 - 2 pm

Row 500M, Dynamic stretching

Good Mornings - 45x10x2,

Squat -45x10, 95x5, 115x3x2
130x5, 150x5, 170x7 (the last 2 reps were pretty bad. If I thought anyone was watching I might not have went for the last rep).


I just realized that I did 7 reps on my last set of all 4 fundamental lifts this week.

[Aaron Ryan]

Sunday 10:30 am

Row 500M, DB Shoulder movements

SOHP - 45x10, 65x8, 85x5, 95x2
105x3, 120x3, 135x5 - Last month I did 6 reps for my last set. If you put the weight and reps into the 1RM formula it claims my 1RM is 1.5lbs more than last month. Last month = 6(130x.0333)+130=155.99, this month = 5(135x.0333)+135=157.49

Filthy 50 -
Box Jumps - 50
Jumping Pull Ups - 50
American KB Swings - 16kg x 50
Lunges - 25 per side
Push Press - 45lbs x 50
Knees to Elbows - x 50
Back Extension - x 50
Wall Ball - 12lb x 50 (this was all I had access to).
Burpees - x 50
Double Unders - x50

37:57. It took me 33:10 in August. I look forward to improving my MetCon

[Aaron Ryan]

Monday AM

Row 500 M. Kickboxing with Gabe ~ 30 minutes

Deadlift - 135x5, 155x3, 175x2, 185x2
200x3, 225x3, 255x5

Row 1k

Static Stretch

[Aaron Ryan]

Tuesday 10 am

Jiu Jitsu Class

[Aaron Ryan]

Wed - Rest Day

Thurs workout - 11 am

M3W2D3

warm-up: row 500m, DB shoulder warm-up

Bench:
warm-up sets - 45x5, 95x5, 135x3
work sets - 160x3, 185x3, 205x6 (1 more rep and 5lbs heavier than last month)

WOD:

3 rounds for time


Bent Over DB Row - 40lbs x 10

OHS - 45lbs x 10

Snatch - 45lbs x 10

KB Swings (Head height) - 32kg x 10

Ab Wheel (kneeling - forehead an inch from the ground) x 10

Wall Ball - 20lbs x 10 (10+ foot target)


Time - 13:48

[Aaron Ryan]

Friday 11:30 am - Muay Thai Class - Shadow boxing, mitt work and sparring

Work Out 1:30 pm - Row 500M

Squats - Warm Up - 95x5, 115x5, 125x3
Work Set - 140x3, 160x3, 180x8 (I did 170x6 last month. My Squats have improved the most, but I also have really bad form for the last few reps).

PNF and Static stretching.

[Aaron Ryan]

Saturday 9:30 am

Row 500M, Some Dynamic Stretching and bits and pieces of Burgeners warm up.

Power Clean - 95x3, 135x20.

I just felt like doing a medium weight and working on form while fighting the fatigue. I has a hard time "Getting under" the bar for the last reps so I left it at that.

[Aaron Ryan]

Monday 10 am

Warm Up - Row 500M, DB Shoulder Movements

SOHP - Warm Up 45x10, 65x8, 95x3x2
Work Sets - 110x5, 125x3, 140x5

WOD - 115lb Rack Jerk/135lb Front Squat
21-15-9 Reps for time = 12:49

I did 1 rep less than last month in the final set of SOHP. With the extra 5 lbs the estimated 1RM comes out to than last months final set.

I thought 115 lbs was an appropriate weight for the rack jerk and front. I probably should have used less weight as this felt more like a strength work out than a MetCon.

[Aaron Ryan]

Tues workout - 10 am

M3W3D2

warm-up: row 750m, ADWU, 10 Good Mornings @ 45lbs

Deadlift:
warm-up - 135x5, 185x3x3
work sets - 215x5, 240x3, 270x4

Rest ~ 10 min.

WOD:

5 Kipping pull-ups
5 strict dips
10 KB swings (American) - 24kg
10 BB OHS - 45lbs

3 rounds for time

time = 4:53

[Aaron Ryan]

Wednesday 7 am

HIIT - Running

5 minutes jogging
30 second sprints with 1 minute fast walking in between
5 minutes jogging cool down
stretch

I went 85-95% on the sprints as this was my first time running on the road in a very long time. Hopefully the impact will not leave me too sore.

[Aaron Ryan]

Work Out #2 -Wednesday 4 pm

Warm Up - Row 500M, DB Shoulder Stuff

Bench Press - Warm up - 45x10, 95x8x2, 135x5x2, 155x3, 165x2

Work Sets - 175x5, 195x3, 220x4

Ring Dips - x2, x2, x2x3

DB Row - 90x5each, 100x3each, 110x3each

100 Double Unders for time: 3:11

Stretch

[Aaron Ryan]

Fri workout - 11:30 am

M3W3D4

warm-up: long ADWU, Row 2 minutes

Squats:
warm-up sets - 45x10, 95x5x2, 135x3x2,
work sets - 150x5, 170x3, 190x~8 (I think it was 8 or 9. It could have been 7 but I'm pretty sure it was at least 8).

~10 minutes rest
16kg American Swings x10x2
Snatches 16kg x10x2 each side

WOD: 4 Rounds for time

16kg Snatch x10 each side
16kg Reverse Lunge x10 per side (KB held as if doing a goblet squat)
Pull Ups x 10

Total Time: 9:24

Stretch

The first 3 squats of my last set really bothered my knee (achy). Once I focused on pushing my knee out the pain went away. My form still needs a lot of work but my Squats continue to feel stronger.

[Aaron Ryan]

Saturday 7:30 am Work Out

HIIT Training: Running
5 minute jog
30 second sprint with 1 minute walking in between x6
5 minute jog cool down

(Sprint # 1 was ~85%, #2 was ~90% and #3-6 was 100% max effort)

Work Out # 2 : 1 pm

Row 1k, ADWU, Barbell Movements

Hang Clean/Front Squat: 45x3x2, 65x2x2, 95x3

Hang Clean/Thruster: 95x3, 115x2

Squat Clean/Thruster: 135x3, 140x2, 140x3, 145x3

Squat Clean: 165x2

Squat Clean/Thruster: 165x3

Squat Clean: 175x1 (I intended on doing a power jerk but this weight was too heavy).

[Aaron Ryan]

Recovery Week:

Monday: SOHP -60x5, 75x5, 90x5

Kipping Pull Up - BWx10x3
(
American KB Swing - 24kg x 10 x 3

Tuesday: Deadlift - 115x5, 140x5, 170x5

Wednesday: Rest

Thursday: Bench Press - 90x5, 115x5, 140x5

Friday: Squats - 80x5, 100x5, 120x5

Double Unders x 100

I didnt do much this week, as I was tired/lazy and not really feeling like working out. I am definitely glad this was a recovery week.

[Aaron Ryan]

Saturday: 10:30 am

Row 1k, ADWU, a few Pull Ups, Dips, KB swings & Snatches

WOD: "Magic 50", 5 rounds for time

KB Snatch - 20kg x 5 each side
KB Swing (American) - 20kg x 10
Burpees - bw x 10

Total time= 8:24

The swings were definitely a little light, but I don't like snatching with more than 20kg in a MetCon and wanted to not put the KB down when transitioning from snatches to swings.

I did this work out in July with the following weights:

24 kg snatch x 5 per arm
32 kg swing x 10
burpees x 10

9:43 total time

[Aaron Ryan]

Sunday: Rest Day

Monday 10:30 am Workout:

Row 500M, DB Movements, Bits and Pieces of Burgeners warm up, OH Squat x 15x2,

Push Press: Warm Up - 45x10x2, 65x5, 75x5, 95x3, 105x1
Work: 110x5, 130x5, 145x7

Behind the Head Power Jerk: 115x3, 125x3, 135x2, 145x2, 170x1, 175x1

Knees to Elbows: x10x2
Cable Rotations: 40x10 each x 2
DB Side Bend: 80x10 each, 85x10 each

Row 200M: 34.7, 34.6, 34.3 (last time I did 35.0 and 33.4)

Stretch

[Aaron Ryan]

Tuesday 11:30 am - Kickboxing at AKA

Warm Up: 5 minutes jump rope, mainly singles with ~60 double unders.

5 rounds of the following:
20 pushups/run ~40 Yards(?)/20 Crunches/run about ~40 yards(?)

45 minutes of pad work with a partner

[Aaron Ryan]

M4W1D2

warm-up - row 750M, ADWU

Front Squats:
warm-up sets - 45x5, 95x3x2
work sets - 120x5, 135x5, 155x7

Romanian Deadlifts:
135x10, 155x10, 175x10

Hang Power Cleans:
135x3x2,155x2x2,1175x1x2

Stretch

[Aaron Ryan]

Thurs workout - 10:00 am

M4W1D3

warm-up / prehab: a bit of ADWU movements mixed with jump rope, DB shoulder warm-up, serratus push-ups x 10 x 3

Bench Press:
warm-up - 45x10, 95x5, 135x5
work sets - 150x5, 175x5, 200x8

Hang Muscle Snatches:
45lbs x 5, 95x3x2, 100x1, 105x1, 110x1


Knees to Elbows x 10x3

Knee Extensions - 115x10

Ab Wheel rollouts x 10 x 3

Stretch

[Aaron Ryan]

Friday @ 11:30 am Kickboxing at AKA

Jump Rope~5 minutes with intermittent double unders. Shadow Boxing.

Heavy bag rounds x ?

Sparring:
2 minute Boxing Rounds x 3
3 minute Kickboxing Rounds x 3
3 minute MMA Rounds x 2

[Aaron Ryan]

Saturday 10 am

Warm Up: Row 1k, ADWU, Barbell Stuff

Squats:
Warm Up - 45x10, 65x5, 95x3, 115x3
Work Set - 135x5, 160x5, 180x8

I am pretty worn out today. I stopped after the squats hoping that I will recover better for next week.

[Aaron Ryan]

Monday 10:30 am

Push Press:
warm-up - 45x5, 65x3, 85x3, 95x3
work sets - 120x3, 135x3, 150x7

Split Jerks:
3,3,2,2,1,1

95x3x2, 115x2, 125x2, 135x1, 155x1

Midsection:
Knees to Elbows x 10 x 2
Cable Side Rotations x 12ea x 2

[Aaron Ryan]

Tuesday 11 am

Treadmill:
5 minutes warm up @ 5 MPH
30 second sprint @ ~11.5 MPH with 60 second rest x 3
30 second sprint @ 12.5 MPH with 60 second rest x3
5 minute cool down @ 5 MPH

The treadmill kept sticking and would not go past 11.5 mph so I had to switch treadmills halfway through. I definitely could have ran faster than the teadmill allows.

[Aaron Ryan]

Wed workout - 10:30 am

M4W2D2

warm-up - row 1k, ADWU, good mornings x 8

Front Squats:
warm-up sets - 45x5, 95x3x2, 115x1
work sets - 125x3, 1455x3, 165x7

Romanian Deadlifts:
warm-up - 135x5
work sets - 155x10, 175x8, 185x8

Power Cleans:
warm-up - 135lbs x 3 x 2
work sets - 155x3x4, 155x2, 155x3

Stretch

[Aaron Ryan]

Thursday 11 am.

M4W2D3

warm-up / prehab: Row 500M, DB shoulder warm-up, face pulls x 10 x 3, serratus push-ups x 10 x 3

Bench Press:
warm-up - 45x10, 95x5, 135x5
work sets - 165x3, 190x3, 210x6

Snatches:
warm-up - muscle snatches - 45lbs x 3 x 2
work sets - 95x1x7, 105x1x2, 115x1x10

Stretch

I am going to assume that my form was not perfect on the snatches, but it was fun. Before I even started the 115 lb singles I kept saying "One more rep and then I gotta do abs". I never got to abs.

[Aaron Ryan]

Friday 11:30 am - kickboxing at AKA

Warm Up: Jump Rope, heavy bag rounds, shadow boxing

Sparring: Several 3 minute Muay Thai rounds.

My hamstrings/low back have been pretty tight since the RDL's on Wednesday, but I was still able to land a few head kicks. I took one on the chin pretty hard and a girl who is probably 5'5"" 120lbs kicked me in the head - cute.

[Aaron Ryan]

M4W2D4

warm-up: row 1k, ADWU, good mornings x 10 x2

Back Squats:
warm-up - 45x5, 95x3, 135x3, 135x1, 175x1
work sets - 150x3, 170x3, 190x11

Clean & Jerk - 45lbs x 3, 95, 115, 135,

I got interrupted before my last set of squats and had well over 10 minutes break (outside in the cold). Once I tried squatting I couldn't get below paralell. I could have done more reps but my technique was horrible and I thought it was pointless with depth I was doing.

The c&j's felt good. I really wish I didn't have a client so that I could do more. I can't wait to do more Oly lifts in the coming months.

[Aaron Ryan]

Monday 10:30 am

Warm Up: Row 1k, ADWU

Push Press:
warm-up - 45x5, 65x3, 85x3, 95x3
work sets - 130x5, 145x3, 160x7

Split Jerks:
3,3,2,2,1,1

95x3, 105x3, 120x2, 135x2, 145x1, 150x1

Midsection:
Knees to Elbows x 10 x 2
Ab Wheel x 2

I didn't go as heavy on the jerks because my right shoulder started bothering me. I did as many reps on the PP as I did on the last sets the last 2 weeks, so I was happy. Looking forward to getting the technique of the O-lifts down
and then increasing the weight.

[Aaron Ryan]

Tues workout - 9 am

M4W3D2

warm-up - Row 1kADWU, good mornings x 10

Front Squats:
warm-up sets - 45x5, 95x3x2, 115x2
work sets - 135x5, 155x3, 170x8

Clean & Jerks:
95x2, 115x2, 135 - stopped because my right shoulder was bothering me again

Cleans only:
135, 145, 155, 165, 155

Knee Extensions - 115 x 15 x 3

Calf Raises:
straight leg sled - 45lbs x 15 x 3
bent knee - 45lbs x 21 x 3

[Aaron Ryan]

Wednesday 11:30 am: Kickboxing at AKA

Warm Up: Jump Rope, Shadowboxing.

3 Minute Rounds:
(1) Boxing on the Heavy Bag
(2) Muay Thai on the Heavy Bag
(3) Speed Bag
(4) Focus Mitts

3 3 minute Rounds of the first half boxing and the second half kickboxing, sparring with a partner, with 30 second breaks in between

1 5 minute MMA Round.

I stayed after to practice double unders for about 5 minutes.

I set out to achieve a new goal today. Assessments are in February so I would like to earn a blue belt at that time. At the last gym I trained at there was only beginner, intermediate and advanced and no one ever made it to advanced. I am somewhat reluctant to have this as a goal seeing as how I can only make it to about 2 classes per week, but its been a while since I really challenged myself.

[Aaron Ryan]

Thurs workout - 11am

warm-up: ADWU mixed with jump rope, face pulls - 30lbs x 12 x 3, serratus push-ups x 10 x 3, DB shoulder warm-up

Bench Press:
warm-up - 45x5, 95x5, 135x5, 155x3
work sets - 175x5, 200x3, 220x 4 or 5 or 6 (I didn't write it down and I can't remember)

C.O.C. Gripper:
#2 x 3 each x 4, #2 x 5 each

[Aaron Ryan]

Friday workout - 11:30

Kickboxing at AKA:

Warm Up: Jump Rope, Shadow Boxing

3 Minute Rounds:

(1) Boxing on Heavy bag
(2) Boxing with Focus Mitts
(3) Speed Bag

Sparring with a partner:

3 minute Muay Thai Rounds x 2

5 minute MMA Round

About a 45 minute break while I drove to Equinox

M4W3D4

warm-up: ADWU, knee extensions - 115x10x3, good mornings - 45x10

Back Squats:
warm-up - 45x5, 95x3, 115x2, 135x2, 145x1
work sets - 155x5, 218x3, 200x5

I was actually pretty tired after class. I felt a little light headed on the last rep of the last set so I stopped there.

[Aaron Ryan]

Saturday-Wednesday: Rest Days

Thursday ~ 9 am. Mountain Bike Riding.

My low back got fatigued pretty fast and I was not as confident on the hills. Towards the end I felt better about my balance on the technical parts, but not as good as it was 4 months ago.

[Aaron Ryan]

Friday Rest Day

Saturday 10 am:

Row 1k, ADWU, Strict Pull up x5, Kipping Pull Up x 5, Dips x 5,

"Magic 50"

5 Rounds for Time

KB Snatch - 20kg x 5 each side
KB Swing (American) - 20kg x 10
Burpees - bw x 10

Total: 9:45

I did this on 11.28 in 8:23.

Stretch for 20 minutes. I have a long way to go to be in shape for this CF regional qualifier.

[Aaron Ryan]

Sun workout - 12:45 pm

warm-up: ADWU, practice a few reps of each exercise from the WOD

MetCon WOD:

20lb MB run (fire hydrant to fire hydrant ~ 200m)
Bear Crawl ~ 20m
5ea DB Snatch + OHS @ 30lbs

3 rounds for time

result - 12:15. I felt much better today than yesterday. I don't think I took any breaks, but I wasn't really paying attention.

Skill Practice:

handstand hold against wall - 20 sec
handstand hold in free space with a necessary spot ~ 20 sec x 2

Restoration:

Besides taking a nap, nothing.

[Aaron Ryan]

Sunday 7 pm: Foam roll for 20 minutes, stretch for 15.


Monday 7 am:

ADWU

Running Intervals:

Warm up: 5 minute jog + 30 second sprint @ ~ 70% effort
Work: 5 sprints ~ 90-95% effort: 30 sec, 30 sec, 30 sec, 22 sec, 22 sec
Cool Down: 5 minute jog + 5 minute walking

Static Stretching for 30 minutes
Contrast showers: ~ 1 min warm/1 min cold x 5

I rested/walked for 1 minute after the first 3 sprints. I only ran for 22 seconds on the last 2, so I only rested for 38 seconds to make up for it.

[Aaron Ryan]

Mon workout - 11:30 am

warm-up: ADWU, a few shoulder movements with 5lbs, Good Mornings - 45x8

specific warm-up: did some clean and front squat related movements for about 5 min.

High Power:

Power Cleans - 135x3x2, 155x3x4, 155x9)

Max Strength:

Back Squats (singles) - 45, 135, 185, 205, 215, 225

Static Stretch

[Aaron Ryan]

Monday Night 10 pm:

Foam roll IT band(s), quads and lats.

Tuesday 7 am:

Foam Roll IT band(s), quads, piriformi (would that be the plural of piriformis), lats, ribs, peroneals & tibialis anterior.

ADWU & Full Body Static Stretching

1:30 pm: 20 minute steam room followed by 90 minute full body massage.

[Aaron Ryan]

Tues 12/29 - rest day, foam rolled & stretched for ~ 30 min. in the morning. Full body massage @ 2 pm

Wed workout - 9:30 am

warm-up: ADWU, DB shoulder warm-up, practice a few reps of each exercise from the WOD

MetCon WOD:

5 pull-ups
5 dips
10 box jumps - 24"
10 push-ups
15 KBHP - 40kg
15 double-unders

AMRAP in 20 min.

result - 4 rounds + 5 DIPS

Max Strength:

Front Squats (singles) - 45lbs, 95, 135, 155, 175, 185

[Aaron Ryan]

Thurs workout - 11 am

run at Atrastradero Open Space ~ 2-3 miles with a mix of running and walking

part 2

Max Strength:

Bench - 45lbs x 10, 95x5, 135x3, 175x1, 195x1, 225x1, 235x1

Skill Work:

3 sets of handstand holds in free space with a spot ~ 20-30 sec each

[Aaron Ryan]

Fri 1/1/10 - Rest Day, stretched for ~ 20-30 min. in the evening

Sat workout - 9 am

warm-up: row 500M, ADWU, DB shoulder warm-up, practice the exercises from the WOD, barbell specific warm-up

Max Power:

Snatches - 95lbs x 1 x 8

MetCon WOD:

10 Snatches @ 95lbs
20 Wall Ball - 20lbs ~ 10-12' target
500m row

3 rounds for time

Time - 24:29

This Work Out destroyed me, mainly the snatches. I dropped the bar on the 10th rep of the first round and had to do another. I conveniently lost count on the 3rd round. I think I did 10 reps...

[Aaron Ryan]

Saturday - 2 Hour graston session with Anthony. Then Foam Roll for 15, static stretch for 15.

Sunday am Foam roll and Static stretch. ADWU and static stretch with the ladies.


Mon workout - 10 am

warm-up: ADWU, DB shoulder warm-up, barbell specific exercises

Max Power:

Cleans - 95lbs x 3x 2, 115x2x2, 135, 155, 185x1x2 (PR)

Strength:

DB shoulder press (neutral grip) - 25lbs x 10, 30x5, 40x5, 50x5, 55x5, 60x4

Static Stretch

[Aaron Ryan]

Tues workout - 11 am

warm-up: ADWU, DB shoulder warm-up, a few reps of each exercise from the WOD

MetCon WOD:

5 pull-ups
10 push-ups
15 squats

10 rounds done in an alternating fashion with a partner (I rest when he does a round and vice versa) for time

Time - 17:28

RDL - 135x10x2

Cable Side Rotations - 32.5 (?) x 10ea x 2

Static Stretch & Contrast Showers

Several (maybe most) of my Push ups my hips were sagging and my stomach would hit the ground in the stead of my chest. Several (maybe most) of my squats I did not go to parallel and/or fully extend. This is something that I really need to work on.

[Aaron Ryan]

Wed - Rest Day, Foam roll and static stretch in the evening

Thurs - 10:15 am

Warm-up: row 500, ADWU, DB Shoulder Warm-up, did several sets of snatch related movements with a 20kg bar

Max Power:

Snatch (singles) - 95lbs x 1 x 3 , 95x2, 115, 115x1x3
Max Strength:

Deadlift (singles) - 135lbs, 185, 225, 265, 285, 305, 325* (PR), 335* (PR)

Row 1k, Static Stretch, Contrast Showers

[Aaron Ryan]

Thur pm & Fri morning ~ 30 min. of foam roll and ART stuff with Lacrosse Ball

10:45 am - longer cardio session

50 min. trail run at Arastradero Open Space....ran for 25 min., walked for about 5-7 min., then ran the remainder of the time

did a cool down walk for about 1/4 mile

Static stretching at Equinox

[Aaron Ryan]

Friday afternoon, 30 minutes of SMR/ART with Lacrosse ball and foam roller

Saturday at 2:30 pm

1.

Power Cleans - 155lbs x 5
KB Swings (American) - 32kg x 5
DB Push Press - 40lbs x 5
KB High Pulls - 32kg x 5
DB Bent-over Row - 40lbs x 5

At the 10 minute mark I had completed 4 rounds + 5 Power Cleans

Rest 20 min. before WOD #2

2.

Pull Ups - bw x 11
Burpees - bw x 11
Farmers Walk - 110lbs ~80 feet

At the 10 minute mark I had completed 4 rounds

Static Stretching

Notes - The Power Cleans were the hardest movement. I think I did extra reps in each work out cuz Gabe can't count. = )

[Aaron Ryan]

un - Rest Day

Mon workout - 10:30 am

warm-up: Row 500M, ADWU, 5lb plate shoulder warm-up, barbell specific warm-up movements

Max Power:

Clean & Jerks - 95lbs x 3 x 3, 115x3x2, 135, 155x2, 155, 175x1 + fail twice on the clean, 175

Strength:

strict pull-ups (slow and full ROM) - bw x5 x 3
(
strict dips (slow and full ROM) - bw x 6, bw x 5 x 2

no time to stretch today

[Aaron Ryan]

Tues workout - 9:30 am

Warm-up: Row 500M, quick ADWU and practice a few reps from some of the exercises

WOD - "Filthy Fifty"

50 Box Jumps - 24" (1)
50 Jumping Pull-ups (2)
50 KB Swings - 16kg (3)
50 Steps Walking Lunges (4)
50 Knees to Elbows (6)
50 Push Press - 45lbs (5)
50 Back Extensions (7)
50 Wall Ball - 20lbs (8)
35 Burpees (9)
0 Double-unders

I stopped at ~ 33:45 with 15 burpees and the double unders remaining. I didn't feel good for about 30 minutes after. My only regret is not stopping sooner. I am not a fan of long metcons...

[Aaron Ryan]

Thurs workout - 10 am

warm-up: ADWU, DB shoulder warm-up, barbell specific warm-up

Max Strength

Overhead Squats - 95x2, 115x2x2, 135x2x2x2

Metcon

5 rounds for time:

5 Snatches (full squat snatch by default) - 95lbs
10 Pull-ups
15 double-unders

Time - 12:48

[Aaron Ryan]

Fri 11:15 am

Warm Up: Row 500M, ADWU, Good Mornings

Deadlift: 135x5, 185x5, 235x3, 265x3, 295x3

Bench Press: 45x10, 135x5, 165x3, 195x3, 220x3

Single Arm DB Rows: 80x3 each, 90x3, 100x3

Practice Butterfly Kip: bw x 3, x4, x4, x6, x3, x7, x5

Quick MetCon with the ladies:

3 Rounds for Time:

DB Thruster - 17.5 x 10
KB High Pull - 24kg x 10
KB Swing (American) - 24kg x 10

Total 3:37

Static Stretch & Contrast Showers

[Aaron Ryan]

Sat 1 pm:

SMR with Foam Roller and Lacrosse ball ~ 20 minutes.

ADWU & DB Shoulder movements.

Practice Double unders - accumulated ~ 100

Practice Butterfly Kipping - bw x 3, x5, x5, x4

Practice handstand against wall - 20 seconds x 2

Try to walk on my hands (with knees bent) ~ 25 reps where most were just a 1 second handstand. 2 or 3 times I was able to take 2, 3 and 4 "steps".

[Aaron Ryan]

Sat active recovery, Sunday rest.

Monday 2 pm:

warm up - row 600M (500 casual, 100 sprint), ADWU, DB shoulder stuff, barbell specific movements.

Clean & Jerk - 95x3, 115x3, 135x3, 150x3(second rep was a PC+FS+Jerk), 160x3

WOD -

11 pull ups
11 burpees

AMRAP in 5 minutes

result: 3 full rounds in 4:56

practice double unders

static stretching

I only got about 4 hours of sleep last night (I always get at least 8). Because I was do tired I bought a sugar free non-carbonated energy drink.
I felt very strong during the O lifts but my heart felt like it was going to explode during the WOD.

[Aaron Ryan]

Tues workout - 10:00 am

warm-up - ADWU, run on treadmill for a few min., rowing for a couple of min.

MetCon WOD #1

For time:
500m Row
440m Run

Time ~ 3:26
Note - The treadmill stopped and I had to guess how far I had ran. I will say I did not run the full .28 miles

Rest 5-10 min.

MetCon WOD #2

90 sec. max reps Clean and Jerk 115/75
30 sec. rest
90 sec. max reps Ring dips (men)/Ring Push-ups (women)
30 sec. rest
90 sec. max reps Front Squat 115/75
30 sec. rest
90 sec. max burpees

Result - 13 + 16 + 13 + 20 = 70 total reps

Static Stretch

[Aaron Ryan]

Wed - Rest Day, SMR with Foam roller and Lacrosse ball in the am.

Thurs workout - 10 am

warm-up: ADWU, Row 500M, DB shoulder warm-up

MetCon WOD

AMRAP in 15 minutes

KB Snatch - 24kg x 10 each
Pull Ups - bw x 10
KB Swing (American) - 32kg x 10
Double Unders - bw x 10

Result - 4 Rounds + 5 snatches (Right side)

Static stretching and Contrast showers

[Aaron Ryan]

Friday 9:45 am

4.15 miles on the treadmill:

Walk .15 miles
Run to the 2 mile mark
Walk to the 2.15 mile mark
Run to 3.85
Walk to 4.15

42 minutes total

Static stretch

[Aaron Ryan]

Saturday 2:30 pm

Warm up - Row 600M, ADWU, barbell & dumbbell movements

Snatch (full/squat)- 65x3x2, 95x3x5, 105x2, 115x2x4

COC Gripper - #2 x 5 each x 5

My right knee started bothering me last night while walking down the stairs at the BART station. It was a little achy today as well. Once I warmed up it felt fine, though my low back felt tight during the snatches.

[Aaron Ryan]

Sunday - Rest Day - 8 pm ~15 minutes of SMR with Foam Roller and Lacrosse ball
Side lying external roation with a pink fufu DB - 5lb x ~30each, 5 x~ 25each, 5lb x ~ 30 each
COC Gripper - #2.5 x 1each x 10 (I'd say theres about 8 mm gap between the handles on both sides)

Mon workout - 10:30 am

warm-up:Row 1k, ADWU

Full Clean - 95x3x3, 115x2x3, 135x2x3

MetCon WOD:

run 1/4 mile
5 dips
10 pull-ups
15 push-ups
20 double-unders
25 squats

4 rounds for time

Result - At the 20 minute mark I was 5 squats short of 3 full rounds.

My right knee started really bothering me during the 3rd run. It feels like there is some inflammation on the insertion of the rectus femoris. I ran as high as 10 mph in the first 2 rounds and only got up to 7.5 in the third round before dropping down to 6 mph. I feel that I didnt sandbag in the first 2 rounds which is a problem I have in MetCons. I think that I should put a time cap on most of my MetCons so that I do not sandbag.

[Aaron Ryan]

Tues workout - 9:30 am

warm-up - quick ADWU, DB shoulder warm-up, a few sets of shoulder presses with 45 lbs

Shoulder Press - 95lbs x 5 x 3 (started each set with a push press and then did 5 strict reps)

DB Press (neutral grip) - 50lbs x 5, 55x5x2 (started each set with a push press and then did 5 strict reps)

Standing Cable Row (from 1/4 squat position) - 32.5x15, 40x12, 45x12

Tricep Rope Pushdowns - 3 sets of 15 (I think 30, 35, 40 if I remember correctly)

DB Bicep Curls - 25lbs x 10ea, 30x10ea, 35x10ea

Row 500M - 134.4

Static Stretching

[Aaron Ryan]

Wed workout - 11 am

warm-up: row 1k, ADWU, handstand support x ~30 sec., barbell specific movements, a few reps of each exercise from the WOD

WOD:

row 500m
135lb thrusters x 7

5 rounds for time/15 minute cap

Result: at the 15 minute mark I had completed 4 rounds + 300 meters.

Notes: My right knee does not feel 100% lately. It feels like it has to pop yet never does. It did not bother me during today's work out.

[Aaron Ryan]

Fri workout - 10:00 am

warm-up: ADWU, DB shoulder warm-up, practice each exercise

WOD - repeat from 8/12/09, 7/6/09...

"Gabe"

7 Pull-ups
7 KB High Pulls - 32kg
7 BB Power Jerks - 50kg
7 Knees to Elbows
7ea DB Snatches - 40lbs
7 KB Swings - 32kg
7 Burpees

7 Rounds for time - 55:37 or 55:47

8/12/09: 49:39
7/06/09: High 50's

Notes - After several complaints from my Fiance this week about my breath smelling I realized that I am in a ketonic state. I have not eaten any fruit or yams since late last week and I have been feeling it in my work outs. I think I will continue this paleo/low carb diet for another month or so and then start eating for perfomance. This will allow me to get down to a more desirable body composition so that I am not so heavy for the qualifier work outs.

[Aaron Ryan]

Saturday - active recovery

Row 2k & static stretching

Sat - Rest Day

Sun workout - 1:45 pm

trail run up and down hills at Arastradero Open Space

51 min. run

Notes - My right knee (insertion of the quads) felt inflamed, mainly on the uphill portions of the run. Downhill did not bother it which I thought was odd. My lower back on the Right side was also very tight running uphill and I had a hard time breathing today.

Eff Ketosis I just ate a sweet potato for dinner.

[Aaron Ryan]

Monday 10:30 am - Active Recovery

Row 1k, Foam Roll, ADWU, DB Shoulder stuff, Jump Rope and 20 minutes of static stretching.

Notes - My right knee is still bugging me. My low back was REALLY tight today and it didn't seem to loosen up despite all the stretching.

[Aaron Ryan]

ADWU & Static Stretching in the early am

Tuesday 11:30 am - Row 1k, ADWU, Barbell movements, practice a few C&J's for the first WOD.

"Grace" 135lb Clean & Jerk. 30 Reps for time:

Result: 4:18

5:46 on Oct. 26
5:40 on Aug. 18
WOD 2 -

10 Pull Ups
10 Burpees

AMRAP in 5 minutes

Result: 3 rounds + 6 Pull ups (I had to switch pull up bars after 4 reps of the 3rd round and then there were 3 people working in on the one pull up bar).

Notes - After eating sweet potatoes 2 days in a row and taking yesterday off I felt great. I was originally going to do something along the lines of pull ups, ball slams and burpees but Michelle (did I misspell her name too) said she was going to do some C&J's. Grace it is. I stopped for a second after my 20th C&J to reset the bumpers but I don't remember taking any breaks beside that. I felt really good after the first WOD so decided on doing another. My knee felt a little funny during the last set of burpees, but nothing too bad.

[Aaron Ryan]

Wed workout - 10:30 am

warm-up: ADWU

Max Strength -

Low Bar Box (12") Squats - 45lbs x 5 x 3, 135x1x2, 155x1, 165x1, 175x1, 185x1, 195x1, 215x1, 225x1 (paused for about 1 second on the box)

Muscular Endurance -

High Bar Back Squats - 135 x as many reps as possible = 23

My right knee felt weird during the warm up but was fine during the squats. My left shoulder really bothered me during the low bar squats and then my low back tightened up during the high bar squats. I am pretty busy from 9-8 tomorrow so I might not get to work out, which I would like to do.

[Aaron Ryan]

Thursday - rest and 30 minutes SMR with Foam roller and lacrosse ball

Friday 11 am

Warm Up - row 500M, ADWU, DB shoulder stuff and barbell movements

Max Power:

Snatch - 45x3, 85x3, 105x1, 115x1x2, 125xmissx2, 125x1, 130x1 (I missed the first 125 because some random guy walked right behind me as I was at the top of the pull. No excuse for missing the second one).

Max Strength:

Deadlift - 215x3, 245x3, 275x3, 305x3

I did several BB Cleans @ 95 lbs to try to show another gentleman how to do it properly.

Static Stretching and grip work with the COC #2

[Aaron Ryan]

Friday 7 pm

Warm Up - row 500M, ADWU, a few reps from teh WOD

WOD:

21-15-9 reps of

Wall ball - 20 lbs
Pull Ups
Double Unders

Result: 5:37

Practice Butterfly kipping, Static stretching

I felt really good after work (I guess I just love my job) so I decided to do another work out. All reps were unbroken except the first set of pull ups was 16+5 and the second set of double unders was 13+2. This makes me realize how amazing it is to do a sub 4 or 5 minute Fran.

[Aaron Ryan]

Saturday 6:30 am

ADWU

2:1 work to rest

push up - 30 seconds
mountain climbers - 30 seconds
rest - 30 seconds
plyo squats - 30 seconds
jumping jacks - 30 seconds
rest- 30 seconds
burpees - 30 seconds
alternating lunges - 30 seconds

4 rounds doing as many reps as possible. I did not count reps.

Ab wheel - x 10, x 8, x 10

static stretch

[Aaron Ryan]

Sunday 12 Noon

Work out with the Fiance:

Row 600M, ADWU, Practice of few reps of the WOD

"Eva":

Run 800M
32kg kb swing (overhead) x 30
Pull Ups x 30

5 rounds for time, 37:30 cap (I gave myself 5 minutes per 800M run and the transition to the area where I was doing the swings and pull ups, 2 seconds per swing and 3 seconds per pull up).

Result - DNF. I finished 3 full rounds and the fourth run at 37:25. This was my first attempt at this work out and let me tell you, it is quite the peach. I am glad that I put a cap because I REALLY pushed myself to try to finish, where normally I sandbag. I created a blood blister under my torn callous on the 18th rep of the last round of pull ups. It didn't hurt or hinder my performance, but it looks cool and I thought that maybe I would pick up some internet chicks if I talked about it.:D

I HR Monitor read 189 BPM on the third set of swings, which is the highest that I have ever seen it read.

[Aaron Ryan]

Monday Rest Day, ADWU, Foam roll and static stretching

Tuesday 10 am -

ADWU, Barbell movements

"Fran" 6:07

Previous -
10/03/09 - 9:42
08/07/09 - 8:15
May or June - 11:06

This was my fourth attempt at this work out and let me tell you...(de ja vu)

In October I had to do this as part of the CrossFit Level 1 cert. This was after a month of doing pure strength exercises so I did not really try to push 100%.

I don't think I could kip in June so the only one I really have to compare to is the 8:15 in August.

I really wanted sub 6 minutes and think that I would have got it if my chin would have made it over the bar on what would have been my 9th pull up of the last round.

I had to go outside and lay down for 20-30 minutes after to recover. Then I was finally able to row 500M and stretch out.

[Aaron Ryan]

Wednesday 10:30 am

ADWU, Barbell Movements


5 Deadlifts @ 275 lb
10 Burpees (with an overhead clap)
5 rounds for time

result - 8:20

after recovering:

practice chest to bar pull-ups

bw x 1 x 2, bw x 6, bw x 7, bw x8

I don't think my chest touched for the first rep of each of the multi rep sets.

Row 300M, Static stretching

[Aaron Ryan]

Fri workout - 11 am

warm-up: ADWU, row 1k, barbell specific movements, practice a few reps of each exercise from the WOD

WOD:

95lb Barbell Snatch x 3
Chest to Bar Pull Ups x 6
20lb Ball Slam x 9

AMRAP in 10 minutes

Result - 5 2/3 rounds

I felt good last night while writing this and thought I would be able to do 7 rounds for sure. I felt really fatigue and had no "umph". The pull ups wern't so bad, but the snatches were really hard. The ball slams were just annoying.

[Aaron Ryan]

Saturday 12 Noon

Warm Up
Row 500M, ADWU, Barbell movements and DB stuff
____________________

Clean & Jerk - 95lbsx3x2, 115x3x2, 135x3x2, 155x1x7

I was trying a wider grip than I normally do as my normal narrow grip hurt my shoulders. The 4th rep at 155 really hurt my shoulders (impingement) so I gripped the bar slightly more narrow, yet wider than the norm. I will call this the Goldie locks Grip as it was just right and allowed me to do 3 more reps pain free.

[Aaron Ryan]

Mon workout - 11:30 am

track workout at PAHS track

brief ADWU, jog a lap, a few more ADWU movements, jog a lap again

400m @ ~80% - 1:23

walked around for several min.

400m @ ~90% - 1:15

walked around for several min.

400m @ ~100% - 1:13

[Aaron Ryan]

Tues workout - 10:30 am

warm-up: jump rope, ADWU, DB shoulder warm-up, practice a few reps of each exercise from the WOD, squats - 45x5, 135x3, 155x2, 170x1x2

WOD

5 Barbell Squats - 170 lbs
10 Pull-ups
15 Double-unders

5 rounds for time

result - 8:44

The squats were the hardest part of this MetCon. I did all sets unbroken except for the first round of pull ups which was 10+1 cuz gabe can't count.:eek:

[Aaron Ryan]

Wednesday - Move Day

Loading up the moving truck with 2 couches, a heavy desk, king size bed, random furniture and then the rest of a 15' moving truck with boxes. With my Fiance helping with the boxes and some random guy helping with the bigger stuff it took a little more than 2 hours to load at a no-hurry pace.

"Moving MetCon" - Unloading the entire truck by myself. I carried as many of the items overhead at the fastest pace that I could go. The town house is about 45 or 50 yards from where the moving truck was parked and I carried most everything upstairs. I jogged back to the moving truck every time that I went back for another item.

It took me 58:43 to unload everything (I did it all solo except for the 3 heaviest pieces of furniture). My HR was between 140 and 150 the entire time and is usually between 160 and 180 during an intense MetCon. This was a fun "work out".

[Aaron Ryan]

Thursday rest day

Friday 10:45 am

Warm up: Row 500M, ADWU, DB Stuff

SOHP - 95x3, 115x3, 125x3, 135x3, 145x3 (all sets were started with a push press and then I counted the 3 reps. On the last set I also did 1 PP after the 3 strict reps).

Weighted Pull Ups - 20x3, 22.5x3, 25x3, 27.5x3, 30x3

SA DB Row - 110x3 each, 110x8 each, 110x10 each

L-Sit Practice on Dip bars - 20 seconds, 15 secs, 15 secs, 20 secs (I couldn't get to 90 degrees so each try was between 110 and 120 degrees)

COC Gripper - #2 x 5 each x 5

Static stretching

[Aaron Ryan]

Saturday 12 pm

Warm Up: Row 1k, ADWU, DB stuff, Practice exercises from the WOD

WOD:

12/9/6 reps of

Burpee/Clean/Thruster w/30#DBs
Weighted Pull Ups-30#s

total- 8:59

It was really hard to try to kip holding the 30lb DB on the straight metal pull up bar. The first set I held it between my ankles and could barely kip. The second set I held it between my knees for the first 4 reps and it didn't help at all. I switched to holding the DB as high up between my thighs as I could and was able to kip much better. The first 2/3 of the work out was really slow due to the way I was holding the DB but I was able to flow pretty well for the last round.

I did this work out in May on the angled rubber pull up bars and it took me 8:57.

[Aaron Ryan]

Sunday rest

Monday 12:15 pm:

Warm Up - Row 500M, ADWU, DB & Shoulder stuff

Max Clean & Jerks (singles):
95lbs, 115, 135, 155, 175, 185*, 195* ( I stalled about 3 or 4 inches from full elbow extension and had to strict press to the full range).

Max Deadlifts (singles):
275lbs, 305, 325, 355*, 365*, 375 x fail x 2

*PR's

Previous C&J - 175lbs (20lbs)
Previous DL - 335 lbs (30lbs)

After dealing with fast talking car dealers for the last 4 days I felt extremely ancy and wired by the time I worked out. I felt like my mind was racing at a million miles an hour and I couldn't focus on what I was doing. Coincidentally I felt extremely strong and wasn't able to pay attention to any aches or pains that I have been having. During the deadlift burpee workout a week or two ago I realized that I can really push myself much harder during DL's. This helped me to hit both PR's on the DL today. I did not have much time for this work out and rested much less in between sets. I think that if I would have went from 355 straight to 375 that I would have hit it. Oh well, I will have to settle with 2 Pr's for each exercise. :)

[Aaron Ryan]

Monday 8 pm - 2nd Work Out

Warm Up - Row 500M, ADWU, no practice just "grip it and rip it"

5 Overhead squats @ 95lbs
10 Pull Ups (straight metal bar)

AMRAP in 5 minutes

Result - at the 4:55 mark I had completed 5 full rounds.

Notes - I did a Power snatch to get the bar in the OHS position. My hands were raw from the Cleans & Deadlifts in today's first work out. I wasn't sure what weight would be appropriate for a WOD like this so I guessed. At first I was going to switch the rep scheme (5 PU, 10 OHS) but am glad that I chose the way I did it. Due to lack of lower body strength I don't think that it would have been as much of a MetCon the other way around. To prepare for the CF games I think I need to start doing more 2x and even 3x a day work outs.

[Aaron Ryan]

2/23/10
Tues workout - 10:30 am

warm-up: ADWU, DB shoulder warm-up, barbell specific warm-up

WOD - "Randy"

75 pound Power snatch, 75 reps for time

Time = 4:27

row 500m, static stretch

Previous results:

7/3/09, Time = just under 10 minutes

Notes - I felt good today and wanted to keep the momentum from yesterday. I set the bar down each time except for the 4,5 or 6 breaks that I took.

[Aaron Ryan]

Wed workout - 10:30 am

warm-up: quick ADWU, practice a few reps of each exercise

"Fight Gone Bad"

1 min. each exercise, 1 min. rest between rounds, 3 rounds for max reps

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Result - 300 total reps

The BB for the push press and SDLHP was 72lbs. The box was 24".

[Aaron Ryan]

Thursday rest Day

Friday 11 am:

Warm Up: Row 1k, ADWU, OHS with PVC pipe, Barbell stuff

Front Squat - 95x10, 115x5, 135x3, 155x3, 170x3, 180x3

DB Row - 80x5each, 95x5, 110x5, 110x7

Static Stretch

I am still completely fatigued from the work outs earlier in the week. I felt more sturdy on the FS than I ever have, but not as strong as I have felt in the last week or so.

[Aaron Ryan]

Friday 7:45 pm

SMR with Foam Roller & Lacrosse ball for 45 minutes, Row 500M, ADWU, DB & Barbell stuff, reps from the WOD

WOD:

3 rounds for time of:

135lb Thruster x 5
Burpee x 10

Result: 4:24

50 Double Unders, Static Stretch

I thought that I would have a harder time with the thrusters and that the burpees would be easy. By the time I got to the burpees my body was fatigued and it was extremely hard to explode back up. I would like to try this again, maybe 5 rounds when I am not as fatigued. I ate a big meal before I started foam rolling and got nauseous during the jump rope. I like doing these mini MetCon's at night.

[Aaron Ryan]

Warm Up - None (thanks for tellin' me you were coming in Gabe).

WOD

10 KB Russian Swings - 40kg
5 strict dips
5 strict pull-ups
10ea DB overhead walking lunges - 20lbs
10 burpees

5 rounds for time

time - 16:52, but I had finished ~20 seconds before and could not unlock the phone that was timing us.

The burpees were not as hard as they were yesterday, but I was much slower than I normally am. My big right toe hurt really bad for the first 2 sets of lunges, I actually thought that I may have broken it. I guess I was fine once I warmed up.

[Aaron Ryan]

Run for an hour at Arastadero.

My right knee started to ache and lock up during the uphill. My psoas/lower back on the right side also started to ache. This happened last time that I ran at Arastadero.

[Aaron Ryan]

Tuesday 11 am

Warm Up - Row 1k, ADWU,

Snatch (Full) - 95x1, 95x2, 95x3, 115x1, 115x2, 115x3x2, 95x3, 95x4, 95x5

Right right knee was a little achy this morning from yesterdays run. After warming up it felt fine.

[Aaron Ryan]

Wed workout - 10:30 am

warm-up: Row 500M, ADWU, DB shoulder warm-up, practice a few reps of each exercise from the WOD

WOD

5ea KB Snatch - 24kg
10 pull-ups
10 KB American Swings - 32kg

5 rounds for time

Time - 8:15

[Aaron Ryan]

Wednesday 2:15 pm - 2nd Workout

Warm Up - Loading up the barbell for the WOD

AMRAP in 10 minutes with a 90lb barbell -

Deadlift x 7
Hang Clean x 7
Front Squat x 7
Push Press x 7

Result: 5.5 Rounds

The DL's and Cleans were easy. The front squats and PP's were hard as I was fatigued from todays 1st work out. My grip gave out during the 4th round of cleans.

[Aaron Ryan]

Thursday - Rest Day

Friday - I warmed up and started practicing the exercises the the CrossFit mainsite WOD. My right knee, low back and left shoulder all were bothering me so I decided to take a second rest day. Of course I waited to tell Gabe this after he was done, haha.

Saturday 7 am -

ADWU, 100 Burpees

result 8:47

[Aaron Ryan]

Sunday 12 Noon:

Warm Up: Row 500M, ADWU, Barbell Stuff

Deadlift - 225x5, 275x3, 305x3, 335x3

Front Squat/Overhead Press Ladder (with out racking the bar or waiting longer than 10 seconds between reps) - 115lb (50% of BW)

1 FS, 1 OHP
2 FS, 2 OHP
3 SS, 3 OHP
4 FS, 4 OHP

Overhead Swings - 32kgx15, 40kgx12, 40kgx12, 32kgx15

I thought that I would be able to do a lot better on the ladder, closer to 6 or 7 rounds. I could not keep my elbows up for the FS after the 4th round.

[Aaron Ryan]

Mon workout - 10:30 am

warm-up: ADWU, DB shoulder warm-up, barbell specific exercises

Clean & Jerk - 95lbs x 3, 135x1, 135x2, 155x5x2, 165x2

Pull-ups - practiced butterfly kipping 3-6 or 7 reps at a time

[Aaron Ryan]

Monday 8:30 pm

Warm up: grabbing the chalk out of the cupboard

"Helen" - 3 rounds of

Run 400 M
28kg kb swing x 21
pull ups x 12

time: 11:10

I would like to do this WOD running on a surface other than the treadmill. I think that I can definitely do sub 10 minutes as I really didn't fatigue and didn't break up sets or rest other than chalking up my hands before each set of pull ups. Treadmill took 30-40 seconds to get going up to 10+MPH. I was mentally prepared for the same feeling as "Eva", but this was not even close.

[Aaron Ryan]

Wednesday 10:30 am

Row 1k, ADWU, practice a couple of reps from the WOD.

WOD # 1

5 rounds for time

28kg kb snatch x 3 each
250 lb tire flip x 6
burpees x 9

total: 11:02
--------------------
workout # 2 - 2:30 pm

warm-up: quick ADWU, practice a few reps of each exercise from the WOD

WOD

5 knees to elbows
10 wall ball - to the top of the wall ~ 11-12'
15 double-unders

10 rounds for time

total: 12:01

I felt really good for both work outs today. I am glad that nothing is bothering me at the moment.

[Aaron Ryan]

Thurs workout - 10:30 am

warm-up: ADWU, DB shoulder warm-up, practice a few reps of each exercise from the WOD

WOD #1

18, 12, 6

Power Snatch - 115 lbs
DB Thrusters - 40lbs

Time - 8:39

Rest 15-20 min.

WOD #2

Run from fire hydrant to fire hydrant (~ 200m)
18 burpees
Run from fire hydrant to fire hydrant (~ 200m)
12 burpees
Run from fire hydrant to fire hydrant (~ 200m)
6 burpees

Time - 6:37

I was really fatigued from the previous days work outs. I wasn't really sore, but over all fatigued. I tried setting the barbell down each rep for the power snatch but that ended up tiring me out to much. I think that I would be able to do that work out faster if I was not so fatigued.

[Aaron Ryan]

Saturday 12 noon

Warm Up: Row 1 k, ADWU

KB Snatch - 32kg x 5 each, 40kg x 1 each,

WOD:

Start a running clock

start with:

- 24 kg kb snatch x 5 each, 24 kg swings x 10, rest until the clock is at 60 seconds.

at the 1 minute mark
- Row 100M, rest until the 2 minute mark

repeat 5 times.

-------

Snatch 40 kg x 1 each x 7

====

Saturday 3 pm

I wanted to do something with more kb snatches and pull ups my my hands hurt too much from the kb work earlier. I decided to practice muscle ups instead. I played around for about 30 minutes and actually was able to get 2 kipping muscle ups (knees bent, feet off the ground). I attempted a third one several times and finally had to jump into it to get it.

I tried bb jerk but my right shoulder hurt so I stopped.

[Aaron Ryan]

Sunday 11:30 am - WOD # 1:

115 lb Front Squat/Chest to Overhead Ladder (without racking the bar or taking more than 10 seconds between reps):

Result - 5 full rounds. I can not keep my elbows up after the 3rd round. I did split jerks this time in the stead of push press.

=====

12:30 pm - WOD # 2:

AMRAP in 10 minutes of

5 butterfly kipping pull ups
10 box jumps @ 24"

Result: 8 rounds + 5 PU/6 box jumps

===

1:30 pm - muscle up practice:

I got 2 right off the bat and then could not get another after about 30 minutes of failed attempts. I finally started jumping into the pull and then doing ring dips. I did about 15 total dips.

====

3:30 pm - sprints

~ 800 meter jog then
~ between ~150 - 200 Meter sprint*, rest 60 seconds x 10
~ 800 meter jog

total time: 25:24

I would not bet on the accuracy of the length. It could have been much less or much more, but took 25 to 30 seconds each sprint.

[Aaron Ryan]

Monday - Warm up & stretch

Tues workout - 10:30 am

warm-up: row 500m, ADWU, DB shoulder warm-up, practice a few reps of each exercise from the WOD

WOD

10 KB American Swings - 32kg
10 burpees
10 Wall Ball - 20lbs (to the top of the wall ~ 11-12')
10 Box Jumps - 24"
10 Pull-ups
10 double-unders


4 rounds for time

Time - 14:57

[Aaron Ryan]

Tuesday 4:20 pm

Warm up: Row 500, Good Mornings

Deadlift - 135 x10, 225x5, 275x3, 315x3 345x3

Including warm up I had 15 minutes to complete this. I was 4 minutes late for my 4:35 pm meeting, but it was well worth it.

======

Tuesday 8 pm

Warm up: Jog .25 miles

WOD # 3

"Helen"

3 rounds for time

Run .25 miles
21 KB American Swings - 24kg
12 (Butterfly) Pull-ups

Time - 10:45

This time I started the treadmill at 11 MPH and jumped on for the first round before started the clock, I think that was the reason I beat last weeks time. I was very excited that I was able to get a little bit of a rhythm on the butterfly kipping earlier today so I wanted to do another WOD with them. I was so fatigued that the pull ups were broken up into several sets. I ran at 11 MPH the first round, 10 MPH the second and 10.5 then 11 MPH on the third. I will rest tomorrow because I do not have time to work out and then try to do 2 or 3 WOD on Thursday.

[Aaron Ryan]

Wednesday & Thursday rest days

warm-up: Jog 1/2 mile outside, Row 500 M, ADWU, OHS - 45x5, 65x5, 105x5,

WOD:

Against a 6 min. running clock. Run 800m + max rep OHS with 115lbs

Result: 16 reps

I am definitely not feeling 100% today. Just running was hard for me (not running hard, just warming up got my HR up and was a struggle) and my left bicep is really bothering me. I think that I just went a little too hard on Tuesday and have not fully recovered. It is likely that I will skip the second WOD and try to fully recover to go 100% on Sunday or Monday. I think that with proper rest I will be able to go all out next Saturday for the qualifiers.

[Aaron Ryan]

Friday 2 pm

Warm up - Row 500 M, ADWU, practice a few reps from WOD # 2

WOD # 2

max rounds plus reps in 10 min. of 7 thrusters @ 115 lbs, 12 KB swings @ 24kg, 7 pull-ups

result - 6 rounds

I felt a lot better for the 2nd WOD than the 1st. I would say I felt about 80% for the 1st and 95% for the 2nd. I wore my Do-wins for this WOD and I will definitely wear them during the qualifiers. Today was the first time that I ever felt a rhythm for thrusters. It was hard to swing in the Do-wins, but with that weight it was not a problem. My bicep hurt a little during the warm up but has felt fine since. I did all sets/reps unbroken except for the 5th set of pull ups which was 5+2.

[Aaron Ryan]

Monday 11:45 am

Against a 6 min. running clock. Run 800m + max rep OHS with 115lbs

Result: 20 reps (4 more than Friday, my ohs sux, I need to get jakt before this weekend).

=====

Monday 4 pm

max rounds plus reps in 10 minutes of:

115lb thruster x 7
24 kg swing x 12
pull ups ( chest to bar) x 7

result - 5 rounds (1 full round less, but I did not do chest to bar on Friday).

chest to bar is so much harder. My grip did not fatigue this time.

[Aaron Ryan]

Tuesday 8 am

Quick ADWU, jog .26 miles

Start a clock and run .52 miles every 4 minutes

1. 3:02
2. 3:08
3. 2:52
4. 1:20 (.26 miles)

[Aaron Ryan]

Saturday 9:40 am

Against a 6 min. running clock. Run 800m + max rep OHS with 115lbs

Result: 22 reps [+ 3 that did not count (6 more than Friday, 2 more than Monday)]

=====

Saturday 1:40 pm

max rounds plus reps in 10 minutes of:

115lb thruster x 7
24 kg swing x 12
pull ups ( chest to bar) x 7

result - 4 rounds + 1 thruster (I did so many damn swings that didn't count because they wern't "bottoms up". This was my worst attempt because of this)

[Aaron Ryan]

Sunday 8 am - CrossFit Qualifiers day 2

Workout C1
In 6 minutes, work up to a max squat clean to overhead.

Result - 205lbs*

Workout C2
At the immediate conclusion of Workout C1, perform the following for time:
Sprint 50m
25 Burpees
100-yard Walking Lunge
Then 5 Rounds of:
- 15 Dumbbell Shoulder-to-Overhead (40lbs)
- 100-yard Dumbbell Farmers Walk (40lbs)
Then 25 Burpees
Row 500m
Run 450 yards

Result ~23:30. I wasn't listening to my time because I thought I had to do the 25 burpees, row and run 5 times, in the stead of once. Because of this I sandbagged a whole lot and am pretty disappointed with my time. My fault for not being sure and for sandbagging. At least I got a pr on the C&J :)

*PR

[Aaron Ryan]

Monday 10 am - active recovery

Row 1000 meters, ADWU, practice butterfly kipping, static stretching

[Aaron Ryan]

Tuesday 2 pm -

Warm up: Row 500M, ADWU, Light weight deadlifts

Deadlift Singles: 275lbs, 315, 355, 385*

*PR

Cool Down: Run .5miles

[Aaron Ryan]

W, Th & Friday:Active Recovery with Rowing, ADWU and Static stretching

Saturday 12 Noon: Row 1k, ADWU, Practice a few reps from the WOD

WOD

5 Rounds for time of

Pull Up x 5
40lb DB Push Press x 10
24.5" box jump x 15

Result: 8:30

Rest~10 minutes and then

As many reps in 3 minutes of
20" jump

Result: 64

[Aaron Ryan]

Sunday 12 Noon

Warm Up - Same ol' same ol', light C&J's

Clean & Jerk Singles- 135lbs, 155, 185, 205 x fail x 2, 195 x2, 185x5

Ab Wheel- 10x3

Run 1 mile & Stretch

[Aaron Ryan]

Monday 9:30 am

ADWU

Overhead Press - 45lbs x 15, 75x10, 95x5, 115x5, 135x3

Romanian Dead Lift - 45lbs x 10, 95x8, 115x8, 135x8

Single Arm Dumbbell Row - 45lbsx10, 90x5, 100x5, 105x5

Run .5 miles & stretch

[Aaron Ryan]

Tuesday 11 am

Squats - 135lbs x 15, 155x15, 175x15

[Aaron Ryan]

Wednesday Rest Day

Thursday 10:30 am

Row 1k, Long ADWU and practice reps from the WOD

WOD

4 rounds for time:

5 Deadlifts - 185
10 Burpee Box Jumps to 24" box
15 DB Bent Over Rows - 50lbs
20 Double-unders

Result: 14:46

The last time that I did this I did a round while Gabe rested and vice versa. I remember how hard the Deadlifts and Rows were (rounding of the lumbar spine and excessive rounding of the thoracic spine etc). It took 31:30 for both of us to finish all 4 rounds mainly because each round took me so long.

[Aaron Ryan]

Friday 10 am

Row 1 k

Power Clean - 95x3x2, 115x3, 135x3, 155x3, 175x1x5

Handstand Push-Ups - 2x2, 3

Knees to Elbows - 7x2, 10

Decline Sit-ups - 5x2, 6

As reps as possible in 3 minutes of 12" box jump

Result: 122 reps

Run .5 miles

My right groin felt strained/pulled while on the erg. Last week my left groin was irritated.

[Aaron Ryan]

Saturday 12 Noon

Row 1 k

Row as many meters in 30 seconds, rest 60 seconds x 10

1) 156m
2) 163m
3) 169m
4) 165m
5) 166m
6) 167m
7) 166m
8) 165m
9) 165m
10) 170m

[Aaron Ryan]

Sunday Rest Day

Monday 10:30 am

M1D1 - Overhead Press 95x5, 110x5, 125x6+1pp

WOD

21-15-9 reps of

20lb Wall Ball
32kg KB Swing
Double Unders

Result: 6:28

I have felt really fatigued since yesterday. I woke up with a sinus infection yesterday and took 4 naps through the course of the day. The pressing felt much harder than it should have. I will try next weeks prescribed weight and then decide whether or not to lower my 1RM. The swings felt harder than they should have so it slowed down the WOD.

[Aaron Ryan]

Tuesday 10 am

M1W1D2

Deadlift (used the thicker bar) - 225x5, 260x5 (hook grip, felt slippery)
295x10 (most reps were sloppy and I stood up between)

Good Mornings - 135x5x3

Ab Wheel - 12x3

Run 1 mile ~ 9:02
?*

[Aaron Ryan]

Wednesday 10 am

"Fight Gone Bad" (Task Priority)

3 rounds for time of:

Wall-ball: 20 pound ball, 10 ft target. ( 20 Reps)
Sumo deadlift high-pull: 75 pounds ( 20 Reps)
Box Jump: 20" box ( 20 Reps)
Push-press: 75 pounds ( 20 Reps)
Row: calories ( 20 Calories)

Result - 17:21 (1st round 5:38, 2nd round 6:28, 3rd round 5:15)

The BB for the push press and SDLHP was 72lbs. The box was 24".

I really did not want to do this today, but I already talked myself out of it yesterday and the day before. I was really hoping to finish before 17 minutes because that is the prescribed time and I did exactly 300 reps last time. Assuming I would have had someone start and stop the timer, and have the erg set up for me it would have been closer to 17. Oh well.
________

[Aaron Ryan]

Friday 11:30 am

1 on 1 Kickboxing session with Alex at AKA.

Towards the end of class I landed on my right ankle wrong and i think I lightly strained my extensor digitum longus. At first I thought it was dorsiflexion that was painful, but now I realize there is only pain if I dorsiflex and then extend my toes. I don't think that it will bother me too much if I take it easy the next few days.

[Aaron Ryan]

Friday 3 pm

M1W1D3

Squats - 145x5, 170x5, 190x7

RDLs - 135x8, 135x10, 135x12

I felt pretty for this work out. I went pretty hard in Kickboxing earlier, so maybe I just wasn't fully recovered. My right QL felt really tight after I cooled down from kickboxing, I assume from the excessive lateral flexion.

[Aaron Ryan]

Saturday 8:30 am

Bike ride to work, 6.5 miles. 30:29

Ab Wheel - Hold at bottom for 10 seconds, 10 second rest x 9 (the interval timer did not start on the first one, so I did 1 plus the intended 8).

Knees to Elbow - x 6, x 7, x 8

My right ankle hurts and is really stiff. It wasn't so bad yesterday, but I could not move it with out pain when I woke up today. After icing it and slowly moving it around I was able to walk with out pain and then was comfortable riding my bike.

[Aaron Ryan]

Sunday - Rest/Active Recovery walked ~ 5 miles

Monday 9:30 am

M1W2D2

Deadlift - 245x3, 275x3, 310xAMRAP = 16 (the first 7 felt good, the next 9 felt sloppy and I had to take 2 or 3 steps back and forth in between each rep because I felt very lightheaded. My D:'s have never felt so good).

DB alternating press (pronated grip) - 20x10ea, 22.5x10ea, 25x10ea, 30x10eax2

Assisted Pull-ups (neutral grip) - #14x10, #13x8x2, #13x7

Tricep Rope Push-Downs - 42.5x10, 50x10, 52.5x10x3

Farmers Walk - 110lbs each. I walked from the rack to the steps and back. I set them down and grabbed chalk after I reached the steps.

My left shoulder has been feeling better the last few weeks since I had a rolfer work on it. My right ankle is still bothering me but feeling better.

I also have been experimenting with a very low-carb diet. Let's give Ketosis anther shot now that I do not have an event that I am training for.

[Aaron Ryan]

Tuesday 10 am

M1W2D1

Overhead Press - 100x3, 115x3, 130x7 + 3PP (I started each set with 1 PP/did not count those as reps)

WOD

3 rounds of

40lb DB Push Press x 25
Walking lunge x 25 each
Double Unders x 25

Result: 11:38

My back feels pretty good despite the Deadlifts from yesterday. I took contrast showers right after and iced my back last night. It was a little tight this morning but I took more contrast showers and it has felt better. My left shoulder has not felt so good in a long time, I was I could say the same for my right bicep (chronic) and my right ankle (acute).

[Aaron Ryan]

Wednesday 8 am

"Grace" 135lb Clean & Jerk, 30 reps for time

Result: 3:47* (Clock said 3:50, but it took at least 3 seconds transition to start and stop the timer)

Good Mornings - 80x8, 90x8x2

AB Wheel - Practice standing roll outs.

First 6 reps of the WOD I set the bar down and I dropped it almost every other rep. My glutes are a little fatigued from the lunges yesterday and I believe this caused me to use my quads more than normal for the Jerk/Push Press. My shoulder continues to feel better every day, Rolfing sessions, FTW!:)



*PR, the goal was sub 4 minutes so I am happy with this time.

[Aaron Ryan]

Friday 11 am

M1W2D4

Squats - 155x3, 180x3, 200x7 (I did these barefoot and it felt much better than any shoes)

Decline Sit-ups - bw x 8 x 2, bw x 6 (Did these with a straight back, no "crunching")

Back Extension - 35x8, 45x8x2

Run .5 miles

My lower back was really tight today, most likely from the deadlifts on Monday

[Aaron Ryan]

Saturday 12 Noon

Train your Trainer Work out

The Chipper from the CrossFit NorCal qualifiers

25 Burpees
100-yard Walking Lunge*
Then 5 Rounds of:
- 15 Dumbbell Shoulder-to-Overhead (40lbs)
- 100-yard* Dumbbell Farmers Walk (40lbs)
Then 25 Burpees
Row 500m
Run 450 yards

Result 27:28

*I did "6 passes" from the stairs to the Hammerstrength Row. (42 tiles @ 24" +18 inches) x 6 = 6,264", or 174 yards. Good math by my C0-Manager.

I wish this would have been the correct distance as I busted my ass this time and would have blew my time out of the water.

My low back is extremely tight and very painful. I almost had to cancel this session due to the pain, but figured that I would at least show up and hope that there were no heavy Deadlifts. I think that my back is bothering me do to the amount of bodywork that I have been doing and the accumulated amount of time that I am slightly hunched over my clients.

I got this idea from Gabe as he mentioned that he had done the Train your Trainer auction at FIT. Thank you for the great idea.

[Aaron Ryan]

Monday 11 am

Strict Standing Over Head Shoulder Barbell Press - 110x5, 125x3, 135x5+1 PP (each set started with a Push Press that I did not count as a rep)

Tricep Rope Pushdown - 42.5x12, 50x2x4

Dips - bw x 5 x3

COC Gripper # 2 - Left side: x 3, x4x4, Right side - x5x4, x 4

[Aaron Ryan]

Tuesday & Wednesday Rest days due to lack of free time

Thursday 10:30 am

Deadlift Singles - 275, 315, 355 failed. I felt really strong today but I know that I was missed this rep because my back had been bothering me so much over the last week. I also did the hook grip instead of over/under, so that probably attributed to the missed rep. I was hoping to hit a pr but I am glad that I was able to do what I did with no pain.

I tried a few kipping pull ups but I could feel my bicep a little strained still.

I practiced double unders for about 5 minutes.

[Aaron Ryan]

Friday 11:30 am

Power Clean & Split Jerk Singles - 135, 155, 185, 195, 205, 215 failed x 2, 215*, 220 failed x 2, 220*

Single Arm Row - 90x5, 100x5, 110x8 each

Row 100M, Rest 20 seconds x 8:

1) 18.5 2) 17.9
3) 18.1 4) 18.3
5) 18.6 6) 18.7
7) 19.0 8) 19.3

*the pr's were on the jerks, I don't know what my power clean pr is. I think that I could have gotten away with the full squat clean, but I did not want to risk straining my back again.

[Aaron Ryan]

Saturday 6:30 am

'Pre-Wedding Burpee Typhoon'

100 burpees: 9:19

I think this is slower than last time, but I do not think that I did the overhead clap.

[Aaron Ryan]

Sunday Rest Day

Sometime Monday or Tuesday

21-15-9 reps of

20kg DB Thruster
20kg DB Hang Clean

Time:8:32

This was way harder than it should have been. I was on a really low carb diet and then had 0 carbs kind of on purpose, kind of due to lack of quality choices for 3 or 4 days. A little bit of jetlag might have contributed as well.

[Aaron Ryan]

Active Recovery/Swimming the day after the last work out

Today early in the morning

2 Rounds

Run ~ 400M
25 Push-Ups
Run ~ 400M
25 Squats
Run ~ 400M
25 Sit-Ups
Run ~ 400M

I didn't try to push it too hard on this work out. Between napping at the beach, by the pool, on the boat and sleeping I have rested about 30-32 hours out of the last 2 days.

[Aaron Ryan]

I think Saturday in the early morning

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

I warmed up with 10, 12.5, 15 & 17.5kg dbs and then switched to 20kgs. On the 3rd set my lower back started bothering me so I stopped. It has been bothering since this work out for the last few days.

Randomly I have been eating so much bacon and working out less and I think I am getting leaner. I will probably rest a few more days as I have not taken any time off in a long time.

[Aaron Ryan]

Sunday to Saturday rest/active recovery days

Sunday 11 am

Jog ~ 1.5 miles in about 12 minutes

Stretch

I didn't sleep at all Friday night as I was on a plane all night. I took several naps yesterday because I was so tired.

My body is extremely tight and achy from being on a cramped plane. My left hip started bothering me after the 10.5 hour flight to Fiji and then my back started hurting after that. After resting for several days it felt better but then was exasperated on the flight home.

I ate hardly any carbs in the last 2 weeks partially because I planned and partially due to the lack of quality sources. I ate some sort of Muesli twice, but it had lots of milk in it. 3 or 4 days out of each week I had vegetables but did not eat any fruits the whole time I was gone. I ate so much bacon and lost a little more than 5 pounds since the last time I weighed myself.

[Aaron Ryan]

Monday 10:30 am

M2W1D1

SOHP - 95x5, 110x5, 120x7+2 push press (each set was started with a PP that did not count as a rep)

Neutral Grip Gravitron Pull-Up - "12" x8x3

DB Bicep Curl - 12.5lbs x 12 each x 3
(
Tricep Rope Press Down - 50x12x3

Run .5miles

COC Gripper # 2 - did several sets while stretching

My prescribed weight for the press was 122.5lbs. I rounded down because I was feeling weak. Last month I did 6 reps at 125lbs. I did the bicep curls in attempt to rehab the left side. I have been taking it easy for almost 6 weeks and it does not feel all that better.

[Aaron Ryan]

Tuesday 10:30 am

OH Squat - 95x5x3

Front Squat - 95x2; I stopped because my back did not feel good.

Erg Intervals - 30 seconds on, 60 seconds rest

1) 156M
2) 160M
3) 158M
4) 155M
5) 152M

5 minute cool down on the arc trainer

I am definitely not feeling 100%. I am jet lagged and did not fall asleep until well after 3 am. I am still really tight and achy from the flight Saturday night.

Randomly my skin is breaking out. I am hoping that this is due to the cheap oil from all the massage I had last week and not some side effect of ketosis.

[Aaron Ryan]

Wednesday 9 am

AMRAP in 5 minutes of

40lb DB Push Press x 10
15lb Med Ball Slam x 15
Double-Unders x 20

Result - 3 1/3 rounds

SA DB Row - 70x10, 80x10, 85x10

Run .5 miles

Stretch

[Aaron Ryan]

Thurs - rest day

Fri workout - 10am

warm-up: ADWU, jump rope

kickboxing practice hitting focus mitts for about 20 min.

Power Clean and Jerks - 95lbs x 3x2, 115x3, 135x1x3 (I may have done doubles or triples but I don't think so).

Stretch - My back felt much better today while stretching. It is still tight and I think it will be another week or 2 before it is 100%, but at least I have made some progress.

[Aaron Ryan]

Saturday 12 Noon

AMRAP in 10 minutes

Handstand Push-Up x 3
18" Box Jump x 8
16kg KB Swing (Freedom Swings/American, haha) x 16

Result: 4 Rounds + HSPU's + 4 box jumps

I had intended doing 4 HSPU's in each round but realized I couldnt do that many consecutively on the second round (I did 4 the first round).

Tricep Double Rope Press Down (1 Rope in each arm) - 42.5x12x4

Other notes - I did power cleans not full cleans yesterday.

[Aaron Ryan]

For time
30, 20, 10

Box Jumps - 24"
DB Bent-over Rows - 35lbs
Wall Ball - 14lbs (10+ foot target)
KB Swings - 24kg (American)

Time - 17:12

The box jumps killed me. My conditioning is definitely decreasing but so is my bodyfat so I will continue on with my "diet" for a little bit longer.

[Aaron Ryan]

5 pull-ups
10 push-ups
15 squats

AMRAP in 10 min.

Result - 3 Squats short of 8 Rounds

I am very glad that my left bicep did not bother me for this workout.

[Aaron Ryan]

Wednesday 10 am

SOHP - 100x3, 115x3, 130x5+0PP (Last time I did this weight/rep scheme I did 7 strict + 3PP. I am definitely weaker as of late).

SA DB Row - 75x5, 80x5, 90x5

Tricep EZ Bar Pressdown - 42.5x15, 50x12, 50x10x2

COC Gripper # 2 - several sets of 3-5 reps

Static Stretch.

My chest is very sore from the push-ups yesterday. I have not done any "sagital plane pressing" for months. I am glad that my bicep still feels okay after the pull-ups yesterday.

[Aaron Ryan]

Friday 9:30 am

Power Clean & Jerk - worked up to 135lbs and did several singles at this weight focusing on improving technique from the feedback of Gabe. I felt that I made a lot of improvements on the jerk, but I still need a lot of work.

AB Wheel - 3 sets of 8 and then hold at the bottom position with a PPT and contracted glutes for ~10 seconds x 10

Neutral Grip Pull-Up - bw x 3

NG Towel Pull-Up - bw x 3 x 3 (I was happy that my grip was not a limiting factor, but not happy that I could only do 3 pull-ups).

[Aaron Ryan]

Saturday 9 am or so

Front Squat - 95x5, 115x3, 135x3, 155, 175, 185

Bench Press - 95x5, 135x5, 185x3, 205, 225

"Board Press" (I used 2 10lb bumpers and 2 technique plates stacked on my chest/torso) - 135x10, 185x6, 155x10x2
(
DB Bicep Curls (Sup.) - 30x10, 35x10, 30x10x2

Overhead Tricep Rope Ex - 42.x10x4
(
DB Bicep Curl (Neutral to Sup.) - 25x10x4 (both arms at the same time as I was too impatient to do them separately).

My FS felt more sturdy than ever, I didn't want to go too heavy as my back is not 100%. My left bicep felt good for the curls, I think I should do these more often.

[Aaron Ryan]

Monday 10 am

15-12-9 Reps of

95lb Overhead Squat
95lb Push Press
Pull-Ups

Result: 10:41

Each set of pull-ups were broken in two and the OHS and PP were done unbroken. I feel like my strength and conditioning were both a little bit better today and was ache and pain free. I did feel my left shoulder move during one of the pull-ups. It felt like the head of the humerus was slightly jammed and that it was pulled out. There was no pain so I will have to see how it feels over the next few days.

[Aaron Ryan]

Tuesday 10 am

5 RFT of

5 Deadlifts @ 225
7 Dips
9 Wall Ball @ 20lbs
11 Double Unders

Time: 9:22

My left shoulder is a little sore today from the pull ups yesterday. The first 2 sets of dl's were really slow and definitley added a lot of time. I was warmed up by the 3rd set and went a little faster for the last 3. My glutes are pretty sore from the overhead squats yesterday.

[Aaron Ryan]

Wednesday 9:30 am

SOHP - 100x5, 115x3, 130x3 (I felt really weak today)

WOD

4 RFT

10 Tire Jumps ~18"
10 Burpees
10 Sledgehammer swings, each side @ 16lb

Time - 9:50, I was interrupted by someone asking me questions about my awesome sledgehammer, but it didn't add too much time. My legs are still really sore from the last couple of days.

[Aaron Ryan]

Friday - 11:15 or so

Clean & Jerk - 135 x several singles, 155, 175, 185, 205 missed x 5

I think that with feedback I could have got 205 and even heavier. It did not feel too heavy, I just kept leaning forward on the FS. I did so many "farmers walks (110lb ea, 105eac, 100ea all the way down to 10lbs) about an hour later because the gym was getting rid of the old DB's and I put most of them in my wife's and my cars and next to several of the trainers cars so they could take them. My back is a little tight most likely from the combination of C&J and carrying these DB's ~80 yards and more.

[Aaron Ryan]

Saturday 9 am

Bench Press - 155x3, 180x3, 200x4

Close Grip Board Press - 145x10, 155x10x4
(
DB Bicep Curl (Neut to Sup) - 25x10x5

Incline Close Grip Push-UP - I started at the 3rd hook from the bottom and went to failure then moved up to the 4th hook and 5th hook x 3 sets
(
Bicep Hammer Curl - 20x10x3

EZ Bar Skull Crusher - 55x10x3
(
EZ Bar Curl - 55x10x3

My Grip was fatigued from moving all of the DB's the day prior. My BP is weak and my back is a little sore I think mainly from picking up all of the DB's off the ground as it is hard to get into a good lifting position when the weight is that close to the ground.

[Aaron Ryan]

Sunday 9:30 am

Back Squat - 135x5, 155x3, 185x3. My BS is weak like everything else. This is the first time in over a month doing these and I felt weaker than when I did FS and OHS this week.

WOD -

5 RFT

1 Handstand Push-UP (arched back, top of head to ground)
10 Pull-Ups
10 Box Jump @ 24"

Result 6:46

Ab-Wheel - 8x3

I was going to do a whopping 2 HSPU's per round but my triceps are too sore from yesterdays WO. I did the Pull-Ups and Box Jumps unbroken and fairly fast but I had to rest each round before I could do the HSPU.

[Aaron Ryan]

Tuesday 11:53 am

"Grace" 30 Reps of 135lb Clean & Jerk

Result - 4:00 (I started my own clock then had to get set up)

3 pm

"Tabata Something Else", 4 cycles of 20 seconds on 10 seconds rest:

Pull-Ups: 7 (10, 10, 8, 7)
Push-Ups: 7 (12, 11, 7, 7)
Sit-Ups: 9 (9, 9, 9, 9,)
Squats: 12 (14, 12, 12, 12)

I had very limited time for the first WOD. I practiced a few reps @ 95lb, 115 and 135 and that was all I did for warm up. I dropped the bar each rep and did Power Jerks.

Half way through the second WOD I realized that the prescribed set scheme is 4 minutes (8 cycles) of each exercise, not 4 cycles of each. Oops.

Previous Grace times:

4/21/10: 3:47
2/02/10: 4:18
10/26/09: 5:46
8/18/09: 5:40

[Aaron Ryan]

Wednesday 10 am

Deadlift - 225, 275, 315, 345

I remember feeling light-headed immediately after doing 345 and the next thing I remember my whole body was spasming and I was on the floor. 345 felt better than 315 as far as not rounding my lumbar spine and I felt fine right before and after the DL. The only changes that have made as of recent are eating a very low-carb diet and I have been more stressed. I don't think either have anything to do with blacking out, but I am noting these changes in case this ever happens again.

[Aaron Ryan]

Thursday 9:30 am

Row 5k - 20:54

rest ~ 2 minutes

Row 500M - 1:40

For the 5k I tried to keep a 2:00/500M pace and would intermittently sprint and then cruise. There was no rhyme or reason, I just wanted to do something with little impact as I am sore from my massage yesterday.

[Aaron Ryan]

Saturday 9:15 am

Bench Press - 175x5, 195x3, 225x2

Squat - 135x5x3

SA DB Row - 70x10, 80x10, 90x10

Close Grip "Board Press" - 165x10x3
(
DB Bicep Cuel (Neut to Sup) - 25x10x3

OH Tricep Rope Ext. - 42.5x10x2
(
DB Hammer Curl - 25x10x2

My WO was interrupted so I did not get to work my gunz as much as I wanted to. My bench is really weak, but at least I didn't black out today. The modified board press is my favorite exercise right now.

[Aaron Ryan]

Sunday Mostly Rest save for helping friends move.

Mon workout - 8:30 am

warm-up: cable external rotations x 15ea x 2, serratus push-ups x 10 x 2,

Muscle Snatch + OHS - 45lbs x 3, 95lbs x 3

Power Snatch + OHS - 95lbs x 3

Snatch - 95lbs x 3 x 3

Clean + 2 Front Squat - 95, 135, 155, 185, 205xfailx3

Ab Wheel - bw x 10, pause at the bottom for 10 secs/rest for 10 x 4, bw x 10

I wanted to attempt 205 Clean again but my lower back started aching just slightly. Not a whole lot, but because it has been bothering so much as of late I decided to stop.

[Aaron Ryan]

Tues workout - 8:15 am

warm-up: DB shoulder warm-up, upper body mobility, bench press - 45lbs x 10, 95x10

Barbell Speed Bench - 135lbs x 3 x 8 (only rest was when workout partner was doing his set ~ 30-40 sec)

Incline DB Bench - 40lbs x 10, 45x10, 50x10, 55x10

Dips (slow, strict, full ROM) x 5 x 5

Pull-ups (a variety of different grips, slow, strict, full ROM) x 3 x 8 (rest ~ 30 sec - 45 sec between sets)

Barbell Bent-over Row - 95lbs x 10, 115x10x3

DB Shrugs (with a bit of hip extension and a calf raise) - 80lbs x 5, 90x5, 100x5x3


Tricep Rope Extensions - 42.5 x 15 x 3

My left bicep started bothering me again for the pronated grip pull-ups. Towel pull-ups did not bother it, but bicep curls did. I am bummed because I thought that it was getting better.

[Aaron Ryan]

Wednesday 9 am

4 RFT of

24kg KB Snatch x 5 each
16lb sledgehammer swing x 10 each
24kg KB American Swing x 15

Result - 9:39 minus starting and stopping the clock.

I told myself that if I could not do 3 rounds in 6 minutes that I would have to do a 4th.

[Aaron Ryan]

Thursday 8:30 am

Clean & Jerk - 135x3, 165x1x2, 185-missed the jerk, 185, 195, 205, 210*, 215*

*I was going to be happy with 205 because I couldn't even do a full clean at that weight earlier in the week. 205 felt easy, 210 was sloppy and 215 felt like my best rep. I missed the jerk at 185 because it was too slow. The second try flew out of the rack position.

[Aaron Ryan]

Barbell Bench - 45lbs x 10, 95x5, 115x5, 135, 155, 175, 195, 215, 225, 225

Dips - x 5, x 13, x 9

[Aaron Ryan]

Monday - 10:30 am

warm-up: ADWU, DB shoulder warm-up, barbell specific warm-up, a small amount of rowing

WOD

Barbell Complex - 95lbs

1. Muscle Snatch
2. Power Snatch
3. Snatch
4. Power Clean
5. Clean
6. Deadlift
7. RDL
8. Hang Power Clean
9. Push Press
10. Power Jerk
11. Good Morning
12. Squat
13. Lunge R+L with barbell on back
14. Split Jerk from back

2 times through

row 500m

3 rounds for time

Time - 14:28

a few hours after this work out my shoulder started aching. There's not a certain ROM that bothers it and it feels more like the joint than any part of the rotator cuff.

[Aaron Ryan]

Tues workout - 10:30 am

Barbell Speed Bench - 145lbs x 3 x 8 (only rest was when workout partner was doing his set ~ 30-40 sec)

Incline DB Bench - 40lbs x 8, 45x8, 50x8, 55x8, 60x8

Dips (slow, strict, full ROM) x 5 x 6

Towel pull-ups x 3 x 8

Seated Dual Cable Row - 100x8, 120x8, 140x8x3

My right shoulder was a little achy on the bench press and it seemed to move through the ulna on the same side. The lower humerus, elbow and radius all seemed fine. I have never had a pain like this so hopefully it is random.

[Aaron Ryan]

Wednesday 10:30 am

Back Squat - 135, 155, 175, 195, 225x1x2, 235, 245, 255*

Ab Wheel - x10x3

Knees to Elbows - x5, x6, x 5

My right Ulna starting aching during the ab wheel. It wasn't as prominent as it was yesterday, but it was there slightly. The pain of pain is new to me and I can't even really describe it. My right shoulder felt fine during AW and K2E which was relieving.

* The last time I did BS singles I think I did 225 and I used 240 for my 1RM for the 5/3/1 program, so even though I felt weak today I think it was a PR (?).

[Aaron Ryan]

Thurs workout - 10:30 am

warm-up: quick ADWU, practice a few reps of each exercise

"Fight Gone Bad"

1 min. each exercise, 1 min. rest between rounds, 3 rounds for max reps

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Result - 301 total reps

[Aaron Ryan]

Fri workout - 10am

warm-up: DB shoulder warm-up, cable external rotations x 15ea x 2, serratus push-ups xADWU, barbell specific warm-up

Clean & Jerks - 95lbs x 2, 135x1, 155x1, 185x1(clean w/o jerk), 185x1

Bench Press (wider grip than usual) - 45lbs x 5, 135x1, 155x1, 185x1, 205x1, 215x1, 225x1

Notes - 185 CJ was harder to do than 215 last week. The BP felt easier, most likely do to the wide grip.

[Aaron Ryan]

Sat & Sun - rest days

Mon workout - 10 am

warm-up: cable external rotations x 15ea x 2, serratus push-ups x 10 x 2, quick DB shoulder warm-up, ADWU, barbell specific warm-up

Power Clean & Jerks (singles) - 95lbs, 135, 155, 185x1x5 155x1x3

Death by Clean & Jerks - 115lbs
1 rep the 1st min., 2 reps the 2nd min., etc. - continue until you can't complete the reps within the min.

result - completed 9 rounds and did 8 reps of what would have been the 10th.

[Aaron Ryan]

deadlifts - 135lbs x 3, 185x3, 225x3, 275x1, 305x1, 335x1 (This felt easy but I got light-headed not unlike when I blacked out a few weeks ago).

WOD:

5 Deadlifts - 255lbs
10 Burpee Box Jumps to 24" box
15 DB Bent Over Rows - 50lbs
20 Double-unders

4 Rounds for time

Time - 14:28

I did this work out once before with 185lb DL and it took 14:46. I also did that weight with Gabe as "you go, I go" and it took me 5-6 minutes per round.

My back was rounded a lot for the BD Rows and I used a lot of leg bounce for a fair amount of the reps.

[Aaron Ryan]

DB Press - 30x5, 45x5, 55x3, 60x3, (80lb PP failed to fully extend elbows)

NG Pull-Up - x 5

Towel Pull-Up - x 5 x 4

DB Curl (NG to Sup.) - 30lb x 10 x 3
(
DB Skull Crusher (NG) - 30 x 10 x 3

DB Hammer Curl - 30x10x3
(
DB Kick-Back - 8lb x 10x3

COC Gripper # 2 - x5x5

[Aaron Ryan]

WOD

4 rounds for time:

15 Wall Ball - 20lbs (throwing at least 10 feet high to side of building)
15 KB High-pulls - 24kg
15ea Sledge Hammer swings to tire - 16lbs
15 Slam Ball - 20lbs
Farmer's walk - 110lb DB's first two rounds, 32kg KB last two rounds ~ 60 yards

Time - 19:02

I felt pretty good today as this was such a "grind" at a moderate intensity. I feel like my endurance is good but high intensity work outs are extremely hard.

Yesterday I felt impingement in my left shoulder during the tricep kick-back. It felt fine today which is relieving.

[Aaron Ryan]

Saturday 11 am

Power Clean & Jerk - 95x3, 135x3x5, 185x1x3

WOD

AMRAP in 20 minutes

Max Effort:
a) 30lb DB shot put x 5 each
b) Clapping Push-Up x 10

45lb plate OH Lunge ~ 90 yards
Run carrying 20lb ball ~ 270 yards

Result - 2 Rounds + 4 push-ups.

This work out sucked. The lunges took everything out of me and it was hard to recover after the first set. Other than that my body felt good today.

[Aaron Ryan]

Monday 12 pm

4 RFT of

Run 1/4 mile
20lb D-Ball Press, 10 reps each
16lb Sledgehammer Swings, 10 each
95lb Overhead Squat, 10 reps
24kg KB Snatch, 10 reps each

Result - 27:45

My whole body felt fatigued today and this work out did not help. As soon as I got home I passed out and took a nap from 2-4 pm. My inner thighs and groin are really sore from the OH lunges the other day but my body feels pretty good other than that.

[Aaron Ryan]

Tuesday 11 am

3 Rounds of

275lb Deadlift x 5
45lb DB Thruster x 10

I didn't pay attention to the time because I got a phone call after the first round that lasted about a minute. I did 2 more rounds and the guy that had just called walked in to talk. I talked to him for about 10 minutes so I decided not to do the last 2 rounds (I was going to do 5).

My left knee felt achy and my shoulders are sore from yesterdays WOD. I still felt fatigued so I will either rest tomorrow or do a bike ride.

[Aaron Ryan]

Wednesday Rest

Thursday 11 am

Back Squat - 135x5, 185x3x3

Muscle-Up practice - 10 singles.

The rings were set about 6" above my head. The first 4 muscle-ups were jumping and the last 6 were more kipping.

I would have done a short MetCon today but I can't breath through my nose. I push-broomed and vaccuumed a lot of dirt and cob-webs yesterday and my lungs and sinuses are not happy.

[Aaron Ryan]

Friday 9:30 am

WOD

30,20,10 for time:

KB Swings - 32kg
Sledge Hammer Swings to tire (alternating) - 16lbs (was 15ea, 10ea, 5ea)
Barbell Thrusters - 72lbs

waiters walk down and back driveway x 2 (~120 total yards) at the end of each round - 45lbs

Time - 15:53

My left knee has been achy since Monday's workout. Once I warmed up it felt fine. The first few thrusters hurt my shoulders so I had to go to a more narrow grip.

[Aaron Ryan]

Saturday 5:30 am

Hill Sprints of all different lengths and grades.

I ran up a windy hill that was probably about .5 miles in about 6 minutes. I then walked down each smaller slope and then would sprint back up. The whole work out took 26 minutes and some odd seconds.

My left knee felt fine today. My right ankle locks up any time I run uphill due to lack of dorsiflexion.

[Aaron Ryan]

Monday 10:30 am

Overhead Press - 95x5, 115x5, 135x5 (The last rep was very hard)

Muscle-Up practice - 1x10 all kipping

My pressing felt stronger today than it has in a while. Last time I could only get 3 reps at 135.My MU's felt more efficient as I was turning my hip over and pulling the rings a little below the sternum as opposed to the shoulders. Last week I did 10 but the first 4 were jumping. My low back started spasming yesterday and is still bugging me today. I am not sure what set it off.

[Aaron Ryan]

Tuesday 10:30 am

Clean & Jerk - 135, 155, 175, 185, 205(missed), 205x1x3

GHD Sit-up - 10x4

10 Muscle-ups for time - 9:57

I did 10 MU's yesterday but each rep had several minutes rest in between. I did the first 2 with no rest and then I failed several attempts after.

[Aaron Ryan]

Wednesday 10:30 am

Row 250 meters
10 GHD raises
10 BB shoulder to overhead - 95lbs
10 KB Swings (American) - 24kg
10ea Sledgehammer swings to tire - 16lbs
10ea Overhead walking lunges - 35lbs

4 rounds for time - 22:47

No aches or pains today during the WOD, but my back was still bothering me before the warm up. This wasn't too hard but I went 100% for most of the last round to try to catch up to Gabe. I need to start going balls out again from the beginning of each work out.

[Aaron Ryan]

Wednesday 5:30 pm

Bench Press - 135x5, 185x3, 205, 225, 235

SA DB Row - 45x8, 110x5x3

DB Skull Crushers (neutral Grip) - 35x10x3
(
DB Bicep Curl (Neutral to Sup.) - 35x10x3

Overhead Plate Extension - 45x10x3
(
DB Hammer Curl - 25x10, 30x10, 35x10

COC Gripper # 2 - x 5x3
(
Ulnar Deviation w/ a 8lb sledge - 5x3

[Aaron Ryan]

Friday 6:30 am

Rowing Intervals - 30 seconds work/60 seconds light pace:

1) 155M
2) 162
3) 165
4) 167
5) 166
6) 162
7) 163
8) 157
9) 161
10) 160

My butt cramped up near my left sits bone after the 5th interval.

Friday 11:30 am

Power Clean & Jerk - 95x3, 115, 135, 155, 165, 175, 185, 195 missed the PC 3 times, 195

GHD Sit-Ups - 15x2, 10x1 (planned on 15x3 but couldn't finish the last set)

"Grace" 135lb PC & J, 30 reps

Result: 3:29

It is hard to search this thread on my iPhone but I think the 195 PC is a PR. The Grace time is definitely a PR, I think by 18 seconds but I'm not sure. I was fatigued from the rowing this morning so I am happy with this work out.

My shoulders are sore from doing about 7 muscle ups yesterday with little warm up.

[Aaron Ryan]

Saturday 9 am

"Amanda" 9-7-5 reps of

Muscle-Ups
95lb Snatch

Result - 18:17

Oh man, I did the womens weight and still couldn't finish in the alotted 12 minutes. I didn't do the prescribed 135lb snatch as that is my 1RM. 95lbs wasn't too hard so I can go heavier next time. I missed several mu's on the first round but it still only took 5 minutes to do 9 reps (I say only because it took almost 10 minutes to do 10 a few days ago). The second and third round of mu's were much easier and I didn't miss any reps.