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Ryles Malone’s Workout Log

UserPost

10:25 pm
January 27, 2009


Ryles

Member

Saskatoon

posts 79

1

012609  Full Fran as rx'd 12:32 + pukie.

Once upon a time I was awesome. It’s still upon that time.

9:25 pm
January 28, 2009


Ryles

Member

Saskatoon

posts 79

2

012809 Max C&J

1111111

#65 x 25

#95 x 1

#105 x 1

#115 x 1

#125 x 1

#135 x 1

#145 x 1

#155 x 1


Form felt good.  Got wobbly at the end.  Could probably try to go up a tad next time.  Super long warmup may have taken some umph out.  Didn't go higher just to be safe.

Once upon a time I was awesome. It’s still upon that time.

11:12 pm
January 29, 2009


Ryles

Member

Saskatoon

posts 79

3

012909   50 PLU / 50 PU C2F

5:55

Solid.  Felt pretty good.  Should have paced the push-ups better.  Starred at the bar a little long too.  Did 20 kips, then 8 then 5's or so, similar push-up breakdown.  Should probably space that out a bit.

Practiced pistols.  Should do those to help increase squat power.

Once upon a time I was awesome. It’s still upon that time.

8:28 pm
January 30, 2009


Ryles

Member

Saskatoon

posts 79

4

Post edited 2:37 am - January 31, 2009 by Ryles


013009 #135 FS / Ring Dips 21-15-9 for time

#105 / Black 10:02

Front squats continue to feel weak.  Dips went alright but super tough at the end.  Paced myself well for both.

Happy with the time.  Excited to see my strength improve on FS.. eventually.

Once upon a time I was awesome. It’s still upon that time.

9:34 pm
February 2, 2009


Ryles

Member

Saskatoon

posts 79

5

020209 “Grace” 30 #135 Clean and Jerks for time

#95 6:14

I love this movement, but my strength feels waining on this.  Maybe I'm super focused on form and not as focused on just going for it.  As the previous WOD's were highlighing pacing I thought I'd break this up into sets of 6.  Chad got upset about that but my last set was pretty tough even though I did break it up.

I didn't want to sacrifice my form, but maybe I should have and either been under 6 min or gone up a bit in weight.  Higher weight would have really slowed me down though, I know for sure.

I'm mixed about this WOD.  Still love the movement.. tad upset I feel so behind in the strength still.  Everyone else seems to have crushed this one.  Hopefully my attention to form will produce for me a solid PR on max C&J next time.  I'm sure my attention to form will pay of in some way like that.  Sigh.. slowly goes the strength train.

Once upon a time I was awesome. It’s still upon that time.

8:54 pm
February 4, 2009


Ryles

Member

Saskatoon

posts 79

6

020409

5 x Snatch Balance, #45 (#95 target)
10 Box Jump, 24″
12 + SB

CFS Weekly Challenge

Max Pullups: 34

Perhaps light on the weight. I’d only go up to #55 tho I think. That movement is pretty deadly with high reps. Some great Michael Jackson to Box Jump to. Did the zombie stomp on the tire.

Had a pretty solid pull up challenge today.  Don’t think hanging around would have improved my grip strength so I slammed them out as soon as I could. Quite happy with that performance. I’ve come a long ways on those kip bastards. Just got to figure out that butterfly.

Note: Strange thing.  Only had about 3 hours of sleep last night but TONS of energy today.  I honestly think any other day might have been lower numbers.. weird. And I'm still wired. weird. weird wired.

Once upon a time I was awesome. It’s still upon that time.

9:12 pm
February 6, 2009


Ryles

Member

Saskatoon

posts 79

7

020609

1000m Row for time: 3:41

WOD = 500m row

15 OA Burpees

15 OA Ring Rows

15 KB Swings (12kg)

2 Rounds for time: 12:34


So the row hurt.  Tough to keep pace.  Legs very fatigued.  Didn't puke.

One arm workout was actually really good.. love the pumped feeling it gave my left arm.  One arm rows were pretty hard.. I'm sure form was rather random on that one.

Kind of a benchmark day for myself.  I'm probably in the best shape of my life.  I hope in another 10 years or so I can look back and say that I look like a pip-squeak, but I've made a lot of progress in the last 8 months or so.  I had a great day and I'm very grateful for CrossFit and the great crowd we have.

Once upon a time I was awesome. It’s still upon that time.

8:45 pm
February 9, 2009


Ryles

Member

Saskatoon

posts 79

8

Post edited 11:01 pm - February 9, 2009 by Ryles


020909

5 x Thrusters #45 (target #95)

OHD BB walk across gym

AMRAP in 10 min

18 + thrusters


Low on weight, high on intensity still.  Shoulders burning.. great WOD.  Next time take it to #65 and don't burn out in the first couple walks.

Did the handstand challenge after the shoulder WOD and ended up with 1:47.  Hopefully get longer with a fresh go at it.

Once upon a time I was awesome. It’s still upon that time.

10:36 pm
February 11, 2009


Ryles

Member

Saskatoon

posts 79

9

021109

BS 3 3 3 3 3 3

95×3

125×3

145×3

165×3

175×3

185×3

195×3 PR

Last one was work.  Try to go up another 10 next time.  Gotta keep working on low bar flexibility.  I suspect my form is out, especially coming up.  Need more of these for strength.

Super solid handstand hold 2:48 minus .04 for touch at the start.

Awesome to see lots of people out tonight.

Once upon a time I was awesome. It’s still upon that time.

8:59 pm
February 12, 2009


Ryles

Member

Saskatoon

posts 79

10

021209

100 KB Swings 1.5pd  (80×1pd)

100 Situps (80)

100 SDLHP #65 (80 #55)

100 Wall Ball #20 (80 #16)

22:00

Didn't feel energetic for this one. KB swings were harder than I thought they would be.  Situps took longer than I thought.  Weight on the SDLHP was ok except my left shoulder was having some sharp pain, muscle not joint.  (Never get that usually) Might have been a side effect of the handstand hold yesterday.

Could go up in weight on the SDLHP.  Wallballs sucked even at #16lb.  Broke the whole set into 10's and probably stood around way more than I should have.  Yeah, not the best workout I've ever had, but good to do it.

Glad Graeme could join us for the last couple weeks. Hope to see him again sometime maybe in the summer. Rock PG Graeme!

Once upon a time I was awesome. It’s still upon that time.

7:12 pm
February 17, 2009


Ryles

Member

Saskatoon

posts 79

11

Post edited 8:35 pm - February 17, 2009 by Ryles


021609

“Christine”

500m row

12 BW Deadlift

21 24″ box jumps

3 rounds for time: 17:04

Weekly Challenge: 20# Medball Throw  19.5 ft

So this one was as bad as Fran.  It's certain that leg movements are a huge weakness for me.  Horrible form on the deadlift has resulted in a fairly sore lower back next day.  Rows were very draining.  Felt like I was going backwards this WOD. 

Should not use the tire anymore for box jumps. Easier to cheat on the jumps.  Box requires specific focus on the jump and you have to land on the heals.

Once upon a time I was awesome. It’s still upon that time.

3:46 pm
February 19, 2009


Ryles

Member

Saskatoon

posts 79

12

021809

DU's AMRAP in 10 min

306

One arm DB Snatch 55# successful both arms.  Probably could do 65#.  Tried 82# but feared getting low.  Noticed that I have a problem committing to getting low on OH catches.  I have the flexibility for OH squat movements, just lack confidence with the heavier weights.  I'm good as far as I can clean things past a certan point, but if the lift requires me to get low fast, I have the flexibility to do so, but not the speed/guts.

Sick today.  Pretty happy with DU's.  Arms fatigued durring workout more than legs.

Once upon a time I was awesome. It’s still upon that time.

9:24 am
February 24, 2009


Ryles

Member

Saskatoon

posts 79

13

022309  First day of Strength Bias

Backsquat (5 4 3)2 2 2
95#x5
135#x4
185#x3
205#xF went too low, thought i was doing 195#
185#x2
190#x2

Got to keep tight on the way down.

20 box jump (24″ + 45# weight for height) 28″?
15 Pushups
3 Rounds for time
4:44

Felt like my strength is down.  Certainly didn't PR.  Gotta watch going too low.  Schedule won't likely allow me to do the full 3 on 1 off schedule, but I'm intending to add another day into my week for CrossFit.

The extra height on the box jump made a noticable difference.

Once upon a time I was awesome. It’s still upon that time.

9:01 pm
February 24, 2009


Ryles

Member

Saskatoon

posts 79

14

022409

(5 5 5) 5 5 5 DL

135#

165#

185#

235#

235#

235#

Felt solid, could go up next time, but just by a bit.

METCON 12-9-6

Burpees, KTE, Ring Dips for Time

6:32

First set of dips was body weight… WAY too much.  Burned out after that set.  Need to do black band for metcon workouts.  KTE were seriously kipped.

Once upon a time I was awesome. It’s still upon that time.

3:11 am
February 26, 2009


Ryles

Member

Saskatoon

posts 79

15

022509

55#/85# SDLHP

55#/85# Push Press

21-18-15-12-9-6-3 For Time

55# 10:33

Hanging Pullups 11 (12 with kick up)

Kept the weight at something I could handle.  Happy with this workout.  Long sets of push-presses were the significant limiting factor.  Up in weight will mean more breaks for sure.  Metcon ability has increased since I started for sure, but still feels achy and I take a lot of breaks.  I hope I can increase my metcon still.

Once upon a time I was awesome. It’s still upon that time.

11:29 pm
February 27, 2009


Ryles

Member

Saskatoon

posts 79

16

022709

(5 5 5) 3 3 3 FS

65#, 95#, 105#, 125#, 125#, 125#

8min Cindy 7 rounds + pullups + pushups no squats

Had solid form and full depth on all FS.  Really felt the solid core help, kept tight and strong through the whole movement, felt really good.  Last sets were a bit of work, but kept form and absolute depth.  Cosidering my previous max 1 was 135#.. quite happy there.

Cindy was all butterfly pullups. Felt awesome to bang those out.

Didn't give me any rest for the pushups and squats tho.  Pushups actually got really hard in last 2 rounds.  Squats really slow me down the most for sure.

Once upon a time I was awesome. It’s still upon that time.

10:49 am
March 3, 2009


Ryles

Member

Saskatoon

posts 79

17

030209

Pushups

20# KB Swings (Target 24#)

20# KB SDLHP (Target 24#)

Situps

Squats

4 - 8 - 12 - 16 - 20 For time: 12:36

Club Challenge: Slosh Pipe (48lb) OHS AMRAP 1 Set = 19

KB Swings totally sap the life out of me.  Went heavier for this WOD than normal.  Only really had to break up the 16's and 20's in half (all movements).  Found myself bent over panting, straining to recover a bit.  Went hard, and happy with time.

OHS seem like they should be easier, but it's balancing that silly pipe that's so draining.  This challenge seems to highlight flexibility and balance more than strength or endurance.

Once upon a time I was awesome. It’s still upon that time.

11:34 am
March 4, 2009


Ryles

Member

Saskatoon

posts 79

18

030309

BS (5 5 5) 5 5 5

155# x 5 across

Mini heavy Fran

95# (target 135#) Thrusters 12 - 9 - 6

Pullups 21 - 15 - 9

6:01

Backsquat is still not awesome, I'll just keep plugging away at it.

Mini Fran was deadly, as expected.

I used the normal Fran weight and it just felt super heavy.  I kinda think the previous day's Slosh Pipe OHS took some strength from my shoulders, but it was a struggle today.  Was able to do the first round of pullups as butterfly broken in 2 sets.  The 15 and 9 I had to regular kip them.

I didn't feel strong going into the WOD today.  I wonder if my energy levels were lower than normal.  Seemed off but still did ok.  I may have overdone it however, I didn't puke but I was pale when I got home.  I also think I may have dammaged my shoulders a bit.. I should take it easy on the WOD tomorrow of DL and PP.  In fact, I might see if I should do something else.  I don't want to risk injury.

Once upon a time I was awesome. It’s still upon that time.

10:40 am
March 7, 2009


Ryles

Member

Saskatoon

posts 79

19

Post edited 11:41 am - March 7, 2009 by Ryles


030409

(5 5 5) 5 5 5 DL 5×3 across

(4 4 4) 2 2 2 PP 2 max

DL 215 5 x 3 across

1 Min L sit (didn't go very well.  Need to work on hip flexor a lot.. and abs)

DL form. Was. Horrible.  Very frustrating day.  Couldn't set up strong enough.  Probably have to take weight down to work on form.  Not a great day energy wise as well.. the last two days took a lot out of me, especially my shoulders. (Slosh Pipe + Fran-ish)  Didn't do any PP work at all to avoid injury.  Only came because I knew I should.  Not the worst day I've ever had at CrossFit, but it certainly didn't feel awesome.

Once upon a time I was awesome. It’s still upon that time.

10:47 am
March 7, 2009


Ryles

Member

Saskatoon

posts 79

20

030609

10 Box Jumps (Higher = 36″)

20 Pullups (Did 15 butterfly then lost momentum)

30 16kg Swings

40 Situps

50 Burpees (Broke into sets of 10 and short break at 5)

60 Cals Rowing

Time: 13:09

I liked this WOD.  Glad I had a day off before to recover from the first 3 days this week.  Wednesday wasn't good, but I'm glad I skipped the PP workout to allow my shoulders to pretty much fully recover.  Turned out to be a very wise move.  I missed Fight Gone Bad which is unfortunate but this WOD finished off my week strongly I feel.

Today's WOD had 3 strengths for me, felt good.  Stamina for rowing (and burpess) remains low.  Feel quite underpowered on rows when I'm huffing already.  Happy with time.

Once upon a time I was awesome. It’s still upon that time.

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