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[I][B]SATURDAY 090124

[/B]Didn't sleep well last night and stomach doing flip-flops on me today.......so the workout was short....

[B]Warm-up:
Easy walk - 5:00 / .25. miles / 3.5 to 4.0 MPH.

WOD:

Weighted Pull-ups:
Warm-up:
70# lat pull-downs - 15 X 1
5# Dead Hang: 3 OH grip, 2 UH grip = 5 total
10# DHPU: Alternated grips - 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 = 10 total
15# DHPU: All UH grip - 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 = 10 total
5# DHPU: 1 (Fail 2), 1 (Fail 2), 1 = 3. [/B]Getting tired.

[B]New Year's Challenge - [/B](Did pull-ups today, didn't know if my stomach would tolerate burpups....)
[B]Kipping Pull-ups (BW only) - - Mixed grips
5, 5, 3 [/B](lost focus - too low, so repeated)[B] 3, 5, 5, 5, 5, 6, 4, 5 = 48.

[/B]Called it good for today...my heart really wasn't in it.....
______________________________________________________________

[/I]Diane,

Nice work - - especially the pull-ups! Glad the weather was decent enough for you to run. Raining here - - snow tonight or tomorrow-----can't wait (LOVE IT!!!).

Terry,

Flat awesome Helen! Like the new avatar......Crocs on your feet?

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[QUOTE=Stephen R. Lampl;501718]Called it good for today...my heart really wasn't in it.....[/QUOTE]

Hey Stephen,
Nice job on the WOD. We all have those days. The main thing is that you did it. I listened to this CF Radio mp3 at work the other day. CrossFit Radio Episode 22 090119. It was very motivating. I really liked what this guy Boz said. It was an interesting story.

I have days like that too, specially when I feel like I am totally spent after a work out, I look up on the board and I am the slowest one, Ha.

Oh yea, those are my UCLA crocs :) My daughter was supposed to go there but changed her mind and went to UCSB. Thanks for the comment on my Helen. My running is slow but getting better.

He's 51 and getting younger
 

This is a great article! (wfs) [url]http://library.crossfit.com/premium/pdf/CFJ_Manfre_51andYounger.pdf[/url]

Re: He's 51 and getting younger
 

[quote=Terry Dickman;501816]Hey Stephen,
Nice job on the WOD. We all have those days. The main thing is that you did it. I listened to this CF Radio mp3 at work the other day. CrossFit Radio Episode 22 090119. It was very motivating. I really liked what this guy Boz said. It was an interesting story.

I have days like that too, specially when I feel like I am totally spent after a work out, I look up on the board and I am the slowest one, Ha.

Oh yea, those are my UCLA crocs :) My daughter was supposed to go there but changed her mind and went to UCSB. Thanks for the comment on my Helen. My running is slow but getting better.[/quote]

Thanks, Terry! I feel a bit better this evening. Got in a nap and my stomach is settling down. Tomorrow's a rest day, so I'll take advantage of it.

I have a "Willamtte Dad" sweatshirt from when my daughter was going to go to Willamette U (up in Salem, OR), but she changed her mind too and went to Simpson U. up in Redding. Great school. BTW, thought you were to young to have a college - aged child...:D .

Helen is a nice, shorter metcon. I need to "visit" her again soon....with the idea that I should be able to do the runs now, not just row......

[quote=Terry Dickman;501820]This is a great article! (wfs) [URL]http://library.CrossFit.com/premium/pdf/CFJ_Manfre_51andYounger.pdf[/URL][/quote]

You are correct - - wonderful article!

BTW, Nick (from your affiliate) is a strength (or at least, barbell) coach, correct? I think I need to pop down there for a couple of one -on -ones soon. Can't seem to dial in my form on some lifts and don't want to be the "anchor that keeps the boat stuck at the dock" during my cert....:rofl:.

Take care!

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Saturday morning I did 5 sets of 15 pull-ups and 15 push-ups at the hotel I was in. That's it for the weekend. I am envious of everyone's work. I am hoping to attempt "Barbara" Monday morning.

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Hey Mark,

Nice work, on the road, yet!

Take care. Probably going to give Barbara a go myself tomorrow.

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Nice Job on the WOD Mark! Good luck with Barbara.

Love the new Avatar Stephen!

Hey Check this out...I can't help share. I planned on documenting my CrossFit journey so my daughter is taking pictures of me every 30 days (in shorts with no shirt). Maybe I will share them some day when I don't feel so fat. Anyway I was comparing the pics from day 1 to day 30, I didn't see much difference...kind of bumming (I am not a patient person). But I definitely feel different.

I have been using the weigh in feature on beyondthewhiteboard.com, I also us it to track my work outs.
Anyway here is my data after 30 days of CrossFitting and zone diet. I celebrated last night with 3 pieces of pizza and a beer. The lean mass and body fat% is calculated based on your height, weight, neck and waist measurements inputs.

1st month of CrossFit 12-23-08 to 1-25-09
Weight; lost 8 pounds (223 lbs to 215 lbs)
Lean Mass; increased 4 pounds (157.9 lbs to 162.1 lbs)
Body fat; reduced 29.17% to 24.61%
Waist measurement; lost 2.5"

[IMG]http://home.comcast.net/~tdickman/weigh_in_1-25-09.JPG[/IMG]

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Today, did CFWUx3 w/assisted pull-ups and dips

Then attempted "Barbara"
Made it two rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats

My times
9:38 and 11:01

Squats were very slow because I still cannot do them with any rapidity without my injury hurting. Sit-ups are also hindered a little. Today was only the 2nd time I have attempted "Barbara". I only went 4 rounds the first time in March 2008, and the first 2 rounds were 2 minutes faster. I look forward to getting after this one again soon when I feel healthy. This is a real monster for me, and I must slay the beast.

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[I][B]SUNDAY 090125
REST DAY. [/B]Really rested, because I needed to do so!
[B]
MONDAY 090126[/B][/I]
[I][B]
Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 1, included shoulder dislocates and body circles.

[/B]Did not do "Barbara today......really needed to concentrate on developing movements and explosiveness for thrusters. Sheesh....this was hard work!
[B]
WOD:
AMRAP in 20 Minutes of:
9 Thrusters
9 Pull-ups
Totals: 6 Rounds + 4 Thrusters
Used [COLOR=Red]95# (PR).[/COLOR] [/B][COLOR=Black]First time ever using this weight to my knowledge. Easily the most difficult WOD I've yet done.

[B]New Year's Challenge: Day 26 X 2 = 52 Burpups
[/B]Broke into groups 10 X 2, 15 X 1, 17 X 1 = 52.
Still owe make-up for 090125.[/COLOR][/I]

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Thanks on the avatar, Terry. Had to have some fun with the snow. Congrats on the great progress. Simply fantastic!