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Warmed up w/3 rounds of Samson Stretch, 15 squats, 15 push-ups from knees.

Ran 5K on the road.
My time: 28:59

Kept my run nice and easy to protect my hamstring that got a strain on Aug. 11, when I was running 800's. Never felt any discomfort with the hamstring today.

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Diane D., I heard it was 90 degrees there. My boyfriend’s dad called that too hot to golf, so it must be HOT! Glad you looked good on TV!

I need to work on my diet. But it is much better than it was two weeks ago! I am 10 pounds heavier than I was at the beginning of the year, and I know it makes a difference to my workouts. Although now that I’m 6 weeks into CrossFit, I am seeing pretty nice gains in strength!

Ryan is all over the place today, huh? Is that the main site WOD?

We did:

Tuesday 8/18/2009 ***AMRAP 20***
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Except the website was down so the trainer couldn't check the workout. Turned into:

Tuesday 8/18/2009 ***AMRAP 20***
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
10 Ring dips
25 Sit-ups

My cleans are coming! I was 10 situps short of 6 rounds. For the first four rounds I used weighted PVC (20#) and for the final two rounds I used an unloaded barbell (about 45#). Finally! I hope to get more weight on the bar next time.

For ring dips we worked on stablizing on the rings and also did triceps dips on boxes and at the dip station. It was kind of a mixture.

It is four hours later and I’m still flying high! I am just so thrilled with the hang clean!

Oh, and there was a new guy there who is old! I don't know how old, but he's certainly not 30. :pepper:

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Love the diet discussion. Was doing pretty well on Zone until I deployed last summer. Very difficult to maintain that kind of eating in the sand box. They'll feed gratuitous amounts of garbage food, and damn little of anything good. They also tend to absolutely destroy meat of any kind to the point of making it inedible.

Have to get serious again.

Lunch today: 4.5 oz of corned beef, a huge pile of cut up bell pepper, cucumber, celery, and some olives, an apple, and a can of soda water.

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Today - 08/18/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
Row 500m
Max rep sit-ups: 50 sec-43, 35 sec-32

Deadlifts:
8X95
6X115
3X135
6X115

Clean and push press:
45 sec - 12
45 sec rest
45 sec - 12

Run up the hill to home (facing forward to avoid the "lower extremities meet car bumper" scenario)

The workout seemed a little too easy. The toughest thing I did was the 500m row during the warm-up. Although, on the positive side, I won't be beat up going into my North Shore workout tomorrow.

In pursuit of my pull-up, I investigated the Iron Woody bands that several of you recommended and asked Bill if he would incorporate their use into my pull-up work. He said yes, so today I took my best fall/winter business suits to an upscale consignment store to raise money for the bands (and a new Buddy Lee jump rope). It was sort of sad acknowledging the end of my business career but my catering business is taking off, so there is no reason to keep clothing that l no longer wear. And beautiful clothing for serious fitness seems like a smart trade.

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Oh the diet discussion. This is the bane of my existance. I know all the right answers, but of course that is the easy part. I have the discipline to workout very regularly, but find it virtually impossible to follow and serious dietary (Zone, Paleo) program. I feel the only way to get this aspect of my life under control would be to put me in a controlled environment. With that said, I do try eat cleanly, lots of fish, chicken, eggs and lean beef with a good measure of veggies and try to stay away from bread. Been seriously trying to drink more water on a daily basis, but still do not get enough. I do enjoy my fruit (grape) mainly in the liquid form. My wife and I usually share a bottle of wine most evenings. I am not looking for a pep talk or encouragement, only sharing my feelings on an issue that I could use a lot of improvement..

Monday did yoga. Man, my instructor is out there, but she is amazing; strong, limber and very enthusiastic and encouraging. After one hour and hardly getting off my little mat, I was completely soaked. The work is humbling but I believe I am getting something out of it. Yesterday we did a lot of handstand work and I think I may have nailed it unsupported for a few seconds. After the yoga did 2 sets of 10 pullups. Would have done more but felt a little tweek in my left shoulder.

Tuesday did the main page WOD. 7x1 push presses. Started at 135 and added 10# for each subsequent attempt. Failed on the 7th set at 195 so had to give it another try. Got it but it wasn't pretty. Haven't done heavy singles for quite some time. Previous PR was 205 and that was a couple of years ago. Been doing more muti-rep shoulder presses instead.

Meeting my Tuesday Stair Group at 5:15 for some group fun.

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Oh see, now I am wanting to do handstands. But I am at work.

I find that I can drink (once a week or so) alcohol and MAINTAIN, but I cannot drink and lose. That is why I'm on the wagon. :rolleyes:

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Diane M. - I wish I wanted to go on the wagon! I just enjoy my barrel-aged grape juice too much! In fact I poured myself a really nice Pinot Noir a few minutes ago to toast my former business suits on their journey to new ownership!

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[QUOTE=Diane Dennis;646777]Diane M. - I wish I wanted to go on the wagon! I just enjoy my barrel-aged grape juice too much! In fact I poured myself a really nice Pinot Noir a few minutes ago to toast my former business suits on their journey to new ownership![/QUOTE]

I don't exactly WANT to be on the wagon! I just want to be able to fit back into my jeans more than I want a glass or three of wine! Hopefully it won't take until Halloween, though I suspect it will.

I am doing the family vacation thing in November, and I will not be on the wagon for that! I did contact a CrossFit gym about 15 minutes from my sister's house! Something to look forward to!

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Wow sounds like everyone had a great day.

Id be very happy to run a 5k in 28:59; I ran my first two 5k's this summer - both were tough hill courses, which I didn't realize, and both I was 30:xx and 31 or 32:xx..... BUT - it's off my bucket list now!

Congrats on the cleans! Isnt it a great feeling when you're making progress?

Diane D - I love WODS with deadlifts. We had a tough but good one last week, 10 rounds of 15 deadlifts & 10 pullups. That's an impressive # of clean & PP in 45 sec.!!

Sorry I brought up the diet topic!! It's just something I'm trying....

This evening's workout was 5 rounds of 7 HSPU, 30 DU....
And - I got my first handstand pushups, and my first double unders!!!
The HSPU were on top of two big plates so not a huge range of motion. At the end I was able to string six doubleunders together... I think I need more leg strength. But I hope to get better at both. It took me FOREVER....
sweat in places I didnt know could sweat, LOL!!

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Charles - how backasswards is that?? Id think we'd strive to offer the BEST food we had to offer.....

Todays diet:
2 whole eggs
1 banana
3.25 oz. tuna
1 cup turnips
1 cup summer squash
1 cup spinach
6 oz. chicken breast grilled
1 cup cantaloupe
1/2 c. blueberries
5 strawberries
whey protein (I know, not paleo)
2 oz. walnuts
1.5 tsp. flaxseed oil
6 oz. grilled chicken
1 cup broccoli

I was Zoning, and only eating about 1 cup of oatmeal every day. Now with the Paleo, I eat no oatmeal, no PB etc. But it seems like I want to eat more, go figure!

Still not sure SO much fat is good for me; OTOH I was on a LO/NO fat diet for most of the 90's etc. and having problems with pains (fibromyalgia?) and some cysts - both probs disappeared when I added fats/omega 3's back into my diet. Now that I'm almost 50 I've learned to try it and see (within reason).