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Mark,

I hope you are doing better! Nice work on your WOD!

Diane,

Nice avatar. Thanks about my knee! It's getting better all the time and I was about to give up hope just a week or two ago because it did not like something I was doing....

Terry,

No problem. That was a killer WO you did - - great time! I'd want to have that sucker behind me ASAP too! I'm planning on popping down there at least a couple of times before the Cert.

Take care all and have a great evening!

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Did CFWUx3 w/assisted pull-ups and dips

Did modified version of Main Page WOD For time. I subbed 85lb. shoulder press for Handstand push-ups, and regular pull-ups for L Pull-ups.

15x85lb. Shoulder press
1 Pull-up
13x85lb. Shoulder press
3 Pull-ups
11x85lb. Shoulder press
5 Pull-ups
9x85lb. Shoulder press
7 Pull-ups
7x85lb. Shoulder press
9 Pull-ups
5x85lb. Shoulder press
11 Pull-ups
3x85lb. Shoulder press
13 Pull-ups
1x85lb. Shoulder press
15 Pull-ups

My time: 25:26

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Hey Mark,

Great WO and great time too! Nice way to scale it. I was wondering what I would do if today weren't a rest day. I can't even do a handstand......no gymnastics talent at all for me......:D

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Nice Job Mark.
I see everyone did Joshua yesterday. I played 40 minutes of indoor soccer with a bunch of 20 year olds. Good workout. A little sore and not looking forward to Joshua tonight....not sure if I can RX this one.

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WOD 1-21-09
"Mr. Joshua"

Five rounds for time:
400m Run
30 GHD Sit-ups
15 Deadlifts, 250lbs.

My Time 35:57 rx'd

Hardest WOD for me to date. My goal was to just do it rx'd. For the GHD situps did 10 unbroken, then hit the remaining 20 in sets of 5 with rest in between to catch my breath.

[IMG]http://home.comcast.net/~tdickman/1-21-09.JPG[/IMG]

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Wow, Terry!!

You [I][B]Rocked IT!![/B][/I] What an awesome time!

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[B]Today[/B]

Ran to CLBBG and worked with trainer

3 rounds:
15 "get down and get ups" (1st - unweighted, 2nd - 15#, 3rd - 25#)
8 assisted pullups
farmers walk - 35# each hand
12 push ups

1 mile run on treadmill - 10 min

Lunge walks to the front door (pausing to bundle up) continuing all the way up the street to my house

[B]Terry[/B] - Great WOD

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Today, did CFWUx3
Then I got a rower and tried to row, but my injury hurt.
Then I got a treadmill and tried to run, but my injury hurt.
Then I got my keys and left the gym, deciding that I need to rest my injury.
I will be taking it easy for a few days. I will be making my comeback starting Monday.

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[B]Mark[/B] - I am really sorry to hear that your injury is impacting you so severely. I hadn't commented up to this point because it seemed somewhat indelicate to discuss your groin. Anyhow, I'm rooting for your speedy recovery. If you won't be posting any workouts for a few days, give us an update on how your cousin is doing since his return to the U.S.!

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My cousin, Captain Dennis Berry, is safely back from Iraq and settling in with his family in Kansas. He is in good health and glad to be home. I have not heard much from him about his Crossfitting since his return. He is often motivated by our mutual cousin, Breck Berry (2007 Games 5th place, 2008 Games 15th place) and owner of Crossfit Jenks in Jenks, Oklahoma. Check out [url]www.crossfitjenks.com[/url] for some other really good WOD performances. Type in Breck Berry on YouTube and you see him do a 3:05 FRAN.