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Old 02-14-2010, 11:08 AM   #1
James Zipperer
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Location: Houston  TX
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ZiP's NEW CF log

Ive been getting ready for CF my whole life I just didn't know it until a few weeks ago. I started doing some workouts recommended to me by one of my friends who owns a CF gym in Katy, TX and officially started CF last week. I think I may have started a bit rough, but I have learned from my mistakes and will balance my WODs and rest days better until I get acclimated fully. I am also on the Paleo Diet.

I started getting ready weighing 174lbs @ 13% body fat.

I am currently 161lbs @ 9.9% BF.

Well here are my WODs and times from last week. Now that I have this online resource available for my logs I will be posting here daily.

Monday 2/8/2010
DIANE - @ RX'd weight
225lb Deadlifts
Handstand Push-ups
(21-15-9) reps [for time]

Time: 6min 45sec
(my back ached for days after this)

Tuesday 2/9/2010
JACKIE - as RX'd
1000m row
(50) 45lb KB Thrusters
(30) Pull-ups
[for time]

Time: 8min 55sec

Wednesday 2/10/2010
CINDY - as RX'd
5 Pull-ups
10 Push-ups
15 Air Squats
AMRAP (as many rounds as possible)

Rounds completed: 21

Thursday 2/11/2010
**REST DAY**
10 mile bike ride
1600m row
light and easy just to get my heart rate up

Friday 2/12/2010

(21) 45lb KB Thrusters
(21) Dips
500m row

(15) KB Thrusters
(15) Dips
300m row

(9) KB Thrusters
(9) Dips
200m row
[for time]

Time: 8min 2sec

Saturday 2/13/2010
**REST DAY**

Sunday 2/14/2010
**REST DAY**


I am not sure if any of these times are good, but they're a start for me and just times for me to beat. I plan on doing FRAN on monday (tomorrow) @ RX'd weight, then a lighter day probably bike some, Chelsea on wednesday, and then another light day on thursday, and then Barbara on Friday. I also train Yoga and Jiu Jitsu on Tues/Thrs thats another reason to go light those days. I will keep everyone posted.

If anyone can give me any info on if my times are good so far plese let me know, but it's not that big of a deal to me right now. It may be in the future, but I am just trying to establish a base to work from.

Thanks again everyone. I am glad to be here!

-ZiP
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Old 02-15-2010, 11:28 AM   #2
James Zipperer
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Re: ZiP's NEW CF log

Monday - 2/15/2010
Fran - as RX'd
95lb. Thrusters
Pull-Ups
(21-15-9) reps [for time]

Time 7min 30sec
(I knew this wasn't going to be easy being that it's my first attempt, but man I could have used a puke bucket for this one! LOL!)
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Old 02-19-2010, 01:19 PM   #3
James Zipperer
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Re: ZiP's NEW CF log

Tuesday 2/16/2010
**REST DAY**

Wednesday 2/17/2010
CHELSEA - as RX'd
(5)Pull-ups
(10)Push-ups
(15)Air Squats

30 rounds for 30 min/starting each round every min
(I was able to average about 30 sec pf work per round with a 30 sec rest. It felt like I was doing full body wind-sprints. I felt the fatigue setting in about round 22 and grinded it out and it got a little easier at round 28. Probably because I knew it was almost over. In the 30th round I was able to complete the work in 32 sec which I felt really good about!)

Thursday 2/18/2010
**REST DAY**

Friday 2/18/2010
DIANE - as RX'd
(225lb) Deadlifts
Handstand Push-ups
(21-15-9)
[for time]

Time: 5min 58sec
(I paced myself with the deads. I did them in 5 rep incruments which was a big help. My grip felt alot stronger today than it had the first time I did Diane. Felt really good!)
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Old 02-21-2010, 06:48 PM   #4
James Zipperer
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Re: ZiP's NEW CF log

Saturday 2/20/2010
**REST DAY**

Sunday 2/21/2010
**REST DAY**
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Old 02-22-2010, 12:34 PM   #5
James Zipperer
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Re: ZiP's NEW CF log

Monday 2/22/2010
Row 5K for time

Time: 22min flat
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Old 02-23-2010, 03:07 PM   #6
James Zipperer
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Re: ZiP's NEW CF log

Tuesday 2/23/2010
**ACTIVE REST DAY**

10 miles on recumbant bike (25min)
Yoga (1 hr)
Brazilian Jiu Jitsu (Tonight)
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Old 02-25-2010, 05:24 AM   #7
James Zipperer
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Re: ZiP's NEW CF log

Wednesday 2/24/2010
LYNNE - Weight 160lbs.

Bench Press (body weight)
Pull-Ups
5 rounds no time limit

rd 1 - 13 bp, 18 pu
rd 2 - 10 bp, 15 pu
rd 3 - 8 bp, 12 pu
rd 4 - 8 bp, 12 pu
rd 5 - 6 bp, 12 pu
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