• Not only have I learned bar muscle-ups, I can now do a max of 30 in a training session
• The weight, while bouncing around, is staying well under 195lbs
• My running continues to improve – taking 30 minutes off my last 50K PR
  • speed
  • efficiency
  • form
• I have trained my feet to run in the minimalist of shoes, for distances up to 50 miles

The point here is personal accountability. I have made comments. Set goals. Profiled my training, diet, and mis-steps.

This personal accountability is key to success.

Don’t hide behind the lies.

Exposing yourself makes it easier to be successful …and garner that much needed support too.

Full speed ahead.

But, so as to not show up as a chump, it’s important that I train and train damn hard. I’m almost 40 years old and I have to work twice as hard to get to a level where I can even stand next to some of these hotshots.

Training goals

Without specific goals, there is no way to gauge success.

1. I will adhere to the HQ WODs whenever possible.
2. I will scale where necessary to prevent injury or training setbacks
3. I will ratchet up the intensity
4. I will give it everything I have
5. I will stay accountable via this blog

Accountability is key

And with that, here are my latest training notes…

Current weight: ~195

Diet: Keeping the portions small. Berries and macadamia nuts in the morning, sushi in the afternoon, protein drinks in between and a family dinner in the evening (one meat, one starch, one salad)

Recovery: continues to be solid. sleep is at 8 full hours.

1/13/2009 – sign up day

• Scaled HQ WOD in terms of reps and sub’d bar dips for rings
  • 155lb power cleans – felt good, early fatigue. weight is acceptable for me
  • dips – took awhile to warm ‘em up, but got there
• Skills work
  • handstand push-ups – getting much, much better at these – reps of 10-12 with plenty of work sets
  • kipping pull-ups (up to 12-14 nonstop), and muscle-up training – still no bar muscle-up yet

I know I have a long way to go. Many of the people I will compete against have had muscle-ups for a year or more and can do them for huge reps.

All I can do is work hard and focus. Let the chips fall where they may. I’m determined.