My Gnolava

Happy Halloween! CFWU 12wk W5D3 12 Push-press - run - 12 Push-press 60lbs - 0.5m on stationary bike - 60lbs Total time: 3:39 (1:33 on the bike) Ok - I skipped the run yesterday. I am having more cramps in my calves and hams. Time to be careful and work on flexibility. Until I feel like I'm ready, I'll be using the bike again. Next time I run - I'll go to the track. Nice sweat!

12wk - W5D1 DL-Run-DL 60lbs-400m-60lbs Total time 4:40 (run took 1:40) My calf didn't cramp as quickly - or as severely.

12wk W4D5 CFWU 18Squats - 400m - 18Squats 55lbs - down and back - 55lbs I love squats. I feel myself controlling the weight going down and pushing through the floor up. I can tell I lose form near the end. I take this to mean I know what I'm doing. The run was very difficult. My calf was still stiff from Wednesday. I tried to think of how it was best worked around - I wore my old mowing shoes. These are actually better than my "good" shoes. Time for an investment. I walked the last few paces. The only thing I noticed was that it started to cramp again as soon as I was on a slight incline. I'll try to squeeze a trip to the track to compare. Total time 5:01 (run took 1:50)

12wk W4D4 400m x 2 Did this on the stationary bike because: 1. My calf still hurts (waaaa!) 2. I was in a hurry. 3. Since I have an idea of the time for the run, I wanted to see how far I needed to go. 1/2 mile with the resistance set as high as it would go 1:34 - rest - 1:29.

Wussed out yesterday! Blame whatever. I wanted to wuss out tonight. Had better reasons to wuss out this time - so I went for it anyway. The workout you want to skip is the one you should really do. (3 2 1 go - right!?) CFWU - the floor stuff felt good. 12wk w4d3 push press - 400m - push press 12 - down the block and back - 12 55lbs. Total time 4:44 The run was in cold rain - I liked it. I liked it until my calf cramped up. Still made good time - so not too bad.

12wk W4D1 DL - RUN - DL 12 - 400m - 12 Used 55lbs again since this is my redo week. Total time 4:07 (run took 2:23 of that).

I ran. 400m - 1:35 and change. Feels good. I ran on the nearby high school track. I guess this is as safe a place as any. I think my body can handle it. A tad bit winded but my legs have plenty of energy left. Went over to a piece of equipment to do a pullup. First time I've tried one on a bar that allowed me to start on my feet (instead of knees) - much more comfy. Kipping is a must try. I'll do the runs as runs from now on - when it's at all possible. Still intend to week 4 again tomorrow.

Well, my "weird stomach thing" progressed to a flu-type thing. At any rate, too under the weather to warrant a workout. So, I will redo week 4 starting tomorrow (fingers crossed). Gotta buy new pants as my old ones are falling off!

Took yesterday off - some weird stomach thing. CFWU - one round. 12wk - 12 push press - 400m - 12 push press. 55lbs. Again, the added weight seemed to help form. Maybe I'm just improving - I can't be sure. I just feel like it's more comfortable. The 400m was on the bike. My elbow felt fine! I iced it after for good measure. I'll trade yesterday's 400m x 2 to Saturday - and I'll try running! Stay tuned.

CFWU - lite. Just wanted to test the elbow. It still hurt - but not as bad. It also settled down more quickly. 12wk - W4D1 12 DL - 400m - 12 DL Used 55lbs. As I add weight, it seems the form gets better. I think it balances the movement some. I subbed the stationary bike for the 400m run. I have to get the guts up to try a real 400m.

12wk - W3D5 Squat 21-18-15 50lbs No official CFWU this time. My elbow is in "rehab." I spent a moment or two every day this week practicing getting deep in the squat position. I felt a ton better this time.

12wk - W3D4 Jump rope 2m + 2m CFWU - lite

12wk - W3D3 Push Press - 15-12-9 50lbs. Really focused on form. Made sure to use knees and push from heels. Not too bad. CFWU - lite

12wk - W3D2 Jump rope 2m + 2m CFWU (feeling more doable). Well, I iced my elbow before I did the workout. The pullups were on my kids' swingset. I think the larger bar fits my grip better. Whether it was the ice or the bar (or both), I can't be sure. The pullups felt better. Looking at building sites, reading crossfit stuff, reading starting strength, watching the videos, reading the affiliate blogs...

CFWU CF 12wk - W3D1 Deadlifts 15-12-9 increased the weight as rx'd to 50lbs. Form felt very good. Still sore from last week's squats. Paleo or not: pirogies and kielbasa? Did paleo man walk the Ural Mountains picking pirogies from shrubs? I couldn't resist this meal!

12wk - W2D4 Jump rope 1m30s and Bike 1m30s CFWU - Lite (no squats added some hip flex moves) 12wk - W2D5 Squats 18-15-12 45lbs OUCH! This will be my nemesis for a while. Sweat!

12wk-beginner W2D2 Jump rope 1min 30s and bike 1min 30s CFWU - Lite 12wk beginner W2D3 - push press 18-15-12 with 45lbs (18 was difficult!) Took a 2min 30s rest between each round. Form was good - difficult at the end. Really felt this in my delts and traps. Jump rope gets a plus from me.

Nice workout! Using the active rest week to lighten the work. CFWU - Lite 1 round - subbed 10 bodyrows and 10 pushups for pullups/dips ______ CF-12wk - W2D1 Deadlifts - 15-12-9 Added the recommended 5 lbs for approx. 45lbs Finding the right form. Reading Starting Strength and watching the vids on crossfit. I have difficulty keeping the bar close to my legs! OUCH! I won't be able to do the oly bar without adding some plates to get the bar high enough for proper deadlifts.