My Gnolava

12wk W9D3 12PP-400m-12PP-400m-12PP 70lbs - 0.5mi.bike -70lbs - 0.5mi.bike - 70lbs A little easier this time with the same weight as last time. I think I'll increase the weight next week. I'll have to buy more soon! I intend to try running tomorrow - stay tuned.

12wk W9D2 400m x 5 o.5mi.bike - 50stroke.row - o.5mi.bike - 50stroke.row - o.5mi.bike 1:34 - 1:55 - 1:30 - 1:46 - 1:15 Total time - 11:46.

12wk W9D1 12DL-400m-12DL-400m-12DL 80lbs-50strokes row - 80lbs-50strokes row-80lbs Total time - 6:41 (rows 1:42/1:38) Pushed day 1 back since Tuesdays are busy around here. So, I now will do Wednesday - Sunday and rest Monday and Tuesday. Three weeks to go! Elbows hurting. Pullups were done with pronated grip (as opposed to palms facing each other). This seems to be less stressful on my elbows. This may be due to the size of the bar compared to my width... I am really feeling good about starting the WOD sequence.

12wk W8D5 24sq-400m-24sq-400m-24sq 70lbs - 0.5mi bike - 70lbs - 0.5mi bike - 70lbs Great wo. Shaking legs - no loss of form. (I think!) Total time 9:20 (bike 1:59/1:55) Time for a shower.

12wk W8D4 400m x 4 Subbed 50 strokes on rower. 1:56 - 1:36 -1:38 - 1:35 Its amazing how much coordination this takes. My first round was just getting the groove.

12wk W8D3 12PP-400m-12PP-400m-12PP 70lbs - 50strokes row -70lbs - 50strokes row - 70lbs Man - those last reps were rough. I guess my DL and SQ should pass my presses. The rows were 1:50/1:45 Didn't time the total.

Happy Thanksgiving!

12wk W8D2 (skipped yesterday) 400m x 4 Went to the track to test running. Made the first 400m in 1:48. During the rest for the next round, I felt the twinge in my calf again. Decided to go for it anyway. Made it about 3/4 of the way. Started to cramp up. Against everything in my heart, I stopped. Damn! I used to love to run. I have tasted it and want it again! It was raining and I was happy before the pain started. URGH!

12wk W8D1 12DL-400m-12DL-400m-12DL 70lbs-row50-70lbs-bike 0.5mi.-70lbs Row took 1:40 Bike took 1:36 Total time for workout: 5:26 Did yoga at work for 1 hour. Broke a good sweat. Came home and did the W8 workout. Feel good. Go back to the chiro today for more Graston Technique ! I hope it helps even more.

12wk W7D5 21SQ-400m-21SQ-400m-21SQ 65lbs-1:42-65lbs-1:53-65lbs Since I had to do squats, I chose the bike for 0.5miles. Right now, my calf feels better! Need the weekend break. Tomorrow I turn 43!

12wk W7D4 400m x 4 Did 50 strokes per round. 2:00 1:48 1:42 1:32 Did the first 2min as a test and made the 50 stroke benchmark. I then set out to beat the time. I felt that my form was good - probably because I wasn't 100 percent focused on it. I just let it happen. Did the CFWU and will be ready to up the rounds (I've been doing one round and feel ready to do 1.5.)

12wk W7D3 12Pushpress-400m-12Pushpress-400m-12Pushpress 65lbs-row2min-65lbs-row2min-65lbs Pushpresses were difficult. In the CFWU I did the pullups with much less (hardly any) elbow pain.

12wk W7D2 400m x 3 Did 2min each round on the rower. Feels good - but I need to set some benchmarks.

12wk W7D1 12DL-400m-12DL-400m-12DL 65lbs-2min-65lbs-2min-65lbs After I got loosened up, I did some CFWU. I did a few pullups with much less pain in my elbow. I think the Graston treatment helped. I felt no pain in pushups. I really hope this stuff works. The 400s were on the rower. I enjoyed the rowing. I will have to do a bit of analysis to find what's a good pace. I will have to practice. Lucky me, my wife can help! I didn't up the weight - I wanted to go easy on the calf muscle. Total time 5:51.

We bought a Tunturi R710 Rower! I am anxious to try it out as another alternative to running.

I have had my first visit to the Chiropractor. No adjustments. He used the Graston Technique . I feel somewhat relieved. I'll do the workout for today later on. Watch for the post.

12wk W6D5 21Squats - 400m - 21Squats - 400m - 21Squats 65lbs - 0.5mi - 65lbs - 0.5mi - 65lbs Still on bike. I still like the squats. My form suffered near the end of each round. I had to pause a lot in the last round. Tight calf makes my heel want to come up. Still dealing with calf issues. Didn't do Thursday's workout. Going to a Chiropractor on Monday. I suspect a nerve on the top of my foot is making me walk with my leg unbalanced. I taught a class for 3 hours straight and didn't adjust my laces. When I was walking down the hall back to my office, my calf started cramping.

CFWU 12wk W6D3 (skipped D2 again!) 12 Pushpress - 400m - 12 Pushpress - 400m - 12 Pushpress Used stationary bike. 65lbs-0.5mi-65lbs-0.5mi-65lbs Total time 7:36 (bike splits 1:42/2:00) Excuse - NAH.

12wk W6D1 12DL-400-12DL-400-12DL 65lbs. - 0.5mi - 65lbs - 0.5mi - 65lbs. Used bike again. Legs are sapped. Time to do flexibility. Total time: 5:36 (Bike split 1:31/1:40)

CFWU 12wk - W5D5 21 squats - 400m - 21 squats 60lbs - 0.5mi on stationary - 60 lbs Whew! I did some yardwork (digging, planting, tree trimming...) and tried to talk myself out of it - 3 2 1 go... Squats were killer this time. Hard to keep form. The last set included some pauses to that end. Total time 4:55 (1:42 on bike).

CFWU 12wk W5D4 400m x 3 1:33 - 1:34 - 1:33 Did this on the bike - calves! Set it for 0.5 miles on the highest resistance. Did some hip-flex after. Calves are feeling better. Gonna do GTG for pushups next week.