My Gnolava

WOD Puppies: Three rounds for time of: 95-135 Deadlift, 10 reps 10 Handstand push-ups 10 Pull-ups 25-35 pound Thruster, 10 reps Total time - 9:51 Warmed up on the rower for 4 minutes. Used 100lbs on the deadlifts (still have to buy more!). Only had 10lb dumbbells for the thrusters so that's 20lbs (I LOVE my math skills!). HSPU were with knees on the arm of the sofa. Pullups were body rows subbed at 3:1. Good workout.

WOD Grace 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed True to my promise - I used PVC. Went through the videos yesterday. Found the "pull yourself under the bar" cue helped. I have a lot of practicing to do on these. Swam a few laps this morning (15?)

WOD Cindy. Buttercups: Complete as many rounds in 10 minutes as you can of: 1 Jumping Pull-ups 4 Push-ups 7 Squats 13 rounds All pullups were 3:1 bodyrows. Improvement by 2 rounds! I didn't expect this since I swam this morning. Also, my warmup was on the stairs - not the bike. This got me a little more pumped. Elbows still tender. The ice and rehab routine are helping.

I swam this morning. I tested my speed and did 5 laps (250m) in 4:30. Then I did some interval sprints - rest down, sprint back. Strokes felt good. Cindy waits for tonight. I'll do the Crossfit Total in a week or so - I have a set of weights and squat rack picked out to purchase.

WOD Nasty Girls Buttercups: 3 rounds: 20 Squats 10 Assisted Pull ups 10 Assisted Dips 10 Hang Power Cleans PVC-20# Pullups were body rows. Dips were between 2 chairs with feet on the floor. Hang power cleans with PVC. Total time - 8:37 Still not 100%, but felt a ton better than at the start of the week. Elbows still tender. Hang power cleans (let's face cleans in general) are awkward for me. Hope to get some good coaching at the cert. Glad to be back!

Well, I can't deny it anymore. I tried to ignore the little hints. I was not going to get the cold everyone else around me has had. My 4-year-old had it. Fellow teachers on my hall had it. Now - I have it. Good news is - this forces me to rest my elbows. Unless I feel miraculously better tomorrow, I won't swim. WWAAAAAAAAAAAAAAAAAAA!!!!!!!!!!!!!!!!!!!!!

WOD Deadlift 1-1-1-1-1-1-1 reps I used 100lbs each rep. Elbow a bit tender. I would've used more weight - if I had it! Time to get a bar and bumpers. I was actually probably better off not increasing due to the elbows. I think the bands I got are helping tho'. We'll see!

WOD Nancy Buttercups: 3 rounds for time of: 400 meter run PVC pipe-25 pound Overhead squat, 15 reps Total time - 7:18 400m was 0.5 mi bike (1:12/1:16/1:13) OHS - used PVC I am committed do doing any and all new lifts using PVC. I will practice a few the lifts this way every day they are not prescribed - and use this approach on the prescribed ones. The cleans taught me a lesson!

WOD (late) Filthy Fifty Buttercups: 10-15 Box jump, 10-15 inch box 10-15 Jumping pull-ups 10-15 Kettlebell swings, 12kg Walking Lunge, 10-15 steps 10-15 Ab-Mat Sit-ups 10-15 Push press, 20-25 pounds 10-15 Back extensions 10-15 Wall ball shots, 10-16 pound ball 10-15 Burpees 10-15 Standard Jump Rope Jumps My subs: body rows for pullups (used a rope), used a balance "ball" on the situps, KB swings were Russian (since this was my first and I didn't want to put a hole in the ceiling), back extensions were supermans, wall balls were squat thrusts. Read this workout and thought "I might can do the rx'd on most of these..." but decided I wouldn't overdo it and said I do the pack or puppies version (35 or 20 instead of 50). So I went outside this morning and began with the box jumps onto a 12 inch stair. After rep 4 I said I am definitely a 6'4 240lb buttercup! A proud buttercup! All the moves were fine. Burpees kicked my a**! Growing up with 2 older sister...

WOD Run or Row 5k. Subbed a swim - 1000m Total time - 26:09 Felt great! First six or seven 50s were not in perfect form. Found a good rhythm and at the halfway mark, started cruising. My stroke rate and count both dropped and my lap time stayed the same or dropped! I thought about Kim's comment on spending it all too early, and slowed down a bit. It helped. I missed yesterday's workout. I will - if I feel up to it - try it tonight. Most definitely will not do any hard pulling work (elbow) and will watch out on any pushing. I like the box-jump stuff! Reminds me of volleyball practice.

Rest Day Went for a swim this morning - nice and easy. Didn't count. Focused on my Total Immersion stroke method. Got a good stretch. I'm feeling those cleans from the other day. I think that's the main source of my elbow pain.

WOD Death by pullups With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments. OUCH! My elbow kept me down. Only got to three minutes. Sharp pain - ALA golfer's elbow. Time for ice!

WOD Elizabeth Buttercups: 15-12-9 Dumbbell cleans Bench Dips Total time - 7:35 I didn't have any dumbells, so I used a bar with 20 lbs (total weight - 40lbs). This was very difficult. I do not have good form. I had to really concentrate on the moves. Time to do some reading, watching and practicing. I need to find someone here who can coach me through this. I did some reps without the deadift portion just to try and get a feel for the mechanics (these were not counted). The time is not really relevant. Dips were fine.

WOD Diane Puppies 15-12-9 95-135 pound Deadlift Handstand push-ups Total time = 3:45 DL 100lbs HSPU used the modified version with a balance ball. These were a challenge. The deadlifts felt good. I can increase the weight (when I buy some!).

Rest day! So necessary.

WOD Michael Buttercups: Three rounds for time of: Run 400 meters 10 Back Extensions 20 Sit-ups Total time: 11:26 I subbed 100m swim for the run, supermans for the extensions, and did regular (no GHD available) situps. Felt great! After the first round, I had to adjust my swimming. This was good because being a bit winded made me call on better stroke mechanics. Situps and supermans were a breeze. I can see getting past buttercup on this one pretty soon.

WOD Cindy. Buttercups: Complete as many rounds in 10 minutes as you can of: 1 Jumping Pull-ups 4 Push-ups 7 Squats 11 Rounds - First 5 (regular pullups - not jumping) as rx'd. Switched to 3:1 body rows subbed for pullups. Dang my elbows!

Easy laps - didn't count. I did do some rest one length/sprint one length rounds - again I didn't count.

WOD Front Squat 1-1-1-1-1-1-1-1-1-1 reps LOL Maybe tomorrow! Guess I'll be swimming today.

Epiphany 12wk W12D5 SQ30-400m-SQ30-400m-SQ30 85lbs- 0.5mi.bike - 85lbs- 0.5mi.bike - 85lbs Total time 18 minutes and change (I am too sapped to go get my watch!) Bike 1:40/1:45 After last week's reduction of weight and considering the added reps, I decided to start at 85lbs. I kept good form. I took rests as needed ( a couple of 3 min recoups). 90 squats! I have finished the 12 week prep! I look forward to the workout tomorrow (unless it's squats!). If I feel the need to wait a day or so - I'll be honest. If tomorrow's WOD will fit, I'll do it. If not, I'll take a nice easy swim in the morning. TADA!

I just signed up for a CrossFit Level 1 Certification Seminar! Here I go! Today is the last day of my 12wk ramp up. I'll post this P.M. Edit - I'll do it tomorrow. My knee has been twitching a bit from swimming. (WAAAHH!) I'll get it! GO STEELERS!!

12wk W12D4 400m x 6 Swam 75m x 6 Each round took under 1:30, average around 1:25 Swimming ROCKS! (nice double meaning there!)

12wk W12D3 12PP-400m-12PP-400m-12PP 60lbs - 50stroke.row - 60lbs - 50stroke.row - 60lbs After last week's Push Press workout - my shoulders and elbows were close to injury. I had to suck it up and admit also that my form wasn't right. Knowing that I was sacrificing form for supposed progress, I decided to reduce the weight this time and see how it went. I really concentrated on getting my head forward under the bar and on getting my shoulders close to my ears. I think this was a wise move. My wife started her exercise regimen back up. My oldest daughter has workout clothes - she joins me. I am very happy about these things.

12wk W12D2 400m x 6 Swam 75m x 6 Each round took under 1:30, average around 1:25