My Gnolava

WOD Back Squat 3-3-3-3-3 reps 45# - 65# - 85# - 95# - 105# I still love squats. I had to clean the weight, so the numbers are a bit lower than I think I can do. The clean and then press to back was tough from 85# up. I will say this: the oly bar REALLY made for an improved form on the cleans. The squats were better with the heavier loads. I did feel the difference in the need to stabilize the weight with the longer bar. Today is our 8th/2nd anniversary (depends on how you count.) We will celebrate by going to te fish fry! HA! Really tho' - we wait for her parents to visit so we can go out - next week. I love my family!

WOD Puppies: 5 rounds for time of: 45 pound Sumo-deadlift high-pull, 10 reps 10 Bench dips or jump to support women 25# Total time - 5:16 Toasted! Feels much better! Got my oly set today and put the bar to work. Excellent. I think the size/weight/balance will definitely help with my form. Had to pause a couple of times to catch my breath, but all-in-all I am back! Used two chairs for dips will heels on the floor. My warmup included shoulder dislocations - a great stretch.

As in slow down there now.... I went for the puppie version of the WOD last night and got winded after round 2. Still some crud in my lungs. I'll try a long easy walk or bike to see if I can "clean 'em out" - I know - yuck.

I am on the mend! Woohoo! (throws salt over shoulder, knocks wood, shakes a gris-gris stick, and thanks GOD!) I swam a few laps this morning. Just wanted to see how much better I actually feel. I did ok. Near the end I could tell that my lungs were still slightly compromised. Will practice the WOD lifts tonight.

Still! We've had several school districts nearby actually close for the week last week due to the absences from this "flu." Everyone in my family has had it. It's a real doosey. I'm itching to get back at the WODs. URGHHH!!!!

Well, the cold came back. I'm down for the count. Will be back ASAP.

WOD Annie Puppies: 25-20-15 and 10 rep rounds of: Double unders Sit-ups Total time - 4:52 I subbed regular jump rope. I did double unders when I could. I think I need a better rope...

WOD Run 5k Total Time - 20:54. Did the usual bike sub - 6.3 mi. I skipped Fran and took another much needed rest day.

WOD Randy Buttercups: pvc-15 pound Power snatch, 35 reps This ended up feeling futile. I need a coach. Hopefully I'll get some determination at the Cert next month as to what form adjustments I need. I used PVC. I think I need to fill it with sand just to get a sense of the gravity involved. Lovin' my Five Fingers! I wear them around the house for an hour or so at a time. I did the workout last night in them. I normally live barefoot as much as possible. Growing up here in Alabama I remember Mom announcing that it was warm enough to go barefoot being almost as important as Christmas. I still have the thick soles on my feet I earned walking on the black pavement in the 98+ sunshine. I've even been known to teach in socked feet. I guess it's no surprise that the shoes were meant for me!

WOD Nate Puppies: Complete as many rounds in 12 minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 12kg Kettlebell swings Women 8kg If you do not have a muscle up use a 2/1 sub of Assisted or beginner pull ups and bench dips . 10 rounds. I subbed a combination of negative pullups, bodyrows and pullups (yes real ones!) with dips between two chairs. I did the HSPU from the arm of the sofa. I used a 20# kb. This workout felt great! I was moved by the story and tried the pullups. Not too bad. I immediately iced the elbow. I think the stretch, rolling and bands are working. Finally got my vibram five fingers! I'll give running a whirl soon.

WOD Deadlift 1-1-1-1-1-1-1 reps Post loads. 90#-95#-100#-105#-110#-115#-120# Well I went to buy my official oly bar, but after we looked my wife said, "Why don't you just save up and buy a bar and then bumper plates as you need them?" I couldn't argue with that. So I bought some cheap plates to go with my existing set just to do the deadlift WOD without repeating my 100# limit. I waited until this morning. The lifts were not difficult. I swam afterward. It was a nice cool-down.

WOD Run 5k Total time - 20:59 I subbed a 6.3mi bike ride. I tried to keep it under 20 minutes. I saw that I wouldn't so I pushed HARD to beat 21! and I did! The distance workouts help me recover.

WOD Puppies: For time: 15 Walking lunge steps 12 Pull-ups (Combination of pu, beginning pu's and Jumping pu's) 25 Box jumps, 20 inch box 12 Double-unders 15 Bar dips (or Chair dips) 20 Knees to elbows 15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity 30 Sit-ups 12 Hang squat cleans, 15-25 pound dumbells 12 Back extensions 15 Wall ball shots, 8-12 pound ball 1 Rope climb ascents or 3 beginner rope climbs Total time - 17:26 Subbed pullups with assisted pullups (rope over bar, feet on floor in front of me), box jumps were to the 3rd stair, chair dips in similar fashion, 20lb kb, back extensions were supermans, 10lb dbs for cleans, used one 10 lb db for wall balls (throw and catch absorbing to squat), 10 bodyrows for rope climb... This felt awesome! I felt like I was back in college doing conditioning for volleyball. This kind of workout is my favorite. I came close to doing pullups but talke myself out of it. Last time I didn't talk myself out of it I was sorry! T...

I still feel a little puny from the virus I had last week so I took a couple more days. I swam this morning - did some sprints. Feels good. Glad the storms missed us last night. We will probably have low attendance today since a lot of our students commute from areas that were hit hard.

WOD Tabata Something Else Buttercups: Complete 12 intervals of 20 seconds of work followed by ten seconds of rest where the first 3 intervals are pull-ups, the second 3 are push-ups, the third 3 intervals are sit-ups, and finally, the last 3 intervals are squats. There is no rest between exercises. Post total reps from all 12 intervals to comments. Total reps - 125 Ok - the rules states that bodyrows are not to be used as a sub for pullups... I used bodyrows as a sub for pullups - oh well. Like this: Pullups - 10/9/10 (bodyrows 1:1) Pushups - 13/8/7 Situps - 9/9/9 Squats - 13/14/14 The cool thing is that I got my 4 year old to watch the Crossfit Kids vids and so she did some 3lb dumbbell swings and some standing long jumps 2 rounds each - tabata. We used the online timer I linked to on the right. FUN!

WOD 10k 12.5mi on bike Total time - 49:32 I converted my 400m = .5mi on the stationary bike and came up with 12.5mi as a sub. Now, I know the sub is not sincere! In fact - this was easy. I still wait on the neuroma to heal before I run. I skipped this yesterday and thought I'd have a rest day today to make it up. The WOD for today was actually "Tabata Something Else." I look forward to it tomorrow. Cheers!