My Gnolava

WOD Run 5k. Total time - 24:22 I subbed a 1000m swim. Should have been a little quicker, but this guy was doing rehab and felt it was ok to walk back and forth across MY LANE (which wasn't roped off)!!!! So I had a couple of bobbles. I "accidentally" splashed a couple of times. GRRRRRR!!!! I did this on 4/30 - in the AM. I'll do the WOD for 4/30 in the PM.

WOD Thruster 1-1-1-1-1-1-1 reps 45-55-65-75-75-85-85 Did all with cleans. Started low as this is a relatively new move for me. The only thrusters I've done have been with 20# or less. So, not too bad. I really need to practice the front squat portion. The loads at the top are not a problem. I did push presses on Saturday with 100#.

Well, I did some Tabata work on Saturday. I only did 4s instead of 8s. The moves were - row, pushup, abmat (towel) situps, push press (100#), KB swings (20#). So, it wasn't too tough. The push presses were the real challenge. I did an easy 10 mins on the stationary bike on Sunday followed by some stretching and foam roller work. I'll do an easy (yes EASY) swim this morning and try the WOD this afternoon. I've lost 15 pounds.

15:00 minutes on the rower. Rolled it outside in the sun. 85 degrees. Felt great. Logged 101 calories - my rower doesn't count distance :( I am starting to feel refreshed and ready to jump back into the WODs. I almost did yesterday's - but made myself wait. I'll get in after the next rest day. Oh, I still feel the swim!

So, I'm doing this pyramid thing. The one recommended by the Kult leader . It goes like this: WU 200 easy (at least) 4x25 with 5 seconds rest 2x50 with 10 seconds rest 2x100 with 15 seconds rest 2x200 with 20 seconds rest 2x100 with 15 seconds rest 2x50 with 10 seconds rest 4x25 with 5 second rest WD 200 easy (at least) Lather, rinse, repeat after 2 minute rest... 3-2-1 GO! :) Somewhere in the middle ( one of the 200s) my mind started wandering. I thought of excuses and rationalizations. I pondered removing Katie's link and blocking any further contact from her. I reminded myself that it's been too long since I read Total Immersion and that I needed to practice my zipper switches et. al. I wondered whether it'd be worth it to equip myself with some waterproof tunes in the future. I cussed and swore. I kept going. I noted that I was lapping the guy next to me and using a fraction of his stroke pace - this made me feel better (shame on me). I was wishing the water wasn...

I swam a few laps this morning. Yesterday evening, I iced my ankle/Achilles tendon. Feels better. I really was beat up by Elizabeth! My hams are still tight. I've been tasking all morning. I have a student who recently contacted me regarding her son. He has been diagnosed with classic autism. Trying to get resources together so she can tackle this challenge God has given her is very frustrating. There are a lot of ideas that keep turning out to be empty roads. Please help me pray for her and her family.

I'm taking an "Active Rest." I am feeling the need to push in the clutch before this gear winds out. It's been about 3 - 4 weeks since I did this, so my body is correct in telling me it's time for this. I plan to rest for the next 3 WODs and 1 rest day. If I think I need more, I'll take it. I am only going to do stationary bike, practice with PVC and lots of flexibility (read foam roller). I'm still feeling the effects of Elizabeth and my right foot issue. I must get a copy of the Pose Method book. I hope I don't have to completely give up the treadmill. I'll still be posting, since I know Katie lives by my words...

WOD "Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Time - 26:26 I subbed 20 supermans and 25 situps and abmat situps. I ran the first leg outside in my VFFs. My other calf (right side) started cramping (URGH!). Eventually peeled off the shoes and ran barefoot, walking some to stave off the cramping. I gotta tell ya, barefoot is great. The nearly full moon was setting. I started this at 4:45 AM. "Honey - look! Our neighbor is outside running barefoot in the 45 degree wet morning!" "He's lost it!" Yes folks, I have! I've lost my doubt! Time for coffee.

WOD "Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips Time - 22:17 Started to do this with 135# - tried a rep with it. Chickened out. Dropped it down to 115. Dips were between two chairs, feet out in front on the floor. For the last set of cleans I got bold and threw 20# on for the 135. Adrenalin gave me 3 reps and then I almost hurt myself. So I dropped back down to 115. I guess 135# is a PR for the cleans. I have shifted towards trying to get to "as rx'd" on the WODs. I feel more driven. the cert and training someone are motivation.

WOD "Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Time 31:51 Only scaled the weight. I used the empty 45# bar. I am wasted. The runs are improving. I did all 5 at around 2 mins per. My time before all of the foot issue was 1:30 or so per 400m. I'll get it back. I had to break all sets of OHS except the last one (hehehe). I also ran my fastest 400m on the last round! I'm getting the idea here... 2 weeks to final exams!

WOD Hang power clean 1-1-1-1-1-1-1 reps 65# - 65# - 75# - 75# - 85# - 95# - 105# Amazing how this feels. I freakin' love the lifts. I am all over the form. I finally get the drive pushing me into the air. I think I used to hesitate because of the ceiling. If I did the dip-drive with as much force and not holding the weight, I'd put my head through the ceiling. I must try these outside next time. The last rep with 105 gave me trouble. I went ahead and did it again (I had only psyched myself out). Then I said "what the heck" and did a split jerk with it. Fantastic! Rest day tomorrow - with my new client. I can hardly wait!

WOD Quarter Gone Bad Five rounds for total reps of: 135 pound Thruster, 15 seconds Rest 45 Seconds 50 pound Weighted pull-up, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 seconds Total - 86 Scaled like this: Dumbbell thrusters with 10# each and band assisted pullups. Elbow felt fine on the pullups - I can feel the strength in my arms improving. I need some heavier dumbbells. I love burpees but am terribly slow at them. Any tall people out there find this to be the case or am I just slow? Wait, don't answer that! My highest numbers were in the last round. The pullups got easier and easier. Arthritis? I have lost about 8 pounds by sticking to the zone for 1.5 weeks. I think there might be something to the argument which says that a zone diet can help with inflammation... On another note - I had someone to contact me on the message board at CF. I trained him today. It was a great experience! I helped him with his form on some basic moves. then created a short workout - 21-15...

WOD Run 10k Buttercups Run/Walk 2.5k 2k - 15:18 I ran! Ok, I only did 2k (not even 2.5). I did not walk at all. I had wind left to continue - but the calves started to go. I am very happy with the lack of pain I normally get from the Morton's Neuroma . In fact, I had NO pain on that side. I attribute it to my no longer wearing tight shoes on my wide feet. The Vibram's are also helping. I wear them when I workout and a lot just around the house and to Wal-Mart (always worth the looks I get from people!). My goal is to run a 3k next time 5k or 10k rolls around. Mr. Mirek, Tonya, Kim, Katie and splint - I heard you cheering as I ran. We have what I was told as a kid is called "Dogwood Winter" starting here. The dogwoods are in full bloom but it might snow on Monday morning - the story is that it helps the dogwood blooms germinate. We also have a cold spell for blackberries in May. I'm spoiled from the low 80's we had last week.

WOD Deadlift 1-1-1-1-1-1-1 reps 135 - 155 - 165 - 185 - 195 - 200 - 200 Felt great! I stayed below my max due to the slight twinge I had on the CFT. I noticed that, at heavier weights, I want to lose my lumbar curve and "roll" my back down. So, I focused on sending my butt back. Like I said, felt great! I love lifting heavy! I want more!!!!

WOD Kelly Buttercups Three rounds for time of: Run 400 meters 10 Box jump, 24 inch box 10 Wall ball shots, 14-20 pound ball Total time - 20:07 As promised, I did this on the same day as the presses. I was ready to sleep when I started! But I pushed on. I intended to puppy this, but the box jumps (to the 3rd stair) helped me change my mind. I subbed 45# barbell thrusters for the wall ball. I am noticing a physical improvement. My endurance has increased. The runs are getting easy. I look down on the treadmill and realize I've done the 400m and think - wow that was easy... I need to test this on the stationary bike to check against previous times. I also need to take the runs to the road/track. Deadlifts today - woohoo!

WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Shoulder press 45 - 55 - 65 - 65 - 65 Push press 65 - 65 - 75 - 75 - 75 Push Jerk 75 - 75 - 65 - 65 - 65 I really love the lifts! I started to wuss out on this like I did the shoulder work on the CFT. But I thought, "I'll just clean it!" So I did. I get the "no arms involved" on the clean more and more. I would say to anyone who hasn't yet - get coached. I am really getting the push jerk to feel right. I even did a couple as split jerks and thought that they were actually easier. I want to try heavier on that movement. I actually did this WOD on 08/09/08 at 5:30 AM. I swam before I went to the office. I will do Kelly tonight. At the cert, we were warned not to have to strict of a habit with regards to time of day and all. Since I rested all day yesterday, I'll be ok to to the two WODs today!

WOD CFT DL - 225# SQ - N/A Shoulder Press - N/A This is a DL PR for me. I'm excited, but not too much so, since I couldn't put the squat or shoulder press on the list. I guess it's a mixed feeling I have. I'm proud of the fact that I am ready to up my squat number so much that I know I won't be able to clean the weight. Ditto for the shoulder press. I also am pleased with the DL weight, but I felt a slight twinge on the down. No big deal, I stretched it out. The physical plant at the college where I teach just had an auction on old equipment. I bid on an old squat rack, a bench with a rack, two barbells and a dumbell rack. I hope I get the squat rack and the barbells for sure.

WOD Gwen Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. 75lbs Form was much better, thanks to the fantastic instruction I received last week! I love the lifts! This time my elbow actually STOPPED hurting after the first few reps. FORM IS THE KEY!!!!!

Rest day. Staying in the zone. Ate Subway Salad. I am staying full on 23 blocks. It's hard to get enough carbs!

WOD Pack: Four rounds for time of: 20 Glute-ham sit-ups (Limit ROM unless you are accustom to this movement) 15 Back extensions Total time - 9:37 Used a towel, a la Abmat, for the first 2 rounds. Finished with legs extended, regular situps. Back extensions were supermans. I had to break up the last round. Ate in the Zone today.

WOD Four rounds, each for time of: 800 meter run Rest as needed between efforts. 1:50/1:54/1:59/1:50 I'm going to squeeze in two workouts. This one was yesterday's WOD. I scaled to puppy and went to the pool. I really did well. The motivation from the cert really helped me. I pushed harder at the end than I usually do. I watched John T. - one of the instructors - when he did FGB. He did 61 push-presses in one minute. By the end of the FGB series, he was doing box jumps and grimacing in pain. I pictured this and how hard I had pushed myself this past weekend and got my first time back on that last round - I was gasping at the end. It felt great!