My Gnolava

WOD Pack: For time: 95 lb Thruster, 10 reps 50 Double-unders 95 lb Thruster, 8 reps 40 Double-unders 95 lb Thruster, 6 reps 30 Double-unders 95 lb Thruster, 4 reps 20 Double-unders 95 lb Thruster, 2 reps 10 Double-unders Time - 16:22 Subbed 3:1 singles for doubles. I had to break the first 2 rounds of thrusters. I rested as needed ( a minute here and there ). I can do double unders, but I need a faster rope (height issue). I feel wiped out, but good.

WOD "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Total: 600# Like this: Back Squat - 95 - 135 - 185 - 195 - 205 (This was a first try for me and so is a PR) Shoulder Press - 65 - 95 - 105 - 110 (Ouch! Another PR) Deadlift - 215 - 225 - 245 - 260 - 275 - 285 (PR by 60#!!) I love lifting heavy. I will break 300 on the DL soon!

Took a break from this three day cycle to take care of a head-cold. We also had registration all day on Tuesday. Now the fun begins - Summer classes. I am teaching 5 courses! I'll start back on the WODs on Friday. Might go for a swim tomorrow. We'll see how I feel.

WOD Puppies: Three rounds Sub 400's Sub 20 pull ups (beginner or assisted okay) Total time - 19:58 Good news! I went for the run - and made it. I started out thinking: "I'll try for 150 or 200 before I switch to the bike." Then at 200 I felt no pain so I kept going, ready to stop and being very careful - like running on hot pavement ( reminded me of my childhood.) I wore no shoes, was on the treadmill, and made the 400 for each of the three rounds. Also, I made the first 20 pullups legit. The next 10 were legit. After that I mixed legit with jumping and, by the last round, was using the band. Ready for the rest day! WHEW!

Need to get rid of crabgrass? Try burpees.

WOD Somewhere between buttercups and pack 5 Rounds 10 KB Swings 20# 10 GHD situps 10 back extensions 10 KTE Total time - around 25:00 I rigged a GHD using my squat rack and an oly bar. Worked like a charm on the situps. The extensions were not as good. After the first round I switched to supermans. I went inside to get pillows to ease the discomfort on the ankles and hips - so I lost time. The first KTE were from the top support of the deck stairs and were legit. I did the remaining 4 rounds from the swingset so I could cheat. Tough but fun.

Enough banter. Mr. Mirek will swim soon. I can feel it. Katie will see to this I'm sure. I only wish I could travel to Chicago to witness (secretly I'm glad I can't because surely I would be given some pyramid to do) the events. I really do expect pictures! WOD Five rounds of: Deadlift, 3 reps Handstand push-ups, max reps Round 1: 185# DL / 8 HSPU Round 2: 190# DL / 9 HSPU Round 3: 190# DL / 8 HSPU Round 4: 195# DL / 7 HSPU Round 5: 200# DL / 9 HSPU The deadlifts were three reps only a slight kiss to the ground. This was great! I can go heavier next time. I stayed back a bit since I haven't done multiple reps of deads before. The HSPU were hilarious! I hooked my toes on the top brace of my walk-in squat rack. I was in pike position doing these. Definitely more work than my with my feet on a stair.

Today is rest day at CF. I am reading the WODs at Crossfit Endurance and I like them. I want to start doing these soon. I was already doing some of the swim stuff - thanks to Katie . I also plan to include the cycling and running (running after I rehab a bit more). I am running 100m at a time now - every day. Sort of a grease-the-groove approach. I will up this by 50m every week, when I feel like I can or until the pain comes back.

WOD Puppy/Pack 750m row 15 Burpees 500m row 20 Burpees 250m row 25 Burpees Total time - 33:05 Oh my! Thanks for the rest day tomorrow. Are burpees really tough on us tall people?

WOD This is somewhere between puppy and pack scale from BrandX 35 pushups 65# SDLHP, 25 reps 25 dips 20 pullups 10 handstand pudhups Total time - 10:25 I did the dips as usual - between two chairs, feet on the floor. No weight on the pullups - they were, for the most part, band-assisted. The HSPU were with feet on 5th step. Nice workout!

WOD Complete as many rounds in 20 minutes as you can of: 95 pound Clean and Jerk, 15 reps Run 400 meters Total - Three rounds! Scaled like this 75#x10 hang power clean & jerk. Bike 900m (not stationary). The weight was higher than the BrandX "Pack," but the reps were for "Puppies." Wow! this one kicked my butt. I wasted a lot of energy on the jerks and had to muscle the weight up with my arms on many reps. I was wiped out and had to break it into sets of 5 or fewer. I'll feel this tomorrow.

My wife decided to give Crossfit a try. So I prepared to work with her on her squat form. I asked her to go into a deep squat. She did - effortlessly. Perfect lumbar curve and erect spine. Amazing. So we went to overhead squat and - yes - perfect form. Very minor tweaks to get the bar in line over her feet. She's gonna be good at this stuff...

WOD Michael Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Total Time - 12:50 I did this in the pool (and on the deck) as 100m swim, 20 back extensions and 25 situps. I did the situps without any mat or towel under me. I have a raw patch at the top of my rump - ouch! I guess I worked my ass off on this one!!!! I still am amazed at the difference in the way I feel since I started the diet. Immediately after the workout, I was tired but not gassed. 10 minutes later I felt refreshed.

WOD Buttercups: Complete as many rounds in 10 minutes as you can of: 1 Jumping Pull-ups 4 Push-ups 7 Squats 12 rounds The good news is I beat my rounds from last time (10) AND every pullup was legit! Next time I'll add the 2 mins to make this a puppy workout. I felt less taxed by this workout than last time I did it, and I did better work. I have to credit the diet. Speaking of which - how are my sugar free buddies across the country doing? Is the month happening? How do you feel?

WOD Deadlift 1-1-1-1-1-1-1 reps 145 - 155 - 185 - 195 - 205 - 215 - 225 The 225 is my PR from the CFT. I want to break that next time. I think it's mostly psychological. At any rate - I'm happy with the loads. I think that deadlifts rank as one of my favorite moves.

WOD Fran Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Time - 12:06 The thing that costs me time on this is the pullups. I thought my thrusters were at least respectable - with the 45# bar. Oh - I'm proud to say that I have a scrape on my shin from the deadlifts yesterday! I didn't notice it until I showered. I'm so freakin' tough! GRRRR!!! HEHEHE

WOD Diane Puppies 15-12-9 95-135 pound Deadlift Handstand push-ups Time - 11:03 Wow! What a difference a few pounds make! Did this with 185# and feet on 5th stair. Last time for Diane 3 mins and change. I had to break the deadlifts into sets. I'm glad I did it with more weight as this gets me closer to as rx'd.

WOD Four rounds, each for time of: 800 meter run Rest as needed between efforts. 4:04 - 4:07 - 4:12 - 4:21 These were 200m in the pool. Rest was 2 minutes each - except the last one at 3 minutes. Nice workout. I really am trying to get off of this lag behind. I can't do Diane today - since Elizabeth taxed me yesterday. So I'll do that one tomorrow (unless I get a burst of energy).

WOD "Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips Time -16:00 I beat my last time by 6 minutes! Used 115# for cleans and chairs for dips. WOOHOO to improvement. On another note: I've gained 3 pounds (for a net total loss of 12) and lost another inch! I am happy to stay around 230.

Last month I posted a request for prayers to help one of my students who is faced with the challenge of raising an autistic child. She has started a blog. I linked to it as another motivator - because she certainly is. Please pay her a visit! Kisha

WOD Puppies: 25 burpees for time. Time - 5:18 Still a bit tender in the right ankle. Time for coffee, breakfast and then a LITE swim.

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 65-75-85-95-105 95-95-105-105-105 95-105-115-105-95 The last shoulder press was hard. The push presses were all decent. I LOVE THE PUSH JERKS!!! I can go a lot higher on a single rep max. I like what the 5 reps does on the push jerk. I noticed some fault on technique now and then. It's nice to have another rep right behind one so you can immediately address any issues. I am liking shoulder work a lot. This is a huge change for me as it was one of my weak areas in the beginning.

WOD Murph Buttercups: 1/2 mile Run 25 Pull-ups (or beginner pull ups) 50 Push-ups 75 Squats 1/2 mile Run Total time - 33:14 Used the stationary bike 1.2mi to sub for a .5mi run (still feeling a slight twinge in the Achilles.) Broke the pullups (some real, most band assisted, various grips) into 5 sets of 5. Pushups went 8-7-then 5x7. Squats went 10-15-15-10-10-10. I got a good workout from this one! Watched the tornado warnings on TV. All missed us - thankfully. Georgia? If you read this - Wayne County had some 3 tornadoes. None were too severe. Time for a snack and then to bed.

WOD Complete as many rounds in twenty minutes as you can of: 65 Pound Thruster, 10 reps 10 Pull-ups 5 Rounds Scaled weight to 45#. Used mix of jumping, band assisted, and real pullups. This is the first time I've done pullups in a while. My elbows have improved dramatically. It was also noticable that I was carrying 15lbs less. So - with that I was pleased. I know the numbers were low. I also didn't do this last night - as I had said I would. New goal - get more sleep. Once finals are over this will be easier. We are at the wire. It's 85 degrees again. Summer is knocking on the door.