My Gnolava

WOD Run 15k HA! I swam 1k 23:07 I may have done an extra lap - Mathematician who can't count!

WOD "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Total time - 19:12 Did this with 20# KB. Time for a new weight. I will most likely get dumb bells first. They're a bit more universal. I got a day behind due to 2 nights of little sleep. I'll probably do the 2k row instead of the 15k run (HA as if "instead" is the right word) tomorrow morning. The pullups were with 3 rounds of 4 reps. The rest time was less than 30s on most sets.

WOD "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Total - 705 Like this: Back squat: 205 - 235 - 245PR Shoulder Press: 105 - 115f - 115(Tied PR) Deadlift: 305 - 325 - 345PR My right shoulder is holding me back on the presses! URGH! My Chiro is still working on it... Woohoo for the PRs. I am glad I broke 700.

WOD Michael Buttercups: Three rounds for time of: Run 400 meters 10 Back Extensions 20 Sit-ups Time 15:33 Did GHD on back extensions and sit-ups. Ran the 400s this time. I'm pleased with my results. Ready for rest day! Oh - I've lost 33 lbs since April.

WOD Jeremy Buttercups Three rounds, 21-15- and 9 reps, for time of: pvc-15 pound Overhead squats Burpees Total time - 1:06 (that's 1 hour and 6 minutes) First round with 45# - the rest with PVC. I truly suck at burpees. I was packing it up after round 2 (around 35 minutes) and decided to see how I felt stopped after the 21 and then midway into the 15 burpees. I cussed and completed the workout with 2 burpees every minute. First time so 1:06 is a PR HAHAHA!!!

WOD Fran What I did One round 12 - 9 - 6 45# Thruster Pullups (3 real followed by jumping) 5 minutes I am almost over worked. I will stay light tomorrow and Saturday. If I still feel like I need it, I'll rest the next 3 day cycle.

WOD Push jerk 3-3-3-3-3 reps 95 - 105 - 120 - 125(PR) - 135(PR) Nice! I did this last night (072308). As I went to bed last night I was hoping for some non-shoulder workout for today. It's Fran. Oh my! I think I'll go to the park to do this. I will scale WAAAY back. The brandx discussion says that it should be a 3-5 minute workout. I will scale to that.

WOD Row 2K Finally did this this morning - I can't count distance on my ridiculous rower! So I rowed 150 strokes in about 8 minutes. The gym on campus here has some better rowers. They're not C2s but are more expensive water rowers. They measure distance. I'll have to try one soon. Hopefully I'll get the push jerks done tonite.

WOD Puppies: For time: 20 Box jump, 10-15 inch box 20 Jumping pull-ups 20 Kettlebell swings, 12kg Walking Lunge, 20 steps 20 Ab-Mat Sit-ups 20 Push press, 25-30 pounds 20 Back extensions 20 Wall ball shots, 10-16 pound ball 20 Burpees 20 Standard Jump Rope Jumps Time: 24:11 The temp was 101 deg F - not index, just flat out temp. It's Alabama = it's humid. Some shots: So, here's my 4$ 20lb med ball. My wallball target. My pullup Bar My sweat angel - no big deal around here on a day like today! My magic sponge - the magic SpongeBob. I did burpees here.

WOD Weighted pull-ups 1-1-1-1-1-1-1 reps Bodyweight 220 Added weight: 2.5 - 5 - 7.5 - 10 - 15 - 17.5 - 15 Whew! No wonder I was struggling with pullups before! I was wearing a 30# weighted belt of fat!

WOD Somewhere between Puppies and Porch Complete as many rounds in 15 minutes as you can of: 15 Push-ups 12 Bench Dips 45 pound Push-press, 9 rep (used 65#) 4 rounds I'm toast!

WOD Deadlift 5-5-5-5-5 reps 155 - 165 - 185 - 195 - 200

WOD Puppies: Four rounds for time of: Run 400 meters 25 Squats Time 14:51 Started off at the track but decided to relocate as a high school football team started to enter the area. So, I went to a nearby park and did this on the grass. It felt fantastic. I ran something closer to a 450 or 500. By the 3rd round of squats I noticed my ability to go deeper had improved (blood flow?) and I really felt good.

Sunday morning at the bar... WOD Puppies: For time: 10 Handstand push-ups 2 L Pull-up 8 Handstand push-ups 4 L Pull-ups 6 Handstand push-ups 6 L Pull-ups 4 Handstand push-ups 8 L Pull-ups 2 Handstand push-ups 10 L Pull-ups 1 Handstand push-ups Time 11:42 I did the HSPU with my feet on a table top. The pullups were kipping, non-L. I was loving the pullups - none of them were less than real (30 in a workout is a new PR). I did some KTE after to make up for the lack of L. I did not count the KTE in my time. Shoulder hurts - but always feels better after I work it. I made an appointment with the chiro who does ART. I'll post my results.

WOD On the CF site - Complete as many rounds in 30 minutes as you can of: Walking Lunge, 12 steps 15 Glute-Ham Sit-ups 15 Hip Extensions 5 Muscle-ups I did this AMRAP in 15 min Walking Lunge - 12 steps 10 GHD Situps 10 Hip extensions 6 pullups 6 dips I finished 4 rounds GHD situps are easy but very taxing. They are a lot like power cleans.

WOD Run 10K I did 1k in the pool. Time - 22:34

WOD "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Total 660# Squat 135 - 205 - 225PR Shoulder Press 95 - 105 - 110(Tied PR) Deadlift 255 - 305 - 325PR After a restless night, I woke up this morning thinking I might skip the WOD. I thought, "my luck it'll be the CFT..." and it was. So - I did it anyway! I missed the last CFT and regretted it. Well, my goal for 300+ deadlift by the end of the summer has been met! I took a different approach on this CFT. I went in higher and stepped the weight up faster. This worked well.

WOD "Angie" Puppies and Buttercups: For time: 20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups 20 Push-ups or 30 Box Push ups or 35 Wall Push ups 20 Sit ups (do not do crunches) 20-50 Squats (depending on ability) - I did 20 Time 10:19 I was kip-tastic! Kip-o-riffic! I did 5 then 4 then 3 then 4 then 4. Pullups are a reality again!

WOD What I did: 3 rounds for time 185# DL X 5 10 Burpees Time - 10:30 Did this in the 95 degree afternoon , high humidity - Alabama! Took it kind of light last week. I am having some shoulder pain this morning. Went swimming (NO NOT THE DIFFICULT ONE) to try and work it out. I think it's time for the local Chiro who does A.R.T. to have a go at it. I can feel some knots in my pec and surrounding the shoulder blade.

Had a fun trip to the park this morning. After playing around on the bars and slides I had to do a few pullups! Lots of fun. Then we fed the turtles:

WOD What I did: 3 rounds for time 15 Deadlifts (135# first round - 95# last 2) 12 Hang Power Cleans (115 first six - 95# the rest of the way) 9 Front Squats 95# 6 Push Jerks 95# Time - 34:36 My eyes were bigger than my muscles. I was out in the morning heat. Sun beaming. Sweat running. Finally getting all those Tom Petty songs out of my head. My mp3 player on random (Front 242, U2, Kruder & Dorfmeister, Beethoven's 5th - first movement, Yes, Sex Pistols) like I like it. Who says you can't put Yes and Sex Pistols back-to-back? Feel a lot better, now that I'm back on 23 blocks. Oh, 2 days after being back on 23 - lost 2 pounds. Maybe I was under-eating and my body was storing? Anyway. Happy 4th - especially Lars and Steve! hehehe....

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 75-80-95-105-105F Push press 95-100-105-110-115PR Push Jerk 105-115-120PR-120F-95 This was difficult. I tried to cut down my blocks - just to see how I felt. I have lost 25+ pounds on 23 blocks per day. I stopped at 222# and so I dropped to 21 blocks for 2 weeks with no change. I have stayed at around 222# for about a month. So I thought I'd give it a whirl at 19 blocks. No way. I bonked on this workout. I think I'll go back up to 23 and measure my waist and not my weight.