My Gnolava

21-15-9 KBS 1.5pd Burpees 10:28

I set out to do 15 1 minute rounds of 4 shoulder press with 1.5pd kb (2 each) and as many DU for the remainder of the minute. I got through round 6 and my rope broke. Also, my Achilles was starting to really hurt so I took the rope breaking as a sign. It was inflamed. I have been nerve flossing since and that is working. The 6 rounds went like this (DU scores): 13 16 11 20 12 14

Tabata SDLHP @1.5PD Pushups Situps SDLHP 11 10 10 8 8 8 7 7 tot 69 Pushups 9 4 3 4 3 3 3 3 tot 32 Situps 7 6 6 7 6 6 7 7 tot 52 Total 153 Rough!

AMRAP in 15 mins 10 KB cleans alternating arms 20m grapevines 13 rounds. Did this in Alabama, in the front yard at my mom's.

AMRAP in 10mins 7 push ups 70 farmer carry @1.5pd each hand Got 6 plus 7 pushups This was supposed to be handstand pushups and a rope ascent. I subbed to regular pushups. I would have gotten more rounds with a rope climb. I didn't want to do a pullup sub because my arms are still recovering from Thursday. I have been wanting to do some farmer Carrie's and I figured, since they work the grip... Ankle sciatic pain issue nearly fully recovered.

10 1-minute rounds of: 10 squats Max reps of clean and jerks @95 Rest 2 minutes between rounds. Got 47 clean & jerks (really push pressesl

4 RFT 10 split dumbbell cleans @30lbs 15 jumping pullups 8:07 I can't be sure this is what I did.

EMOM 10 mins 2 TGU 1 each side @1pd I'm in Alabama and the weather is intense. Heat advisory and thunderstorms all around. I was in the wet grass. It was fun. I haven't done any Turkish Get Ups in a while. Last I tried, I was just starting the comeback. I couldn't use any weight. These were wobbly and slow, but I felt myself adjusting and ended up feeling pretty good about them. Calf/ankle pain is rough today. I attribute this to the long car ride.

Airdyne 10 miles for time. 36:20 Today's wod was 2k row 1mi run 2k row 1mi run 2k row. I am still working on my sciatic/SI/ankle thing. It is improving. I had to sprint down the hill to the bus stop and it wasn't too bad. But, I don't think I am ready for any distance yet. This sucks because I really really was enjoying running.

3 RFT 5 KB power snatches, left arm 5 single-arm overhead squats, left arm 5 jumping pull-ups 5 KB power snatches, right arm 5 single-arm overhead squats, right arm 5 jumping pull-ups 35lb KB 5:17 Still in light mode. This is my 50% week. I took a full 3 day cycle off. I did yoga yesterday. It has helped my sciatic/SI joint issue. I am also consistently applying epsom salt to my calf. The knot is loosening.

5 RFT 5 DL @185 5 Burpees 5:17 I was not sure if I would be able to do anything. So I scaled back. I had 185 on the bar already and was expecting to have to reduce it. I picked it up to see how it felt and it felt super light. So I used it. My ankle pain issue is improving. I've been smashing the calf on that side. There's definitely a knot there. The paiin has changes to more of a general sciatic pain issue throughout the leg and into the SI joint. I'll keep hunting it and working it.

I took a break this weekend. My ankle has been really hurting. So today's wod is...double-unders. I decided to work on mobility. I did some digging and found a pretty significant knot in my left calf - same side as ankle in pain. So, I smashed it a bit and got some relief. I'll work on it throughout the day today. I also did some research to find that I am likely low in vitamin B1. I hate taking vitamins. I found that a good source for B1 is spirulina . I'll give it a try.

Front Squat 5x5 105 125 125 125 125 I did this one at the gym on PPU campus. I have the wood and the cement and the buckets to make squat stands. I just need to carve out the time to do it. The lifts were ok. I have so much mobility work to do.

For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb Here's what I did: For time: 800m run + 1mi on Airdyne 50 push-ups 50 sit-ups 2-mile Airdyne 50 push-ups 50 sit-ups 2-mile Airdyne 59:57 I started with the run and my Achilles started twinging so I switched to the Airdyne. I'm sure that the Airdyne was worse (realise my runs wouldn't have been weighted). I anticipated that the pushups would be the most difficult part - they were. I had to invoke "WARM BODY COLD MIND" many times. I lost 2.5 pounds doing this....and I got monkey butt...

I decided to take a rest day today. My left Achilles tendon is irritated. I want to do the wod today, but it has 3 miles of running in it. Last night, I thought I'd just use the airdyne as a sub for the running. Then I did some mobility work and put some epsom salt lotion on my leg and hip. This morning my pain was 50% better. So I'm gonna rest and see how it feels in the morning. If it's still bad, I'll do the original airdyne sub. I'm getting close to a required lite week.

AMRAP in 7 Row 200m 1 RD + 200 + 42 This was with my new rope. Not a huge fan of it, yet. I also have some left leg/ankle pain which caused me to be slow on the DUs. Oh well, sometimes you're the bug.

Clean and Jerk 3-2-2-1-1-1-1 95 135 145 155 165 175 185 This is a current PR. I'm pretty sure I got 205 a few years ago. I know I jerked 205 because it was my 1rm OHS. I was very pleased.