My Gnolava

WOD " Fight Gone Bad! " Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Total - 178.2 Improvement from last time but not a PR Happy new year!!!!

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 SP 95 - 105 - 115 - 125F - 125F PP 105 - 115 - 130PR - 130F - 125 PJ 115 - 125F - 95 - 95 - 95 I did this in the evening after doing Michael in the afternoon. I wasn't expecting great performance. I was right! I did get 4 of the 125# push jerks. Glad to have the rest day today!!!

WOD Michael Puppy/Pack Three rounds for time of: Run 800 meters 30 Back Extensions 30 Sit-ups Time - 24:31 This is the first time I've done this with GHD and real back extensions - WHEW! Only went up 5 minutes, so not to bad!

WOD Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Used 85# on the first 3 rounds then dropped to 65# Got 7 rounds. This was a tough one to jump back in on!

WOD Back Squat 5-5-5-5-5 reps 135 - 155 - 160 - 165 - 170PR Was pleased with form for the most part. I can really tell the difference in the length of my legs on these.

WOD Eva Buttercups (heavier and real pullups): Three rounds for time of: Run 400 meters 15-1pood Kettlebell swing, 15 reps 15 Pull-ups Time 20:09 I decided to get honest on the metcons and scale back a bit. I spent the last week or so not sleeping well and have resolved that I was pushing a little too hard. So I will try to be sensible from here on out! For Deidre.

WOD Cindy Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Went down to 7 on this one. GRRRRRR!!!!!! Excuses - 25 degrees. Fixed my pullup bar and now I have to jump to get to it and can't cheat on the first pullup. Still recovering from the chipper workout on Friday - yes FRIDAY! Got on the foam roller and already feel better. I need to get back into the cool down, stretch foam roller thing regularly!!!

As the 2008 year winds up I am reflecting on the changes I've made. I have posted a few before and after pics recently. As we were reviewing our family portraits this year, my wife brought out last year's. And, well, I was shocked.

WOD Pack: For time: 35 Box jump, 18-20 inch box 35 Jumping pull-ups 35 Kettlebell swings, 1 pood Walking Lunge, 35 steps 35 Ab-Mat Sit-ups 35 Push press, 45 pounds 35 Back extensions 35 Wall ball shots, 14-20 pound ball 35 Burpees 35 Standard Jump Rope Jumps Time - 36 minutes I did three KTEs Burpees and lunges were the killer.

WOD Split Jerk 1-1-1-1-1-1-1 155 - 165 - 175 - 185F - 185F - 185F 185F ( Well I heard that voice saying "you can't do it" and I believe it. Oh well. My other excuse is that I was not set up to dump the bar so I was afraid. Next I (we - two clients were with me on these) did a scaled version of today's workout. AMRAP in 15 minutes 400m 10 pullups 10 supermans Got 4. Time for bed. Oh - I swam a few laps this morning. Nothing too serious - just wanted to get wet. Felt nice. Somewhere near 1000m, mixed strokes and some drills.

Today I posted grades. After a meeting tomorrow Christmas break begins! Made it through the busiest time without missing too many WODs. I will go for the 1RM split-jerk workout tomorrow - I'll do tomorrow's WOD tomorrow if it seems feasible.

WOD 5k 25:16 That's roughly 20s faster. The last time, however, I did this after doing C&J 1RM. So, not bad, but I can do better. This workout was dedicated to Bob and Bev.

WOD Nasty Girls Pack/Puppy 3 rounds 50 squats 3 pullups + 3 bench dips X 7 95# power cleans, 10 reps 26:25 - dropped a little over a minute.

WOD Annie Puppies: 25-20-15 and 10 rep rounds of: Double unders Sit-ups 4:55 - up 3 seconds with abmat situps and tuck jumps instead of single-unders.

WOD Clean and Jerk 1-1-1-1-1-1-1 reps How it went: 155 then 175F then I did this: Then 175PR the rest went 175F - 155 - 155 - 155 I was upset with the first failure at 175. I had made a promise to dedicate a workout to a crossfitter who had posted on the CF message board about her Grandmother's desperate situation - here is the story. So, I dug deep and wrote the words on my palm and with total focus - nailed that PR in her honor. Gayle - hang in there! You are an inspiration.

WOD Complete as many rounds in twenty minutes as you can of: 15 Pull-ups 15 Ring push-ups 15 Back Extensions 15 GHD Sit-ups 3 + 15 pullups. Elbows are on fire! Don't have rings yet so the pushups were regular. This was rough.

WOD Puppies: 40 Squats 2 Muscle-ups 25 Squats 4 Muscle-ups 15 Squats 6 Muscle-ups 10 Squats 8 Muscle-ups 14:20 I subbed 3 - 1 pullups and dips for muscle ups. Got to the last muscle-up sub (24 pull/dip) and stopped after 2 rounds. That is, I did 6 pullups and 6 dips instead of 24. I was totally done from the squats. My glutes had nothing left from the lunge workout.

WOD Pack/Puppy: Three rounds for time of: 35 pound dumbbell, walking lunge, 10 alternating steps (first round 53# KB) 35 pound dumbbell, swing, 15 reps (first round 53# KB) 8:05 25 degrees. Did one round of the CFWU as opposed to 2 'cause I wanted to get finished! Nearly failed on the lunges with 53 pounder so I dropped to the 35# KB. My glutes are aching.

WOD " Fran " Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Time 17:30 Near 3 minutes faster!!! As rx'd.

WOD " Tabata Something Else " Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments. Pullups: 7 - 5 - 3 - 3 - 3 - 3 - 3 - 2 = 29 Pushups: 12 - 5 - 6 - 5 - 4 - 3 - 3 - 2 = 40 Situps: 9 - 8 - 7 - 7 - 6 - 8 - 7 - 8 = 60 Squats: 11 - 11 - 11 - 11 - 11 - 11 - 11 - 12 = 89 Total - 218 I'm toast! Proud of my work on the squats. That was all willpower!

WOD Deadlift 3-3-3-3-3 reps 225 - 225 - 245 - 255PR - 245 Followed by 10 minutes of scaled "Nate" AMRAP 2 pullups 4 pushups 8 KB swings (1.5 pood) 8 rounds

WOD “Mr. Joshua” Pack: Five rounds for time of: Run 400 meters 15 Glute-ham sit-ups 185 pound Deadlift, 15 reps(used 155#) Time - 25:29 Went up by 2.5 minutes, but I increased the DL weight by 20# to 155. Rough workout! I really felt the glute ham situps in the psoas.

WOD Pack Three rounds for time of: 15 Knees to elbows 1 pood (35 pounds) Kettlebell swing, 15 reps 15 Push-ups 15 foot Rope climb, 1 ascents 20 inch Box jump, 15 reps 15 Back extension Walking lunge, 100 ft I just realized I left off the walking lunges! Oh my! This was a train wreck. I should have scaled to puppy. I did 2 rounds and stopped on the "rope" since I had a twinge in my elbow that said STOP! I was beat up after the KTE and KBS. Didn't I say to use puppy scale on first time workouts? Time - for what it's worth: 26:15

WOD Clean and Jerk 1-1-1-1-1-1-1 reps 135 - 145 - 155PR - 165PR - 175F - 175F - 175F Failed on the clean. All mental. It was nice on the jerks - I did them in the yard and was WAY more confident since I could dump the bar (and I did every time like a competitor!) Promptly after that: Run 5k Time - 25:41 This was the first time I had ever run a 5k on purpose and so is a PR.

WOD Push jerk 1-1-1-1-1-1-1 reps 95 - 115 - 135 - 145 - 155PR - 160F - 160F Can get higher. Psyched out. Time to practice dumping the bar so I know I'm not in danger! My PR for cleans is 165 - I can split jerk more than I can push jerk - right? ALSO " Nicole " Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups 5 rounds with pullups like this: 5 - 6 - 5 - 6 - 5 This was done with no rest after the push jerks. I dropped a whole round. Oh well.

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 Time - 22:04 It's my birthday! I'm 44. I did this as rx'd with my new kb. The swings were KILLER! Had 3 clients working with me. Tons of fun!

WOD Five rounds for time of: 75 pound Hang Power Snatch, 15 reps Run 400 meters Time 23:31 (I'm back!!) Did this one outside in the damp 35deg cold wind. Used one of my new Pendlay bars with Wright Bumpers!!!! Awesome difference. Just awesome. The downside was that I couldn't wear my VFFs due to the cold so my runs suffered a tad.

WOD Jason Pack/Puppy 75 Squats 4 Muscle ups (3 pullups/ 3 dips x 4) 50 Squats 8 Muscle ups (3 pullups/ 3 dips x 8) 25 Squats 12 Muscle ups (3 pullups/ 3 dips x 4 ) 15 Squats Time - 21:15 Whew! Had to give up. Note to self - if you haven't done the WOD before, do puppy!

WOD " Fight Gone Bad! " Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Score - 168. Felt great just to get a workout in.

Dang! Will test myself tomorrow to see if I can get a workout in. I haven't have a cold season like this in years. Ready to be past it!

I have yet another cold. The whole house has had it. I'll get a workout in soon.

WOD Puppies: do 5 rounds of max push ups max pull ups or beginner pull ups 24/5 20/6 17/6 15/5 13/3 Definite improvement over that last Lynne.

WOD Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 65 pound Thruster, 10 reps 7 rounds - rx'd. Thrusters were easy at first, then they got to me! Pullups were pullups - elbow pain.

WOD Michael Puppy/Pack Three rounds for time of: Run 800 meters 30 Back Extensions 30 Sit-ups Time - 19:38 (I think, have to check...)

WOD Death by pullup. I made it to 8. 36 pullups!

WOD Thruster 1-1-1-1-1-1-1 95-105-115-125PR-135PR-145PR-155PR Trying to post with my cell. A 155# thruster tells me I can get my jerk to be at least as high.

WOD Angie Puppy 30 Pullups 30 Pushups 30 Situps 30 Squats Time - 9:35 Beat my last one by 4 minutes! Also did Push press 3-3-3-3-3 105-110-115-120PR-125PR

WOD Squat clean 1-1-1-1-1-1-1 reps 115 - 125 - 135 - 145 - 150PR - 165PR - 165 Did the first move of the WOD for today. I had 2 clients with me so we only did the cleans and the shoulder presses and ran out of time (and it got cold!) SP 1 - 1 - 1 - 1 - 1 105 - 110 - 115F (dipped) - 115 - 120F I am having trouble with the same shoulder on these. I need to include work in my warmup which addresses it.

WOD “Elizabeth” 21-15-9 reps of: Clean 115 pounds Chair dips Time 8:40 Cleans were from the floor. Dips were still with feet on the ground. Last time - 16:00! Much improvement with more work (from the floor.) Time to up the weight. I think I'll up it and go back to hang cleans. Also need to add dips to my warmup - my shoulders hate them.

WOD " CrossFit Total " Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Back Squat 225 - 255F - 255PR Shoulder Press 115 - 120F Deadlift 325 - 350PR CFT - 720PR The shoulder presses still are not coming along - lot of pain there. The other hindrance - I ran out of plates on the DL!!! I will beat 400.

WOD Four rounds for time: Run 400 meters Rest 2 minutes 1:15PR - 1:25 - 1:35 - 1:44 Total time - 5:49 Well, I'm getting close to being an elite athlete at this! The crossfitseattle Advanced Athlete time for 400m is 1:19. Elite = 1:04. How the heck did this happen? I'm not a runner! I'm not fast! Ever been to Alabama? Here's some of our famous red dirt! I'm a day behind - missed a 5k. Might do the CFT today, might wait til tomorrow.

WOD Puppies: Ten rounds for time of: 5 Burpees 5 Pull-ups (beginner or assisted okay) - did regular, some mixed grip/most overhand Time - 14:32 FUN!

WOD Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Did the first 2 rounds Rx'd then dropped to 65# Total rounds - 6.

WOD " Cindy " Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats I did this as Rx'd - urgh! 9 rounds. The good thing was that on all but 2 or 3 rounds I did the 5 pullups without failure. It was the pushups this time.

WOD Snatch 1-1-1-1-1-1-1 reps 95 - 105 - 115 - 115 - 125PR - 135F - 135F

WOD Porch cleans/puppy ghd For time: 115 lb Squat clean, 10 reps 25 GHD sit ups 115 lb Squat clean, 8 reps 20 GHD sit ups 115 lb Squat clean, 6 reps 15 GHD sit ups 115 lb Squat clean, 4 reps 10 GHD sit ups 115 lb Squat clean, 2 reps 5 GHD sit ups Hit the wrong button on my timer - 15:00? Filmed myself doing the cleans - all from the floor. Need work but not terrible.

WOD Deadlifts 3-3-3-3-3 at 205, 225, 225, 255, 225 Followed by L4D1 - 21 rounds

“Mr. Joshua” Pack: Five rounds for time of: Run 400 meters 15 Glute-ham sit-ups 185 pound Deadlift, 15 reps(used 135#) Time - 23:00 on the dot.

WOD Erin The Porch: Three rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups Time - 24:50 I didn't have the dumbbells so I did 95# on the OLY. I also did hang squat cleans since I need to work those. Pullups ate my time! By the third round I was doing 2 and resting 30 secs.

WOD " Ryan " Five rounds for time of: 7 Muscle-ups 21 Burpees I scaled it like this: Five rounds for time of: 7 pullups 15 Burpees Time 17:10 Need rings!

WOD Weighted pull-ups 1-1-1-1-1-1-1 reps Bodyweight - 204 25 - 35 - 40PR - 50PR - 55PR - 60PR - 65PR WOW!

WOD Pack Weight/ Puppy rounds Three rounds for time of: 95 pound Deadlift, 15 reps 95 pound Hang power clean, 12 reps 95 pound Front Squat, 9 reps 95 pound Push Jerk, 6 reps Time - 17:20

WOD Barbara Puppies: “Barbie” Five rounds, each for time of: 5 Pull-ups 10 Push-ups 15 Sit-ups 20 Squats Rest precisely three minutes between each round. 1:31 - 1:31 - 1:47 - 1:49 - 1:51 Did the situps on the floor (no ghd.) They were the killer!

WOD With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Honestly - 3 rounds. 135 seems like it should not tax me - but it does! I could have done more, but with terrible form. Next time this one comes around I'll do 95. Still blowing the cold out.

WOD Nate Buttercup: 10 minutes AMRAP 2 pullups 4 pushups 8 KBS (used 25# plate) 10 rounds Started to skip again but decided to push on. Had 3 clients with me - 2 new - so we worked on DL form. I went up to 325. The third - not new - client got a PR at 350. Then we did the scaled Nate. I feel a little better - still coughing.

Well - the cold I had a couple of weeks ago came back! I'm still fighting it. From what I understand, the repeat performance of this nasty bug is common. I'll try to get in a workout today - even if it means just a warmup. On another note - I'm sore in the right places from FGB. My hamstrings and calves.

FGB III Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Score - 185.8 PR! I can smell 200.

WOD "Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed Pullups - 32 Like this: 7PR - 5 - 6 - 4 - 5 - 5

WOD Pack/Puppies: For time 20, 15, 10, and 5 rep rounds of: virtual shoveling. Push-ups I used the rx'd weight of 45# plate on the bar. Pushups were relatively easy. The shoveling was tough! Time - 12:45

WOD "Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed... I used 65# Time - 3:10 Did these from the floor. I'll up the weight on this one.

WID "CrossFit Baseball" 1st base - 10 Pull-ups 2nd base - 10 Air Squats 3rd base - 400m Run Home - 10 Box Jumps Rules: -If you are caught using incorrect ROM or not meeting standards, you must go back to 1st base - When you complete a 'run', head back to 1st base and begin again - The team with the most runs at the end of 20 minutes wins! I got 3 rounds and was 6 box jumps from finishing a 4th. Got this one from GSX.

WOD "Grace" 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed Time 7:00 Used 95#. Felt good.

WID FGB Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) I had 3 clients last night. We did Fight Gone Bad. It's a nice one when you have multiple people and some are new. My score was 163. I need a better rower.

Just signed up for FGB III! My donation page is here.

WOD "Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Time - 20:15 Did this as rx'd. Whew! Felt the thrusters. When they were on it was great. Defintely a learning curve.

WOD The Chief Pack: Max rounds in 3 minutes of: 95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. 3-3-3-2-2 Started to do with 135, stopped switched to 95 and did only hang power cleans. Next workout I practice from the floor... This one was pretty brutal.

WOD Angie Puppy 30 Pullups 30 Pushups 30 Situps 30 Squats Time 13:43 Did this last night. Big difference in time with only 5 additional reps. I think I lost count on the situps and did 35... Back on the main CF WODs starting today!

WOD Daniel Pack: For time: 25 Pull-ups 400 meter run 65 pound Thruster, 21 reps 800 meter run 65 pound Thruster, 21 reps 400 meter run 25 Pull-ups Time - 25:48 I finally felt up to doing a workout - and since we did cleans last night - I decided to do a hero workout. We did Daniel. I fully expected to drop out or scale mid way (still kinda sick) but I pushed on through. I'm so glad I did. Cleaned out the gunk for the most part. Glad I'm back!

WID Hang power cleans for load - got up to my old PR of 145# and went ahead and jerked it. I had my new client on board so I kept it kinda light for him. We did SF L1D1 again. I started feeling sick again and stopped at 20 rounds of 1 pullup - 2 pushups - 3 squats.

Still! I did 2 rounds of a warmup. I am feeling better - but not quite 100% Might have a new client or 2 tomorrow!

Still...

WID Skipped the weights - decided to do a made-up chipper. Couldn't do Linda. 20 Wallballs 20 cleans 95# 20 GHD situps 20 Box jumps 20 pullups 20 burpees Not it that order Time 17:## Still getting over the stupid cold. I'll probably do FGB tonight.

WID Push jerk 3-3-3-3-3 95-95-95-105-105 SF L2D3 - 3:27 Still not quite well, but went with my plan. Beat my last L2D3 by over 2 minutes! Today it's Linda, so my plan will be altered.

STILL SICK! I Think I'll try this - Push Jerks on Friday - followed by SF L2D3 Squats on Saturday - followed by the WOD (depending on what it is) Deadlifts on Sunday - followed by the WOD (depending on what it is) If the WODs are really extreme and I think I need to, I'll scale severely.

Sick - will double up tomorrow.

WOD Weighted pull-ups 1-1-1-1-1-1-1 reps Bodyweight 210 10 - 15 - 20 - 25 - 30 - 32.5 - 35PR Don't know how I'm supposed to count this, but last time I did bodyweight 220 + 17.5 = 237.5 and this time I did bodyweight 210 + 35 = 245. Did I PR by 17.5 or 7.5? At any rate, this is a big deal.

WOD Four rounds for time: Run 400 meters Rest 2 minutes 1:29 PR 1:21 PR 1:29 1:35 Total time - 5:54 Felt good - I can get faster.

WOD Nasty Girls Pack/Puppy 3 rounds 50 squats 3 pullups + 3 bench dips X 7 95# power cleans, 10 reps Time: 27:35

WOD Chipper Puppies: 15 Handstand push-up progressions (feet on squat rack) 20 Beginner or assisted pull-ups (did these legit) 25 Kettlebell swings, 1 pood (20#) 30 Sit-ups (GHD) 35 Burpees or squat thrusts (burpees) Time - 12:59 Took it easy on this. Need sleep!

WOD Front Squat 10-10-10-10-10 reps 65 - 75 - 75 - 75 - 85 Resisted the temptation to go heavy and focused on deep good squat form. I hit a few that felt just right. Note: letting the bar rest in the rack position helps me keep good upright form all the way.

WOD Murph Buttercups: 1/2 mile Run 25 Pull-ups (or beginner pull ups) 50 Push-ups 75 Squats 1/2 mile Run Time - 19:20 Last time I did this - I did assisted pullups and used a stationary bike all inside for 33 minutes. There were tornadoes. This time I did this outside, all moves legit, with the blessings of Fay:

WOD For time: Run 800 meters 95 pound Shoulder press, 21 reps Run 800 meters 95 pound Push press, 21 reps Run 800 meters 95 pound Push Jerk, 21 reps Time - 25:00 Only scaled the weight. Still working on a tender shoulder. Used 65#. The runs were the recovery time! HA!

WOD Angie Buttercup/Puppy: 25 Pullups 25 Pushups 25 Situps 25 Squats Time - 8:46 Beat my last time by 1:30 (hey - a pattern?) even though I upped the reps by 5 on each move. I also did GHD situps. So, big big improvement!

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 Time - 17:33 A good 1:30 faster! Still with the 20# kb.

WOD DL 1-1-1-1-1-1-1 205-225-255-305-325-345F-345Tied PR Weight loss might be a factor here. I had to dig really deep to get 345 off the ground. I also haven't worked the DL in a while. All-in-all, not bad!

WID Practiced OHS with the 45# bar. Really need to work on my form. 3 rounds of 12-9-6 45# thrusters Pullups Dips Time - 28:18 This was a buttercup variation of the WOD from 081708. Pullups were all legit. I did 81! Of course I had to break the numbers up... The thrusters were relatively easy. I did all of them in straight sets.

WID Clean and Jerk 1-1-1-1-1-1-1 95 - 105 - 115 - 125 - 135 - 140PR - 145PR Modified Helen 3 rounds for time 5KB 5 pullups 400m 8:50

WID Simplefit L1D1 AMRAP in 20 minutes 1 pullup 2 pushups 3 squats 40 rounds WOW!

Played on the pullup bar - getting easier!

Decided to take a rest.

WOD Run 5K I did 2.4K in the grass at the park Diebert 400m Find more Runs in Florence, Alabama

WOD What I did: 5 rounds for time 5 Hang power cleans 95# 10 Pullups Time - 16:13 Scaled and modified the CF WOD to something I knew I could do in under 20 minutes. I built a new pullup bar! I took today off - will go for the 5k tomorrow.

WOD "Karen" What I did: 50 Wallballs 15# Time - 3:34 Kept it on the light side for this one. Wallballs are kinda easy these days. Next time I'll use the 20# ball.

WOD Puppies: 15-20 pound Dumbbell squat snatch, left arm, 15 reps 15-20 pound Dumbbell squat snatch, right arm, 15 reps 30 Beginner or Assisted Pull-ups 15-20 pound Dumbbell squat snatch, left arm, 12 reps 15-20 pound Dumbbell squat snatch, right arm, 12 reps 24 Beginner or Assisted Pull-ups 15-20 pound Dumbbell squat snatch, left arm, 9 reps 15-20 pound Dumbbell squat snatch, right arm, 9 reps 18 Beginner or Assisted Pull-ups Time - 26:12 Used a 20# KB and did mostly hang power snatches. MUST WORK ON SQUAT DEPTH!!! Did regular pullups. Got these:

WOD Back Squat 5-5-5-5-5 reps 155 - 155 - 165 - 165 - 165 Didn't try to go up from last time I did this. I was really concentrating on form. I tend to lean forward at the bottom. A couple of the rounds were great.

WOD "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Time - 13:44 This was fun! I did this at around 7AM at the local High School track. I am pleased with my time. Might actually try the next 5k.

WOD Row 1000 meters 85 pound Thruster, 21 reps 15 Pull-ups Row 750 meters 85 pound Thruster, 18 reps 12 Pull-ups Row 500 meters 85 pound Thruster, 15 reps 9 Pull-ups Rest 2 minutes between each round. Time each round separately and post times to comments. Scaled the weight on the thrusters to 45#. Times - 8:46/8:22/6:42 Had a cheat meal last night. Ate at a Chinese Buffet. Not too terrible. I minimized the rice. This is the first cheat I've had in 2+ months. I did the workout afterward. The only thing that I really noticed was that I started off kind of sluggish. After I got about halfway through the second round, I felt fine. The pullups were the big barrier. You know you're in the dog days of summer in Alabama when you see the weather forecast is for a high of 98 and you think "great, not too hot..."

WOD 30 Muscle-ups for time What I did: 10 X(3 pullups + 3 dips or jumping muscleups) Time 14:56 Did the jumping muscleups on a 6 ft pullup bar. Did the dips on a park bench. On the jumping muscleups - I did some flips over the bar. FUN! Dips aggravate the shoulder.

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.