My Gnolava

WOD Lynne Puppies: do 5 rounds of max push ups max pull ups or beginner pull ups Push - 15 - 13 - 12 - 15 - 10 Pull - 2 - 3 - 3 - 4 - 3 Pullups were all legit and from a 9 ft bar. Did a ton of yard work (involving an axe, a weed-eater and various digging implements) prior to this. The axe was used for chopping up a decent sized holly stump. I felt really great about the pullups. I kipped and kipped. Watch this number climb!

WOD I scaled it like this: 30 Tuck Jumps 30 Hang Squat/Power cleans 95# 30 Dips on chairs with my feet on the floor 30 Tuck Jumps Time - 13:12 Love the cleans!

WOD 3 rounds for time of: Run 800 meters 1.5 pood Kettlebell swing, 21 reps 95 pound Thruster, 21 reps 21 Pull-ups Here's what I really did Run 800m 21 KB swing (25#) 95# Thruster X 5 + 16 45# thruster 15 pull-ups Then 2 rounds of Run 400m 21 KB (25#) 21 Thruster (45#) 15 pull-ups Time - Eh - somewhere around 35 minutes... Let's say this - it was a workout. I was very pleased with my pull-ups. I did fewer assists and more back-to-back than I have since before my elbow issues.

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) Score - 138.1 Did this as rx'd. Worked it with my client. He kicked my @$$! It is really a lot of fun working out with someone. Definitely ups my intensity.

WOD Snatch 1-1-1-1-1-1-1 reps 80 - 90 - 90 - 95 - 105 - 115(PR) - 120f These were all from the ground - except the last one, which was an attempt at a hang power snatch. If there's one thing I need to work on for these (and there's more than one) it's flexibility!

WOD Run 5k Time - 23:58 This was a 1000m swim. I feel a little bit better from my cold - thanks again for the get wells. On another note, I was reading/watching vids on the Mike's Gym site and decided to send Coach Burgener a note of thanks. He responded! Very cool! I am on the hunt for an oly cert to come near.

Well, dang! I wanted to do the CFT yesterday with my client. He broke two big PRs and upped his CFT from 685 to 740. But, alas, I was feelin' kinda puny. I was happy celebrate his gains! My eldest child is also sick! I might feel up to it today - we'll see...

WOD Somewhere between puppies and pack: 5 rounds for time. 65# shoulder press, 21 reps Supermans, 21 reps Time - 24:30 Whew! I did this with my client. He needed to feel the competition - I brought it! I initially set out to do this with the required 75# but didn't have the right mix of plates for both of us. So, to keep it fair (yeah yeah that's it - that's how it was - really) we used the 65#. We also both agreed the 5 rounds was enough. I was wiped out. I feel fantastic now! This morning I went for a swim - a mix of sprints and slow steady paced laps totaling 1k. Swimming like this is like getting a massage...

WOD Buttercups: For time: 20 Sit-ups 20 Single unders 20 Sit-ups Walking Lunge, 20 steps 20 Sit-ups 20 Squat thrusts 20 Sit-ups Time - 13:42 Used burpees instead of squat thrusters. Did 30 walking lunges (because, as a Math instructor, 15 + 15 = 20!!) The burpees (I can't believe I am about to type this) were NOT SO BAD! Lars - we're waiting...

WOD Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. OHS 45 - 45 - 55 - 60 - 65(PR) Front Squat 70 - 75 - 80 - 95 - 100(PR) Back Squat 135 - 155 - 195 - 205 - 210(PR) PR's on all - well, you know, the OHS and the front squat were my first tries at PR so I held back. I wanted to follow the protocol of increasing on each set (I think they meant rep.) I really need work on the OHS. I was pleasantly surprised with my performance on the front squat - I can beat that PR. I felt very good on the back squats. I had better form on the 205 than when I did it last time - the 210 wasn't so bad. I need to get this number up.

WOD Michael Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Total Time - 12:40 I did this in the pool (and on the deck) as 100m swim, 20 back extensions and 25 situps. I did the first round and the next 10 situps on kickboards, a la an abmat. These were done in reclined cobbler's position: Disturbing pic removed! I then switched to straight legs. I improved my time by 10 seconds and did the more difficult situps - so yippee!

WOD My version. 3 rounds for time 16 squats 10 bench dips 12 pullups or assisted/jumping Total time - 8:35 I have to practice one-legged squats. I focused on the pullups on this one. I did a few real and a few band assisted and a few jumping. I need to work back up to where I used to be on these. Did a light swim with some sprints after.

WOD Deadlift 3-3-3-3-3 reps 205 - 205 - 210 - 225 - 225 This was tough. I was already feeling rough after a long day. I think I can go higher.

WOD "Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Total Time - 14:31 Did this in the pool. 400m crawl, 100m backstroke, 400m crawl, 100m backstroke. First time I've done backstroke in many years. My turns were laughable - a dangerous trait for swimming. Definitely don't want to laugh while you're face down in the pool... Thanks for rest day tomorrow!

WOD Buttercups: Five rounds for time of: 7 Squat Thrusts 7 Beginner Pull ups Time - 16:19 Did burpees instead of just squat thrusts. Did mix of real, band assisted and then jumping pullups. Tough workout. Still learning the kip. Getting better. The first few pullups were nice. I had to will myself through this on - dang burpees!

WOD The Porch: For time: Five rounds for time of: 115 pound Squat clean, 7 reps 15 Handstand push-ups Time - 23:10 HSPU, first round were feet on door gym - very tough. The rest were on the stairs. I had to take a lot of 2 min breaks. The cleans were all from the floor. Several were with what felt like good form. I can tell that the snatches from the other day gave me a couple of "clicks." I am aware of the bar and where it is in space. I am pulling myself down with the bar. Very nice. Very exhausted!

WOD Back Squat 5-5-5-5-5 reps 155 - 155 - 155 - 165 - 165 A day late. Started with the 155 thinking "I'll get to my 205 PR and might break it." By rep #3, I changed my plan! I had to muster up the will to go up to 165 and grunted a lot the last round. Hope I can stay on track with the next 3 WODS.

WOD Puppies: Complete as many rounds in 15 minutes as you can of: 3 Pull-ups (or 3 Beginner Pull ups) 12 Push-ups (or box push ups) 21 Squats 6 rounds. Some real pullups, some with band. I got a few kips in! I went to a park that has a 9 ft. pullup bar, so I felt free to swing away! The pushups were better than ever. The first 3 rounds of pushups were unbroken. This is a big gain for me.

WOD Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps 45 - 45 - 45 - 55 - 75 - 75 - 80 - 95 - 95 - 100 PR 100 - first attempt at this move. I love it. If I could go back to my childhood days, I would be an olympic lifter - I FREAKIN LOVE IT!!! It is like hitting a quick middle set in volleyball - explosive. BAM! Ok I'll stop.

WOD For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups Total time - 28:05 First 10 cleans were legit with 135. I set out to do the GHD as rx'd but stopped at half the number. So, I did 25, 20, 15, 10, 5 on the GHD. After the first round I dropped down to 115 on the cleans and really worked hard at proper form. I need to practice front squats more. I really could've finished with the 135 if I had a better front squat. I just can't get down fast enough. With less weight, the bar gets high enough for me. Ah well... Still a good workout. That's the most reps I've done with 135. My GHD is my squat rack with a bar sitting on it. One day I'll post a pic.