My Gnolava

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.