My Gnolava

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.