My Gnolava

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.