My Gnolava

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.