My Gnolava

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. Total - 178.2 Improvement from last time but not a PR Happy new year!!!!

WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps SP 95 - 105 - 115 - 125F - 125F PP 105 - 115 - 130PR - 130F - 125 PJ 115 - 125F - 95 - 95 - 95 I did this in the evening after doing Michael in the afternoon. I wasn't expecting great performance. I was right! I did get 4 of the 125# push jerks. Glad to have the rest day today!!!

WOD Michael Puppy/Pack Three rounds for time of: Run 800 meters 30 Back Extensions 30 Sit-ups Time - 24:31 This is the first time I've done this with GHD and real back extensions - WHEW! Only went up 5 minutes, so not to bad!

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 Used 85# on the first 3 rounds then dropped to 65# Got 7 rounds. This was a tough one to jump back in on!

WOD Back Squat 5-5-5-5-5 reps 135 - 155 - 160 - 165 - 170PR Was pleased with form for the most part. I can really tell the difference in the length of my legs on these.

WOD Eva Buttercups (heavier and real pullups): Three rounds for time of: Run 400 meters 15-1pood Kettlebell swing, 15 reps 15 Pull-ups Time 20:09 I decided to get honest on the metcons and scale back a bit. I spent the last week or so not sleeping well and have resolved that I was pushing a little too hard. So I will try to be sensible from here on out! For Deidre.

WOD Cindy Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Went down to 7 on this one. GRRRRRR!!!!!! Excuses - 25 degrees. Fixed my pullup bar and now I have to jump to get to it and can't cheat on the first pullup. Still recovering from the chipper workout on Friday - yes FRIDAY! Got on the foam roller and already feel better. I need to get back into the cool down, stretch foam roller thing regularly!!!

As the 2008 year winds up I am reflecting on the changes I've made. I have posted a few before and after pics recently. As we were reviewing our family portraits this year, my wife brought out last year's. And, well, I was shocked.

WOD Pack: For time: 35 Box jump, 18-20 inch box 35 Jumping pull-ups 35 Kettlebell swings, 1 pood Walking Lunge, 35 steps 35 Ab-Mat Sit-ups 35 Push press, 45 pounds 35 Back extensions 35 Wall ball shots, 14-20 pound ball 35 Burpees 35 Standard Jump Rope Jumps Time - 36 minutes I did three KTEs Burpees and lunges were the killer.

WOD Split Jerk 1-1-1-1-1-1-1 155 - 165 - 175 - 185F - 185F - 185F 185F ( Well I heard that voice saying "you can't do it" and I believe it. Oh well. My other excuse is that I was not set up to dump the bar so I was afraid. Next I (we - two clients were with me on these) did a scaled version of today's workout. AMRAP in 15 minutes 400m 10 pullups 10 supermans Got 4. Time for bed. Oh - I swam a few laps this morning. Nothing too serious - just wanted to get wet. Felt nice. Somewhere near 1000m, mixed strokes and some drills.

Today I posted grades. After a meeting tomorrow Christmas break begins! Made it through the busiest time without missing too many WODs. I will go for the 1RM split-jerk workout tomorrow - I'll do tomorrow's WOD tomorrow if it seems feasible.

WOD 5k 25:16 That's roughly 20s faster. The last time, however, I did this after doing C&J 1RM. So, not bad, but I can do better. This workout was dedicated to Bob and Bev.

WOD Nasty Girls Pack/Puppy 3 rounds 50 squats 3 pullups + 3 bench dips X 7 95# power cleans, 10 reps 26:25 - dropped a little over a minute.

WOD Annie Puppies: 25-20-15 and 10 rep rounds of: Double unders Sit-ups 4:55 - up 3 seconds with abmat situps and tuck jumps instead of single-unders.

WOD Clean and Jerk 1-1-1-1-1-1-1 reps How it went: 155 then 175F then I did this: Then 175PR the rest went 175F - 155 - 155 - 155 I was upset with the first failure at 175. I had made a promise to dedicate a workout to a crossfitter who had posted on the CF message board about her Grandmother's desperate situation - here is the story. So, I dug deep and wrote the words on my palm and with total focus - nailed that PR in her honor. Gayle - hang in there! You are an inspiration.

WOD Complete as many rounds in twenty minutes as you can of: 15 Pull-ups 15 Ring push-ups 15 Back Extensions 15 GHD Sit-ups 3 + 15 pullups. Elbows are on fire! Don't have rings yet so the pushups were regular. This was rough.

WOD Puppies: 40 Squats 2 Muscle-ups 25 Squats 4 Muscle-ups 15 Squats 6 Muscle-ups 10 Squats 8 Muscle-ups 14:20 I subbed 3 - 1 pullups and dips for muscle ups. Got to the last muscle-up sub (24 pull/dip) and stopped after 2 rounds. That is, I did 6 pullups and 6 dips instead of 24. I was totally done from the squats. My glutes had nothing left from the lunge workout.

WOD Pack/Puppy: Three rounds for time of: 35 pound dumbbell, walking lunge, 10 alternating steps (first round 53# KB) 35 pound dumbbell, swing, 15 reps (first round 53# KB) 8:05 25 degrees. Did one round of the CFWU as opposed to 2 'cause I wanted to get finished! Nearly failed on the lunges with 53 pounder so I dropped to the 35# KB. My glutes are aching.

WOD " Fran " Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Time 17:30 Near 3 minutes faster!!! As rx'd.