My Gnolava

Last night - 12/28/09 - Did 1RM snatches and only got 125 - previous PR was 135 (I think). Not bad - I took it easy because I have had some down time and almost hurt myself doing jerks a few days back. So - not bad. Tonight - 12/29/09 - I did this For time: 5 rounds 15 SDLHP @ 95# 400m Time - 18:20 Was inspired in the cold air by the thought of my dad struggling to breathe and how lucky I am to have a set of lungs. Better use em now! I know he smiled at me as I dug deep and sprinted the last 400m. Love you Dad!

Chuck Rumbley of Hi-Temp gave me this one: 21-15-9 reps OHS @ 95# Pull-ups Time 14:21

20 minutes AMRAP 400m run 15 25lb Turkish get-ups 2 rounds plus a 400 and 10 more TGUs This was TOUGH! Glad I did it tho. Want to work this move. Needed to experiment with it before I bring it in to the mix. Was very tough. I switched hands a bunch but did the biggest number of TGUs with my right hand. I was able to sprint the last half of the 3rd 400m - which felt good. Probably hit a 1:20 on that.

Split Jerk 1rm Bad one! Hit 165 then tried for 190 and psyched out. So to get confidence I put 175 up like it was a pvc pipe. Then hit 180. Tried 185 - FAILED! This is allll mental - well and a little bit of "haven't been as consistent on the workouts..."

3 rounds for time: Run 800m 21 power cleans - 95# Time - 17:11

3 reps Max PR 210!

4 rounds for time: 10 95# Snatch 10 Pullups 17:05

" Elizabeth " 21-15-9 reps of: Clean 135 pounds Ring dips Used rx'd weight and cheated on the dips but used rings. 14:20

For my birthday I did one burpee/pullup for each of my years. For time: 45 burpee/pullups Time: 10:50

For time: 20 Box jump, 24 inch box 20 Jumping pull-ups 20 Kettlebell swings, 1 pood Walking Lunge, 20 steps 20 Knees to elbows 20 Push press, 45 pounds 20 Back extensions 20 Wall ball shots, 20 pound ball 20 Burpees 20 Double unders Scaled the filthy 50 coming back in after taking a week to be with my father in his last and then a week to fight off a lingering cold. I still am not over the cold but DAMMIT I had to do something! Time - 14:55

Did a scaled version of Nate: 20 minutes AMRAP 2 pullups 4 pushups 8 KBS 1.5 pood Got 15.

Nice cool steam-breath air! 4 rounds for time 400m 15 OHS @ 95# Time - 18:03 60 95# OHS! WHEW!!!!

This week has been rough. As many of you know, my father is severely ill. He's holding steady - but not doing well. Pulmonary Fibrosis will take him from us. I decided that it was time after a week of stress to get back on the horse - if anything, as a tribute to the value of life and every breath I take. I did a scaled version of a WOD from earlier this week: 5 rounds for time: 10 Hang Squat Cleans @ 95# 15 pushups 12:18 I ended up doing some power cleans mixed in. All-in-all I am just glad to get back at it.

20 mins AMRAP 200m run 15 95# SDLHP 10 Pullups 4 rounds - this was rough!

2 years ago I couldn't do a pullup...

1RM Thrusters Tied prev PR of 165. Failed on 175 - long long day so I guess I'm satisfied.

Picked a rounder from CrossFitFootball.com and modified it. AMRAP in 10 mins 3 pushups 5 pullups 7 knees to elbows Got 7 - pullups weren't so bad this time.

21-18-15-12-9-6 and 3 rep rounds of: Power clean 95 pounds Sit-ups Back extensions Time 19:38 Dropped the last 2 rounds - out of gas and attitude. People are dropping off! Gotta find some steam.

Snatch 1RM Hit a PR of 135

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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 - 222! That's ~ 40 higher than last year and 100 more than my first one 1.5 years ago!

Helen 3 rounds for time. 400m 21 KBS - 1.5 pood 12 Pull-ups 14:39 - PR! Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Didn't do all tries Hit 125 on the SP 135 on the 3 rep PP but I hit a 1 rep of 155 which was a PR Push jerks - 135 on a 5 rep - definitely was feeling the effects of unloading boxes off of trucks. 21-18-15-12-9-6-3 rep rounds of: Handstand push-ups L-pull-ups 29:15 Pullups were regular kipping. HSPU were with feet on squat rack

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Have a new temporary position at a department store as a stocker. I have been WORN OUT every day. Gonna try and hit a workout tonight anyway.

Squat Time Did the 3 -3 -3 -3 -3 Front squats Only hit 185 - just wasn't feeling it. So I decided to try OHS 1rep max and got a new PR! 155#!!!

" Diane " 21-15-9 reps of: 225 pound Deadlift Handstand push-ups (feet on squat cage) 6:38 - PR from 11:10!! WOOHOO!! Maybe my body needed the break? HMMMMM!!!

So far, the last week of August and first weeks of September have been rough for me. Two week-long colds have left me wiped out. I now have an issue with my jaw that is either TMJ or a bad tooth. I've done a few light workouts through all of this, but not posting since they were just to keep me from going completely down. So - I think I'm back again! Thursday September 10th I did this: Push Jerk 3-3-3-3-3 reps 115 - 125 - 135 - 155PR - 155 Tonight Saturday September 12th I did Barbie/Barbara light: Five rounds, each for time of: 10 Pull-ups 10 Push-ups 15 Sit-ups 20 Squats Rest precisely three minutes between each round. 1:40 - 2:14 - 3:22 - 4:34 - 4:00 (pullups fell apart)

Overhead Squat 3-3-3-3-3 reps 95 - 115 - 125 - 135PR - stop I am living with a sinus infection - I could have gone even higher. Time for cortisone and antibiotic. The 135 beats my 1 rep max!

OK Had some kind of awful cold/virus - maybe swine flu. There have been cases in the school where both of my children go and my wife works. So, I am recouping. On Monday I did Cindy. On Tuesday I did thrusters/cleans/sumo-high pulls. Cindy AMRAP in 20 min 5 pull-ups 10 push-ups 15 squats got only 8 Tuesday's workout 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 Got 5 rounds (BRUTAL)

Grace 135# Clean and Jerk 30 reps for time. Time: 8:53 (Edit: the time was actually 8:31!!! ) First time with rx'd weight! WOOHOO

Linda Scaled! 10-8-6-4-2 245# Deadlift 125# Bench press 115# Clean 10:53

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400m run 20 75# OHS 400m run 20 1.5 pood KB swings 400m run 20 burpees 400m run Time - 14:30 This was not a good time - last time was 13:10! I upped the weight on the OHS but it was really the running that was the issue. Still working out the kink in my Achilles. It is getting better.

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. Like this: Pullups 9-5-4-2-3-1-2-2 ~ 28 Pushups 11-9-6-4-4-4-5-4 ~ 47 Situps 6-4-6-6-6-7-5-5 ~ 45 Squats 12-10-9-7-10-10-13-9 ~ 80 200 Last time I got 218 but the situps were not on the abmat - they were this time. So decent work. STILL NEED TO GREASE THE GROOVE ON MY PULLUPS!

" 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. 212.7 PR! Broke 200!!!! Need to try this with a C2 rower. I think I can get 250.

1RM Back Squat. 10 min AMRAP 10 Hang power cleans 10 push-ups New PR on Back Squat! 285. Got 6 on the metcon - tough!

Five rounds for time of: 75 pound Hang Power Snatch, 15 reps Run 400 meters 20:15 Did the first 10 snatches with 95 then dropped the weight.

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. Use as many sets each minute as needed. Used 125 and got 7. This is more weight and one more round from previous. Thanks to Zorg for doing this scale - it pushed me.

Complete as many rounds as possible 20 minutes of: 10 Wallball shots, 20 pound ball 10 GHD Sit-ups 10 Back extensions Got 8. This was deceptively difficult.

"DT" Five rounds for time of: 95 pound Deadlift, 12 reps 95 pound Hang power clean, 9 reps 95 pound Push jerk, 6 reps 11:43

Deadlift 1-1-1-1-1-1-1 reps 315 - 345 - 365 - 370PR - 385F - 375PR STOP Took my advice and the advice of others. Thanks to Tim who suggested that I throw on the 2.5s to get past my 365 hurdle! 400 - here I come!

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Time - 51:39 Over my cold! Was difficult to talk myself into going for the 50s, but I did it. Glad I did.

Friday 090710 4rounds 400m 25 squats 12:32 Sunday 090712 OHS practice 4 rounds 20 GHD situps 15 Back extensions 9:50 Monday 090713 Jerk Practice 10 min AMRAP 5 Deadlifts #155 5 Burpees 9 rounds plus 5 deads.

" Badger " Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Time - 27:51 I scaled this to 15 reps. Did as many squat cleans as I could. Some were power cleans (kinda hard not to pop the weight up with only 95!) All were from the floor. I am in desperate need to get off my butt and improve my pull-up numbers! These really hold me back on many workouts.

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For time: 21-15-9 reps of 95# Hang power snatch GHD sit-ups Time - 13:32 The snatches slowed me down. I did most from the ground simply because I had a hard time dropping to the hang position from overhead! HA! Anyway, felt good to get back on the horse. LOVE the way snatches take it out of me!

Two rounds of: Right arm barbell push-press 12 reps Left arm deadlift 12 reps Run 800 meters Left arm barbell push-press 12 reps Right arm deadlift 12 reps Run 800 meter Used a 40# DB for push-presses and 95# on the barbell for DL. This took 26:25. I did a round of push-presses with the wrong side and had to repeat. Probably cost me 45 -90 seconds. Still trying to kick off this lingering cold! URGH!

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 I cut the weight to 75 and got 6 rounds. Still getting over a summer cold so this really got me.

Front squat 3-3-3-3-3 reps 135-155-155-185PR-205PR* I really only got one good rep of the three on that last one. My last PR was 165 tho so I'll take the 20 lb improvement!

Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Handstand push-ups Time - 12:33 Feet on the bleachers for HSPU. It was easily 95 deg and HOT at the track.

Five rounds for time of: 1 Weighted Pull-ups, 25 pounds 2 Strict Pull-ups 3 Kipping Pull-up For weighted pull-ups place a 25 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. 5:55 PR is 5:32 :(

Run 5k Decided to run at 2PM in 98 degrees. I wore my vffs and had to quit after 2 miles because my feet were burning. That was a slow pace of 6:30 per mile. I can get a sub 20 5k soon.

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Not sure about each round, I did a lot of repeats working on the form. Got 115 as a 1RM. I've only ever maxed on snatches once before and got 125. I was pleased with the different number on power snatches.

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Walking Lunge 100 ft. 3 Pull-ups 3 Sit-ups Time - 33:52

Skipped 2 days after the thruster workout followed by Cindy wiped out any hopes for me squatting the next WOD was 1x7 SQUATS!!! My lesson in this is that I should have scaled the thruster one more than I did - especially with less that 24hrs recovery from Helen! DUH! So I made up the last two. I didn't do a 1x7 on the squat, just went for a PR I though I had hit a 1RM of 275, but I couldn't find record of it. Ifound a 255 and set out to beat that. If I did "squat" 275, I'm sure the form was bad. These all felt good. It took 3 reps. Back Squat 1RM 205 - 225 - 265PR Followed by: Complete as many rounds as possible in 20 minutes of: 115-pound Hang clean, 15 reps (did 95# @ 10 reps) 12 Ring dips (chair dips @ 7 reps) 21 Sit-ups (abmat @ 15) Got only 6 rounds. MEH... Need to learn my lesson from last week and scale!

" Cindy " Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats 9 rounds - not my best, but predicted.

Five rounds for time of: 75 pound Thrusters, 21 reps 21 Double-unders Subbed tuck jumps for DUs. After round 1, dropped to 15 reps. I am totally wiped out from this. I guess it didn't help that I did the KBS from Helen at around 9pm the night before and did these thrusters at 2pm the next day. Thank God it's rest day! Time - 20:02 of pure hell.

"Helen" 3 rounds for time. 400m 21 KBS - 1.5 pood 12 Pull-ups Time 14:58 (7 seconds shy of PR) - not too bad. STILL need to better my pull-up speed. The runs were 1:30, the kbs were pretty quick - so without the pull-ups this is a 6/7 minute workout. The pull-ups were half of the time!

Deadlift 1-1-1-1-1-1-1 315 - 365 - 415F - 385F Stop Need to go up a little less - might even try 370 just to break the barrier!

One from CrossFit Football 7 rounds for time of: 3 Push Jerks or Split Jerks 155 lbs (used 135) 6 Pull Ups 9 Push Ups Time - 13:##

Overhead Squat 5-5-5-5-5 reps. 75-75-85-95-115PR All of these were PRs really since I haven't done a 5x5 on OHS. I could have gotten 125.

"Kelly" Five rounds for time of: Run 400 meters 15 Box jump, 24 inch box 15 Wall ball shots, 20 pound ball 23:03PR by 3:42!! This is "Pack scale."

AMRAP in 20 1 pull-up 2 push-ups 3 squats Total - 42PR

Thruster 1-1-1-1-1-1-1 135 - 145 - 155 - 165PR - 175F STOP! Went for this one after skipping the last 3 day cycle. Just needed the rest. Body said "whoa there!" and I listened. Still had a bit of a kink in my back so I stopped after the first fail. Really just wanted the PR.

Michael Puppy/Pack Three rounds for time of: Run 800 meters 30 Back Extensions 30 Sit-ups Time - 23:19 Back on the GHD for this one. Beat my time from the last GHD Michael by over a minute.

Twins Two rounds, of each couplet, for time of: 500 meter Row 10 Handstand Push-ups (or appropriate progressions) 95 pound Thruster, 10 reps 10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub) Time - 13:37 This was the puppy scale of the WOD from yeasterday - still a day behind. I was SO wiped out from yesterday's 400m + 50 squat workout, that I just couldn't commit to any more than this. I did regular pullups. HSPU were from squat rack.

Four rounds for time of: Run 400 meters 50 Squats Time - 15:37

For time: Row 500 meters Bench press 105#, 30 reps Row 1000 meters Bench press 105#, 20 reps Row 2000 meters Bench press 105#, 10 reps Time - 22:50 Did the light BP to save my shoulder - very painful at that weight.

" Diane " 21-15-9 reps of: 225 pound Deadlift Handstand push-ups 11:10 Did 6 STEEP HSPU and the rest from the squat cage. Last time I did this with scaled weight and reps. This time full weight and reps - better time!

Catching up on my posts: One day last week I did power cleans for 1RM and failed on 185. Nailed 155 no prob - bust! 051409 Cindy Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats 11 (or 10 or 12)

3 rounds for time 10 pushups 15 KBS (1.5 pood - 53 pounds) swim 100m Time - 11:03 4 hours later, still catching my breath!

Grace 115# Clean and Jerk 30 reps for time. Time 3:59. That's 20 pounds heavier and 3!! Minutes! faster!!!!

400m run 20 65# OHS 400m run 20 1.5 pood KB swings 400m run 20 burpees 400m run Time - 13:10 Got this one from JayAshman I scaled his from 95# squats and 2 pood kbs. This was a great one!

Push Jerk 1-1-1-1-1-1-1 reps. 135 - 145 - 155 - 165 - 165 - 165F Stopped Really hard to keep from split jerking the weight! Followed by: Five rounds for time of: 1 Weighted Pull-ups, 25 pounds 2 Strict Pull-ups 3 Kipping Pull-up For weighted pull-ups place a 25 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Time - 5:32

Some of my readers are aware of the situation I am currently in. Last week I received a termination letter. No reason was given. I was shocked - as were many of my colleagues and students. I am aware that there are some of my coworkers who have been at work to see that this termination took place. I have words for them. Anyway, I have new opportunities in front of me. I will beef up my CrossFit affiliation, possibly go back for another degree, follow a lead on another teaching job... right now I'm not certain. Students are in an uproar about my dismissal - it made local news .

Front squat 3-3-3-3-3 reps 95-115-135-155PR-165PR Form improvement! Doing the flexibility work is helping. Also - better core strength for sure!!

" Hansen " Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups Scaled to 20 reps and 3 rounds. Still in my light week. 27:45

" Elizabeth " 21-15-9 reps of: Clean 95 pounds Bench dips 4:35 Scaled this down - taking a light week.

Five rounds for time of: 95 pound Sumo-deadlift high-pull, 15 reps 15 Ring dips Time - 13:53 Did the dips on the GHD handles with feet supported on a chair. This was, as usual with dips, very painful.

15-12-9 95# Snatch Pull-ups Time 10:12

AM Overhead Squat 1-1-1-1-1-1-1 45-65-75PR-95-105-115-125PR-135F First time to do 1RM OHS in a long time (last June.) So the PRs are no surprise. Need to do this more often! PM AMRAP in 20 minutes 3 Pull-ups 3 Push-ups 5 KBS 5 Situps Used the 1.5pd KB and did GHD situps. Wasn't pushing really hard - got 12 rounds.

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Time - 47:53 First time I ever did this rx'd (except 100 singles on the rope)... The hardest part was the jumping pullups.

Deadlift 1-1-1-1-1-1-1 215-365-385PR-415F-385F - 365F - DONE! Happy with the PR - but it took everything out of me.

Back Squat 3-3-3-3-3 135 - 155 - 165 - 175PR - 205PR All was good - the last round was a bit shaky. Follow by a Puppy scale Angie 30 Pull-ups 30 Push-ups 30 Sit-ups 30 Squats 7:33PR By 2 minutes.

Michael 3 rounds for time Run 800m 30 sit-ups 30 supermans Time - 17:00

DT Scaled from 155 to 95 Five rounds for time of: 95 pound Deadlift, 12 reps 95 pound Hang power clean, 9 reps 95 pound Push jerk, 6 reps Time 9:43

Danny Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 15 reps 95 pound Push Press, 10 reps 15 Pull-ups Only 3 plus box jumps and push press. This was scaled way down.

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Rx'd 14:51 - PR by 1.5 minutes!

4 rounds for time 115# - Power cleans (from floor) 15 reps 400m Time - 14:16

040909 HPC & Jerk - 1-1-1-1-1-1-1 135 - 155 - 155F - 155 - 165F - 155 - 155 041109 Fran Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups 17:21 (not a PR)

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Again I did puppy scale and started with 15. Time 12:10 (last time 11:55 - grrrr!)

AMRAP in 10 mins: 5 KBS - 1.5 pood 5 Burpees 10 rounds

Nancy Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Time - 13:42 Used 45 lb bar. Had clients with me and was pushed hard to stay in front! Had another session in the evening. I didn't participate, but we challenged each other to see if we could do a one-handed pull-up - I did! With each hand.

2 squats sprint the width of a soccer field 2 pushups sprint back AMRAP in 10 minutes. Have no idea how many I did but I was toast! I cooked this up for my daughters girl scout troupe. I was watching and laughing as I did it. Friday night we did a CFT - I did 280 PR on the squat but way underperformed on SP and DL due to the day's work. So no total!

AMRAP in 10:00 5 DL @ 215lbs 5 Burpees 5 Squat Cleans @ 105lbs 5 Burpees Total - 4 rounds huffing and puffing. Thanks to Charles for giving me this one on FaceBook. His suggested weights were 300 on the DLs and 185 on the cleans. I knew better than to try that! HA! Warmed up with OHS and pigeons. The OHS stuff with the bar and not PVC - time to be a big boy!

WOD 30 rounds for time: Thruster to overhead squat. Time - 6:49 Used 45# bar. This was tough.

" 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 196.7PR! AAAAAAAAAAAAARRRRRRRRRRRGGGGGGGGGGGGHHHHHHH!!!! Wanted 200. Must push harder! The box jumps felt better than ever as did the push presses.

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Rx'd 16:22 I was taking it easy and not rushing through this since I did all the moving over the last two days. I figured I'd get a workout in with my clients - so we did Helen. With the laid back attitude I beat my time by over a minute!

WOD Front Squats 3-3-3-3-3 Did this as before - 95# only. Focused on form. I did the Boz OHS warmup (Thanks Jay - Melissa - Boz) and pigeon poses (Thanks Jay - Melissa.)

Karen For time: 150 Wallball shots, 20 pound ball Time - 13:52 Brutal! Checked my time at 50 to see how I compared to last time - faster by 40 seconds with a heavier ball!

I taught this guy! SUDS

For time: 155 pound Deadlift, 15 reps Run 800 meters 155 pound Deadlift, 12 reps Run 800 meters 155 pound Deadlift, 9 reps Run 800 meters Time - 13:34

Six rounds of : 1 weighted pullup 25lbs 2 strict pullups 3 kipping pullups Time 13:55

Split Jerk 1-1-1-1-1-1-1 reps 135 - 145 - 155 - 165 - 175 - 185PR - 205F

Murph Puppy Plus 1/2 mile Run 40 Pull-ups 80 Push-ups 120 Squats 1/2 mile Run 28:55 The extra pull/push/squat added 10 minutes! Rough! Did this a la "Cindy" 5-10-15 and neve broke the pullups!

WOD " J.T ." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Time - 15:59 I did the first 4 HSPU with my feet on the wall. I did not go up with my back on the wall. I walked my feet backward up the wall and got pretty high. The rest were with my feet hooked over the squat rack. The dips were between two stacks of bumpers with my feet on the ground. Focused on keeping an active shoulder and opening my chest - this seemed to help me avoid the pain. By the time I finished the HSPU and the dips the pushups were murder! My triceps are completely fried!

5 rounds for time: 9 Cleans - 115# 7 Pull-ups 13 and change.

WOD Back Squat 3 - 3 - 3 - 3 - 3 125 - 145* - 145* - 145 - 125 I wanted to keep the load light and really work on my form on these. I seem to be able to do 1 rep for load ok, but when I get more reps I screw up. The *s were not great. My last round the form was the best. I have the leg length discrepancy which shows up on squats. My left leg is 1 - 1.5 inches longer than my right leg. When I'm deep my left heel wants to come up. In fact, most of the load is on my right leg from bottom to about 1/3 of the way up.

WOD Complete as many rounds as you can in thirty minutes of: Five pull-ups Five ring dips 15 Sit-ups 10 in 25 and stopped. Did the dips using the ghd and supporting my weight with my legs. My right shoulder REALLY hurts when I do dips. This is most-likely overuse from volleyball. I need to get to the chiro soon for some active release. Of course, the situps were no fun either!

WOD Crossfit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep SQ 245 - 265PR - 275PR SP 135F - 125F - 120 DL 315 - 365PR - 405F Total - 760PR Finally got a deadlift without a cold! I will get 400.

WOD AMRAP in 20 minutes: 3 HSPU 6 pull-ups 9 walking lunges 13 rounds The lunges were killer!

75 degrees. WOD Run 5k Time - 24:52 Not better than my last (my 3rd ever) but better than my first 2. I think the 3rd was an anomaly. I'll do it again, but I don't feel defeated by this run either.

WOD Clean and Jerk 1-1-1-1-1-1-1 reps 135 - 155 - 155 - 155 - 165 - 180F - 180F Got the last 180 in a power clean then failed the jerk. Then “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Rx'd 11 minutes.

WOD I tried Barbara lite - made it one round 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats This was in 3:44 Then did 4 rounds of in between Barbara Lite and Barbie 10 Pull-ups 10 Push-ups 15 Sit-ups 20 Squats These were - 2:29 - 2:58 - 3:25 - 3:33 The awesome part is this - I did Ten pull-ups in a row on the first two rounds and then 7 + 3 on the next two! This is HUGE for me. I did 9 on the Helen workout I did on Sunday which was a PR up from 7 (I think.) In both of the 10 reps I felt fine! Is this the Anabolic Diet starting to work? Maybe...

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Rx'd 17:39 I can barely move my hands to type! Beat my last Rx'd Helen by over 4 minutes!!! Almost beat my scaled!

First I did Push presses: 75# X 3 95# X 3 115# X 3 WOD Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Started at 15 (puppy scale) 11:55. WIPED OUT!

WOD For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters 17:31 Had to do supermans - lack of equipment. Nice drizzling rain. 50 degF. FUN!