My Gnolava

WOD "Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups 6 rounds with pullups like this: 7 - 6 - 7 - 5 - 5 - 4 Total - 34 PR by 2 pullups

WOD “Elizabeth” 21-15-9 reps of: Clean 115 pounds Chair dips Time 11:53 Did this with the same setup as last time. Last time I did it in 8:40. Excuses? Analysis? Still getting back in from all the illness. Haven't hit every workout lately. Diet needs to be tweaked. I am eating zone, but I think I need to up the fat (I gassed big time.) Shoulder pain after the first 9 cleans made me have to pause. Anyway - keep on pushing.

WOD Thruster 1-1-1-1-1-1-1 reps 115 - 125 - 135 - 145 - 155F stop I almost didn't do this one at all. I have had a kink in my back since last week (Mr. Joshua.) I think I jumped in the quickly after that virus. Lesson learned. My PR for 1RM thrusters is 155. I'm sure I can pass it. When I got into the squat, I felt a twinge in the area where the kink is - so I didn't even try to put the weight up.

WOD Four rounds for time of: 15 Glute-ham sit-ups 10 Back extensions 7:22 Went for a swim after.

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. 1:29 - 1:30 - 1:40 - 1:48 - 2:35 My last one was awful. All the first 4 were slightly better than previous times.

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 - 26:24 Went up another minute - GRRRRR!!! No reason except that I haven't done deadlifts in a long time.

WOD For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups Hooked my feet over the side of the truck and did HSPU with support (less support than ever). Pullups were not L. Time 22:39

Well, I'm back! Took it upon myself to do Helen. Scaled the KB to 1 pood. Helen: Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) Used 1 pood. 12 Pull-ups Time 17:22 I feel pretty good. I think that I was due a good rest week. So I'll count last week as just that!

I'll start tomorrow. Just too tired from it all. One good night and I should be 100%

I will try a workout tomorrow. My goal is to do the WOD, my expectation is to finish the warmup.

This stomach bug that's going around here is NASTY. I've been nauseated for 5 days so far. My youngest has had it for 7 days. My oldest is now sick with it. If my wife doesn't get it, it'll be a miracle.

WOD Puppy 20, 15, 10 Virtual shoveling (25#plate) Pullups Went lite cause I was feeling kinda puny. Had a fun night after with a puke-fest! Yep, got the stomach thing. Probably won't be much excitement here for the next few days.

Athlete of the day!!! See the bottom of my blog.

WOD Run 5K Time - 22:04PR PR by 3 minutes!! I did this on the track again. I need to look for a good road 5k. Might actually enter a competition this summer...

WOD Front Squat 5-5-5-5-5 reps 135 - 115 - 115 - 115 - 95 Did this one with 2 clients. One of my clients who has been working with me since last April has gotten to be very knowledgeable on the fine details of CrossFit. I had him critique me. It wasn't good! I have some pretty extreme muted hip function issues. Nothing brings this out more than front squats. All-in-all I had one, yes ONE, decent rep - that was a 95#. Must continue to work on the MHF problem. We then had a go at the previous WOD which, as rx'd was this: Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 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. What we ended up doing was just practicing the deadhangs and pullups in general. I did this: 6 rounds of 1 we...

WOD First: Hang power clean 1-1-1-1-1-1-1 reps 145 - 155 - 160 - 165F - 165F - 165(PR?) Second: Deadlift 3-3-3-3-3 reps 225 - 255 - 275PR - 285PR - 305PR On the hang power cleans, I can't find an old post for these. My PR for a clean from the floor is 175. I was expecting to get over 175. I guess it makes sense that full cleans are getting to be higher then power cleans. The deadlifts were easier as they got heavier. Heavy weight on the deadlifts makes me use better form. This workout was dedicated to Matt.

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. Use as many sets each minute as needed. Used 135 first minute then changed to 95!!!! Made it to 7 - I think. One of the guys I was working with says I stopped on 6 in the 7th minute. So, either 7 or 6 and 6 more reps.

WOD Murph Buttercups: 1/2 mile Run 25 Pull-ups (or beginner pull ups) 50 Push-ups 75 Squats 1/2 mile Run Time - 17:31 Nearly 2 minutes faster!!!