My Gnolava

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!

WOD Push Jerk 1-1-1-1-1-1-1 reps 125 - 145 - 165PR - 165F - 165POOR - 155F - 95 First three were good. Lost focus and was exhausted. Oh well - PR'd anyway!

WOD For time: Row 500 meters 115 pound Push press, 21 reps Row 500 meters 115 pound Push press, 18 reps Row 500 meters 115 pound Push press, 15 reps Row 500 meters 115 pound Push press, 12 reps I subbed the row with 400m runs. Did the Rx'd weight for the first round plus 11 reps. Dropped to 95 to finish out. 21:02 (I think)

WOD Front squat 3-3-3-3-3 reps 95# all the way. I stayed on 95 and focused solely on form. Last time I did front squats my form was awful. I am really needing to work on my hip flexibility. My new goat!

WOD "Joshie" Complete three rounds for time of: 40 pound Dumbbell snatch, 10 reps, right arm 10 Pull-ups 40 pound Dumbbell snatch, 10 reps, left arm 10 Pull-ups Time 18:56 No L pullups yet. I did the best I could at squat snatches. Many of the snatches were power. This wore my arms OUT!

WOD AMRAP in 20 minutes 10 Clean and Jerk 95# Run 400m Got 5 rounds. The last 400m was in about 1:10!! I sprinted it.

What can I do to get abs like these? Post your ideas/thoughts to comments!

WOD With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Got through 8. Starving!

WOD From yesterday. Squat Cleans 1-1-1-1-1-1-1 135-155-175PR*-175-185PR-135-135 Not sure about the 175 being a PR. I was sure I did that before but can't find the post. The 185 was closer to being a power clean. In fact, I feel like next round for 1RM on power cleans I can get 200. I really need to work the front squat more. Now for death-by-pullups!

WOD 3 rounds for time of: Row 500 meters 21 Burpees. Run 400 meters Time - 24:50 The taste of antibiotic when doing burpees - yum! Kinda reminds me of Zots candy.

Well, after another night of coughing I decided (actually my wife threatened me into it) to go to get some medical attention. Bronchitis plus ear infection. Started the ole Z-pac thing. Gonna go for the WOD anyway. I feel better about my declining performance and am glad to be doing something about it!

WOD 5 Rounds for time 10 SDLHP 95# 10 Bench dips Time - 7:02

WOD "Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Time - 16:26 One minute faster! To the Dr tomorrow if I don't wake up feeling a lot better. Had this cough too long.

WOD Deadlift 1-1-1-1-1-1-1 345 - 345 - 375F stopped. Wasn't sure if I should even do this. My nagging little head cold has turned to a sinus infection I'm sure. GRRRRR!!!! I have been unable to do a heavy day several times lately and am ready to get past it. When I get over this, I'm gonna start doing some of the hybrid stuff to get caught up. On a good note, one of the clients working with me nailed 400. He was very happy and I was proud.

WOD "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats 9 rounds - tied PR. Back up from 7! Now this is worth patting myself on the back. Head cold has me blowin phlegm throughout. I will break 10 next time! I also did all rounds of 5 pullups unbroken. My kip is starting to improve.

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 - 125PR - 130F - 115 PP 115 - 115 - 115 - 115 - 115F (total fatigue here) PJ 115 - 115 - 115 - 115 - 115F If I could string together a few nights of sleep I might get some more improvement. Was very pleased to get the 125!

"CrossFit Baseball" 1st base - 10 Pull-ups 2nd base - 10 Air Squats 3rd base - 400m Run Home - 10 Box Jumps Rules: -If you are caught using incorrect ROM or not meeting standards, you must go back to 1st base - When you complete a 'run', head back to 1st base and begin again - The team with the most runs at the end of 20 minutes wins! Got 4 rounds. We had 4 people going including me. The was a bottleneck at the brick retaining wall where we usually do box jumps. So I elected to run to the ruck and let down the tailgate and do mine there. I'll have to measure but I'm sure it's more than 24 inches! Was killer. And to my friends up north. High today, tomorrow and Monday is 70 degF!!!!!! EDIT: The tailgate is 31 inches.

Worked with a client @ 25 degF We practiced some moves. Taught him the rower, proper shoulder press, push press and push jerk. Did a few reps of each. then to the pullup bar to discuss kipping. Followed by proper kb swings. Good times in the cold. Speaking of cold I have yet another one!

WOD Had a couple of new clients join in tonight. So I set up an easy one. For time: 5 rounds 10 burpees 10 hang power cleans 95# 12:30 Burpees felt better than ever (they still suck!)

WOD "Kelly" Five rounds for time of: Run 400 meters 15 Box jump, 24 inch box 15 Wall ball shots, 20 pound ball 26:45 This was a killer for me. I have the box jumps as my goat right now. I think I'll throw some Tabata at them in the future. What a game! As my wife is from PGH and I lived there for a couple of years, it's happy times!!!