My Gnolava

" 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!