My Gnolava

"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