My Gnolava

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.