My Gnolava

Seven rounds for time of: 5 Handstand push-ups (did elevated in pike position) 185 pound Deadlift, 10 reps 10 Chest to bar pull-ups (reg pullups) 20 Double-unders (40 single unders due to short rope) 27:47 Was the pullups that ate my time. Never broke a set of deadlifts. I know I could get the DUs if I had a proper rope.

Hang Power Clean 3 rep max Really just played around on this since my back has been a bit tender lately. Hopefully this is getting better thanks to the MobilityWOD blog! Did 155 which is far off - I know I can get 185 since I rack this weight for clients on a pretty regular basis. Anyway - when I went for 185 I felt the twinge and stopped.

1RM Hang Power Snatch Got 135

AMRAP in 12 mins 4 pushups 8KBS @ 2pood 12 Abmats 6 rounds

1 RM Deadlift 425 PR!!

21-15-9 OHS 95# Pushups 6:32

3 rounds for time: 400m 8 pullups 17 burpees 15:52 First 2 rounds took about 7 mins then I GASSED out bad! HA!

Did FGB after dragging about 30 60lb stall mats back into the gym...should NOT have done that! Score: 199 Really came close to injuring my back.

AMRAP in 20 400m 20 abmats 5 deadlifts at 45% max (175#) Got 5 and was just shy of 6 by the deadlifts

5 rounds 10 95# snatch 5 pullups 7 burpees 16:42

15 min AMRAP 3 pullups 5 burpees 100m run Only got 9+ and was wasted afterword. The temp (not heat index) was 100 or so.

5 rounds for time: 3 deadlifts (225#) 6 pushups 9 kbs (1.5 pd) 3:44

10 rounds for time: 10 ball slams - 20# 5 deadlifts - 185# 8:23

Did "Death by Clean and Jerk" 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. Used only 95 and got 8 rounds.

Been working out. Here are some noteworthy milestones: Grace 30 135# Clean and jerks for time 5:23 PR by 3:08!! 3 rounds for time: 15 Kettlebell swings 10 pushups Swim 100m 11:02 1RM OHS 175 - PR by 20

Cindy 10+5 all pullups unbroken. 1RM - Cleans 205 - FINALLY broke 200!!! 3 rounds for time 25 KBS 1.5 pd 15 WB 10 abmats 9:19

Complete as many rounds in seven minutes as you can of: 95 pound Squat clean, 10 reps 20 Sit-ups 3 + 3 cleans Did these as prescribed (squat cleans) and the form felt good. They took a lot out of me tho! Whew!

For time: 21 - 15 - 9 Snatch (95, 65) Pullups 14:58

AMRAP in 10 min Sprint 50m 10 squats Sprint 50m 10 Shoulder presses (45#) 9 completed

Finally! 1RM deadlift 405!!!!!!

"Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Time - 21:55

Death by pullup got 8 again - left index finger is swelling up - :(

Did a few - here's what I remember 15 HSPU (feet on rack) 20 pullups 25 KBS 1.5 pood 30 situps 35 burpees 10:05 21-15-9 95# Snatch Situps 13:40

Got a new 1RM on cleans - felt good about the form. Instructing the form seems to be helping me with mine. PR 190 then 10 min AMRAP Sprint 50m 10 Squats Sprint 50m 10 pushups Got 9 rounds - still really sore from the 50.

Did a Chipper 50 each of: Box jumps Jumping Pullups Walking lunges KTE KBS - 35# Push Press 45# Wallballs 20# Back Extensions Burpees 55:26

This one was short and sweet. 21-15-9 95# Jerks Situps 4:28

Been missing some workouts and not posting results. Honestly the lack of posting is because I'm lazy about it and because I get behind on my workouts and didn't want to own my low performance as I got back into it. So - here's another stab at a restart. Yesterday 10 rounds for time of 5 deadlifts at 225 5 burpees 5 KBS (1.5) Got a respectable 13:28 Today 21-15-9 Cleans at 135 Pullups Time - 17:37 Pullups have actually improved since I am having to teach the kip. So that's good. Burpees have also gotten easier. I had lost some strength due to a pinched nerve/ pulled muscle. The deadlifts seemed to have helped.

Yesterday: 7 rounds for time: 7 KBS - used 1 pood 7 Snatch - used 75 lbs Got 9 minutes and change Today: 4 rounds for time: 400m 15 wallballs 20 pushups 20:10 Forcing myself to re-enter with a scale is proving to be a challenge for my ego. I know I'll be up to speed soon.

Have had more ridiculous colds/coughs this winter than ever! For time: 40 SDLHP 5 Pushups 30 SDLHP 10 Pushups 20 SDLHP 15 Pushups 10 SDLHP 20 Pushups got it in 9:50

For Time: Run 400m 10 Snatches @ 95# (65# women) Run 800m 20 Burpees Run 800m 10 Snatches Run 400m 18:17 Ran in shoes for the first 400m then barefoot for the rest of the gig.

5 rounds for time: 15 KBS @1.5 pood 10 Pushups 5 Pullups 11:15 Fell apart on the last round of pullups - they took 1:30! Was happy with my performance on the the first 4 rounds.

Back Squat 3rm Got 245! OHS 1RM Got 155 again and just missed 165 (not quite deep enough)

10 rounds for time: 5 pullups 10 box jumps 15:01

For time: 185 pound Deadlift, 15 reps Run 800 meters 185 pound Deadlift, 12 reps Run 800 meters 185 pound Deadlift, 9 reps Run 800 meters 13:49 last time was 13:34 - no guarantee on the distance being the same. I did this before with 155.

On Tuesday, Feb 16 I did 21-15-9 Front Squats at 95# Hip extensions Got 6:51 Wasn't a great time. But I am getting consistency back for my workouts and so I'm happy. Friday, Feb 19 I did Back Squats 3-3-3-3-3 135# - 155# - 175# - 185# - 205# and then Kyle talked me into going up to 245# and I nailed it for a PR.

Five rounds for time: 10 Snatches 75# 10 OHS 75# Got it in 13:51 Back from yet ANOTHER cold! URGH!

AMRAP in 15 min: 15 DL - 135# Walking lunges - 20 steps 15 situps 6 rounds + 15 DL and 10 lunges My ass is raw from the situps!

3 rounds for time: 25 KBS - 1.5 pood 15 wallballs - 20# 10 pushups Time - 10:15

On Wednesday night I did 1 rep cleans. Got 165. This is down from my PR. I'm getting into a "suck-it-up" attitude. I lost a lot of work from last October through early January. The gym opens on Monday! So no more excuses! Tonight I did Tabata something else: Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Situps: 11-10-9-6-6-5-5-5 ~ 57 Squats: 13-12-11-11-10-9-10-10 ~ 86 Pull-ups: 5-3-2-3-2-3-2-1 ~ 21 Pushups: 8-5-5-4-3-2-3-3 ~ 33 Total - 197

4 rounds for time: Row 500m 7 Thrusters 95# 18:44

Death by clean and jerk Used 95# - got 7.

DL 3-3-3-3-3 225-245-245-245-245

I've been slacking too much. Tonight I did a 1RM attempt on back squats and stayed 100# below my previous 1RM - time to recommit. METCON 10min AMRAP 10 HPC 10 pushups 4 rounds

Three rounds 21-15-9 reps for time of: Jerks @ 95# situps Time 8:12 Was sore from the lunge/jump/run workout. This was not too bad tho.

3 rounds for time: 25m Walking lunges 50m Broad jumps 100m run Time - 13:46 This sucked! The temp outside was 25ish. Took me a few minutes to feel my toes afterward.

For time: 15 - 12 - 9 Overhead squats @ 95# burpee-pullups Time - 17:16 Got this one from the CrossFit Football page.

AMRAP in 20 min: 5 barbell complex - clean, front squat, pushpress, back squat, rack jerk run 400m Used 95#. Got 3 rounds and one complex. This was a COLD workout!