My Gnolava

" Weston " Five rounds for time of: Row 1000 meters 200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell Waiter walk, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm Used 35# KB for farmer carry and 45# bumper for waiter walk. Did full 5 rounds and full distance. 46:47

Complete as many rounds as possible in 20 minutes of: Run 400 meters Then three rounds of: 5 Pull-ups 10 Push-ups 15 Squats Did 3 6 9 on the reps. Got 3 rounds.

Snatch 3-3-2-2-2-1-1-1-1-1 reps Just played with form @95#

Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50 pounds each Did three rounds and used 35# 16mins and change.

Back Squat 2-2-2-2-2-2-2-2-2-2 reps Just did some light work on this one.

Barbara Puppies: “Barbie” Five rounds, each for time of: 5 Pull-ups 10 Push-ups 15 Sit-ups 20 Squats Rest precisely three minutes between each round. 1:27 - 1:35 - 2:00 - 2:32 - 2:20 been better...

Seven rounds for time of: 75 pound Thruster, 12 reps 9 Toes-to-bar Run 200 meters with a 20 pound medicine ball Did 5 rounds and KTE instead of ttb. 24:33

Did a few jerks to see if I could get a previous 1rm - and I did @ 185. Back twinged a little so I left it at that.

Ralph Four rounds for time of: 250 pound Deadlift, 8 reps 16 Burpees 15 foot Rope climb, 3 ascents Run 600 meters Did only 1 ascent per round as my leg was already torn up from prev rope climbs. Also only did 3 rounds. Time - ugh I can't remember... The good news is that the deadlifts felt GREAT

For time: 30 Handstand push-ups 50 Back Extensions 30 Knees to elbows 225 pound Deadlift, 30 reps 40 pound Dumbbell push press, 30 reps 50 Kettlebell swings, 1.5 pood Row 20 calories 10 Muscle-ups Did half the reps, reg pushups, 95# barbell PP, pullups instead of MU. 11:07

Five rounds for time of: 155 pound Power clean and jerk, 10 reps 15 foot Rope climb, legless, 1 ascent Used 115 and legs on rope climbs. 14:43

Front Squat 1-10-1-20-1-30 reps Did a one rep of 185. Then 5 with 165 and dropped to 135 and got 7. I did another 1 with 185 followed by 20 at 95. Didn't finish because I had clients coming in and had to coach.

Kelly Buttercups Three rounds for time of: Run 400 meters 10 Box jump, 24 inch box 10 Wall ball shots, 14-20 pound ball Used a 20# ball. Elected to do the buttercup version because I wasn't feeling up to much of anything at all. I also wanted to compare with my previous buttercup scale. Prev buttercup: 20:07 This buttercup: 12:02!! WOW

Power snatch 1-1-1-1-1-1-1 reps Worked up to 125. Could have done more weight but was really not happy with my form so I just stayed there and practiced.

Grace 135# Clean & Jerks for time: 4:28

For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps Used 65# 18:28

21-18-15-12-9-6-3 reps for time of: 95 pound Sumo deadlift high pull Lateral jumps, over 24" obstacle I used 65# and jumped over the bar. Not sure of my time - I think it was 8:58

Took a weekend break. 5 rounds for time: 12 pushpress (75#) 40m shuttle 10m turn 8 snatch (75#) 9:20 Did a mix of power and muscle snatches. Pushpresses were unbroken but on one set.

What I did: 15 Hang cleans @ 135 25 air squats Row 1000m 6:37 Feeling a little overworked so I kept it honest.

Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Total time was 27:20 - didn't measure each round but kept about a 2:10 400m pace til the end. Last 400m I did in 1:20 BOOM!

Three rounds for time of: 45 pound Sots press, 15 reps Handstand walk 15 meters 20 second L-sit hold Handstand walk 15 meters Said "no" to Sots press and Handstand walks said "no" to me. So what I did was this: Three rounds for time of:   75 pound pushpress, 15 reps   Bear crawl 30   meters   20 second L-sit hold   Bear crawl 30   meters 18:20

" Tom " Complete as many rounds in 25 minutes as you can of: 7 Muscle-ups 155 pound Thruster, 11 reps 14 Toes-to-bar What I did was this: AMRAP in 25: 3 pullups 6 thrusters (65#) 9 KTE Got only 6

Weighted dip 3-2-2-2-1-1-1-1-1 reps was prescribed. I did 1 rep 9 times. First rep with 2.5# second with 5 then no weight for the rest.

Scaled to 1/2 15 C&J @ 135 800m 5 Rope Ascents 800m 50 Burpees 29:17 Did the C&J in about 1:30 which is on target for my Grace PR of 3:30. As usual the hardest part was Burpees.

Push press 3-3-3-3-3-3-3 reps 95-115-125-135-145-155-175

Three rounds for time of: 15 Pushups 25 Hip extensions Run 400 meters 11:47

For time: 100 ft Walking lunge 25 Push-ups 25 Double-unders 15 Knees to elbows 25 Box jump, 24 inch box 15 Overhead squats, 65 pounds 15 L-pull-ups 25 Sit-ups 15:40 This was a drastically scaled version of the mainsite WOD. I also did more kipping pullups that L-Pullups.

Deadlift 5-5-5-5-5 reps 275-305-305-275-275 Kept this one kinda light.

Mainsite posted 100 L Pullups - I did 20 20 L-pullups (used varied grip) 7:41

3 rft: 5 Deadlifts (275) 10 Burpees 7:40

For time: 250m row 25 WBS 20# 200m row 20 WBS 150m row 15 WBS 100m row 10 WBS 50m row 5 WBS 8:40 Half-reps from the mainsite workout yesterday.

Well - I tried "The Seven" today. Scaled it waaaay down. In the spirit of keeping my workouts shorter for 2 weeks I decided to cap it at 10 minutes or so. Went ahead and finished the 2nd round (yes only 2) at 11:02 So - I'll write it like this: 2 rounds for time of 7 pushups 7 65# thrusters 7 Knees to elbows 7 185# deadlifts 7 Burpees 7 1.5p KBS 7 Pullups 11:02 This article works for me... Discipline

Decided to get on the mainsite for a bit (GASP) Helen 3 RFT 400m 21 KBS @ 1.5 pood 12 pullups 14:49 MUCH better than I anticipated.

As many rounds as possible in 15 minutes of: Sprint 50m 10 air squats Sprint 50m 10 Kettlebell swings (1.5p) 10 rounds even - KBS unbroken

On the minute for 20 minutes: 2 cleans (155#) 4 pullups

As many rounds as possible in 10 minutes of: 3 Wallball shots (20, 15) 6 Handstand pushups 9 Ball slams (20, 15) Subbed 115# push press for HSPU 6+3+3

“Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups 13:19  2 minutes off of PR :(

"Griff" For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards 13:08 - PR! 

AMRAP in 10 minutes of: TGU @ 35# Got 30 - evenly distributed between left and right. Left side was SLOW!

AMRAP in 8 minutes: 1 Clean&Jerk @135 1 Rope Ascent 8 + 1C&J Paced myself  - felt pretty good. I got most of the rope ascents in 2 pulls.

TSE 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. Post total reps from all 32 intervals. Pullups 25 Pushups 45 Situps 65 Squats 85 220 - as far as I can tell that's a PR by 2 reps

MapMyRun 5k 25:43 - PR on the route by 2 minutes. Later on I did this: 21-15-9 Squat snatch Double-unders Used 75# so I could work on my squat snatch form as I'm kinda new to the move (more of a split snatch person). Got it done in 12:54

As Many Rounds as Possible in 20 Minutes of: Run 400m Max Reps Push-Ups *Post reps completed per round for score. 15-15-12-10-10-10-0

12 min AMRAP 2 pushups 4 abmats 6 squats 18

"Tabata Something We Just Made Up": 20 Seconds on 10 Seconds off x 8 Rounds of each: Power Clean (65, 45) Knees-2-Elbows Box Jump (24, 20) Double Unders 290

Helen 3 RFT 400m 21 KBS @ 1.5 pood 12 pullups 17:28 Previouis PR was 14 and change... Biked to and from and to the gym (total of about 60 mins) with some significant hills. Definitely felt that on the run. I can tell I'm dropping some weight again - the pullups were a bit easier than they've been.

After all the lunges last week followed by a couple of marathon dance days I Rested on Sunday and Monday. Today we ran 1 mile. 7:02 Not a PR from the last 3 years but a PR in the last year by about 30 sec. I'll take it.

Took a 5 hour West Coast Swing class then went out and danced pretty much for 3 or 4 hours solid. Was wiped out!

Rest day. Reflecting on the last cycle of work and I feel pretty good. Diet has been consistent as well.

As Many Rounds As Possible in 12 Minutes of: 5 Chin-Ups 10 Medicine Ball Cleans (20, 15) 15m Bear Crawl 5 + 2 This was awful. Major DOMS from the walking lunges. I just wanted to do something to try and ease the soreness. 

For Time: Sprint 100m 15 Hang Power Snatch (45, 25) Rest 1 Minute Sprint 100m 12 Hang Power Snatch (45, 25) Rest 1 Minute Sprint 100m 9 Hang Power Snatch (45, 25) Rest 1 Minute Sprint 100m 6 Hang Power Snatch (45, 25) Rest 1 Minute Sprint 100m 3 Hang Power Snatch (45, 25) 7:09

400m walking lunges 15:32

Well here I am again. I have been more consistent lately with my workouts but not with my record-keeping. That posting here is as simple as it is makes for easy procrastination. Gotta give some credit for my lack of blogging to the now ubiquitous FaceBook. HA! Here's a synopsis. Went through some personal life changing adjustments. Yadda yadda - got me off track a bit. Workouts were intermittent at best over the last year and a half. Luckily I am in a gym nearly every day. My skill-level really hasn't diminished. I gained a little fat. Got a bit out of shape. Signed up for the games just for fun. 12.1 AMRAP in 7 mins. Burpees Got 64 12.2 Complete as many snatches in 10 mins as possible using this scheme: 30 @ 75# 30 @ 135# 30 @ 165# ## @ 210# Got through 5 of the 135s. Was really happy about this relative to the last few months. I have gotten more that 135 before and have repped several at 135. During my hiatus I started to experience some back pain with loads...