My Gnolava

Overhead Squat 3-3-3-3-3 reps 95 - 115 - 125 - 135PR - stop I am living with a sinus infection - I could have gone even higher. Time for cortisone and antibiotic. The 135 beats my 1 rep max!

OK Had some kind of awful cold/virus - maybe swine flu. There have been cases in the school where both of my children go and my wife works. So, I am recouping. On Monday I did Cindy. On Tuesday I did thrusters/cleans/sumo-high pulls. Cindy AMRAP in 20 min 5 pull-ups 10 push-ups 15 squats got only 8 Tuesday's workout 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 Got 5 rounds (BRUTAL)

Grace 135# Clean and Jerk 30 reps for time. Time: 8:53 (Edit: the time was actually 8:31!!! ) First time with rx'd weight! WOOHOO

Linda Scaled! 10-8-6-4-2 245# Deadlift 125# Bench press 115# Clean 10:53

Fight Gone Bad!! Posted using ShareThis

400m run 20 75# OHS 400m run 20 1.5 pood KB swings 400m run 20 burpees 400m run Time - 14:30 This was not a good time - last time was 13:10! I upped the weight on the OHS but it was really the running that was the issue. Still working out the kink in my Achilles. It is getting better.

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. Like this: Pullups 9-5-4-2-3-1-2-2 ~ 28 Pushups 11-9-6-4-4-4-5-4 ~ 47 Situps 6-4-6-6-6-7-5-5 ~ 45 Squats 12-10-9-7-10-10-13-9 ~ 80 200 Last time I got 218 but the situps were not on the abmat - they were this time. So decent work. STILL NEED TO GREASE THE GROOVE ON MY PULLUPS!

" 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. 212.7 PR! Broke 200!!!! Need to try this with a C2 rower. I think I can get 250.

1RM Back Squat. 10 min AMRAP 10 Hang power cleans 10 push-ups New PR on Back Squat! 285. Got 6 on the metcon - tough!