My Gnolava

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!