My Gnolava

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...