My Gnolava

Scaled version of today's. 10 RFT 5 pushups 50m sprint 7:58 This felt really good. I was expecting to get a higher time due to having to walk and breaking on my pushups. I didn't have a problem knocking out 5 til round 7 and never walked. The running felt good for the first time since I started back.

Did the buttercup from Sunday after about a 5min rest. 3 RFT 10 abmat sit-ups ~50 ft bearcrawl ~50 ft walking lunges (10 steps and that's about 5 ft for me...) 4: 40

Grace light 30 C&J @ 95 5:10. I'll take it.

Did the buttercup (brandx) scale of mainsite. 95 lbs 5 deadlifts 4 cleans 3 snatches 12 pullups (jumping) 4 deadlifts 3 cleans 2 snatches 9 pullups (jumping) 3 deadlifts 2 cleans 1 snatches 6 pullups (jumping) 6:54 Pullups keep feeling better. Cleans were all high muscle cleans. I did some 45lb bar overhead squats as part of my warmup...Definitely need them. I need to sleep.

Getting over a cold. Finally feel like a good sweat. 3 RFT 5 Deadlifts @ 185 10 wbs 4 :07 This was scaled from 5 rounds of 10 deadlifts @225 and 20 wbs. The deadlifts were super light and I only paused once during the wbs. I call this improvement.

3 rounds 200m 10 kbs (53lbs) 5 pullups...nearly deadhang 7:26

Deadlift 3 - 3 - 3 - 3 - 3 225 - 275 - 275 - 295 - 225 Warmed up a good bit with 10 and 5 reps. I found forgotten muscles in my pelvic area. The first 275 was painful. The 295 was not bad but I decided to do a few at 225 so the last set was more than 3.

Did a super scaled version of the mainsite from yesterday. For time: 10 jumping pull-ups 10 push-ups 10 abmat sit-ups 10 supermans 10 wall-balls (no wall but over 10ft) 10 box jumps, 24-inch 5:30

Muscle clean 1-1-1-1-1 reps Power clean 3-3-3-3-3 reps Clean 5-5-5-5-5 reps Muscle Cleans 95 - 105 - 115* - 115 - 115 Power Cleans 115 - 115 - 125 - 125 - 145 Cleans 75 - 75 - 75 - 75 - 75 Power cleans felt best at 125. Squat cleans aren't ready for load...yet.

AMRAP in 8 minutes 10 TGU 10lb dumbel 20 single unders Got 3 rounds. The worst part was my lack of flexibility.  So slow getting down on the ground. I am still wiped out from Wednesday.  Took Thursday off. Tomorrow is a scheduled rest day. Might do something active.

Loving the heat. Scaled and manipulated the mainsite WOD to try to keep total work time close to 7 mins. That's the plan for this three day cycle. Metcons will be 7ish minutes. Lifts as needed. Next three will be 10. Then on to 15. Then no time cap unless I feel like I'm not adjusting fast enough. I really am glad I stopped listening to all the "go hard or go home" kind of crap still echoing. I'm in this for my health. So here's what I did: 5 min AMRAP: 3 jumping pullups 3 pushups Got almost 8. Never broke on the reps. Good choice on the scale. Rest Then 5 rounds: 5 abmats 5 supermans Set the cap at 2 mins. Finished in 1:40. Got into my situps on the third round and did 10 without stopping. Rest Then 2 rounds: 10 35lb KB thrusters 10 Box jumps 4:28 Started this thinking I'd do 15 reps. By thruster number 7, I adjusted. It was rough.