My Gnolava

I guess if I'm going to be honest...I have to say I've changed my attitude about naming a workout after a hero. AMRAP in 20 minutes 15 OHS @45 15 back squats @45 400m Got 2 in under 15 minutes and stopped.  My left glute wasn't having anymore.

AMRAP in 20 10 power cleans @ 95lbs 10 pushups Got 6 plus 10 more cleans. Big progress from last summer. Attacking these workouts as a rebellion against some to whom I'd given the power to make me stop. So what if they think crap about me? So what if they were EVER EVEN right? So what? 

Deadlift 3 - 3 - 3 - 3 - 3 315 - 335 - 365 - 385 - 405F I lost my grip on the third rep on 385 even though I got the rep. I did get 1 rep at 405! Really happy about that. This was a max 2 years ago. I can definitely get more on a 1 rep.

2 RFT 10 FS @ 115 10 Burpees 10 Pullups 12:10 Did jumping pullups and slow negatives. These are still feeling easier. My OHS in the warmup were a tiny bit better. Time to get more limber. I also included a 400m, situps, good mornings, bent over rows, and shoulder presses. Feeling better and looking forward to seeing what tomorrow's workout is.

3 RFT 20 abmat sit-ups 10 push press @ 95 6:12 Felt better doing this workout. I warmed up and included some overhead squats with a video so I could check my depth. Keeping the inertia going.

OHS 3 - 3 - 3 - 3 - 3 95 all the way through. Made videos of myself doing these. Good idea because I learned some things: 1. I still have a lot of weight to lose. 2. I really need to get flexible. 3. Truth hurts. 4. I need the truth - painful or otherwise.

2 weeks of a cold! I'm back. 3 RFT 10 good mornings 65 then 45 lbs 5 pullups - negatives 6:18 The pullups felt really strong. Switched my workout time to morning. It was 20deg and I refuse to wear gloves. I had to pause to warm my hands a few times. My new thing is "workout before 9." A few adjustments I've needed for a while include - early bedtime, early breakfast, cutting back on coffee....these will help.

Sprint 16.1k/h Rest 3:00 Sprint 14.5 k/h Rest 3:00 Sprint 12.9 k/h Rest 3:00 Sprint 16.1k/h Rest 3:00 Sprint 14.5 k/h Rest 3:00 Sprint 12.9 k/h Times were 1:20, 1:03, 1:03, :43, :46 Needed that. Was slow for me but I will improve.  My first run almost got me a 400m in 1:20.

Fran scaled: 12 - 9 - 6 Thrusters @65 Jumping pullups 5:10 Should be sacled to be around 5 minutes. Guess I scaled correctly. 

400m run 2:00 A few warmup moves 3rft 9 deadlifts 6 hang power snatches 3 overhead squats 5:20 Used 65lbs - limited by hang power snatches