My Gnolava

11 minute swim. I think I got 450m. I need to find a lap counter. This is the most challenging part of swimming for me - counting laps. My stroke felt decent. I did, for the most part, 25m crawl and 25m resting breast.

We road on the Montour Trail about 7 miles. We took it easy and stopped for pictures.

EMOM 10 minutes Power clean x3 @95 No score to report. This was relatively easy. Now Larry and I will ride bikes.

So, I took my kids to the Y and while Sophia was climbing the rock wall (several times), I played pepper (volleyball) with Helen. Every drop we did a burpee. Then we changed that to sprints. It was fun.

AMRAP in 10 minutes 100m sprint (25m out n back x2) 10 situps 10 supermans 5 rds + 50m Did this in the school basket ball/ volleyball gym. I was able to be barefoot on the wooden court. Very comfy. I had a little twinge in my back from carrying this front-loaded fat vest but it's way better than it has been.

9 minute AMRAP 3 OHS PVC 5 burpees 8 rounds Warmed up on assualt bike for 5 minutes. Got 8 rounds. Did this at YMCA (PNC branch downtown Pittsburgh)

9 minute Swim Got 300m. I did front crawl for the first 50m then alternated 25m resting breaststroke/ 25m crawl. I was pleased. Definitely felt like it's been a while. The PNC YMCA was really nice. I did nothing on Saturday (2 days ago) and mowed yesterday. I decided to just pick up where I left off with no guilt.  My diet is still going well. According to my belt, I've lost about 1/2 inch in my waist! Woohoo!

9 minute AMRAP 2 jumping pullups 3 pushups 4 squats 9 rds + 2 jpu Rough on the pushups.

8 minutes AMRAP 5 jumping pullups 3 hang snatch @ 65lbs Got 8 rds + 3 jpu Rough. Glad its  rest day tomorrow.

Row 8 minutes. I got 1663m. Felt pretty good. Belly still in the way, but it rode along and seemed to be ok. (I feel guilty for treating it so nicely as I slowly kill it...)

8 minute AMRAP 5 deadlifts @ 185lbs 50m sprint 5 pushups 50m sprint 3rds + 5DL + 50m + 5 pushups Not sure about the 50m but I did this on my sloped backyard. I took a day off Sunday and my diet wasn't perfect. I got after it tonight to keep my forward motion.

7 minute AMRAP 5 push press @ 65lbs 5 Burpees Got 4 rds + 5 PP Weighed in at 278. Reality. I was surely in the 280s at one point recently. This workout was will power. Burpees with a 70 pound fat vest!

7 minute AMRAP  10 DB Cleans @30 LBS 5L 5R (alternating)  10 squats  5 Abmat situps 4 rds + 10 cleans + 8 squats I've been biking to this location to shower before work and decided today was as good as any other to start working out. In fact, this building used to be the YMCA when I lived in Pittsburgh years ago and I was a member at that branch. I now have a membership to the new YMCA, which is about 3 blocks from here, and intend to try that out soon. 

I biked again today. It was pouring rain on my way home. I reckon it took about the same amount of time.

I biked to work today. The weather was nice. Took me about 30 mins to go 5 miles. I stopped at a place called "Bicycle Heaven" to air up my tires. I also stopped and took some pics along the way. So it was more like a 20+ minute ride. This weekend I will work on my bike a bit. It needs a good cleaning and tune up. Currently only the middle 3 of 18 gears working. The tune up should also reduce my travel time. So all-in-all I biked 10 miles. Currently, I'm counting this as a workout. As I get used to it, that will change.