My Gnolava

On the 7th day of Christmas, my true love gave to me... 7 double unders 6 TGU (1pd) 5 Burpees 4 pullups 3 front squats (135) 2 push presses And a 2mi airdyne ride Had some weird cold type thing last night. I was shaking. So I decided to take it easy. I didn't time today's workout and I was not about to run.

On the 6th day of Christmas, my true love gave to me... 6 TGU (1pd) 5 Burpees 4 pullups 3 front squats (135) 2 push presses And a 2mi airdyne ride 15:20ish I am wiped out! I need a rest day. My thoughts are that I'm not going to time this from here on. I can break it up and spead it throughout the day.

On the 5th day of Christmas, my true love gave to me... 5 Burpees 4 pullups 3 front squats (135) 2 push presses And a 1mi run 11:40ish Still questioning my treadmill...

On the 4th day of Christmas, my true love gave to me... 4 pullups 3 front squats (135) 2 push presses And a 1mi run 10:40 I am certain that my treadmill is off...

On the third day of Christmas, my true love gave to me... 3 front squats (135) 2 push presses 1 airdyne 2mi ride 8:48

On the first day of Christmas, my true love gave to me... 2 push presses (135lbs) And a one mile run.

On the first day of Christmas, my true love gave to me... A one mile run. I don't believe my treadmill but it says it took me 9 minutes. I was moving way faster.

I went to do the modified Nancy workout, knowing that I would likely not have what I needed in this hotel fitness center. I was right. I also am still wiped out from the dirty thirtyand traveling 6 hours. So I was ready for a low standard workout. The heaviest weight they have is 15lb dumbbells. So I did this: 2 rounds of 400m 5 tgu right side 15lbs 5 tgu left side 15lbs 13mins and change.

Dirty 30 For time: 30  box jumps 30  jumping pull-ups 30  kettlebell swings 1pd 30  walking-lunge steps 30 hanging leg raises 30  push presses 45lbs 30  supermans 30  wall-ball shots 30  burpees 30 double-unders 30:00 Double unders in the rain! This was after a 20 hour fast. I did everything I could to talk myself out of it. I'm so glad I didn't listen. 

For time 100m row 30  thrusters 20 jumping pull-ups 10:58

10x5 135 155 185 185 185 I decided to be smart and go relatively light on this. I made the right choice. This felt good. I'm going to shoot for a goal of 425+, but not until March or so.

AMRAP 12min 15 abmat 5 jumping pullups 5 pushups 5 +12 situps Well, I did it. Workout after work. I fasted all day. I ate an hour after my workout. I feel good. I've been dozing on the couch. I'm going to spray magnesium all over me and go to bed.

My diet is working. I am fasting often. I love the way I feel. I need to lose about 20 more lbs - maybe 30. I made another large batch of broth. I used pig feet, ham hocks, beef bones, oxtail, and chicken backs. My morning workouts are just not cutting it. I am going to try to switch to evening. Tonight will be my first attempt. O have fasted all day. We shall see.

EMOM 10 2 OHS @ 65lbs I'm jumping back in the mainsite. My Achilles tendon is improving. I've been doing some mobility work an some yoga, but didn't post any. My diet slipped during and after Thanksgiving, but I'm back on it. As usual, I diet at the grocery store. If I don't have good stuff available, I eat whatever is there. The OHS were tough but I got some decent depth near the end.

I did some work on hang cleans. I'm practicing getting the bar to hit my thigh for the second pull. I used 95 and 135 for sets of 3. I'm still working on my Achilles and mobility in general.

2k Row 8:24

Shoulder Press 7x3 95 95 105 105 105 115x2 Stopped after 6. It was a good workout but I ran out of time.

3 RFT .5 mi Airdyne 12 SDLHP @65lbs 6 Burpeeover bar 10:29 Back from along break. I built my plaform and rearranged the space. So, I was busy! Then I got the adenovirus and missed a week of work and 2 of training. Still caughing like hell but I needed to sweat. I think it will help.

4 rounds for time of: 400-m run 200-m farmers carry 1pd kettlebells  19:26 I ran. The field was wet and muddy. My ankle is twinging a little, but I think I'll be ok.  Fun, dirty, workout.

3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for 10 seconds, rest 50 seconds There is no rest between rounds. 95lbs 94 reps.

For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 30 toes-to-bars 19:13 I did hanging leg raises. My bo. Was a stack ofbumpers...probably 24 inches. I did kettlebell snatches with 1pd. I used two 1pd kettlebells for step overs. 

For time For i = 10, 1, -1 Jumping pullups Power/muscle snatches @65lbs 13:49 These negative ladders are always a mindscrew. Seems like super high volume at the beginning and then suddenly you are finished. I intend to do another workout at work. No promises.

10k on Airdyne 21:35 PR by 42 seconds

5 RFT 25 DUs 50ft Overhead walking lunges @25lb 16:24 Oh my...this was rough. I am amazed at my sudden lack of ankle pain *knock on wood.* I did have some major cramping in the groin on that side. I think this is from staying tight on the double unders.

For time: 21-15-9 Jumping Pullups Deadlifts @185 10:35 I did a couple of kipping pullups before I started, just to see if I needed to do jumping. I could have done them, but I'd still be working and not typing... The good news is that I can do them. Also, the jumping pullups were with a lower platform and were super easy.