My Gnolava

Took a week off...just lazy. I ate like crap all weekend. Still recovering from that... Made myself come do something. I ran a 400 and did a few jumping pullups (I'm not far from doing some kipping ones). I did 35 wallballs in 4 minutes. Still feeling weak. Tomorrow is another day. Food is a drug.

Bearcomplex 5 x 5 45 - 55 - 65 - 75 - 85 Definitely scaled back on this. Bear complex is power clean to front squat to push press to back squat to push press (from back rack). Hands stay on the bar. The cleans are touch and go.

AMRAP in 15 50m farmer carry (slight incline)  2 x 53lbs kb 10 box jumps @20 Got 7 and a farmer carry. The box jumps were easier than anticipated. I think the walk up the hill from the bus is having a positive outcome.

For time 100m sprint 10 abmat 100m 10 good mornings  (used pvc) 100m 10 pushups 100m 10 jumping pullups 100m 10 Burpees 100m 10 WBS 20lbs 100m 9:08 Fasted. It's 2pm. I'm gonna wait a bit before I eat. The Burpees were done at this year's "game standards" - no stepping up or down - and weren't as awful as I suspected. I completed the wbs without stopping. Ran most of the 100s in 12s or less.

12-9-6 reps for time Deadlifts @225lbs Pushpress @75lbs 8:04 I set up thinking I might drop from 21-15-9 to 15-12-9 but after 7 reps of DL I knew I needed to be at 185 to go to 15 or 21. I really didn't have time to change the load so I went down to 12. It was a humbling experience - in a good way. A few short years ago 21 DL @225lbs would have been cake for me. Oh well, in a few short weeks it will be again. Intermittent Fasting is still awesome.

AMRAP in 15 mins 400m 5 ohs @45 10 ball slams @20 Got 3 and 400m. I felt a tiny bit of relief as I went back to the treadmill for a 400m. This used to be a normal for me - running as rest. OHS are coming back. I need some gorilla tape for the ball.

5X3 C&J 95 105 115 125 125 I'm feeling a little under the weather with a cold. Had to force myself to go out this morning. I'm glad I did. I went purposefully light. I made sure to keep my hands on the bar to get the negative work on re-racking the weight to my shoulders. My form felt a little shakey but I got it done. Yesterday 3 people at work told me (separately) that I looked like I was losing weight.

AMRAP in 8 mins 3 OHS @45lbs 5 Hand release pushups Got 6. Debated even working out. I am really hungry this morning. So I set the timer at 10mins and stopped at 8. I felt like the OHS got to be pretty good near the end. This has always been one of my 2 favorite lifts (along with deadlifts). Time to start putting some lifts in my cycle. For those of you who aren't aware, crossfit is not 100% HIIT. My goal this weekend is to start cleaning my gym. Once it warms up a little more, I'll level the floor.

AMRAP in 10 mins 3 jumping pullups w/ slow decent. 3 power cleans @95 5 abmat situps Got 8. Lowered the platform for the pullups by an inch or so. I'll be at reg and kipping pullups before summer. Did this in a fasted state. Made it through yesterday. Slept well last night. The new, earlier eating window is the right choice.

For time Run 1200m 20 wbs @20lbs 15 rows @75lbs 10:35 This was a scale remod from a mainsite wod last week. Took an easy pace on the treadmill as I still am careful about running until I shed a few more pounds. I estimated a 10ft target ..about 18 inches above my reach. Last week I tried to do a row at work but the c2 was broken so I did a stationary bike and didn't record it. I am still doing intermittent fasting. I have tweaked it a little. I was losing sleep when I was eating at 8 or 830PM and got thrown off the horse by the end of last week. Yesterday I stopped at 6PM and slept very well. I'll break my fast at around 11 woth some of my homemade bone broth - which is DELICIOUS.