My Gnolava

AMRAP 20mins 10 push presses @75lbs 10 kettlebell swings @53lbs 10 box jumps 22in(?) Got 6 plus 3 push presses. This was hard. I almost bailed after 4 rounds. Then I definitely bailed at 5. Then I did 10 push presses...then went ahead and finished 6th round. The 3 push presses at the end were a sprint. Ready for rest day tomorrow. Getting close to a deload week - I need to check my calendar.

The posted workout was 5-5-5 overhead squats 3-3-3 snatch balance 1-1-1 hang squat snatch I did 3x5 ohs @95 Play with snatch balance @pvc and empty bar @45 Play with squat snatch  @45 I did get some depth on the ohs but not every rep was good enough. I need to work on my squat depth. I may start doing skill work a couple of nights per week to get my squats where they need to be.

5 rounds for time of: 1 sub-0:45 22 on airdyne 50 single-unders 10:33 I used the load indicator on the airdyne. I tested my full on for 45 seconds and got 30. So I set that at a goal of 22. I think it was a good choice because I was gassed after this. I need to rearrange the gym. I can do double-unders but I don't have room. I'm in jeans I haven't been able to wear in quite a while. Woot!

For time, using a single dumbbell: 10 jumping pull-ups 40 overhead lunges 10 jumping pull-ups 30 snatches, alternating arms 10 jumping pull-ups 20 goblet squats 10 jumping pull-ups 10 Turkish get-ups 10 jumping pull-ups 20-lb. dumbbell 14:36 Did this at Point Park U gym. Was crowded but I got it done. I needed the TGUs.

10 rounds, each for time: 5-10-15-yard shuttle sprint Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total). Rest as needed between sprints. 17 17 15 15 15 16 16 15 16 15 Whew! Fasted and fasted.

AMRAP 10mins For i = 1 to n i) back squat @95 i) shoulder press (Used kbs 1pd each) i) DL @245 Next i I got 4 and 5 squats 5 presses. I do not like hero workouts. Oh well, better than nothing.

AMRAP 5min 6 pushpress @95 4 Burpees 2 snatch @95 3 rnds + 6 pp + 1 Burpee Glad it was short.

AMRAP 20mins 25 wbs @20 25 single unders 20 soulder taps (plank) 25 single unders 25 cal run on treadmill 25 single unders 20 shoulder taps (plank) 25 single unders Got 2 and through the run on the 3rd This was stupid. I wasn't in the mood but did it anyway.

3 RFT 15 jumping pullups 5 cleans @135 10:00 The first 15 pullups were from a lower platform and were super easy. I think that tomorrow I will test my ability to do a kipping pullup. The cleans were not my best. I had to really work my elbow speed. Practice practice practice. Pants are loose. Abs are starting to show. Yay!

AMRAP 20mins 10 pushups 15 situps 20 cal row 5 rounds This was another one for the school gym since we have a C2. I did this fasted for 18 hours and wasn't hungry for 2 hours after. Rest day tomorrow.

5 RFT 5 power snatches @75 200m sprint 8:50 The protocol was supposed to be 200m @ less than 40s. If you missed the 40s you were to reset and run again. I didn't have time so I did 200m as fast as I could. Felt good. Moki critiqued my form.

For Time: 21-18-15-12-9-6-3 Double unders Bike Calories 14:37 I did this at Point Park University gym. I brought my homemade rope but it was too long. I used one of the school's vinyl jumpropes and got it done. I only hit my head a few times. I was glad to get double unders done! The bike was some older stationary bike (no airdyne, no assault bike). I weighed in and have lost somewhere around 20 lbs.

15-12-9 OHS @ 45lbs Hanging knee raises 6:52 Almost bailed after the first set of OHS. This used to be my favorite lift. So I forced myself to do the second set. I had to coach myself. Shoulders up. Stretch the bar. Chest high. Look up. Squat with my ass not quads. I need to do more of these. Patience and practice.

AMRAP in 30 mins 400m 15 ball slams @20lbs 400m 10 pushups 3 rounds wearing a 40lb fat vest ;) I walked some but ran most. I remember doing wods and being happy about 400s because that was recovery time for me. I have more of the fat vest to lose. Yay for warm weather!

DL 5x3 245 265 275 275 275 Good reminder of where I am. I think I have a good 1rm in me. I was touch and go until the last 2 sets. None of the pulls were difficult but I took it easy.

For time 30-20-10 WBS Run for cals Abmat 12:05 Situps gave me monkey butt. I realized this in the shower. OUCH! I'm ready for the rest day tomorrow!

5 rounds for reps Pushups Bent over rows @65 11 - 4 (jumping pullups) 8 - 20 9 - 18 7 - 13 8 - 11 Started with jumping pullups but didn't feel like it was going to be appropriate so I switched to bent over rows. I was in a bit of a hurry so I only took 2 minutes or less per break.

AMRAP in 12 mins 20 handstand shoulder taps 50ft walking lunges Got 6. Round 5 I had to drop to plank after 10 taps and did plank in round 6. I hate walking lunges. Yesterday was cheat day. I'm currently fasted and trying to make it at least another hour.

From the mainsite - scaled below beginner... 15-12-9 KB Thrusters @1pd Hamging leg raises 9:04 I tried so hard to talk myself out of this one. WARM BODY COLD MIND

For time: 15-12-9 Power cleans @95lbs HR pushups 8:49 I'm dropping some weight (according to my pants). The pushups were rough and will be until I lose more. I did the first 15 cleans unbroken and it felt great. My goal was to keep this under 10 minutes, so I am happy.

So I took a week off. The virus I never really got was enough to keep me home for half of last week. Decided to jump in on the CF mainsite for a while. Yesterday was a rest day so I started this morning. Thrusters 7x3 65 85 95 95 105 135 135 I am in my office 3 hours later and I still feel this.