My Gnolava

The prescribed workout is: 6 rounds for time of: 30 squats 19 power cleans 7 strict pull-ups Run 400 meters Men: 135-lb. clean What I did was: 5RFT 30 squats 19 power cleans 7 jumping pullups (slow and deliberate) Run 400 meters Men: 95-lb. clean 34 minutes and change I set this up as a 40 minute AMRAP because I wasn't sure what I'd have been capable of doing. I knew that I could the moves but I wasn't ready for the intermediate scale. The idea, according to the mainsite folks is that it should have been around a 40 min wod. Anyway, I was proud of getting 5. The runs are now my rest portion like they used to be.

For time: Row 2000m Run 1 mile Row 200m 26:01 I ran a sub 6:30 mile. This was a big improvement! The 2ks were around 9:30.

10x2 back squat 45 95 135 155 175 175 175 185 185 185

3RFT 20 Abmat 3 jumping pullups 10 sec hanging knee raise 5:38 I need a rope to climb! I jumped off of a single 45 so these were almost deadhang pullups. It takes me 2 to 3 pulls to climb a rope. From extended toe to stretched fingertip, I'm almost 9ft long. A jump to the rope and I'm nearly there. I added the knee raises because the full scale wod included legless rope climbs. Prior to the wod I did 3 rounds of Sun Salutation. Namaste

15-12-9-6-3 Pushups OHS @45 I started this thinking I'd do intermediate  (almost talked myself into just not doing it). So I did 18 pushups (scaled from ring dips) and 2 OHS @95 but really didn't like the way my form felt with 95, so I dropped to the bar. I also know this isn't meant to be a 30 minute workout, so scaling was required. I finished the 18 OHS at 45 then decided to count that as my 15 and did 12 next. Anyway...I'm sweating and feel like I did a workout. Also, I am in the 250s on the scale.

10k Airdyne 22:17

7x1 Snatch. 135 up but would be a fail 135 up and a little better 135 fail 135 best one but probably fail 95 105 105 I am in a cramped space and that's my excuse. I could have gone out to the bigger carport and that's my "no excuse." I did split snatches even thoughthe mainsite wod was squat snatches. If there's anything I'm avoiding right now, it's mobility work. Bleh. Abs are showing.

3 RFT 15 Abmat 15 Thrusters @45lb 15 Double unders 12:14 I fasted all day. I made it about 21 hours. This took longer than it should have. I had to switch to doing the DUs in the alley. The first round I tried to do them in the gym but I kept failing due, mostly, to hitting obstacles.

EMOM for 10 minutes 3 power snatch @95 10 double unders Took 2 minutes to recover for the 10th round. This was pretty brutal. It was very nice to be in a no-A/C gym in Alabama in the summer.

I took yesterday off since I was doing a 12 hour car ride to Tennessee. Tabata Somethng Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. 59 Jumping pullups 12-8-7-6-8-6-6-6 30 Pushup 7-5-3-3-3-3-3-3 51 Situp 7-7-7-6-6-6-6-6 76 Air squats 10-9-9-10-9-9-10-10 Total 166 This was brutal. My diet hasn't been really focused, so I'm ready to eat right.

10k on Airdyne 21:49 Since this is supposed to compare to a5k run, I'm pretty happy. Honestly, the first 5 minutes were at a rather slow pace. I will definitely beat that time! I'll be ready to run a 5k soon.

7 rounds 1 minute of 5 Burpees over bar As many power snatches as possible @65lb Rest 2 minutes after each round 8-8-6-9-9-10-7 57 This was beginner scale. I almost didn't do it due to a cramp in my back. I did a few stretches which brought some relief. I tested a couple of snatches and they didn't give me any problem so, I went ahead.

AMRAP in 20 5 jumping pullups 10 WBS @20lbs 15 KBS @1pd Got 5 in 15 and stopped. I had to force myself to do this one. I dropped the pullups to jumping and the 1.5pd to 1pd for the kbs. I just wasn't feeling it. I did what I did, which is better than nothing and tomorrow is another day!

5 RFT 400m 15 OHS @95lbs 27:02 I did this as prescribed. I shut off the voice telling me to scale the load and drop a round (or two). "WARM BODY COLD MIND" was my mantra. The runs were moderate to slow. I sped up near the end of the last run because I wanted to be finished. I wanted to run outside but it was chilly and rainy so I opted for the treadmill. I forced myself to do the ohs. The first round was really shakey. I was pretty sure I was going to drop to 65lbs, but I soldiered on. I broke the sets as needed, usually 6 5 4. By the last round I was feeling confident in my lifts so I did 6 and then all 9. I'm sure there were some that were of questionable depth. I'm also sure that I had butt-wink on a few. And yet, I know I got a few good, solid lifts in there and I feel really good about it.

This morning I did today's CF WOD: 7 x 3 Hang squat clean. I used 95lbs all the way and worked on form. I didn't take long breaks - around 3 minutes or so each. I showered, ran (really ran) down the hill to get the bus. At work, I did yesterday's CF WOD 3RFT 20 DL @ 185lbs 1000m on Bike I got somewhere between 17 and 18. I had a clock malfunction.

3 RFT 5 bent over rows 115lbs 5 pushups 20 shoulder taps (plank) 24 - 30 - 36 squats 20 shoulder taps (plank) 10:13 I scaled this way down for a few reasons. The original WOD has muscle ups and my elbow was a little bit damaged last Sunday so pullups were out. Not ready for dips so I did pushups. I can't handstand walk yet and no room for bear crawls hence the shoulder taps. No one-legged squats, thus squats. I must confess that the real real reason was I didn't have time to work though anything which I couldn't rep out nonstop. Good news on a small improvement: I did every set of 5 pushups unbroken and I was able to string together way more squats than I have been. Tomorrow is a rest day and a day to decide if I'm doing Murph again on Sunday....