My Gnolava

10k Airdyne 26:45

3 RFT 10 jumping towel pullups 5 wall walks 5 push press with 1.5 pd kettlebells 11:30

3 RFT 15 squat cleans @75lbs 15 ring dips (feet on ground) 14:16 Even though this took me longer than it should have, I was pleased with the cleans. I'm really learning to do them correctly for the first time ever. I need to get comfortable with them. Dips....bleh.

3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of airdyne (score .03mi = 1 rep) Rest 1 minute 167 This was interesting. It's been a long while since I did this workout. I was pleased with the outcome. Wall balls were easier than expected. SDHP and PP were more difficult than expected. Those 2 movements are where my score will see the most improvement.

Clean and jerk 1-1-1-1-1-1-1 reps 5 @ 135 1 @165 A double @165 185 195F  I can get 195 easily. I need to drill this skill and definitely need to work on mobility. My split landings were uncomfortable.  The pic I'm posting which is just the pull, os with 195. 

3 rounds of: 7 dumbbell bench presses 5 strict L pull-ups Then, Airdyne 1 mi for time Post total dumbbell load as a percentage of body weight, and post airdyne time. 44% 3:17 I suck at bench. This was hard to do. 

3 RFT 20 count handstand 20 count plank 30 count hanging leg tuck hold Airdyne .5 mi 17:50 I did the long workout from Sunday, which was basically skill work and mobility. Today's wod was using the skills. I want to handstand walk.

Crossfit Total Back Squat 1 rep Shoulder press 1 rep Deadlift 1 rep 255 135 345 CFT 735 The squat and deadlifts will improve significantly through the coming year. I was pretty pleased with the shoulder press. I'd like to get it up to 175+, but that'll take a while. I was really happy with the deadlift after the 315 max a few days ago. I did this after breaking my fast. I think that I might need to do that on heavy days. I'm noticing a significant change in my build. I stopped weighing a while back. My new 36W jeans are loose. My chest is filling out.

For time 5 pullups 10 pushups 15 squats Airdyne 2 mi 10 pullups 20 pushups 30 squats Airdyne 1 mi 15 pullups 30 pushups 45 squats Airdyne .5 mi 33:20 I took my time. Pushups are getting easy again.

AMRAP 20mins 5 pullups 10 pushups 15 squats Got 6 The prescription was for 15-30-45. I started with a scale to do 10-20-30. After the first round, I decided to cut it to regular Cindy scale. My pullups are jumping from nearly full extension and slower decent. The first set of 20 pushups were pretty easy, so I was pleased with that. I'm getting sick of all the pullup work the mainsite is posting!!!

5 RFT 30 sec L-sit/hang 10 good mornings @45lbs 13:14 I wasn't really focused on the time. I just wanted to get through this. I counted my own 30 sec, so I'm sure it's off. I bent my legs for 95% of the "sits."

For time: 30 C&J @135lbs 7:57 I was prepared for this to be way off of my PR of 3:30. I was pleased it wasn't worse. This is a good place for my restart.

Cindy Amrap in 20 1 pullup 2 pushups 3 squats 30

I went for a max. I only got 315. Possible reasons include... Lack of sleep Generally not strong enough Psychological Was at the end of 24 hour fast. Anyway. Focus.

AMRAP 12 mins  For i = 1 to n     i pullups   2i pushups   3i squats  Next i Got to n=7 through the pullups. 28 pullups 42 pushups 63 squats

On the 12th day of Christmas, my true love gave to me... 12 Walking lunges 11 kb swings (1.5pd) 10 pushups 9 supermans 8 Abmat situps 7 double unders 6 TGU (1pd) 5 Burpees 4 pullups 3 front squats (135) 2 push presses And a 2mi airdyne ride

On the 11th day of Christmas, my true love gave to me... 11 kb swings (1.5pd) 10 pushups 9 supermans 8 Abmat situps 7 double unders 6 TGU (1pd) 5 Burpees 4 pullups 3 front squats (135) 2 push presses And a 2mi airdyne ride

On the 10th day of Christmas, my true love gave to me... 10 pushups 9 supermans 8 Abmat situps 7 double unders 6 TGU (1pd) 5 Burpees 4 pullups 3 front squats (135) 2 push presses And a 2mi airdyne ride

On the 9th day of Christmas, my true love gave to me... 9 supermans 8 Abmat situps 7 double unders 6 TGU (1pd) 5 Burpees 4 pullups 3 front squats (135) 2 push presses And a 2mi airdyne ride

On the 8th day of Christmas, my true love gave to me... 8 Abmat situps 7 double unders 6 TGU (1pd) 5 Burpees 4 pullups 3 front squats (135) 2 push presses And a 2mi airdyne ride