My Gnolava

For time: Run 800 meters 15 bench dips 75-lb. sumo deadlift high-pulls, 15 reps 15 pushpress 75-lb. power snatches, 15 reps 15 burpees 15 pull-ups 75-lb. thrusters, 15 reps 24:24 Much rougher than I expected.  Pullups keep improving.  Also able to rep out burpees.  The thrusters we awful. I almost stopped after the first 3. The 800m was in about 4 minutes. Didn't stop - which is improvement. 

10 minutes of EMOM 3 pullups (jumping slow negatives) I used a wider grip than I usually do. Felt good. I'm close to reps of deadhang.

For Time 35 KBS @ 53lb .85 mi run 35 KBS @ 53lb 15:40 It was dark. It was raining. I got lost. I had a map plotted out for 1 mile but I took a wrong turn and ended up cutting it short. I guess this was a good thing since I walked a little of it, Anyway, my inertia has picked up some force since I didn't completely avoid the run. Create Maps or Search for a route from millions at MapMyRun

I guess if I'm going to be honest...I have to say I've changed my attitude about naming a workout after a hero. AMRAP in 20 minutes 15 OHS @45 15 back squats @45 400m Got 2 in under 15 minutes and stopped.  My left glute wasn't having anymore.

AMRAP in 20 10 power cleans @ 95lbs 10 pushups Got 6 plus 10 more cleans. Big progress from last summer. Attacking these workouts as a rebellion against some to whom I'd given the power to make me stop. So what if they think crap about me? So what if they were EVER EVEN right? So what? 

Deadlift 3 - 3 - 3 - 3 - 3 315 - 335 - 365 - 385 - 405F I lost my grip on the third rep on 385 even though I got the rep. I did get 1 rep at 405! Really happy about that. This was a max 2 years ago. I can definitely get more on a 1 rep.

2 RFT 10 FS @ 115 10 Burpees 10 Pullups 12:10 Did jumping pullups and slow negatives. These are still feeling easier. My OHS in the warmup were a tiny bit better. Time to get more limber. I also included a 400m, situps, good mornings, bent over rows, and shoulder presses. Feeling better and looking forward to seeing what tomorrow's workout is.

3 RFT 20 abmat sit-ups 10 push press @ 95 6:12 Felt better doing this workout. I warmed up and included some overhead squats with a video so I could check my depth. Keeping the inertia going.

OHS 3 - 3 - 3 - 3 - 3 95 all the way through. Made videos of myself doing these. Good idea because I learned some things: 1. I still have a lot of weight to lose. 2. I really need to get flexible. 3. Truth hurts. 4. I need the truth - painful or otherwise.

2 weeks of a cold! I'm back. 3 RFT 10 good mornings 65 then 45 lbs 5 pullups - negatives 6:18 The pullups felt really strong. Switched my workout time to morning. It was 20deg and I refuse to wear gloves. I had to pause to warm my hands a few times. My new thing is "workout before 9." A few adjustments I've needed for a while include - early bedtime, early breakfast, cutting back on coffee....these will help.

Sprint 16.1k/h Rest 3:00 Sprint 14.5 k/h Rest 3:00 Sprint 12.9 k/h Rest 3:00 Sprint 16.1k/h Rest 3:00 Sprint 14.5 k/h Rest 3:00 Sprint 12.9 k/h Times were 1:20, 1:03, 1:03, :43, :46 Needed that. Was slow for me but I will improve.  My first run almost got me a 400m in 1:20.

Fran scaled: 12 - 9 - 6 Thrusters @65 Jumping pullups 5:10 Should be sacled to be around 5 minutes. Guess I scaled correctly. 

400m run 2:00 A few warmup moves 3rft 9 deadlifts 6 hang power snatches 3 overhead squats 5:20 Used 65lbs - limited by hang power snatches

EMOM AMRAP 5 Thrusters First 5 minutes - 45lb Second 5 minutes - 65lb Third 5 minutes - 85lb ... I got 11 sets and 3 reps.

Push Jerk 3 - 3 - 3 - 3 - 3 135 - 155 - 155 - 135 - 135

For time: 20 box jumps 24-inch box 20 jumping pull-ups 20 kettlebell swings, 1.5 pood 20 walking lunges with 65-lb. barbell 20 knees-raises 20 push presses, 65 lb. 20 good mornings with 26-lb. kb 20 wall ball shots, 20-lb. ball to 11-foot target 20 burpees 3 20 single-unders 27:56 Ugh

5x5 315 - 315 - 315 - 275 - 185 Felt really good. Backed off at the end to stay safe.

AMRAP in 10 minutes 5 bench press - use 35lb kettlebells from the floor 5 pullups - jumping but much improvement Got 6

Well HQ posted a snatch ladder which didn't apply to me or my goals. So I did some light snatches and concentrated on form. Then I did: AMRAP IN 10 minutes 10 burpee box jumps 10 power cleans 155 Got 2 rounds plus 10 burpees and 3 cleans.

Shoulder press 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 95 - 95 - 105 - 105 - 115 - 115 - 125 - 135 - 145F 145 is my old 1rm. I'll take the 135! Be back soon. 3 RFT 15 second L sit hanging from bar with knees tucked. 10 jumping pullups/negatives 5 thrusters @ 65 10:29 Tomorrow is a 5k row. I'll be on the treadmill...

Did puppy scale- sort of 4RFT 15s hanging with knees tucked 10 135lb deadlifts 10 65lb pushpress 7: 43

No offense to the hero for whom this workout was written, but it was stupid. I set a 20 min cap. So here's what I did in 20 minutes: 2x100m shuttle run 2 65lb squat clean thrusters 4x100m shuttle run 4 65lb squat clean thrusters 6x100m shuttle run 6 65lb squat clean thrusters 4x 100m shuttle run For the most part, my shuttle runs were out and back 5 10 15 20 meters. I used a bar for the clean thrusters. My wrist was really hurting at first then it backed off after I got moving.

Cleans (power) 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 95 - 95 - 115 - 135 - 135 - 165 - 205F - 185F - 185 Made vids of my form...some good some not so good.

7 RFT 7 kb thrusters 35 each 3 slow negative pullups 15:30 Rough. New style:  cf mainsite 3 days on 1 off like this: Day 1 less than 50% of the prescribed Day 2 as hard as possible Day 3 less than 50% of the prescribed If the workout is a lift - do it. So today was day 2 of the current cycle.

400m 30 burpees 400m 11: 01

For time 25 WBS 15 Cleans 155lb 7 pullups (jumping negatives) 8:03 Wider grip on cleans helped on the wrist pain. This was half the reps and pullups instead of muscle ups.

C&J 1 - 1 - 1 - 1 - 1 Tried to repeat my 205 but was having pain in my right hand. So I got 185 pretty easy. I'm happy with that. Did some negatives with pullups and some good mornings with 45lb bar to emulate the workout posted today.

For time (225 lbs) 15 DL 400m 12 DL 400m 9  DL 400m 13:00 Time to tighten up my diet.

AMRAP 20mins 100m run (treadmill) 5 pushups 10 squats 9 and 100m

Clean and Jerk 3 - 3 - 3 - 3 - 3 135 - 155 - 175 - 185 - 205F I failed on the 205 but I got one rep! That's a previous PR before all the crap.

Snatch 3 - 3 - 3 - 3 - 3 95 - 115* - 115 - 125 - 135* I did split landings. Set 2 was faulty. The last rep of the last set was not great a bit of pressing. The 2nd rep @ 135 felt solid.

I guess I'm getting better. Did today's as close to prescribed as possible with no rower. Fot time: 35 SDLHP (53lb kb) 30 burpees of tue bar 30 hang cleans 135lb 18:58 1 sdlhp with 45lb bar is sub for 10m. I can pull harder than that and get 22 cal in a minute of fgb (actually less the mounting time) so I went a little heavy and added 5 reps to be sure.

Well I've had my typical end-of-summer allergy/sinus infection/cold. Decided to do a little front squatting anyway. Not going hard but don't want to lose the inertia. I already dropped 3 workouts. Front Squat 3 - 3 - 3 - 3 - 3 95 - 105 - 115 - 115 - 115 Really light but I'm feeling really weak.

Back Squat 1-1-1-1-1-1-1 reps 3 @ 115 2 @ 135 1 @ 165 1 @ 185 1 @ 205 Stopped there. Gonna go slow to save my crooked back :)

Not many of these hero wods feel right. Too difficult to be called training but you feel like a schlep for not rxing. How about another kind of hero. Mother Teresa.  MLK. The Teachers. When you finish you feel spiritually connected. Anyway. Here's what I did: 3 RFT 15 deadlifts 185 16 hip touches (cheated) 400m with 15lb bumper in each hand 18:35 My pullup bar is free-rolling gotta think about that. Kept a foot on the stack to take some of the weight off.

1 min Snatches 115 1 min abmats 2 min Snatches 115 2 min abmats 3 min Snatches 115 3 min abmats 6 15 9 27 8 31 After the 2 min rounds I was toast. The snatches hit me right in the glutes. Not enough water today....

I have recently been made aware of someone who is walking down the slippery slope I traveled on the second part of my journey. The first part of said journey was sincere - fat out-of-shape dad decides to turn his health around. The second part was dangerous and ultimately destructive - prideful boasting on social media. I watch and know that nothing can be said or done to stop the eminent train wreck. I hope the other side of the wreck is something s/he can recover from. I am so happy to be where I am right now regarding my health. The obsession over measuring myself against the approval of others is gone. I would be ashamed of myself if I didn't find the memories laughable. What a jerk I was - ha! I have this blog which (I'm pretty sure nobody reads) keeps me in touch with my progress. My posts on fb about working out are subdued and give me healthy rahrah support. My soul is peacful. My mind is focused. Physical health is great - but it isn't everything. In fact, there...

1 RM C & J 135 -  135 - 145 - 155 - 165 - 175* - 175 Pleased. I will go higher. Feel unstable overhead which ohs will fix. I also was a bit sluggish on jerk. I attribute this to lack of mobility.

Scaled to: 15 - 12 - 9 Cleans 135lb Dips on tailgate 7:30 Having to slow my arms down. I keep pulling with them from the ground. .

Not even gonna say I was aiming for this to be a hero wod. Here's what I did: AMRAP IN 14 min 6 OHS 65lb 1 pullup 9 bench 65lb Only got 4 rounds but I'm calling this a successful recovery workout. Yesterday's wiped me out. Big time. There were only 4 pullups but they were all non jumping. OHS felt pretty good but my glutes were really not happy.

I did power cleans. I don't believe in high reps of squat cleans since at 6 years of this I'm a newbie. 65 - 22 75 - 20 85 - 15 95 - 12 105 - 12 115 - 10 125 - 10 135 - 6 145 - 7 155 - 7 Total of 121. Feels good.

Sumo Deadlifts 3 - 3 - 3 - 3 - 3 225 - 245 - 275 - 305 - 305 First time I think I've ever tested myself with this lift. Felt awkward when I did some warmup sets. The 275 was really hard. I put 305 on and got focused.  Felt really good. Another month or so and I'll be getting some of my old numbers. Gotta remind myself that it's not about that, though...

5 RFT 3 OHS 95lb 6 Knees to Elbows 9 Hang KB Cleans 35lb KBs 12 Double-unders 24:28 Went kinda slow. Good thing was the OHS felt great - especially near the finish. I also got a few double-unders! I definitely am getting my groove back.

I feel compelled to write a "state of the person" address. I am moving forward in many areas of my life. My business goals are becoming clear. My fitness goals are in a good place. I am taking care of myself and my life. It feels good to be coming out of the fog. Mid-workout last night I recognized the inner voice I used to have when I first started this fitness journey. Nothing too specific there. I just was in the present moment. I didn't hear all of the crap I was hearing post CrossFit Shoals and Hi-Temp and No'Ala. Those rationalizations of fear and hate and hurt and shame...all a falling away. It's about me now. Me. Now. I have a forward momentum. The toughest part has been to work through the feeling of hopelessness when I was confronted with the realities of how far I had gone down. I knew, intellectually, that I needed to scale way back. What I didn't accept was that it was going to take some time to get the train rolling. Now that it is - I need...

30min AMRAP 12 walking lunges 15 abmat sit-ups 15 supermans 5 jumping pullups 5 pushups Got 5 rounds. I took it easy. Today was a scheduled rest day so I didn't want to be wiped out for the next 3 day cycle which starts tomorrow.  I'm getting to the habit change. Doesn't feel as uncomfortable eating right and working out daily. I feel good.

3RFT 30 Shoulder press 45lb bar 20 jumping pullups 10 dips on tailgate 22:20 Went to failure several times. I'll be very very sore. Pullups are feeling better and better. Did some OHS in warmup and they are coming back.

10 1-minute rounds of: 225-lb. deadlifts, 3 reps 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpee Rest 2 minutes Like this: 4 4 3 3 3 2 2 1 2 3 For a total of 27. The weight was pretty lite. I didn't rush through the lifts though so I think it was a good scale.

AMRAP in 10 minutes 10 thrusters 45lb bar 50 single unders This was near puppy scale. Got 5. Considered stopping at 3 rounds and at 8 minutes. Got the last 2 rounds in less than 2 mins. Feels good. Gotta get my double unders back.

Hang Power Snatch 5 - 5 - 5 - 5 - 5 65 - 95 - 95 - 95 - 105 A few awkward ones, a few decent ones. The best were at 105.

Scaled version of today's. 10 RFT 5 pushups 50m sprint 7:58 This felt really good. I was expecting to get a higher time due to having to walk and breaking on my pushups. I didn't have a problem knocking out 5 til round 7 and never walked. The running felt good for the first time since I started back.

Did the buttercup from Sunday after about a 5min rest. 3 RFT 10 abmat sit-ups ~50 ft bearcrawl ~50 ft walking lunges (10 steps and that's about 5 ft for me...) 4: 40

Grace light 30 C&J @ 95 5:10. I'll take it.

Did the buttercup (brandx) scale of mainsite. 95 lbs 5 deadlifts 4 cleans 3 snatches 12 pullups (jumping) 4 deadlifts 3 cleans 2 snatches 9 pullups (jumping) 3 deadlifts 2 cleans 1 snatches 6 pullups (jumping) 6:54 Pullups keep feeling better. Cleans were all high muscle cleans. I did some 45lb bar overhead squats as part of my warmup...Definitely need them. I need to sleep.

Getting over a cold. Finally feel like a good sweat. 3 RFT 5 Deadlifts @ 185 10 wbs 4 :07 This was scaled from 5 rounds of 10 deadlifts @225 and 20 wbs. The deadlifts were super light and I only paused once during the wbs. I call this improvement.

3 rounds 200m 10 kbs (53lbs) 5 pullups...nearly deadhang 7:26

Deadlift 3 - 3 - 3 - 3 - 3 225 - 275 - 275 - 295 - 225 Warmed up a good bit with 10 and 5 reps. I found forgotten muscles in my pelvic area. The first 275 was painful. The 295 was not bad but I decided to do a few at 225 so the last set was more than 3.

Did a super scaled version of the mainsite from yesterday. For time: 10 jumping pull-ups 10 push-ups 10 abmat sit-ups 10 supermans 10 wall-balls (no wall but over 10ft) 10 box jumps, 24-inch 5:30

Muscle clean 1-1-1-1-1 reps Power clean 3-3-3-3-3 reps Clean 5-5-5-5-5 reps Muscle Cleans 95 - 105 - 115* - 115 - 115 Power Cleans 115 - 115 - 125 - 125 - 145 Cleans 75 - 75 - 75 - 75 - 75 Power cleans felt best at 125. Squat cleans aren't ready for load...yet.

AMRAP in 8 minutes 10 TGU 10lb dumbel 20 single unders Got 3 rounds. The worst part was my lack of flexibility.  So slow getting down on the ground. I am still wiped out from Wednesday.  Took Thursday off. Tomorrow is a scheduled rest day. Might do something active.

Loving the heat. Scaled and manipulated the mainsite WOD to try to keep total work time close to 7 mins. That's the plan for this three day cycle. Metcons will be 7ish minutes. Lifts as needed. Next three will be 10. Then on to 15. Then no time cap unless I feel like I'm not adjusting fast enough. I really am glad I stopped listening to all the "go hard or go home" kind of crap still echoing. I'm in this for my health. So here's what I did: 5 min AMRAP: 3 jumping pullups 3 pushups Got almost 8. Never broke on the reps. Good choice on the scale. Rest Then 5 rounds: 5 abmats 5 supermans Set the cap at 2 mins. Finished in 1:40. Got into my situps on the third round and did 10 without stopping. Rest Then 2 rounds: 10 35lb KB thrusters 10 Box jumps 4:28 Started this thinking I'd do 15 reps. By thruster number 7, I adjusted. It was rough.

Muscle snatch 1-1-1-1-1 reps Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps 65 - 75 - 85* - 85 - 95 95* - 95* - 75 - 85 - 85 85 - 75 - 65 - 65 - 65 The * indicates a less than solid form. I ran out of gas at the end.

Still focused. 3 liters (or more) of water per day for 2 weeks now. My sink is shiny. Slept well last night and will go to bed early tonight. I will wake up at 5 no matter what so to get a full night I gotta hit the hay by 9. So. Chipping away at it. I'm doing 5 minute cap wods for this 3 day cycle and will increase to 7 for the next. 5 min AMRAP 5 FS @ 95 5 jumping pullups 40 jumping jacks. Got through 3. Front squats felt great until my left leg  spasmed. I know I need to train with better form because my quads hurt.

Finally! I am living in reality. I wake up at 5:30AM no matter what. I need my sleep. So I've been working on powering down by 8 or 9 PM. I did this successfully 3 times this week. I felt 100% better on the days I slept well. So, I'm still easing into the zone diet and getting better rest. I'm still working with the flylady. Key points: I am looking at the me I have potential to be while acknowledging the me I currently am. I am learning to dismiss the opinions of others with "so what." One habit at a time works best. 268.2

Whoever I am or whatever I am doing, some kind of excellence is within my reach.   —John W.Gardner

Standards. Mine can be - at least in my imagimation - too high. This is not news to me. I also am aware that I have a tendency to have an all-or-none attitude about my standards. I have plenty of anecdotal evidence to support this. Night before last, I didn't get much rest. As I went through the day I was aware that doing a workout was probably going to be a futile endeavor. So I played the "nearly 50" card. I feel good about this choice. No workout. By 6 PM last night I was waking up from a little nap to a phone call and a dinner invite. I went. I ate. I cheated. I came home and didn't do my flylady stuff. I slept. Takeaways... I should have gotten better sleep night before last. I shouldn't have worked out. I could have not cheated on my diet but it's cool. Part of the flylady mantra is not to be perfect. So I win. Today I do yesterday's WOD. I got up and did my morning flylady routine. I am making over a weeks worth of steelcut oats. I also am makin...

For time: 15-12-9 Deadlift 185 Jumping Pullups Somewhere around 10 minutes or probably less. I was interrupted so I'm not sure.  It was good tho. Then I did 10 Burpees. Tomorrow is 12...gonna start sucking soon.

As I work to move out of the fog I was in, I realize happiness is best achieved by practicing simple, small tasks. I do not need to wrap my arms around the world, I just need to do my laundry and pay my bills. I do these tasks with loving kindness for me. I think of taking care of me. I do my workouts for me. This revelation has shown me many errors of my past. I don't do what I do to avoid punishment. I don't do what I do to COMPETE with other people. I don't spite anyone. I am no longer in reaction mode when it comes to taking care of me.

Day 4 of burpees - 8 Weight 270 For time: 15-12-9 Hang cleans @ 95 Pushups 6:45

For nearly 2 weeks I've been working on flylady habits. Very cool way to learn to take action. Shiny sink! I'm declaring June to be Burpee month. So day of the month x 2 Burpees thrroughout the month. I just decided this so today, I owe 6.

Keeping an image of just walking into a place. No rush, so I'm just looking around and getting to know it. 269.2 Slept with no sinus meds last night.

3RFT: ~300m 5 jumping/strict pullups 9:45 Taking it slow and steady Wt: 268.6

Walked a 2.6 mile trail on the TVA reservation.

Current weight 268. I want to be at a healthy ~210. Tension set!

Damn it's hard to stay motivated!

Wore my 60lb fat vest and did this: 3 rft 400m 2 pullups 10 pushups

Getting over a bug. So I scaled J.J. like this: 10-8-6-4-2 Power cleans 95lb Push press 75lb 5: 41

Fran Scaled to 12 9 6 Thruster @ 65 Jumping Pullups 8:34 The pullups were jumping but I set the platform a bit lower than the standard (more difficult).

Coming soon!

I did a version of the "games" workout. I feel compelled to give an opinion. I thought the workout was a good one, but... I firmly believe that the crossfit games has ruined the community. I also know that it has ruined the programming at many "boxes." When I workout, I workout for my health - not for a competition. I have no real reason to invest my time otherwise. My competition is on the volleyball court. Regular old crossfit makes me a better volleyball player. AMRAP in 10 mins 30 single umders 15 snatch @75lb 3 rounds plus 30 single and 1 snatch

Wow my ego! 1RM deadlift got 325 pretty easily but 355 wouldn't budge. Have to forget the past with 10 reps at 325 in a metcon not being a problem. The I did a version of Fore! 4 min cleans @135 - 23 reps 4 min SDLHP @53 - 54 reps 4 min Burpees 11 Total 88 I still suck at Burpees. The cleans keep getting better - muscle memory.

2 rounds 400m 5 pushups 10 squats Bleh

AMRAP in 7 5 box jumps ~24in 3 power cleans @135 6 rounds

AMRAP in 7 5 tuck jumps 3 Thrusters @65 6 + 2

AMRAP in 7 5 SDLHP @53 3 DL @235 I got 7 plus 2

Run 500m Max reps thrusters @65 Run 500m Max reps hang power snatch @ 65 Run 500m Max reps hang power cleans 14:28 6, 9, 15 Was cold and rainy. I love it.

Didn't have what I needed to do the CFT. So I played with shoulder presses. I got a 3 rep of 115. Not bad and it felt easy. Probably am pretty close to a 1 rep near my last one over a year ago. Might try a deadlift max tomorrow. 

6 two minute intervals.  (Run for calories) 1. Run 30 2. Bodyrows 40 3. Run 24 4. Burpees 9 5. Run 23 6. Situps 20 Total 146

3RFT 12 Push Press @ 65 15 bent over rows @ 65 15 abmats 7: 45

3 RFT 12 power snatch @65 15 burpees 15 abmats I got one round and 7 burpees into 2nd and realized I'm really out of shape so I stopped. 14:10

3 rft 12 cleans @ 95 15 body rows 15 abmat situps 11: 06