My Gnolava

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.