My Gnolava

Was a day full of walking. I am exhausted!

These people love the mirrors... Shoulder press 3-3-3-3-3 65-95-95-95-105 Felt good. Row 10 min 1800+m

Got batteries for the c2 erg. They worked! Did 3 RFT 300m row 5 pullups set at 90 5 push press with 35# kb right 5 left 8:50 Feels good. Apparently there's a weight room on another floor. I'll check it tomorrow.

Been faithrul to my diet. Down 10lbs to 269. My initial goal is 245 and long term to be determined then although 225 is in my sights. I have been working out in a sort of random, "by feel" fashion. Today I did 10min on stationary bike and 7 min AMRAP 3 squats with 40lb kb in right rack 3 left rack 3 pushups 3 situps Got 6 Working out at CCAC fitness center...they have 2 C2 rowers so I'm happy...

PREP: 3x 1:00 each side shoulder distraction 10-meter bear crawl square 10 light alternating dumbbell presses w/2-3-second hold at top STRENGTH: Press 1 x 5, 1 x AMAP CONDITIONING: 3 rounds 6 push presses, 25#-1/3 body weight (mechanics determine load) 30 double-unders or 20 tuck jumps CASH OUT: 3x 10 ring rows 10 bandy pull-aparts MOBILITY: Shoulder distraction Triceps stretch Strength -used 95lbs got 7 on set 2 Condition - 6 pp @95lbs and 30 single unders (I can do double unders once my bodyweight agrees with my strength etc)

PREP: 3x 1:00 bottom of squat 10 walking lunge to Spiderman stretch 10 single-leg deadlifts 10 goblet squats STRENGTH: Deadlift Advanced and Intermediate 1 x 5, 1 x AMAP All with resets (no tap and go) CONDITIONING: Beginner “I go, you go” 5-10-15-15-10-5 Kettlebell swings 3-6-9-9-6-3 Burpees I go, you go – First partner does 10 swings and 5 burpees, second partner does 10 swings 5 burpees. First partner does 20 swings 10 burpees, second partner does 20 swings 10 burpees. etc. If doing this alone time your rounds and rest that time before starting your next round. Don’t think about the whole workout, think only about sprinting through the round you’re on. No partner for me so I'm going to just go through it and rest as needed.  CASH OUT: Beginner 3x 1:00 plank 10 T-planks MOBILITY: Pigeon Couch stretch Strength:  Did 225 on DL. Got 8 reps second round Conditioning:  Used 53lb KB and did beginner scale finished in 15:54 

I will self-destruct under stress! Personal issues make me shut down. If I'm attacked, I have fear response. All of these are why I eat poorly. I can't afford to continue in this manner. What other people think of me is none of my business. Even if they're right - so what?! I am resisting the urge to write the same damn post I have been writing about "motivation" and "getting back on the horse" and all that crap. It seems to lead to a repeating cycle. I sell the story to myself and realize now that it's the selling I am leaning on and not the actual product. Hard to explain but I know what I mean. Sort of like telling a friend "today's the day!" and then sitting on your ass eating potato chips. So - no more selling. No more talking. And next post I put a starting picture so I can share what I am REALLY going through.

Three or four workouts not posted - followed by a week of no excuse laziness. 5 rounds (not timed) 3 deadlifts for load 95# Pushpress for reps 225 - 8 295 - 9 345 - 4 295 - 5 295 - 7

Hang Power Clean 1 - 1 - 1 - 1 - 1 - 1 - 1 135 - 145 - 145 - 155 - 165 - 175F - 175 Happy with this.

Five rounds for total reps of: 135 pound Thruster, 15 seconds Rest 45 Seconds 50 pound Weighted pull-up, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 seconds I used 65lbs for thrusters and 135lb bent over rows for pullups Thrusters Rows Burpees Round 1 6 9 4 Round 2 6 7 4 Round 3 5 7 3 Round 4 6 6 4 Round 5 5 6 5

Was supposed to run a 10k or something like it, but I'm not back there...YET! Took the kids to the park and then to the Montour Trail. Call it cardio.

Deadlift 1 - 1 - 1 - 1 - 1 - 1 - 1 315 - 385 - 435F - 435F - 405...then 5 doubles at 315. 385 was like buttah! 405 felt like 5000...

Scaled to not overdo it. 3 rounds 250m 10 box jumps 10 wall balls 8:20

Shoulder Press 1 -1 -1 -1 -1 Push Press 3 -3 -3 -3 -3 Push Jerk 5 -5 -5 -5 -5 SP 115 - 125 - 125 - 125 - 125 PP 125 - 135 - 145 - 145 - 145 PJ 145F - 125 - 125 - 125 - 125 Meh

1 minute work - as many Burpees as possible 1 minute rest for 10 sets: 10 9 9 9 10 8 8 7 7 9 This was easier than I thought it would be. I guess I haven't lost as much stamina as I thought I had in the 6 week hiatus. 86 Burpees

Went out in my backyard. This was another inertia move. AMRAP in 7 minutes 5 KBS @ 1.5 5 pushups Shuttle run 5 and 5 KBS The shuttle run was about 20m out and 20m back. My yard has a decent incline so this was fun.

Did 5x5 deadlifts @ 225 Just a light re-entry. Needed to get some inertia and not be stalled anymore. Good move.

Went to Moon Park and did a nice moderate trail hike. Walked about 3 miles on a wooded trail. It will be a good place to run. Did not time myself.

Well - after hitting the diet low I posted about on February 8th, I decided to start a Whole30 challenge. I made it! I was pretty strict. I cut out all dairy, sugar, legumes, grains, and processed foods. I ate cage-free eggs, green veggies, free-range grass-fed beef and the like. I wasn't too difficult. I have lost 2 inches in my waist. I have no more eczema. I am so glad I did it. I start back on the zone diet today. I feel pretty much focused. I had a cheat meal last night which gave me the desired negative results. I was so ready to go back to good food this morning! I will say I have missed dairy most of all. Cheese! Butter! Anyway. I am gearing up to begin my training again. I am going to do a 30 course for the process on udemy . I'll post about that as I develop it. Peace!

I have not posted in a couple of months. I have, however, hit a few workouts. Today, I write to you about some big changes in my world. I have finally relocated. I live in Coraopolis, PA. This move to the Pittsburgh area has been a long time coming. I got divorced almost four years ago and have been trying to move to be near my kids. So, here I am. I am seeking employment and preparing to open up a tutoring business. I have no garage. My basement is not accommodating to my 6'4" self. I have searched for local gyms and such. I currently have found a few possibilities. I'll post more about that as I make those decisions. Another alternative is to make my equipment available to me outside - in the back yard. Honestly, I feel drawn to get outside. I started outside and felt great being in the weather. Anyway, I am sitting here on a Sunday morning feeling a terrible headache finally starting to let go. I am covered in eczema - literally from head to toe. My sinuses are ...