My Gnolava

5 RFT 10 bent over rows (35lb kbs) 10 bench dips (couch arm, assisted) 5:54 Dips on a bench are so painful. Blasted through the rows and felt it in my lats and arms.

5x3 Snatches First set was 65. The rest were 95. I did power and/or muscle snatches.

AMPRAP  in 10 mins 10 power snatch @65 10 burpees Got 3 plus 4 snatches Long day of work including stocking magazines (physically taxing) and yet I was excited to get home and do this one! Yippee !

7 RFT 5 Power Cleans 10 walking lunges 6:56

For time: 15 box jumps (15in? Second stair...) 6 pp with 35lb kbs 12 box jumps 5 pp 9 box jumps 4 pp 6 box jumps 3 pp 3 box jumps 2 pp 6: 11

5X3 deadlifts 135 185 235 265 335 335 made me crackle and pop. Ha!

Now that work has slowed back down a bit, I will go back to the beginning of the 5 weeks I programmed. Oh, I also discovered that I LOVE to smack golf balls. I went to the driving range a couple of days ago and then again last night.

Well, I found out on Tuesday that I got a new job (part time #3) stocking magazines on the same route as another part time merchandising job. I started Wednesday which I had programmed as a Walk Run day. Let's say I walked. I walked a couple of miles. I also found out Wednesday morning that I had to empty my office. So I did. Pretty much did it by myself. 3 trips of carrying stuff to my car and then up the stairs. It was plenty for Wednesday. On to Thursday - my predicted 4 hour merchandising task became 9 1/2. So that was a physical job. Thus  I haven't taken 2 days and done nothing. I have a workout programmed for today. I will do it this evening. I may also do the OHS I programmed for yesterday.

Every minute on the minute 3 pushpress @65 This wasn't too bad. I initially thought I'd use 95 but I got childlike :)

AMRAP in 5 min 3 kb cleans @35 each 5 body rows 9 and 3 cleans My arms were toast.

5 @ 135 3 @ 185 3 @ 205 3 @ 275 3 @ 275 Another "coulda done more" that I refused to listen to... 275 was pretty easy but I can tell I lifted some weight. In the spirit of childlike, I'm good with it.

I walked 200 ran 200 for a 1.6k (1 mile). 17:58. HA! I could probably do a sub 8 minute mile right now but my recent attempts at reentry have proven that I need to work on taking it easy so I can recover for the next workout. I'm happy with how the running portions felt. I was on the treadmill and my run pace was around a 7 min mile. I walked really slowly...really slowly.

AMRAP in 5 min 3 squats 3 situps 3 pushups I got 7 rounds. The pushups were the week link. Weight loss will help that. As I said, I have programmed an entry level 5 weeks. I put this one in again later so I can measure and, hopefully, see improvement. Childlike.

Wrote out another 5 week program. I've been Zone diet for 2 weeks. I feel better. After that last break in working out, I did a huge back slide for a month or so and ate like the fatty I currently am. Oh well... 5x3 power snatches @95 This was a good scale. They were a little bit heavy but form was on. I miss the days when I was new at this and shame didn't seem to get in the way. I was very successful in my fitness pursuits because I had a childlike newness to the whole thing. Now I am looking for that attitude again. It makes sense that we are ever growing and learning. It makes sense that I have never been the guy who got in great shape and let it go before. So the set up is there. I miss the days before facebook took over the blogosphere and the message boards.  I remember when this crossfit thing was a rebellion against the globo gym monster. And now it is what it fought to slay. I predicted this a while ago. It's like the punk movement. Everyone hated punk and i...

So, after the medball clean thing (which was a bunch of squats) I was asked to do a 2 day reset at Bed Bath and Beyond. This includes working shelves on the bottom (squatting). I didn't get over my week ago workout and all that squatting until yesterday. So I'm ok with that. What I'm not ok with is a "hero" wod. So I scaled it way back. Still wearing a 60lb fat vest. 2 rounds with 3 min break. 4 Jerks 95# 5 front squats 95# 6 power cleans 95# 10 bent over rows 95# 10 pushups 10 situps First 3:48 Second 4:04 I was happy with the front squats.

Last week, Wednesday through Friday, I did cooler restocking/resetting. That was "Three." "Two" was walking 4+ miles with a good amount of incline. Today "Four" For Time: Med ball cleans - 20# for 30 reps 15 bench press (on floor) with 1pd KBs MB cleans 24 reps 12 bench MB cleans 18 reps 9 bench Tough tough tough! 13: 20

On mainsite and scaling. Did some back squats at 75# just to do the move and make up for yesterday. I did a super scaled of today's  (which is a stupid WOD) Using 75# bar and 1pd KB and chair for dips. Note: 80 fat vest. 15 hang power cleans 10 chair dips 10 one arm bent over rows (5 ea. switching every) 10 HPC 10 dips 10 rows 5   HPC 10 dips 10 rows 6:30

Been active. Focused on my diet. It's  week two. 15-12-9 Front squats ABMAT 5:37 Wiped out from that.