My Gnolava

AMRAP in 9 mins 2 jumping pullups 3 HR puships 4 squats 10 plus 2 jumping pullups

Swim 8 minutes. Still can't count. Feels good though (except for my burning eyes).

AMRAP in 8 mins 5 bent over rows 3 power snatches Got 8

AMRAP in 8 mins 5 DL @185 50m sprint 5 HR pushups 50m sprint 3 + 5DL + 50m

AMRAP in 7 mins 5 pp @ 65# 5 Burpees Got 4. 35° Gonna order the tarp today. Need a stall mat or 2 as well.

AMRAP in 7 Minutes 10 kb cleans 5R 5L 10 squats 5 situps 5 plus 6 cleans. Worked out on the carport with Larry.

This was a few weeks ago. Warmed up with 225 Did a few singles at 315. Been having some nerve pain in my left hip/leg/foot so I decided not to go too heavy.

Well the moved took too much out of me. It messed up my sleep habits and my workout habits. Today I am back on the horse. For time: 15-12-9 Hang clean and press (45lb bar) Bent over rows (1 pd kettlebells) 5:27 Good restart.

We have officially moved. I stayed away from working out all week. This was a wise choice. I have done so many stairs and farmer carries and lifting and....that I was completely wiped out Friday and Saturday. Anyway, time to start using my new carport to get after it! Stay tuned!

Today I started with moving my weights. I moved a total of 716lbs about 100m. (I think)

We are moving. We have 10 days. The house is 4 houses down from us. My workouts this week will be carrying stuff.

I was really ready to get a workout in on Friday. I actually carried my med ball on the bus with me. And then everything went astray. 1. Walked to the school gym. 2. Went to open the door with my ID. 3. No wallet in my pocket - left it on the bus! 4. It starts to rain. 5. I find a student with and ID to let me in. 6. I call Port Authority to try to recover my wallet. 7. 20 mins of phone call without no good outcome. 8. No time to workout. 9. Shower. 10. No towel. 11. As I exit the building...the sky opens with buckets of rain. Thus, I'm behind schedule. I had my kids yesterday and we swam and stuff so I was slightly active. The good news is I did get my wallet back. Restart today.

EMOM for 10 minutes 2 Back Squats @135 I was going to do 5 x 2 and try to play with going a little heavy but I re-thought is. This was programmed for yesterday but circumstances prevented it. Felt good! Might take tomorrow as a rest day, might not.

AMRAP in 15 minutes Sprint 100m 10 situps 10 supermans Got 9 rounds and I am toast! I'm not sure of the distance. I used the indoor track at the student center.

Mowed the lawn yesterday and my plans to do a sprint workout were thwarted. I took it as a chance to have a cheat night...so I ate all sorts of fun stuff. Today (Sunday) Larry suggested we do some biking after church so I did. I want an active life again. So we biked from The Hot Metal Bridge to Point State Park and back. This was about an 11 mile journey. We stopped and rested as needed but really got a good workout. The plan is to pick up tomorrow with my scheduled WOD from Saturday.

“Complaining does not work as a strategy. We all have finite time and energy. Any time we spend whining is unlikely to help us achieve our goals. And it won't make us happier.”  ―  Randy Pausch ,  The Last Lecture I've been doing some morning meditations on Stoicism. The detachment from my workouts - past, present, and future - seems to be gold for me at the moment. I spent too much time dwelling on my CrossFit dream: The gym; The sick partnership with my co-owner; The clients and other trainers who stabbed me in the back;. All of this is and was real. How I responded and continue to respond (or NOT!) is the ONLY thing I have control over. I am working through this daily. I feel good.

For time: 15-12-9 Hang Power Cleans 95lbs Pushups 10:22 This was tough! Used a crappy bar from the campus gym.

One more day off is needed. I will start the next cycle tomorrow. If I feel like going ahead and doing one tonight, I will.

I laid low over the weekend. I was on te couch all day yesterday. I think I'll take one more rest day. I will likely just do recover rowing/swimming/biking to get back to next 4 week cycle. My attitude and focus are where they need to be. I'm in a pretty good place with it all.

YUCK!

7 minute swim. 250 m? Maybe?

7 minute AMRAP 10 DB Cleans @30 LBS 5L 5R (alternating) 10 squats 5 Abmat situps 5 +10 cleans + 5 squats Better than first time.

You know it's getting serious when you have the rest day blues. What will I do tomorrow? This is a double-edged sword.  I really do want to work out tomorrow, which is an indication that I am motivated again. Also, I really do want to work out tomorrow, which makes me sad. Overall it's good. I'm ready for those lighter workouts coming up.

11 minute AMRAP Row 500m 10 hip extension Got 3 + 200m That marks the end of my "3 week" cycle. Next couple of 3 day cycles will be at reduced rate. My body is ready for the break.

11 minute swim. I think I got 450m. I need to find a lap counter. This is the most challenging part of swimming for me - counting laps. My stroke felt decent. I did, for the most part, 25m crawl and 25m resting breast.

We road on the Montour Trail about 7 miles. We took it easy and stopped for pictures.

EMOM 10 minutes Power clean x3 @95 No score to report. This was relatively easy. Now Larry and I will ride bikes.

So, I took my kids to the Y and while Sophia was climbing the rock wall (several times), I played pepper (volleyball) with Helen. Every drop we did a burpee. Then we changed that to sprints. It was fun.

AMRAP in 10 minutes 100m sprint (25m out n back x2) 10 situps 10 supermans 5 rds + 50m Did this in the school basket ball/ volleyball gym. I was able to be barefoot on the wooden court. Very comfy. I had a little twinge in my back from carrying this front-loaded fat vest but it's way better than it has been.

9 minute AMRAP 3 OHS PVC 5 burpees 8 rounds Warmed up on assualt bike for 5 minutes. Got 8 rounds. Did this at YMCA (PNC branch downtown Pittsburgh)

9 minute Swim Got 300m. I did front crawl for the first 50m then alternated 25m resting breaststroke/ 25m crawl. I was pleased. Definitely felt like it's been a while. The PNC YMCA was really nice. I did nothing on Saturday (2 days ago) and mowed yesterday. I decided to just pick up where I left off with no guilt.  My diet is still going well. According to my belt, I've lost about 1/2 inch in my waist! Woohoo!

9 minute AMRAP 2 jumping pullups 3 pushups 4 squats 9 rds + 2 jpu Rough on the pushups.

8 minutes AMRAP 5 jumping pullups 3 hang snatch @ 65lbs Got 8 rds + 3 jpu Rough. Glad its  rest day tomorrow.

Row 8 minutes. I got 1663m. Felt pretty good. Belly still in the way, but it rode along and seemed to be ok. (I feel guilty for treating it so nicely as I slowly kill it...)

8 minute AMRAP 5 deadlifts @ 185lbs 50m sprint 5 pushups 50m sprint 3rds + 5DL + 50m + 5 pushups Not sure about the 50m but I did this on my sloped backyard. I took a day off Sunday and my diet wasn't perfect. I got after it tonight to keep my forward motion.

7 minute AMRAP 5 push press @ 65lbs 5 Burpees Got 4 rds + 5 PP Weighed in at 278. Reality. I was surely in the 280s at one point recently. This workout was will power. Burpees with a 70 pound fat vest!

7 minute AMRAP  10 DB Cleans @30 LBS 5L 5R (alternating)  10 squats  5 Abmat situps 4 rds + 10 cleans + 8 squats I've been biking to this location to shower before work and decided today was as good as any other to start working out. In fact, this building used to be the YMCA when I lived in Pittsburgh years ago and I was a member at that branch. I now have a membership to the new YMCA, which is about 3 blocks from here, and intend to try that out soon. 

I biked again today. It was pouring rain on my way home. I reckon it took about the same amount of time.

I biked to work today. The weather was nice. Took me about 30 mins to go 5 miles. I stopped at a place called "Bicycle Heaven" to air up my tires. I also stopped and took some pics along the way. So it was more like a 20+ minute ride. This weekend I will work on my bike a bit. It needs a good cleaning and tune up. Currently only the middle 3 of 18 gears working. The tune up should also reduce my travel time. So all-in-all I biked 10 miles. Currently, I'm counting this as a workout. As I get used to it, that will change.

Freedom is not procured by a full enjoyment of what is desired, but by controlling the desire. - Epictetus

Played racquetball for an hour. Worked up a good sweat.

For Time 9 thrusters (35lb kbs) 200m run 6 thrusters 200m 3 thrusters 200m 7:07 I have DOMS from previous 2 wods. Glad I took the rest day yesterday. I scaled way back on this one. It should have been 21 reps down by 3 and 400m runs but I'm not ready for that yet. YET. Current goal is to get in my old jeans for the Panic! At the Disco concert on February 28th.

I'm putting off til tomorrow what I could do today. I definitely need the rest.