My Gnolava

Front squat 3-3-3 reps Push press 3-3-3 reps Thruster 3-3-3 reps 95 - 115 - 115 115 - 115 - 135 95 - 115 - 115

10 rounds, each for time, of: 200-m row Rest 90 seconds IDK 41.7 41.3 40.1 40.9 40.3 43.0 43.6 43.5 46.5 This was not too bad. I definitely need to work on my endurance/recovery intervals.

I'm in a reflective mood this morning. I looked at my past attempts at Murph. As I see where I once was, even though I have regressed pretty far (I did twice the work in roughly 60% of the time), it gives me no shame regarding where I am now. See, I've made some really important discoveries: I was a really good trainer, but I didn't like it.  I generally prefer to workout alone.  There are a few people who are exceptions to this.  I am embracing where I am now.  I prefer working out in the morning.  Vanity is part of my motivation.  How I feel is even more of a motivator for me.  Intermittent fasting is a natural fit for me.  I used to shut down over a missed workout, but I don't have to do that anymore.  There are tons of people offering negativity daily and I don't have to listen to them.  Fitness as fashion is stupid.  I love my 5 Finger shoes.  Crossfit works for me, but it really is just a workout syst...

For time 400m 25 pullips 50 pushups 75 squats 400m 27:20 No assist on pullups! I am sure I had some "no-rep" on pullups but as I got muscle memory back for kipping, that became less frequent. I am very happy about this! Also, the first 400m (no treadmill) was really easy. The last one wasn't terrible. I am now ready for that to be part of my warmup. I broke the work as 1 2 3 pull push squat until I got to the end and did 2 4 6. I am toying with the idea of 52 Murphs in a year. Here's my plan. Today was a benchmark. I will stay at 25% until no no-reps happen and I keep my time under 25 easily. Then I will double the run until I am consistently close or under 25. Then, I will add 5 rounds of 1 2 3 and repeat rhe measure. When I get to 50 (half Murph) I will re assess. I have to say, working out in a fasted state is an amazing thing. I was hungry when I went out and am now sitting here dtinking water with not much appetite yet. I'll eat in a little while. ...

For time: 4 pullups 16 thrusters 3 pullups 12 thrusters 2 pullups 8 thrusters 5:10 Used 65lbs Did a tiny bit of jumping on the pullups...but they are almost there.

AKA 3 bars of death For time 10 - 9 - 8... - 2 - 1 reps Deadlift @ 185lb Bench @ 70lb (2 35lb kb) Cleans @ 95 21:39 I did the bench on the floor. The deadlifts felt super lightweight. This is a good sign because it should be for me. I've definitely made progress in that area. I feel the old familiar twinge of a kidney stone on my left side...vinegar vingar vinegar!

3 rounds of: 1 minute of sumo deadlift high pulls 1 minute of sit-ups 1 minute of push presses 1 minute of sit-ups Rest 1 minute Used 65lbs Total reps 198

7x1 C&J 95 115 135 135 155 bad clean but I got it 155 175 These were decent. I'm on meds for an ear infection, but I just can't sit on my ass anymore. I'll count this as my current 1 rep max, but I have a much better lift in me.

I have been down for the count since Monday. Tomorrow is an official reat day. Hopefully, I'll be back at it on Friday.

3RFT 25 med ball cleans @20lbs Run 800m 29:05 Nice and warm and sweaty. I just cruised through the 800s. Slow and steady. I have to say though...a couple of months ago I couldn't complete and 800 in a wod.

3RFT 30-second handstand hold 30-second static hang 10 kettlebell shoulder presses @1pd ea. 10 jumping pull-ups 15:09 This was way more challenging than I expected. I started with 45s holds the first round. That handstands were doable...te hangs...no. Itbwas also supposed to be 4 rounds but I couldn't finish. Oh well, something is better than nothing!

5 rounds AMRAP in 2 minutes Burpee box jumps 24in Rest 1 minute 12 10 12 10 10 This was rough. I have lost another inch or so in my waist but am steady on the weight. This is good! I looked in the mirror in the locker room and realized I can see my abs poking through again! Here's a highly filtered pic showing them...

For time: 3 rounds of:   5 jumping pull-ups   5 snatches Then, 3 rounds of:   10 deadlifts   15 squats Then, 3 rounds of:   5 jumping pull-ups   5 cleans 13:48 Used 95 lbs. Today is supposed to be a rest day but I took one yesterday due to lack of sleep the night before. The 95lb deadlifts were more difficult than I expected. Initially, I though I might load 2 bars so I could do heavier deadlifts. I'm glad I didn't.

For time 15 kb thrusters @1pd each 200m sprint 12 kb thrusters 200m sprint 9 kb thrusters 200m sprint 9:13

Back at it! 7x3 Pushpress 75 95  125 135 135 145 165 All good. The 165 3rd rep was shakey, but I got it. I feel recovered! It was a wise move to take the 3 day cycle off which totaled a 5 day rest. I was ready to get back at it today

I've been steady since 4/4/18 with 3 on 1 off. According to the original programming on crossfit.com, I should do a 50% (like a deload) week. Things fell into place for me to miss yesterday and today completely. So I'm going to go ahead and skip all 3. So tomorrow I'll skip and then rest day Saturday. I will be back at it Sunday. Depending on how I feel on Sunday, I may make this a regular pattern - 3 or 4 weeks steady then skip one 3 day cycle. Cheers for recovery as part of the process!