Got into work early. Quick shoulder workout and a 3km walk on the treadmill.
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Here, damn. 
I would have gotten a faster time but I had no idea where I was going. 
I had to keep stopping to wait for my gym friend to guide me.
It was actually a nice day for a run, too! Felt good and strong. 
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In early before work. 100 burpees. 20secs slower than last time but im more focused on form than speed
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Yesterday I torched my shoulders in the weightroom. And got 15k steps in walking the dog.
Today I did a lunch break run. 3+ miles at a 3.5 to 4.5 incline. Managed to hover around a 10 min/mi pace despite the climb.
Hit a new milestone in my weight loss when I weighed this morning, 158.8 lbs. Donāt believe Iāve been at this level since high school. Small course corrections work, just gotta be patient.
Gonna be hitting the XC ski trails next week once I get myself a Christmas present. 
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Did my hour workout 5am to 6am made food for the fam 7:30am to 8:30am work 10am to 6:30pm. Thatās a Wrap! Have a great night sober fam we got this! 
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I did do leg day yesterday. I was able to try the new leg press and the new hip thrust machines. I got in lots of squats and romanian dead lifts too. I didnāt hit a lot of heavy weight, just a lot of reps as I was focusing on form.
I hit yoga class this morning but the place was overrun by kids at a swim meet so I couldnāt play ball with the kiddo or get to the lockers to change for the weightroom. I have the week off of dad duty next week so Iāll make up for lost time on Monday Tuesday and Wednesday.
Been able to maintain my weight below 160 all week which feels like I broke through the spot I was stuck at. Itās motivated me to go harder on my diet and routine.
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This legit was so nasty. 
I only find solace in the fact that ridiculous workouts like this make competitions a walk in the park.
I used the training bar with 10lbs. plates on it for a total of 35lbs. Itās just too early in the week for all that snatching.
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Got my back and tricep workout done today. Was able to get 8 legit pull-ups done on my first set before moving to the assisted machine. Also felt much stronger in my triceps with the volume I was putting up.
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My last day off was Wednesday itās a time to relax up super early because I go back to work tomorrow Iām not wasting this day also day 100 on my sober journey so hereās to 101 and beyond have a great day sober fam and keep killinā it 
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Another addition Arrived yesterday, put together last night. Today will be start of a NEW! No more waiting on others at the gym.
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I normally donāt pay attention to the Instagram memories/on this day 
because, you know, the alcoholic past haunts me a bit. But for some reason, I was trying to find something in my archive and saw todayās āOn this day.ā It wasnāt the picture below but a picture from a competition (never really did competitions back then ā this was just a one off) that I actually took first place in! I totally forgot about that! I donāt want to post it because thereās other people in the picture.
Anyways, this was in 2017 and I just started CrossFit. Iāve been doing it on and off for the past eight years. Been doing it consistently for almost three years (when I took sobriety seriously).
I donāt know. Iām just so grateful for this sport. Thatās all. 
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Today I got to visit my friends gym. I did a workout while on vacation. I guess Iām one of those people now. I ran a couple miles at a pace I hadnāt hit in a while and then did my shoulder workout.
Donāt care for the layout of the gym much but I like knowing itās there and it has lots of great equipment and itās not busy. I can see myself using it again when Iām in town and need to burn off steam. Probably gonna check out a different spot on Saturday morning.
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Back to the grind!! I missed this so much. It gives my mind a chance to STFU and just lift. Hopefully the form and heavy lifting will get back to where I left off about 6 months ago. Lost weight and a lot of noticeable muscle. My goal is to get it back and continue growing. #SoberNatty
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Morning run 
time to go to work a lift boxes for 8 hours and get paid for it letās go! have a great day sober fam.
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I wouldnt put much of my training stuff up on here as its just the same push pull legs routine mostly, with a small amount of cardio,ive been very busy with other stuff over the past couple of months so training has been neglected,this coupled with eating WTF ive wanted hasnāt helped atall!!! Im off for 7 days now and im not doing much over Christmas so this will allow me to get myself back into a decent training regime again and also get my diet clean again,im looking forward to getting back on track 
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any routine is a routine. for the most part I was only able to swim and that is all I would post daily - whatever gets you moving 
Look forward to seeing you checking in with us here 
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Thatās a wrap another day of pushing myself too far ha! Have a great weekend to all itās my day off tomorrow Iām telling myself to rest up and donāt do anything but not gonna happen sound nice though
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https://share.google/iY8zgqcTEFoSUvGgc
We got 40 of these bad boys in the gym yesterday and had my first RPM class today using them. Love them. Game changer!
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That looks awesomeā¦glad you were able to use and have such a wonderful ride!
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