MLY, you should try some of these stretches and see if they help. They double as warm-up which I have a strong feeling you're not doing much of.

For ankles:


Just generally for squats:


The 3:20 thing where he's leaning into the wall is something pretty much every crossfitter does before class and I see it with non-crossfitters too.


Eventually, you won't need the wall like the guy at the beginning of this video.

Another thing I've seen people do is getting an exercise ball that you can sit on in a good squat position and then push their knees out and just rotate.

It really doesn't matter how you do it. But you need to put in the time to stretch. I know it absolutely sucks. I've spent the past 12 months to stretch both my right knee and left shoulder after surgeries made those joints even less flexible than yours but I already see results and can snatch light and clean/jerk 70% of pre-surgery without pushing hard.

Aaaaah!!! My stomach, sides, and ribs are so sore today from running! I ran again yesterday and ran 1/2 mile in 4mins, then sprinted a few times racing my daughter.
If I try to bend or slouch at all I can feel it.

Thanks Grizy. I'll work on stretching. The hard part is I only have 45mins each time I go to the gym. Cardio warm up+stretching doesn't leave much time for lifting. This week is tough. I have to come back to work to train people so I will only have 30mins Tues and Wed. My daughter is going with her dad Thurs and through the weekend so I should have plenty of time at the end of this week. I'm gonna have to start going during lunch and doing upper body and then lower body in the afternoons.

MLY, you don't need much time for actual lifting. A typical Crossfit class is something like 15 minute warm up, 15-30 minute skill work, and then the (de facto) HIIT workout and most of my classmates look like superheroes.

You don't need to do much (if any) pure cardio if you stretch dynamically. Just the stretches themselves will get your heart rate up and train your strength at your fitness level. They are much more effective use of your time now especially if you consider long term benefits.

Agree with grizy. Be patient. All of what he suggested will directly improve your squat, which is ultimately what is most important. Even if what you really want is to just be under bar RIGHT NOW.

That last part was and still is difficult for me. But it really is helpful to see it all as part of giving you a great squat. Embrace the process. The results will take care of themselves

Also a lot of static stretching (and soft tissue work) can be done at home when you're sitting around anyway, don't think of it as something you do just before workouts.

You can even stretch while reading 2p2. I do that all the time.

As if getting beaten to the line by a 6' 7-year-old isn't bad enough, you looking for an injury?

Anyway, you ready to dump TEAM loco and join TEAM LOL? Promise you we won't want you to run with your hips below your knees (unless you get the ****s on a run), and if you're hitting at least 75 mpw, all the glazed dog turds and snooty El D/gorilla kind of ice cream you want.

Does that offer come with the LOL 40 Apples a Day Meal Planning System as well?

All conversations about stretching buttholes should be directed to nbabs log

No. The 40 Apples a Day protocol is only for high-mileage vegans+.

Well it's certainly not for mile high omnivores

What's your recommended running program?

I want to up the calorie burn to speed up my weight loss.

I was letting her win(sorta), so it wasn't really sprinting.

You'd be much better off not eating a pack of snack crackers to save kcals, as opposed to attempting to burn (what will end up being a minimal amount) with cardio. Seriously.

+1

To say nothing of the fact that running 75 miles a week seems like it has a greater potential to lead to injury due to the higher relative impact that activity would have.

Mon 3/5 log:

You're not conditioned yet for high-octane running workouts that blowtorch calories. Just do what I told you earlier - slow down - stop the fast/slow BS (if you can't hold a convo on the phone, you're going too fast), get real running shoes, extend your runs out, don't run on consecutive days yet.

Bro, you know it's not that tidy, but yeah, she shouldn't be using cardio to offset intake.

Now, now. You know I'm not talking about going from Cheetos-75mpw. She's years away from 75mpw.

3/6 workout:
Just really quick today.

Bench:
1x12x45
1x8x65
1x5x95
2x5x115

Lat pulldown:
3x10x90

DL:
1x6x115

Squats:
15 air
1x5x95 really slow

I couldn't get anyone to video me on squats. There was an old man with a walker and all the regular guys were helping him shuffle around and set up weights for him.

I also bought some running shoes this weekend.

Good job just putting in the work. That already puts you ahead. You can get a video next time.

Thanks.

I'm feeling really weird today. I was feeling like I was spiraling down yesterday and left work a couple hours early.
Today I convinced myself I was just going to fake it and distract myself at work and get through the entire day. It worked, but I was trying a little too hard to fake it lol. I was giving updates to the plant manager and engineering manager on a couple of things I'm working on and I was talking really fast and loud and trying way too hard to I guess not sound depressed and crazy and I think I came off as really weird...and crazy :/
I came off that way tonight in front of a group of 30 people I was training. I was just talking so fast to get it over with. I've been feeling a little paranoid as well and think people know when I'm having an episode and I'm trying to gauge their reactions and I'm being overly sensitive and self conscious.

I feel like that sometimes, too. It's okay to feel like that.

Thanks again Busto.

I made this pork loin ribeye roast tonight. I put red wine vinegar and all the other stuff I put on the chicken I BBQ. Also added this spices, and it turned out so yummy.

Night and morning routines with my daughter are so much better now.
We are doing 9:30-10:00 bedtime now and she is falling asleep as soon as she get into bed now and gets up as soon as I say without fighting.
We get up and both drink a glass of water first thing, then start to get ready. I try to go up and down the stairs a few times to get my blood flowing and I've been trying to start an exercise routine.