31st

Good day today until I hit the split jerk... boo. (and I'm not saying that in honor of Halloween.)

Four parts today: and oh, reviewing my notes, the first two were good...then :(

A)clean pulls: 5x5 @95#
These felt pretty good. I had a hard time keeping my heels rooted, but I think the last set was pretty good in that regard.

B) HSC 2 EMOM for 10 mins @ 75#
My speed getting under the bar/quick elbows felt better on these than they have.  Learning the little technique of going from the front rack position back to the hook grip helped a lot.  That said, I seemed to have trouble keeping my upper back more neutral.
I failed forward and had to ditch on round 8. Otherwise, I felt like I was really concentrating well.

C) SP 5x5
OMG, so these felt reeeeally hard today. I did one set at 65, barely. Then I dropped to 55 for the remaining four sets.  I felt weak!

D)SJ 3-3-3-3-3
75-85-90-had to stop here. My left delt was hurting. I was fully intending to at least get close to my pr, but not a chance today!
I usually film the last couple, so no film on this. I was trying to get lower as coach told me before.

I do not like feeling ANYthing on my body but strength and normal so I'm a little tired of this.  Some days my head is wrapped around little tweaks quite well.  My new goal is to have everyday wrapped better!

ps: apparently I dressed as *the wrong holiday* today. ;)
A non-WODdable costume for tonight...

hallow's eve

My shoulders felt a little creaky today after all of yesterday's PLU work.

Tues is choice day, so I like to do the WODs at Beacon. I didn't do the front squat work and added a little to the MetCon. We had no power all day so I stayed at home until I had to coach.  Did some work at home...

A) tabata sit ups = 12
I actually love sit ups.  They challenge my ability to stay focused on the task at hand too! Did these at home.

B)The WOD was 30-20-10 bear crawl two lengths of the gym after each set.  I waited to do this until after classes and yoga. I knew it would be quick...
I subbed in 15 ring rows for the bear crawls because I didn't want to stress my shoulder with the pressure on it that way.
4:24
As much as I dislike wallballs, I don't shy away from them.
30 UB - 20 10+10 - 10 UB
ring rows are hard to guage. I broke them all up by 8/7. 

Not much today, but then Tuesdays are usually lighter by plan! 
As I said, I felt a little creaky anyway.

Sandy eve

A couple days of "other" activity...golfing on Sat afternoon. 
Sunday was an all day affair hanging with "my" Beacon athletes who were participating in the Maine's Fittest Games. Four of the five had never competed in CrossFit before, so it as really fun seeing them realize how much fun it is.

Today...as Hurricane Sandy started roiling up the waters around Portland, I got to my workouts in a couple different segments.
Today was one of those days that beat me down a little.  No biggie. Just a day that smacked my in the face how my upper body has a way to go still. But it's coming!!

A) BS 8-8-8-8
85-95-105-110
I kept it at lower wts, but I think I'll start going a little heavier again, if my squats "pass".
They felt good actually.  I felt rooted and deeper.  My feet seem to naturally still start "off line" with one another on my squat. It feels good, but I'm sure it means hip inflexibility.  I'm continuing to work on mobility. 
I need to warm up a little longer than I did today.

B) 10x2 UB strict PLUs for time
First, I forgot to time this.  I will try it again, but:
1 and 2 UB. Each set had one overhand/one underhand PLU.
That was the end of my unassisted PLUs today. I was happy I got any today!
Since I couldn't do more, instead, I did the remaining 8 sets by doing two sets of 10 second hangs, shoulders engaged for slight pull up, the reengage, etc.

C1) FS 10-10-10
C2) bluebanded strict PLUs 10-10-10
Wasn't sure if I was supposed to time this. I didn't. And I also didn't take much time between the couplets.
FS @ 95#
PLUs 1+2: two sets 5, 3:4+3+3

D) I did this at home. I do these with a band on the PLU bars at Beacon sometimes too.
Anyway, I thought I'd use the 15#DB and could barely pick the damn thing up. haha
So I went to the 10#. I couldn't get full rotation.
Landed on the 5# for the first time so I could get complete rotation.  This wll be an awesomely measurable little drill for me!

snatch and grab

Yesterday I went for a session with my coach on snatch work.  I have a long way to go, but Coach John said that I did show some improvement.
I feel very inconsistent with the lift and that will feel great to start feeling as though more snatches than not are *good*.

So yeah, Thurs is typically my day off, but I missed a portion of Wed's program (it didn't print out...), so I wasn't sore.  This morning I was a little stiff (some of it from just from spending 4 1/2 hrs in the car yesterday!), some shoulder soreness just from use, but ready to work.

A) snatch grip DL 8-8-8-8
85-95-115-115
Very light, I know, but as can be seen in the video, I had to regrip my right hand after four.  Interesting to note, for me, that I discovered my regaining of PLUs is more hindered by the weakened grip due, in part, to the two partially numb middle fingers on the hand, and less, much less about lack of strength in the muscles of my arm.  It'll come back and this DL drill was excellent for that.

B)HPS 6-6-6-6
As Coach discovered yesterday, these have to be light until my technique improves.
That said I tried some at a mere 45# but shoulders were a hindrance from all the snatch practice yesterday.
I went to a 33# and kept it there.
I felt better yesterday than today as far as keeping my heels down and not jumping to wide.

C)12 min AMRAP
20 DUs//5 strict PLUs with blue band//10 DLs at 105#
7+8 
DUs are an off and on shit show still. Each round was different. Broke on all. Crap.
Just gonna plod along with those.
PLU rounds 1-6 UB. Last round 3+2. I know doing these are helpful.  My lats and scaps are getting fully engaged, feeling stronger.  Grip patience... :)
DLs all UB.  These were my break. Because I could use reverse grip, and my right is the one I reverse, my grip was much more secure on these than the snatch grip DL.

Tues into Wed

Today is Wed, right?  This week is a little thrown off.
While not horrible, the energy at Beacon was soooo weird yesterday because of a break in. Not too much stolen, not too much trashed, but definitely shook up the normal, beautiful flow of the box.

ANYway, I didn't lift per coaches instructions, so yesterday I did the WOD, a couple simple 500m rows, 5x10 DUs, then just played around on the PLU bars a little.  Didn't want to overdo anything.

WOD: kind of an extended Tabata:
Agility drills: 2x 30 secs on/30 secs off
1) 8' side slides = 28
2) quadrilateral jumps  = 44
3) 8' up and backs = 25
4) running j-rope singles = 153
This was just really a cardio WOD. Not much, but got my heart rate up for 7:30.

That's why I added in the other things kind of throughout the day when I could.

Today:
A) HCPulls 5x5 @ 75#
It took me until about set three to really f e e l when I was staying on my heels.
I feel like my bar stayed more connected to my body today.

 

 

B)HSC 7x2



1-2 @ 75, 3-7 @ 80
Again, kept it light enough so I could concentrate on my form.
These felt better as time went on.  I could feel when I lost my upper spine vs my lower spine.  Squat, squat, squat practice!!!

I've been watching so many people squat and while I hope to have a narrower squat stance at some point and will continue working on it, I am not there yet!

I'm really hoping and assuming that yoga 1-2x/wk will help greatly with my hip flexibility.

catch up

I haven't posted since Friday.
I was fully intending to WOD at home on Sat, but didn't. No excuses. I just let other stuff delay me as long as possible until I had to leave for MA for a seminar on Sunday. 
The Mobility Seminar with Kelly Starrett was awesome. I'd like a repeat....sooo much to remember!

So Sat, other than coaching two classes, I didn't do much else.
Sunday was all day either sitting or in a squat.  I learned Sunday that while I knew I needed to start concentrating on my squat again, I got pointers that have me starting from square one again. Frustrated? A little. But it's just the beginning and things are always more frustrating at the onset of a backstep!

I get to parallel...most of the time I'm told.  I am trying to bring my feet in a little. Hip flexibility played a roll initially, but I'm ready to try to see where I can get it!

Today, Monday...lonnng day at Beacon. 4 classes and a private starting at 6am-3:15. I was good about eating every couple hours so I wouldn't crash during my late workout.

A)BS 10-10-10-10-10
As per instructions, I kept the wts low, going using 95#. Then on the last one I went down to 85# as I was squatting to a lower target of a ball.  It was awful! I lost neutral spine on every squat.  UGH! I could feel it, but couldn't correct it. I spend too much time thinking about just reaching the target when I have one that it's hard for me to concentrate on anything else.  I'll get this... grrrr.

 

 

B1 + B2) AMRAP banded PLUs (blue band)/rest 10 secs then AMRAP close grip bench @ 75#/rest 3 mins x 5

6+10/4+11/5+11/5+11/4+9

I thought the blue would be 'easy' but it wasn't. I like doing these because my results will show quickly with these. Close grip bench was good. Felt stronger on the close grip than I have on the reg, perhaps because the wt was low.

The video I posted here seems like I'm not maxing on effort, but I truly am. This was not my last round and I got the same reps as the round before it, attesting to this moment also being challenging...only thing is I got off on the 1sec top hold/ bottom hold a couple times..

C) 5rds FT: 10 WBs/20DUs

4:42   1-4 WBs UB then dropped by mistake at 8 on set 5

Lots of breaks on 1-2. 3-4 I had misses at 10 on each one, then a couple more each.  I thought that was funny...I have 10 DUs stuck in my head because of the practice sets of 10 I've been doing? hmm  5 was just one break until #18...then it took me about 15 secs to get the last two!

My DUs are better.  

 

 

 

 



slow deads

I had a couple realizations today before and during my workouts.

First and best, I woke up this morning feeling better than I have felt in a long time, both physically and mentally.  Not being balanced physically threw me off mentally so I knew I needed to adjust both to regain my balance. Feels much better to be in this place than in a constant place of frustration.

Second, because of the above, I am also being much more proactive in my physical recovery, even from a hard WOD.  Ice packs and heat packs are frickin' awesome! :)

Third, I know exactly what I have to work on to regain my PLUs/T2Bs/K2Es.  My core is strong, but while demoing a couple of kipping PLUs for a private today, I was again surprised at my lack of grip strength, specifically on my right side. After the session, I went and played around with the PLU bar.  I feel the need to regain lat strength as well. So rather than be frustrated, I am just going at it as strengthening those areas anew.
And, of course, I realized today that because I am still without full feeling in my middle two fingers on my right side, I do have a bit of a grip issue.  All will come back when those lats get effing awesome again!  Banded strict PLUs sets to continue!  I can still do a couple of unassisted underhanded PLUs, just not overhanded...yet. 

Fourth, I need tricep strengthening too!

Fifth, I noticed that my grip effected my ability to hold the bar for the deadlift sets I did today too.  I usually reverse grip with my left over, right under. I think I'll play with that and try the opposite next time.

SO, all that said:

A1) DL 40x1 4x4 @ 155#
These went well, smoothly. I could have gone a little heavier. The last couple of set 4 on the 4 second down were tough only because my right grip was weakening, not because anything felt too heavy.

*I'm still learning how to wt these movements in relation to the lift protocol Coach is having me use. I'll get bolder... :)

A2) 3 rds @ 80% of:
7 HPC (I chose 65# using the 45# bar so since the grip is bigger, I didn't want to drop the weight)
5 T2B (Couldn't hold the grip on the PLU bar, and wanted more core work than reg sits, so I did wt'd: 15# slamball held to my chest)
7 PUs (I got through rd 1 okay, but I realized my triceps need to regain strength too, so I frustratingly had to do knee PUs on sets 2&3)
2:57
*Again, I'm on a learning curve as to things like "80%".  Not sure where that is with me.  Too slow today? Maybe. Not too fast.

~~rested 2 hrs 50mins

B)20 min row, easy pace
I was not really into this today.  I didn't eat enough and I'm sure that's why I felt so utterly lethargic on the rower. I stopped  once and then had to get back to it.
2:20 pace   damper @6   4226m   mental game today!

I'll make time for something tomorrow. I coach in the morning then head to MA in the aft. I'll be attending a Mobility Cert on Sunday.

pull my finger :)

When I first saw the program for today, I was thinking it would be waaaay longer than it was.  I wasn't reading the "clean pulls" as skills, but as actual cleans.

I'm feeling more confident every day with regaining my strength.  I am still being a little tentative about overhead wts because things still feel a little dicy OH, so, as with today, I went heavy-ish, but not max.  But that, too, is coming!

A) clean pulls: 5-6x3
 I should have asked if this meant to *shrug* or to *high elbows*.
I went to the latter. I had no idea what wts to use, so:
90 (8)/ 95 (7)/ 95(7)
I liked this drill.  I can see how the more I do it, the better I'll become with the PC.

B)SP 8-8-8-8
55-60-65-67.5
Set three @ 65 was really hard the last three lifts.  I didn't think I'd fail on 8 with just 2.5# more, but I did. got to the 4th lift, then failed.  That delt was feeling a little dicy.

C1) C&J heavy set of three: I ended at 100#
With full confidence in my strength, I could have gone higher, but felt like I needed to keep it at 100#.





C2) 10x10 UB DUs: 15 total tries
1-5 UB, 1broken, 6UB, 2 broken, 7UB, 1broken, 8UB, 1 broken, 9UB, 10UB
Thank you, coach, for making me keep doing these. 

C3)500m row x 4 (2min rest)
1:57
1:58
2:02
1:58
My hammies were killing me after row2, so row3 I rowed with my knees pushed out almost the whole time. I haven't done this in a long time and geez, I forgot how awful it is! haha

bars and bells

Tues I WOD with class. It was a pull day, as is my Wed's program, but I did it because I needed to readjust my schedule a bit this week...coaching, privates, and a Beacon event I'm involved with warranted the change. Consequently, I'm taking today, Wed, as my rest day. My programmed WODs will be moved fwd a day.

Tues:
A) PC 2-2-2-2-2
worked up to 125#x2.  Both felt quick, strong.
(failed on keeping exact track of my progression to 125)
While I PCd 135# once in a comp, I kind of consider 125# as my true 1rm, so either way, this was good.
B)FT: 750m row
then: 3rds of:
33 KBs (35)
33 ball slams (15)
12:26
I used a 35#KB so I could swing OH...only way I'm going to get the OH mvmt stronger is to do it. It was a good/smart choice. I broke 1x on rds 2+3 to chalk. Otherwise, stuck with them.
Ball slams got me in the last rd.  Had to break those up 13/10/10.

Strength from the ground feeling good. Looking forward to having my strength from OH in all ways back to normal! SOOOON...cuz I'll make it soon!

Today, off to a walk at the park with doggie, and mobility.

10/15

Today:
A) FS 6-6-6-6
95-115-135-140
I wanted that 140. Was kind of challenged on the last couple reps of set 6, but happy with 140#.  After 2 1/2 yrs of CFing, I still feel like I have to correct my squat stance. I think I can have my feet a little closer.

B) Wt'd neg. PLUs 5x5
Full extension is still not back, nor is my full arm strength so:
*body weight on all sets
*stopped at 3 sets as I felt that was enough of that mvmt for today
*the 4 sec down was fine, but the 1sec hold at the top was near impossible...hate saying that! My full strength seems as though it's going to take a little longer than I hoped.  That is what it is, but it's frustrating nonetheless!

C) BP 5-6x5
65-75-85 (6)- 85 (7)- 85 (6)
I started a little low as I just didn't know how they'd go in larger sets. I got over 8 in set 1 and 2 but settled in at 85.

D) 10x10 was all that was written, but I took this as sets of UB DUs.
I had worked on this yesterday too, with little consistent success. I got 3 sets UB yesterday, then no more UB sets.
2 sets UB, then crap.  Rather than let this get inside my head, I will continue to work on these, giving myself multiple chances at UB sets, but then do something different to at least get less frustrated...today I did 1min max of DUs when the sets were failing. Only got to a sucky 47.  Just not there right now. Not going to get all bent out of shape about it. I know they'll come back. They always do.

Feeling frustrated at not feeling like my usual CrossFitter self. I'm noticing too much of what I can't do at the moment, and I need to readjust my head and see what I am able to do. I need to find my CF joy again.

making the rounds

Got in to Beacon at 7am today.
Had to prep for the morning...coaching two classes then knew I'd need to head home right after the second class.

Did some good shoulder mobility (pvc and rolling), some practice box j's, wt'd sit ups, and backward singles.

WOD: 3 rds FT
1 shuttle run (12m -> <-/25m -> <-)
10 box j's (20")
20 wt's sit ups (15# slam ball held to chest)
30 backward singles
6:38

*I suck at shuttle runs...sprinting of any kind...I just need to do them. 
*Hindsight: should have had more box j's. I always step down, but today I realized that I could mix that up a bit by doing a few jump downs in the mix to get used to them again and also just to add variance.
*Awesome! I've found my wt'd sit up of choice. These were tough on every round because the slam ball is unbalanced so I really had to hold it right on my chest...no cheating by moving it ahead to help me up.
*I threw these in partly because I included them in a WOD for the box and I wanted to do them, and partly because I just did DUs yesterday and wanted to add a little something to this WOD.
Good burner.

My grip and forearms were so gassed from all the pulling yesterday so I laid off them today.   More rolling and some forearm work with the fh ball!

Tried a couple kipping PLUs today. Not quite ready to knock those out in a WOD!

Rest day tomorrow. 

Fri x 2

Rest day yesterday, but after coaching, I stayed for yoga at Beacon. 2x this week.  This may become a habit.
I did make the mistake of demo-ing ring dips a couple of times...too soon. But I know how to handle that pesky delt, so this morning I felt good!

Afternoon coaching today, so I did part 1 of the workout at home.  Luckily I had mostly what I needed at CrossFit Driveway.

A) DL 5x5: tempo was 41x1 at a lighter wt than a reg 5rep.
Not sure what my 5 rep is (I have to organize my PRs....oops) so, I worked up to 145#
The wt was challenging more because I've lost some grip strength during my lifting layoff.
On sets 4 and 5 I had to regrip fast on the 1 sec pause on the last reps of both sets.

B) 5rds FT
10 plank burpees (no push up): UB
20 DUs: 1-2 multiple breaks, 3 UB, 4-5 2 breaks (DU mojo gaining on me!)
10 KBs 44# (russian): I only have the 35# so I did 12 swings/rd {UB} in order to end up pulling about the same amt of wt I would have pulled with a 44#.
7:12   

~~rest 3 1/2 hours

C) 20 min row- easy pace
I was feeling S L O W at this.
Avg pace: 2:20
distance: 4257m

WOW...I just looked at my distance the last time I did this (8/31) and there was only a 150m difference.  I thought it was much much slower.  Huh.

Wed pull

Not a huge day today. Not that I'm complaining!

A)"moderately" heavy HPC
I got to 110#. I felt like my form was okay, not great. Elbows need speed!
The switch from hook grip to release at top of catch is something I'm working on so I can go back and forth more smoothly.
I didn't think my form warranted going up any higher.
(for some reason, I couldn't get this to upload as video...)



http://youtu.be/JbVeeuLgrHw

B)20 min AMRAP
3 PC @ 60% of above=65#
250m row
10+3+100m
I could have gone faster if I didn't bother with the foot straps.  Next time...
I went out at too fast a pace on 1+2 on the row (1:55), 3 was too slow (2:08), and I found my rhythm on the rest of the rows at around 2:03/4.
PCs are a better movement for me than HPCs.  They felt good.  Need some pointers on that transition hand movement (hook to open back to hook) next time I see my coach.

Arms feel good. I had to demo a few KtoE in class today and it was def one by one, but I could do it.

weeeee

I needed today!
Very frustrated yesterday with the DU fiasco.
Woke up this morn, four days back into consistent fish oil consumption, heat therapy on my left delt, and a "fuck it, I'm gonna be smart, but not a wuss" attitude. All mental? Don't know, don't care.  Something shifted.

Tues is 'free choice' day and even tho I FSed yesterday but they were in today's Beacon WOD. SO...

A) FS 3-3-3-3
95-125-145-150
PRx3 and it felt good. I fought to get those elbows up on the rise as I felt them 'droop' a little. I realize that last set was not much more than set 3, but I wanted to be sure to get a PR!

B) 600m run
25 ball slams (15#) UB
25 wall balls (15#) 1(see below)-14-5-5
25 FS (75#) cleaned once, rested on shoulders at 10-7-3-5
600m run
10:59 rx
I haven't done a WOD rx in over a month. I was thrilled.  So thrilled that I just got through it happy! I also thought I would shoot for the line on the wall for the WBs as it was near my *station*, but after 1 toss, I realized I really like those targets better...shocked the shit out of me! Love those new little outlooks that creep in!

Heading out to yoga in a few minutes.

long day back

Long day of coaching today. I fit in my workout in between classes...mostly.

A)FS 8-8-8-8
65-85-95-105
These were good and I knew I could have gone heavier...or wanted to...but I am consciously NOT trying to get right back to where I was with the 'blip' in my training.

B)WTd neg. PLUs 5x5
body wt only, and only did 4 sets
OMG, these were ugly.  The 'negative' was quicker than it should have been. This was the first time I dealt with any wt overhead/reliant on my arms.
-no full extension at bottom
-biceps were really feeling this one, even tho I grip overhand

~~1 hr break to coach, then did 3x5 strict PLUs with blue band
    I know I need to do these to get my strength back in my arms/overhead

C)BP 6-8x5
I worked up to 85 but only got 4 so I dropped back down to 75 for the rep sets
7-7-6-6-6
My right arm feels great, just weak from lack of use.
My left arm delt is still feeling dicy, so while I'm watching it, I'm using it...

D)10->9->->1 ring rows (no kipping yet)/10 UB DUs btwn each rd
Got through 10/10/9/then the shit show began. Not sure what happened, but my DUs were no where. I had a boxmate look at my form and he said my left arm was dropping. I consciously held it out and they came back a little, but after 10ish minutes of trying to 'find them' again, I ended the attempt at this. 
Frustration....but I'll do this again.

5K

Fri and Sat were both unexpected *active recovery* days. 
Sometimes stuff happens that is important in the arena of life and humanity that supersede WOD time.

Sunday:
5K: 31mins and change

I MAY have broken that 30 min mark I've been after, but no *chips* and I don't know how far back in the pack I started. That said, I've got to go after another one with a chip...or I have to invest in a watch. :)
I now know I can stop being such a pansy though and push myself more on the next one. That's a given....

Laurence signed up too. He did a slow jog the whole way. YEA POPS!!

Fun time!

 

jump to Thurs

Quads were incredibly sore yesterday. All the subbing in with FSs is what did it, even at a light wt.  But no biggie.  Lots of walking and mobility, but no WOD. 

Went in today.
A) 3 wt'd PLUs EMOM 7 mins
I subbed in 6 jumping PLUs.  Still can't get my right arm to full OH extension, so this worked. I can feel the arm get warm when I work it, which is good.

B)MetCon was: 20 min AMRAP
1K row, then: 8 HPS (45#)//10 HR PUs//15 Vups (toe touch)
Sub= 10 min AMRAP :I did half so I didn't overdue the volume.
400m run, then (see above)
HPSs with the sandbar...should have at least used the 22# bar :(
PUs on my knees, hands right under shoulders/elbows close to body
reg Vups
4+12
Going 10 mins was the right decision, but I could have gone a little heavier on the HPS.
The Vups were awesomely hard.  That'll be a great sub for SUs, which I had just declared too easy. 
Now when we get a GHD machine.....

mon to tues

Lots of mobility on my arm.
Um, duh, sometimes I try to "will" something better/less sore, then I remember I have to be a little more proactive than that!

Arm is doing well.  Still no overhead. I think the incision point is just a little tight. Also, while not too bad, there is a little pain behind the incision...likely where they had to cut the tumor out.  But it's feeling pretty good so:

Mon: I joined class as I could easily sub/modify what was programmed:
400m run/KB SDHP/ GMs/pvc shoulder work
A) skill work on PCs @ 45#
B) metcon: 7 min AMRAP
65# FS//ball slams (15#)
3/3 -> 6/6 -> 9/9 -> etc
I got to 18 even.
**I subbed in FS for HPC, and I did not get full overhead extension on the ball slams, but as close as I could.
Even at the light FS wt, the 15 and 18 rounds were challenging at the end counts, altho it not "put the bar down" hard. 
It actually felt good to run in the warm up, but shhhh!

Tues: I would have had to sub out too much of today's WOD, so I did my own:
8 min AMRAP (should have done this twice with a rest in between...)
5 BPs at 45# (I was going to go 67.5#, 1/2 my 1rm, but I started and it felt a little too heavy on my arm for first real 'pushing' movement, thus the scale to the bar)
15 sit ups
30 DUs
4+44
I was a little tentative with the BPs at first, then at rd 3up I got into a better rhythm.
SUs are getting to easy for me...I should do wt'd.
My DUs were t e r r i b l e in rd 1&2.  Then they got more fluid.
**Little side note...too many wardrobe malfunctions! They made for a few precious seconds lost: pulling up pants and fixing my non-sports bra strap.  Hoping tomorrow I can get a sports bra back on! 
Good little WOD though.

Then more mobility.
I am going to be much better about mobility. It makes a huuuuge difference!