Sumo High Pull Deadlifts

Can you read that?  Naw, me neither!  Anyway way too many sumo high pull deadlifts, followed by push jerks.  Time: 16:08

Then onto dub practice, my score 0

Squats

 Squats are driving me crazy, I think I'm getting full depth---I'm not.  Aww so many things to work on, where to even start.  Today's WOD:

5 Rounds

25 Air Squats

25 Push Ups

25 Lunges

400M Row

Time: 31:08

12 Days of Christmas 2023

 2022:  29:38

 2023:  28:14

I may not have made the progress I wanted to this year, but the last few days are putting a little smile on my face.  Great morning, a couple Foundry buddies were up here, and big hugs from Diane made my morning.

I Needed This

 I've been in a CrossFit funk, this wasn't much of a pr but I got that confetti!

4 RFT

 25 Push Press

50 Row Calories

100 Double Under

30 minute time cap, I got three rounds + push press and 3.5min row

Feeling better mentally than I did yesterday, dropping that bar yesterday that wasn't even that heavy was really frustrating. Heavier on my push presses than I planned to do, so I'm happy about that, it just seems as I look back at the year I seem to have negative progress.

OH Squats

 It did not go well this morning, took it down to just the training bar, sometimes it gets a little discouraging. Better than not trying I suppose.

Ready

 I was ready for CrossFit this morning, Ker was coaching and it was a class I knew I'd like, but.....as I walked by the hot tub I had to make an "other" choice.  It was wise and my achy scaps were appreciative.

But Did It Have A Name?

 

21:20

2.19

 Ran 2.19 this morning, it wasn't even part of CrossFit programming. Yeah that's not me.

Isabel

 30 Snatches 3:16

Showed Up

It was all running today, I knew that going in and I showed up. I did go to the 8:00am class, I figured that way I could run into the 9:00am class if necessary.

250M

Rest 1 Min

400M

Rest 2 Min

800M

Rest 3 Min

1600M

Time: 31:00 

Conflict of Interest

 Crossfit is determined to show me I have some abs, me....I'm just enjoying all those Christmas cookies.

5 Rounds

30 Ab Mat Situps

50 Dubs

Time: 10:50

Then GHD's 3 sets of 10

Microwave

 Front Squats 3-3-3

40-45-50

Microwave AMRAP 8

7 Thrusters

7 Pull-ups

7 Burpees

4 rounds + 17

7K today and it's cold!

Tuition

 I was thinking this morning as I was driving to CrossFit how much I hated PE in high school and college, now I pay "tuition" for the privelege!

Today 5-5-5-5-5

Front Squats-50lbs.

Bradshaw

 Hero WOD 10 Rounds:

3 Handstand Push Ups

6 Deadlifts

12 Pull Ups

24 Dubs

Time: 22:40 (scaled)

Foundry @ 9:00am with Ker

Pood

 I learned a new word today while trying to enter stats into btwb.  Pood is a Russian unit of weight I'm not sure if it's only used for kettlebells or not, anyway I can't figure out how to change my workout from showing I did 2 pood (abt 72lbs).  So for now it'll just have to look like I have impressive kettlebell swings!

21-15-9 Back Squats and Kettlebell swings.

The Chief

 AMRAP 3 x 5 Rounds

3 Power Cleans

6 Push ups

9 Air squats

Score 18+18

I meant to put more weight on for the power cleans after the warm up round, but unintentionally didn't....oh well.  Next mental challenge, 7K uses Sugarwod, but Foundry uses btwb, which I haven't really learned to navigate very well.

Cherry Picking

Yeah I really shouldn't do that, I think I'll resolve (which I may or may not keep) not to.  Anyway it was a lot of running and I just didn't need to run this morning, or maybe I did, but I didn't.

4+26

 4 plus 26 AMRAP 20

1 Minute Bike

15 Dumbbell Push Press

15 Pull Ups

Push Press and GHD

 Descending Push Press

10

20 GHD (scaled to Vups)

9 Push Press

18 Vups

8

16

etc to 0

Time: 11:36

Smores

 

Yeah so there it is...proof we went to Pickleball Camp, not one day, oh no, three glorious days of Pickleball Camp. Happily I can say we learned a lot and are left with a ton of drills to work on in our own practice.  We played real games which were tough, moved up a few courts and down a few courts, but ended with a winning match and if I remember correctly never got pickled. I won a waterbottle and Craig won a nice hat. When I told a friend I was going to Pickleball Camp she said it wouldn't really be camp if we didn't have Smores, so just to be keepin' it real:

There you go, totally legit (and exhausted) campers!

And he says we're doing it again.

Packet

 The packet for the dreaded pickle ball camp has arrived.  It starts tomorrow, positive energy and condolences welcome!

100 Calorie Bike

 18:32

No Title

 I'm not sure if there was a name to this workout.

1K Row

50 Ab Mat Sit-ups

800M Run

3 Rounds, highly scaled.

Overhead Costs

 Overhead Squats 5x5 

Everything felt heavy--little bit of weight on the bar so my total was only 30 but my form was better.

WOD 

1--20-30 etc overhead squats

15-25-35 etc cal row

Total: 60 reps

Power Snatches

 EMOM 20x1 not too bad.

2K Row

 I'm pretty sure I've done a 2K row before but I couldn't find any stats for it.  So....today is my new benchmark, it was 11:00 min flat with a 2:45 pace which was my goal.  I'm pretty sure my last 2K was in the 12:00 minute range so even though 11 is slow I'll take it!

Shoulder Press 3-3-3-3-3 45lbs.

Deadline

 On the 4:00 x 5 Rounds:

15 Deadlifts (75lbs)

1000M Assault Bike

3 Rope Climbs

3:10 3:13 3:14 3:10 3:31

Score is 3:31, my worst round, I'll say this about this workout, it was much harder than it looked. Noodle arms and legs!

Medical Release

Had to sign health histories and medical releases for Pickle Ball Camp (honestly I thought it would never come) the time is creeping up on us.  Played a lot of pickle ball this weekend. I'm not sure it's going to make me any more ready!

It Didn't Look So Bad

 Power Snatch 5x2

Always a hard move-35lbs and still it was hard to get it right.

More Power To You!

34 Cal Bike

45 Power Snatches

45 Pull-ups

There was a 14:00 minute time cap--darn when they say go ahead and finish!

Time: 17:08

Buy Buy Buy

 

There's a lot going on here!  Three rounds with a buy in on the row, descending calories, and then an AMRAP 5 45 Singles, and descending amount of front squats in each round, with an increasing amount of weight, followed by 5 minute rest each round.

Round 1: 1+18

Round 2:  1+40

Round 3:  2+0 

Back to CF

 

100 Dumbbell Snatches

80 Ab Mat Sit-ups

60 Burpees (don't forget that jump and clap!)

40 Toes to Bar

Time: 22:32

Thursday

 Foundry this morning with Brent.

One Set, One Point

 We played one set of pickle ball and lost 11-3, but I scored one point!  I've got a long ways to go!

Back Squats

 10-10-10

45-50-45

Not pretty, not good form, kinda discouraging but it makes me want to improve.

Foundry@6:00am

18.1

 AMRAP 20

8 Toes to Bar

10 Dumbbell Hang Clean and Jerks

12 Calorie Row

6 rounds-even, 6:00am@Foundry

Low Ball

I was just telling Ker on Saturday I haven't done the dreaded wall balls in a long time.  Careful what you think.....

1200 M Run

120 Wall Balls

Partition however you'd like, 15 min time cap, my time 17:09

5x5 Heavy Back Squats--55lbs.
 

Heavy Bar

 Today was deadlifts and lately my deadlifts have sucked.  I started with a heavy bar because I wanted to drop it and I can't drop the training bar.  Then when I was loading for the 1x5 set I put on 35lb plates and then thought I would add two 10lb plates, but I realized after the fact I had put on the 15lb plates so it took me to 135lbs, that was pushing it when my last deadlift was about half that. It also pushed me into pr range. I did it!  The last set the bar said "no!" but I had enough time to reset and I got it.  Happy about today!

Triple Buddy

 When it's an ugly triple buddy workout and your two best buddies are on vacation, what do you do?  .....Just go play pickle ball!

The Comeback

 Push Jerk 5x1=50lbs

For Time:

50 Sit-ups, 50 Box Jumps

50 Sit-ups, 40 Dumbbell Push Jerks

50 Sit-ups, 300' Farmers Carry

50 Sit-ups, 20 Dumbbell Box Step Ups

20 minute time cap, I got farther than I thought I would, short 5 Dumbbell Box Step Ups

Flying Somewhere?

 Front Squat for Load:  5x2 @ 45lbs, still trying to work on better form

AMRAP 15

7 Dumbbell Sntaches R (15lbs, I tried the 20lb dumbbells after the WOD I think I could have done them) 

7 Dumbbell Snatches L

450M Bike

3 Rope Climbs

5+4

Tennis Elbow

 We've been playing a lot of Pickleball but so far no tennis elbow, that was the name of today's WOD.

Deadlift for load 5x3

75lbs---yeah I gotta get back on that deadlift!

10 Rounds for Time

180M Row

15 Push-ups

10-1 Deadlifts

Time Cap 18 minutes, my time: 24:29

Team Tosh Sprints

 3 Rounds For Time

200M Run

400M Run

600M Run

This was a good partner workout, first partner runs 200 then rests, 2nd partner runs 200 then rests etc

Time 41:25, it was really faster than that but that's when we looked at the clock, big thanks to my partner Diane!

Might As Well

Push Jerk 5x3

50Lbs.

Might As Well  AMRAP 14

7 Thrusters

7 Box Jumps

7 Power Snatches

7 Box Jumps ( I used a wooden box today, had to stare at it a long time before I would jump--I have a mental block with wooden boxes)

4 Rounds + 7

9/11

 2001 Meter Row (the year it happened)

343 Double Unders (number of fire fighters lost)

110 Dumbbell Box Step-Ups (number of floors)

2977 Meter Row (total lives lost)

Time: 44:36  No words, only tears even this many years later.

Tour

Sadly the Tour de Crossfit, Beaches, Food Trucks and a few other things has concluded. We had a great time!

 

Got the t-shirt

 We did a different drop-in class yesterday and got the shirt, yay! Our snorkeling cruise was also a success we saw a lot of spinner dolphins and a turtle, as well as some great live entertainment on the boat.

 And a note to Maddie and Kyran--I did the slide!  When we were on the cruise in April there was a gigantic dry slide from the top of the ship down to I think about the sixth deck.  Anyways they talked me into doing it but when we got in line at the top one of them stood in front of me and one in back so I couldn't chicken out and back down the stairs!

Drop-in

If you didn't get the shirt did you even drop-in? 

Monday

 Set of three front squats = 50lbs

WOD 10-9-8 etc descending front squats, unbroken with a rope climb in between.

Time: 14:07

Our pickle ball lesson was cancelled due to wet courts but we played anyway and it was ok.

Luckily we survived Tropical Storm Hilary with only minor inconveniences, and major unnecessary worry.

Keeping Score

 Pickleball practice this morning, we've been able to practice everyday except Wednesday, when it started to rain 5 minutes before we got to the court.  Gotta make an airport run and then maybe a late CF class.

Brick & Mortar

 7 Rounds and I didn't know we were supposed to score each round, so.....the numbers might be made up!

On the 3:00 x 7 rounds:

400M Row

12 Toes to Bar

That Bike!

Bike was not fun.

 

Well Rounded

 10 Rounds for Time

3 Clean and Jerks

200M Run

1 Round of Cindy

38:31 Very long minutes, but my workout buddy is back!

First Lesson and 12:00pm Crossfit

 Our first pickle ball lesson went really well, we have lots of things to practice, but it was fun and I'm looking forward to playing more, and ordering more cute skirts!

I went to 12:00pm CrossFit, Josh was coaching and I always walk (barely) away with more insight and hopefully improved form.  We did 1x1 Overhead Squat, for me that was 45lbs, the WOD was:

"Water Damage"

2 Rounds For Time:

21 Overhead Squats

225 Singles

900M Row

I forgot to look at the timer when I was done, but under 20min somewhere.

Practice

 Went to practice pickle ball this morning and "coach" was there.  We played for awhile and I think he just couldn't stand it any more! He had to give a few pre lesson pointers.  The gist is we're playing pickle ball like tennis--no, no, no, different game.  If you play it like tennis you'll get creamed (nothing new), but we practiced skinny court pickle ball.  Lesson tomorrow.

Coach

 As "luck" would have it, when we were playing pickle ball yesterday there happened to be a coach at the courts.  As "luck" would have it, he and Craig struck up a conversation, and we are now starting pickle ball lessons next week.  I am trying to be philosophical about it....maybe I will be approaching beginner status by the time we go to pickle ball camp. Regardless I ordered a cute skirt (hope it fits), if you can't play well, at least you can wear cute pickle ball clothes!

Stickler

 10 Rounds for Time:

8 Deadlifts

6 Strict Ring Dips (Bench Dips)

4 Strict Pull-ups (Banded)

200M Run

Time: 29:36

Still sore from this week......

Oh sh*t

We're signed up for pickle ball camp......at least it's not until November. Puerto Vallarta or Pickle Ball Camp, guess who won this one! Practice time? 

PIA

Back squats Monday, front squats Tuesday=No Crossfit today!  Had a nice walk this morning. 

Finally!

 So yesterday I finally made myself make a drop in reservation for this morning.  I don't know why it made me so nervous, but it did.  It was good, different, but good to have variety.  We did handstand walks and 5 sets of 5 front squats.  They weren't heavy, I did 35 and 40, as usual, afterwards I think I should have done more but.....After class I bought a punch card so that's commitment right! 6:00am class was good, maybe I'll try 5:00am tomorrow.

Severance Package

 1x3 Back Squat = 75lbs

7 Rounds

7 Pull-ups

7 Dumbbell Front Squats

7 Dumbbell Push Jerks R

7 Dumbbell Push Jerks L

15lb dumbbells, Time:  12:33

Weeds

Pickle ball again this morning but the courts were full, so I got some weeding done.  Gardening is supposed to be good exercise--at this rate I will have nothing to garden who can kill cactus (cacti) on a drip system, yep that would be me. Still meaning to check out the CF gym here, still haven't.

Pickleball

 We finally got back on a pickle ball court, it's been a little while.  The nets are back up and the courts look really great out at the Ranch.  I tried Craig's new racket this morning, it didn't make me play better, but I did manage to get in a few good shots.

Option B

 The WOD was a lot of sandbags, burpees, boxes....but you could also choose an optional WOD three one mile runs with lifting in between.  I opted for the running---I know, not me. I did 20 95lb deadlifts after the first run, 10 45lb power cleans after the second run and 17 35lb overhead squats after the last run. It's a beautiful day here.

Honey Lavender Coffee...

 And a cinnamon crepe with mom was my 9:00am this morning.  It was perfection! I did make it to the 12:00pm class and whew it was tough. 

Snatch 1x1 I did 45lbs same as last time, I probably could have lifted heavier but not with good form, I took it down to 35-40lbs to work on that.

This was called "Hard to Handle" and yeah it was quite grippy!  I divided it into three sets and only got two set done going a little over the 18:00 minute time cap. I think we're going to try to play pickle ball this afternoon.  Maybe....

Choreography

 4 Rounds for Total Reps:

3 Minute Echo Bike Calories

2 Minute Shuttle Runs

1 Minute Dumbbell Macho Man

1 Minute Rest

163 Reps! I felt steamless today, it all escaped somewhere.

Floppy Disk

Overhead Squats 1x10 = 25lbs

3 Rounds for Time:

400M Run

20 Burpees to Target

800M Bike

I got two rounds, plus another 400M run and 7 more burpees. 

Power Clean 1x1

This was a PR for me so I'm pretty happy about that, you gotta love those sets of 1!

The WOD was DT and I had to strip weights twice to get through it, but I figure it's better to get a few heavier sets in than none.

I got four rounds of DT + 27 reps:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

with an ascending amount of rope climbs between rounds.

 

Press Release

 3 Rounds For time:

800M Row

50-30-10 Pressing Reps

50 Air Squats

Round 1: Burpees

Round 2: Dumbbell Push Press (15 lbs)

Round 3: Wall Walks

I thought I finished in 29:21 but....no....I forgot the last round of air squats so I did them after the time was up. On the other hand my push ups I did in the warm up are looking better.

Surprise Ending

 Deadlifts 1x10

85lbs, my lack of consistency during the summer is showing up--but it's summer and there are things to do!

AMRAP 15 (Yay for the 15)

800M Run (Scaled to 600M)

50 Wall Balls (Scaled to 40)

Repeat

Then Max Bar Facing Burpees, with the scaling I was able to get to 7 Burpees.

Math Puzzle

 1/2 + 46 = 286   It makes perfect sense to me.  

The WOD was:

80 Calorie Row

60 Burpees Over Rower

40 Toes to Bar

300 Singles

I split it into two rounds, finished 1 round + 46

Barbell today was 1x3 Front Squats last time I did 50, today 45.

Liquid Smoke

 Power Snatch 1x5--Last time I did 40lbs so I was shooting for 45lb today, I did 45x2 but not 5.

But the WOD had sets of three power snatches and I left my weight at 40lbs when initially I was thinking 35 and I made it through, yay!

Liquid Smoke was an AMRAP 12

9 Box Jump Overs

6 Pull ups

3 Power Snatches

I did 6 rounds + 9

Out of Hand

I had to scale the row to 300M after the first two to make the time cap.

 

Pre CT5K

 When you want to start running again, but really you don't want to start running again.  CT5K isn't too motivating, so....baby steps.  2.5 minutes walking 15 seconds running, for twenty minutes with a 5 minute warm up/cool down walk.  This was doable and it's 3x/week.

1776

17 Shoulder to Overhead

76 Cal Assault Bike

17 Front Squats

76 Dubs

17 Power Cleans

76 KB Swings

17 Deadlift

76 Burpees

See the pattern?  Yeah I didn't until I wrote it out. First day back in awhile and it sucked, that's all it was super hard. I remind myself I do this so I can do the things I do when I'm not doing this.

Quantum Leap

 Snatch 1x2 45lb PR

Quantum Leap

10 Rounds For Time:

7 Power Snatches (35lbs)

7 Toes to Bar (ring rows)

7 Box Jumps

I got 9 rounds plus snatches and 1 ring row in the 18min time cap, finished the rest after, I was almost there!

Cardio Day

6 Rounds + 300M row on the 7th round.

 

Another Day, Another Sunrise

That's a good thing....right!

 Walked along the bike path this morning.

Stanfield Marsh

Had a nice walk this morning with Mom, Craig and Molly, it's nice to see some water back in Baker Pond.
 

Team Severin

 Team of three with Jess and Diane

50 Strict Pull-ups (each)

100 Hand Release Push-ups (each)

5K Run Alternate 200M Runs

The run was great, 200M with rest, no complaints!

Time: 35:10

Double Agent

 I'm not sure why it's called "Double Agent" maybe 'cause of all the dubs that I don't do anyway.

PR on my set of 3 Power Clean--55lbs

Then

3 Rounds For Time:

400M Row

30-20-10 Power Cleans (@40lbs)

150 Singles

I got 2 rounds plus 354M on the row in the 18 minute time cap

I'm happy with the PR on the Power Cleans and the last time I did Power Cleans in a WOD it was @35lbs so I'm happy with the 40 today but the cardio part of all of it was tough.

Lay Low

 5 Rounds

40 Ab Mat Sit Ups

3 Rope Climbs

20 Dumbbell Bench Press (15 lbs)

10 Shuttle Runs

4 Rounds+53 in a 30 minute time cap

All week I said I was going to go check out a new CrossFit gym for when I'm down the hill, all week I did not!  Why is it so hard to walk into someplace new?

Moa and Charlie

 We brought the granddogs back with us yesterday, for a little grandparent spoiling.  This morning we pinned on our numbers for the 1st Annual Andrew Nettlebeck Memorial Run and took the dogs for a stroll. Beautiful morning, we did School Loop, they raised a sizable donation for the scholarship fund. The dogs got to do a cool down run with the cross country team after, I'm sure it was way more fun than the grandparent walk!

I Murphed

So it started with a 1 mile run then I broke it up like this:

Which translates to 20 rounds of scaled (ring rows and knee push ups) Cindy

Followed by another 1 mile run.

Time: 56:42

With Adrienne and Diane as my wingmen.

 

Team Hammer

 10 Rounds for Time:

5 Power Cleans

10 Front Squats

5 Push Jerks

20 Pull-ups (ring rows)

Did this as a team with Diane so only half the work, kept the bar light in anticipation of Monday.

Time: 22:31

PR

 I knew I was going for a PR on my 1x3 Power Snatches, my old one was 40 and I managed to do 45lbs today.

 I guess I had a one mile run PR too, I didn't know I had an old one recorded but today I did 13:38, I'm not really happy about my running, but since I try not to do too much I'll just be happy that I made some progress despite myself! (Diane said she'll bring the scooters for Murph)

Core Values

 5 Rounds For Time:

15 Cal Bike

12 Toes to Bar

9 Dumbbell Push Press

60' Front Rack Lunge

Time: 26:35

Whew that was a tough one, to be honest I just wanted to go home!

Sunrise

Morning walk.

Overdrive

1xHeavy Overhead Squat--I'm not sure how heavy it was but not heavy and I had to drop the bar, maybe 40 if I was lucky, oh well another day another try.

10-9-8-7-6-5-4-3-2-1

Overhead squats (30lbs)

Burpee Box Jumps

Time: 18:41 

Baldwin Loop Stroll

Nice walk/hike this morning. Complete Baldwin Loop.

 

Grace Again

 55 lbs clean and jerk x 2

Grace = 30 clean and jerks

50lbs, time: 6:44 a little heavier than last time but a few seconds slower--I wanted faster and heavier!

Heart and Swole

 I can tell you my heart and "swole" wasn't into it today, but I went and finished.

16:55

2000M Row

50 Bench Press, I split it up into 10-500M-10-500M etc it went ok, 40 lbs on the bench press, definitely should have been heavier, sometimes it's hard to make that call, like where's the balance between I want to finish those sets and lifting heavier.

Ante Up

 Back Squat PR today: 75lbs x 3 reps

Ante Up  (AMRAP 15)

6 Toes to Bar

45 Singles

1-2-3...Dumbbell Squats

I got 11 rounds even.

Losing It

 We were down the hill for a few days so cardio at altitude was tough this morning.

100lb x 5 Deadlift

5 Rounds

12 Deadlifts

9 Dumbbell Strict Press

90 Singles

Time: 13:33

"Front Seat"

 50 lb Front Squat x 5

WOD:

20 Front Squats

20 Bar Facing Burpees (I jumped over!)

20 Push Press

20 Bar Facing Burpees

20 Thrusters

25 lbs bar was light until the thrusters. 

Time:11:29

Half Murph

 

800M Run

10 Rounds Cindy

800M Run

Push ups were a little better, I could tell a difference, running sucks. Time: 26:42

Third Eye Blind

 4 Rounds For Time

30 Dumbbell Snatches

18 Cal Assault Bike--(hardest part)

10 Box Jumps

Time: 23:05

Pickleball

 Pickleball at Fritz Burns tonight, still waiting for The Ranch to get their nets back up, still waiting to magically get better!

Murph Ready?

10 Rounds of Cindy on Saturday

9 Rounds of Cindy today!

30lbs Set of 10 Overhead Squats then...

Girl on Fire

40 Cal Bike

5 Rounds Cindy

24 Cal Bike

3 Rounds Cindy

8 Cal Bike

1 Round Cindy

I'm going to need all the Murph prep I can get!

Murph Prep

Did you see there are 10 rounds of Cindy before the second run!

 

"Nowhere Fast"

 Power Clean 1x5: 50lbs

50 Power Cleans, on the minute 5 Toes to Bar

I had 35lbs on my bar, should have done 40.

Time:  5:50

25 Min Time Cap

 Finished in 24:30!

4 Rounds

180-135-90-45 Singles

40-30-20-10 Wallballs

24 Calorie Row

We played this Fish game that I had never seen on the rower, it made rowing warm up a little more fun, everyone was getting thousands of points, I got 225 points and eaten by the big fish more times than I can count.

Cove

 Had a good walk this morning exploring the Cove trails.

Paper Tiger

Power Snatches--kinda sorta failed@45lbs, then kinda sorta succeded.

WOD was 3 Rounds For Time:

400M Run

10 Power Snatches (30lbs)

There was a 12 minute time cap, I went ahead and finished it up about 12:30. 

High Wire

And there you go, done in 28:05 (1minute rest between rounds).  The killer part--the dumbbell walking lunges, the first 25' would feel pretty good, the last 25' not so pretty good.

Clean and Jerk for Load

 ...still 55lbs.

WOD: "Built Different" 11:45

Footprints

 

55lbs heavy set of 10 back squats.  Got to workout with Ker, Brent and Kylie this morning.

Gwensday

 Barbell Complex

Power Clean+Hang Power Clean+2 Push Jerks

I got 51lbs, I can clean 55 but couldn't do the Power Cleans@55lbs.

WOD

900M Row into:

15-12-9 Clean& Jerks

30-24-18 Box Jump Overs

*Every Break: 200M Row--No breaks, didn't want more row!

Accomplishment

 A barbell is an easy way to measure accomplishment--kinda, I didn't get a lot of Crossfit done this week but lots of other heavy lifting accomplished. Lots more to come, but all good.  I think the analytical side of me likes things that can be measured in lbs, miles, meters etc.

48 Hours

 The resort says we got 3 feet in the last 48 hours, maybe not quite that much at my house but enough to say, "I'll get with that shovel later." We're supposed to get a little more this afternoon, roads are still R3. So what should I cook? Yesterday I made the two ingredients bagels (yeah it's a lie it was really about six) regardless they were really good.

Fighting Words

 Overhead Squats 1x3 

31lbs (I thought I had 41lbs on)

3 Rounds of Fighting Words:

1 Minute Chest to Bar

1 Minute Overhead Squats

1 Minute Singles

1 Minute Power Snatches

1 Minute Bar Facing Burpees

1 Minute Rest

After Crossfit I skied a couple runs, just to say I did, gotta love that Princess Parking Pass!

Rust Bucket

 Thruster for load, 5 reps, new pr 40lbs.

"Rust Bucket"

21 AbMat Sit-ups

15 Push-ups

9 Thrusters

4 Rounds + 38

Up/Down

 Oof up down when I'm still feeling the Monday wall balls on Thursday!

Duck Duck Pothole

 Ok Goose, but just sayin... the potholes are the size of Olympic diving pools.  2 rounds for time:

1K Bike

21 Push Jerks

180 Singles

Time: 12:02

Jerk Complex:

1 Push Jerk

1 Split Jerk

45lbs

Play Ball

 70lb pr on heavy set of 5 back squats.

When the WOD title is "Play Ball" you know those dreaded wall balls are just waiting for you.

3 Rounds for time (14:39)

10 Power Snatches

20 Box Jump Overs

30 Wallballs

Snatch Complex

 Always hard, had to put 1 extra pound on just to say I did.

"Amanda"

12-9-7

Burpee Pull-Ups

Power Snatches (35lbs)

I had 5 Burpee Pull-ups left.

Skill Saw

 1800M Row

225 Singles

Max Distance Dumbbell Bear Crawl (this was your score)

Score: 30 ft

The rest of the day has consisted of shoveling out more of our parking pad, and berm, giving the county back their snow!

And the score...

 All scores were due in by 5:00pm so...this puts me at #286 out of 862! Yeah, gives me a reference point for next year and hopefully I'll see improvement.

Weebles Wobble

 So you have to be an oldy in the 9:00am class even to know what Weeble Wobbles are!

15 Rope Climbs

100 Toes to Bar

50 Overhead Squats

Finished somewhere under 20 minutes (barely) I forgot to look at the time.

23.3

 Done! Score 125 reps, I had enough time to get a few more heavier snatches in, but I gave it a few good tries and couldn't snatch the weight. I am currently sitting at #273 for my division, that won't hold, but I'm pretty happy with it for now!

I Thought I Loved Snow

 Shovel shovel shovel… throw in some air squats

We cleared the stairs and all around the hot tub yesterday

It's a losing battle, the resort is even closed today. Lucky we have power and plenty of food, there is no gas on the mountain but all the roads are closed.

Grip&Trip

 Seems to describe current mountain living!

 Finished 14:20, toes to bar getting better. 

Max Driveway Shovels

Max driveway shovels for time @6:00 am or be brave, drive myself into town for 23.2.  I decided to go for 23.2, score 23.2A 114, 23.2B 51lbs. Yay it's done and now its the calm before the next storm.

Hunkering Down

 Wrapped up in a blanket watching 23.2.  The scaled version is burpees without pull-ups, yay, I'm down, the real question is can I get there before scores are due on Monday. We have about 1 1/2 feet of snow, it's still snowing, with blizzard warning starting tomorrow. R3 chain restrictions, that means more couch time and snacks.

"Lego Land"

 25-20-15-10 Burpees over the rower

450M Row

113 Singles

I just gotta say I am petrified to jump over the rower, I don't know what it is with me and jumping, I'm jumping over the bar now, but just had to say no and do a step over the rower.  I finished three rounds in the 20 minute time cap.

Overhead Squats

 ...and pull-ups, simple day, simply not simple. And the leaderboard has me confirmed as not last!  I am ranked 384 (scaled, W65+) because of ties I am ranked 384 but actually 706th, but, well, that's still not last!

Dinosaur

Finished!  If you didn't finish you were supposed to add 1 second for every unfinished rep.

80 lb set of three deadlifts.

 

Simple Counting

https://www.instagram.com/reel/Co1EpSRA40f/?utm_source=ig_web_copy_link 

Every damn time! Best laugh this morning.

Open Mind

 Partner workout: 30 minutes:

7 Push Jerks

7 Burpee Box Jumps

200M Run

Diane decided not to redo 23.1 so we partnered up for "Open Mind" 18 rounds 19 reps

23.1 Masters

 This was a great morning even though I didn't get very far.  I was kinda resigned to doing Foundations instead of Masters, the heavier wall balls were scaring me off, but.... I was convinced by outside sources that I could do this and my score would be way better in Masters than Foundations.  So here it is:

60 Calorie Row--no problem

50 Sit-ups--no problem

40 10lb Wall Balls, I never do 10lbs, always 6lbs, I guess I need to step it up to at least 8 lbs in workouts, but I got through it.

30 45lb cleans--problem, I got a set of 10, went back to get a few more before the time was up but I was done.  I didn't get to the jumping chest to bar, but I did them in the warm up so I was happy about that.

All in all my score is 160 reps which has to be certified then submitted.

Diane had a few whoopsies in her path today so I'm going tomorrow to score her do over.

Goat Day

Pick two: so I chose deadlifts and toes to bar to work on.  Deadlifts were meh, I didn't get close to my pr, but toes to bar I saw some definite improvement.  Tomorrow is the open, we'll know about noon what the workout will be. 

So here it is for my age group 65+ (ouch).  Update on how it went tomorrow.

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-up

Jackie

 1000M Row

50 Thrusters

30 Pull-ups (ring rows)

Remaining time: 5RM Front Squat

I really didn't think I'd be done with Jackie in time to do the front squats, but I did!  45lbs on my front squats, I should have looked at my stats, I've done 50 on a heavy set of 5 in the past.

Snatch

 Lotta snatches, 41lb PR

14+8 rounds "Hang Gliding"

4 Dumbbell Hang Snatches (each arm)

6 Toes to Bar

36 Double Unders

2+16

 5 Rounds x AMRAP 3:

3 Power Cleans

6 Push-ups

9 Wallballs

Score your worst round. And oh yeah I signed up for the open.

Back Then

 I never used to count the number of ski runs I did in a day, you just skied until you were tired or it was time to go home. Now...ask me, every time I go I can tell you exactly how many runs I did that day.  What is this!  

Maybe now that skiing until you are tired and go home is happening much earlier you gotta be able to say "I got 10 (or whatever number) runs in, it sounds good, right! Assuaging the aging ego.

We skied Brian Head on Wednesday, I love that place, it is really one of the funnest places to ski.  I probably wouldn't go since we have passes right in our back yard but Brad gave us tickets again this year for our Christmas present. With a stop at my favorite grocery store on the way home for my favorite junk food, it was a good midweek getaway.

Deadlift 1x10

 Well it's taken me a year but I can finally do a set of 10 deadlifts @ my body weight.  It's not my heavy set of one, but I did it!

The WOD was 21.1 with a 10 minute time cap, gotta love those time caps, cuts a few reps off.

3 Rounds:

10 Dumbbell Strict Press

10 Dumbbell Hang Power Cleans

75 Singles

Rest 1 minute

3 Rounds:

10 Push-ups

10 Dumbbell Shoulder to Overhead

75 Singles

"When Randy Met Nancy"

 I'm not sure about Randy and Nancy... 

75 Power Snatches: 25 lbs.

Rest 

5 Rounds:

1000M Bike

15 Overhead squats

I got 4 full rounds and another 400M or so on the bike into the 5th round.

"Team Damn Diane"

 I was not going to CrossFit this morning until I got a text from Diane, "Are you going, it's a partner workout?" I did go, we did 180 calorie row, 90 deadlifts and 135 pushups. I had to laugh when I recorded the workout, "Team Damn Diane" is really the title.  Thanks Diane!

We were coming home from Mammoth this week I got a call from Cleve; Siouxland Charters is open.  What does that mean?  Well I'm learning, see when you register for RAGBRAI you also need to register for a charter service if you want to be just a little more comfortable and have luxuries like charging stations, extra baggage, etc.  The charters sell out very fast so I immediately pulled over somewhere on 395 and got registered.  This morning I organized my cycling gear, but still haven't got back on the bike, training plan officially starts this week.

Heavy Set of One

 Heavy set of one front squat 60 lbs

WOD 22.3: 12 minute time cap

I got as far as 14 burpee pull ups.

Ride the Pine

 5 Rounds:

10 Dumbbell bench press, I did 15 lbs, the jump to 20 sounds big, but 15 was ok.

200 M Farmers carry, same comment on the weight.

20 Cal Bike

Bane

15 lbs on the dumbbell push presses. Had to take the Macho Man down from 35 to 25.

 

Snatch Complex

 Mostly lifting day--40lbs snatch complex, 25 lbs for the WOD "Snake Bite".

Bench Press

 65lb PR today for me! Now back to work on Valley View, please remind me I don't need more projects in my life.  It's almost ready to go live and today the lock decided to quit, it's not batteries so...

Snow....

 I have a greater understanding of the snowbird life, that's for sure.  The streets around our house are plowed but icy, and they're hilly. This morning I went to leave early for CrossFit but it was a no-go.  There was a truck stuck down the street and I decided not to even try to go the other direction. So more shoveling for me, probably a good thing anyway, it really needed to be done. Definitely putting that "functional fitness" to work.

75 Hard requires a progress photo every day, so this is it for today!

19.5

 33-24-21-15-9

Thrusters and ring rows.

Time: 18:11

Best out of Three

 3 Rounds x AMRAP 5:

3 Box Jumps

6 Dumbbell Snatches

9 Hand Release Push-ups

4+3 4+3 4+4

"Lost in the Sauce"

 Row, Overheard Squats and Dumbbell Pushpresses, 4 rounds with a 3 minute rest in between rounds. You only score the Dumbbell Pushpresses, I didn't get to them the first two rounds, final score 10.

I'm waiting for a little more sun to do a little more shoveling.

Marston

 Deadlift 1x5=105lbs

WOD: Marston

AMRAP 20

1 Deadlift (95lbs)

10 Toes to Bar

15 Bar Facing Burpees--5 rounds + 17 reps

My win today was jumping over the bar for all of my bar facing burpees.  The weather is still bad I need to find a little emotional strength to get my outdoor 45 in.

Nasty Girls V2

 Done, the nasty today is the weather!

Day 7

 So far so good.  Yesterday was tough, I did CrossFit but we went out for dinner, the food was incredible but I think I did ok trying to stay within Hard75 parameters.  We had a gorgeous 45 minute walk in the desert after, so I'm calling it ok.  As much as I like snow; to be away and warm was good for the soul.  This morning I did a 45 minute Yoga with Adrienne, and will probably get a walk in after lunch. Just plodding away for 68 more days. I'm hoping to do more skiing next week when crowds thin.                            

Today I Could Count

1 2 3 4 5 6 7 8 9 10 reps for time of : Dumbbell Squats and Bar Facing Burpees

Followed by: 1 Rep Max Clean----50lbs for me today.

Outdoor workout:  Shoveling snow (again), I don't mind it since I can call it an outdoor workout. 

Yoga

 CrossFit and outdoor Yoga.

Day 3 75 Hard

 Productive morning today, Crossfit, groceries and an outdoor walk.

"Lets Bounce"

150. 120. 90. 60. 30 Singles

50. 40. 30. 20. 10 Wall Balls

25. 20. 15. 10. 5 Hang Power Snatches

25 minute time cap, I didn't finish the last Wall Balls and Hang Power Snatches

Shoveling Snow

 Part of 75 Hard is one 45 minute outdoor workout.  I didn't choose a very good time of year to start this.  Yesterday's walk was cold!  Today after Crossfit I decided I would shovel the stairs and parking pad.  It was a lot of work but I wasn't cold.  

The Crossfit workout was good as always, 10 rounds + 11 reps.

New Year

Day One: 75 Hard, Crossfit (lots of front squats) and 45 minute walk outside. 75 days, stick to the plan 7 days a week no cheating or you start over...might take me the whole year.