4 Days

 4 Days this week achievement unlocked, deadlifts and row.

Movement Achievement

 My app says I hit a movement achievement on my squat snatches, all good, I was honest with my app about  how much weight I snatched so there you go, I'll take the achievement.

TTB/BBJO

 Cactus injuries aside--back to CrossFit, toes to something, not the bar and burpee box jump overs.

Score: 48 Burpee Box Jump Overs

Cactus

Push Press

5-5-5-5-5

35-40-45-47.5-45

I was cleaning the van after CrossFit and fell out the door into the cactus.  ProTip:  don't fall into cactus.

Front Squats

 5-5-5-5-5

I got stuck at #5 on the first set so I was hesitant to add more weight, but what's to lose?  With some encouragement from my partner we did 45-45-45-47.5-50, the last set went better than the first. 

My new paddle came, it has more power than my other paddle but the other one has more control.  It'll be fun to play with both of them.

Josh

 10:25

and-----10 Hang Squat Snatches

Lost and Found

Played a lot of pickleball this weekend, and managed to lose my paddle, as only I can do.  Who loses their paddle?  I ordered a new paddle shortly before the old one was found.  Darn /s. I played today with Craig's extra J2K which plays a lot like my Double Black Diamond (minus the pink!). I ordered the Ruby, supposed to be better for spin, we'll see, the spinner probably has something to do with that.

20:01

Row Thrusters Pull Ups---I need to not let the volume scare me so much and just try heavier. 

Pickleball

 It was a lot of running at CrossFit or pickleball with the old guys, they were kind to me.

But Can You Squat Snatch?

 No, no I cannot but I made 15 good tries at it this morning. Followed by 8 min AMRAP 12 Alternating Dumbbell Snatches and 12 Burpee over dumbbells.  3 Rounds + 17

2 Minute Rest

 I love rest programmed between rounds but with 4 rounds of 1 minute bike, 1 minute deadlifts who really needs that rest anyway? ME! Don't let that WOD fool you.

Total score bike cal and deadlifts: 75

2nd Tournament

 I woke up this morning thinking, "I am never going to do this again!"  I left this afternoon saying, "When's the next tournament?" I played rotating doubles and had a great time, I already knew two of the players.  I think I was third.  Mixed doubles we only won 1 game but all the games were very close and we both had some excellent shots.

65:06

 One of those 12 Days of Christmas type workouts, it really took me that long.

Bring Sally Up

Three minutes of back squats with an empty bar to Bring Sally Up, Bring Sally Down couldn't be too hard...yeah....and the warm up began with an 800M run.  All to bring us to a WOD that wasn't too bad.

5-5-5-5-5 Back Squats, my heavy was 50lbs, I can do heavier singles but not sets of 5. 

Death By

 Clean and Jerks

Minute 1=1

Minute 2=2

Minute 3=3  etc.

I got five rounds + 3 @ 50 lbs, when I was done, out, "deathed" I did a few clean and jerks @ 55lbs, I still can't clean 60.

3 150M Farmers Carry, 40lbs.

5 RFT

 9 Deadlifts (85lbs) I could do all the rounds unbroken, so heavier next time.

5 Wall Walks (I only did three)

Time: 12:04

I Liked It

Being removed from the workout a few hours I'm actually thinking I liked it, not so much when I still had what seemed like too many rounds left.

5X AMRAP 3 Mins: Thrusters and Lateral Burpee Over the Bar

Rounds were cumulative, picking up where you left off after a three minute rest between rounds.

7 Rounds even, 30lb Thrusters

Wittman

7 Rounds:

15 Kettlebell Swings .5 pood

15 Power Cleans 35 lbs

15 Box Jumps 12"

Finished 5 Rounds 20:19

Good day of pickleball yesterday, played at Sunrise, nice facility and fun partners. 

13:22

 Push Press x3 50lbs

3RFT 

Run 400M

15 Banded Chest to Bar Pull Ups

Time: 13:22

All The Running

Clean & Jerk 1x1--55lbs (I think it should be better by now--)

3 RFT 

400M Run

10 Clean & Jerks--35 lbs

10 Bar Facing Burpees

Time:18:10

When I drove up I saw 5:00am running, what.... I didn't look at the programming close enough, yes there were 3 400M runs plus the warm up runs, I did all the running.  

Supposed To

 We were supposed to do 50 dubs in each set, I did:

5 7 7 9 9

and I'm quite happy about that.  Wall Balls were supposed to be 40 in each set, I did:

20 20 20 20 20

Ok maybe could have done better there.  Alternating Dumbbell Snatches should have been 30, I did:

15 10 8 3 3

Total 173, probably will be the lowest score of the whole day, maybe I need a few participation points!

2000M Row

 I was looking for an old benchmark and couldn't find a score with a standalone row.  

Today:  11:21.1

Worked on pull-ups.

Chill Lifting

 7 Heavy Deadlift rounds with 4 minutes in between.  I'm down 12.5lbs from my pr, but that was all I could do today. 125lbs. Trying to be more consistent, but being retired is just plain busy. Ring dips in between lifts, I didn't count them.

Squat Cleans

 So the whole squat clean move is hard for me to put together correctly, however my squats are becoming a thing of beauty.  Ok--not really I didn't video them and nobody told me that--I just feel it. Must be so!

Ring rows subbed for the pull ups.

5X AMRAP 

6 Squat Cleans

12 Pull Ups (ring rows)

No Complaints

 It's a good thing I did that "training run" on Sunday.  

Todays workout was: AMRAP 25

400M Run

Double Dumbbell Farmers Carry 100M (20lbs ea)

Alternating with a sled push/pull 100M after each run.

I got 4 Rounds plus 1 run. This was a fun workout, I haven't used the sleds before and it was fun to see that I actually could do it. The runs went ok too, totally not me to not complain about running.

Mid Court Crisis

 Those down the middle shots--they end up being mine every time, and I miss them every time.

Plan vs Reality

 It was supposed to be 2 minute walk, 30 sec sprint.  Reality 2 minute walk 30 sec jog.  My brain always thinks it wants to start running again, and maybe do the St G half next year.  My body says, "fool".

45 minute run walk, beautiful morning.

5X AMRAP 2:30

 9 Thrusters

9 Toes to Bar

2:30 rest between rounds, someday I'll say easy peasy!

I got 8 rounds plus some amount I've forgotten, I think 25.

Nate

 It may have been scaled and look nothing like Nate, but 17 rounds + 2 of

2 Ring Rows

4 Push ups

8 Kettlebell swings (1 pood)

10/23/24

My morning walk.

 

Targets

 7 Rounds

Echo Bike Calories--4

Burpee to Target-- yay I could actually jump and hit the bar

Wall Balls to Target--not yay but I did hit a few

I think I got 132

Memory Training

 

So much to remember, last week I got to class without my paddle...well you know it was a busy morning and I got distracted and....this week my paddle went with me. What was the score again, and am I 1 or 2?

3X

I actually got  to CF 3 times this week, must be a new recent record.

5 Rounds 1 Minute stations

Banded Pull Ups

Weighted Sit Ups

Wall Walks

The wall walks were killer, I could get two and start the third, but not finish, not because of the time, my arms just couldn't do it.

Total Reps:  118 

Pipes and Sand

 Well a PVC pipe filled with sand is a step up from PVC pipe no sand!

5RFT

400M Row

15 Overhead Squats

Time 18:25

Before the WOD we did Hang Squat Snatches with two overhead squats.  They're just a struggle even with a light load.

14"

 AMRAP 2:30 Deadlifts and Burpee Box Jump Overs

2:30 rest between rounds. My achievement for today was using a 14" box for the first round.  I'm not afraid of it anymore and maybe next time I'll add two more inches.

Score: 10 rounds + 12

Schedule

Pickleball class this morning was very good, I seem to always need to repeat the basics.  Mary invited me  to move to the advanced class on Fridays, I would like to do that, then I could play with a group that plays every Monday the same time as my class, I would not like to do that because...skills.  I know I should make the change to get better.

1st Tournament

 Today went way better than I expected, I was definitely outside my comfort zone but had a great time.  The four ladies I got paired with for rotating doubles were great fun, and can I just say, "Never underestimate a Margaret." I won two and lost two, for me that's a win.  Mixed doubles didn't happen until noon and it was well over 100 degrees so not as fun. We played six games, the winning stats were not so great but we did win some and had double digit points in the ones we did lose.

Chair

 I bought a new chair--yeah that's a pickleball thing.  Not nervous about tomorrow, no, nope, nah...

Today and Yesterday

 Is last minute practice helpful?  My brain kept trying to remind me how to hit the ball and I would miss, I gotta trust the muscle memory and not think, when I don't think I play better.

Rhyme or Reason

 Decided not to go to CrossFit and work on my pickleball a little in light of the fastly approaching tournament on Sunday.  My play this morning was stellar!  If I play like this on Sunday I will do OK ish, unfortunately there seems to be no rhyme or reason to why I have a great pickleball day and a day when I can't even get my serve in or return a dink.  Who knows what will happen on Sunday.

Angie

 100 Jumping Pull-ups

100 Box Push-ups

100 Sit ups

100 Air Squats

Air squats were not as deep as they should have been, my perpetual problem.  Time: 25:26

October Pickleball

 Off to a good start with a new class.

Choices

 This morning:

Walk or

CrossFit (row and run, who needs that? Oh yeah, probably me)

Pickleball--what would you do?  Me too! Pickleball it was, and I can't say my play was stellar, I was really struggling this morning but it was fun.  This weekend is the first annual St George Weekend Family Pickleball Tournament, ok I just made that up and they don't know about it yet, but I told them all to bring their paddles.  I'm putting myself in the play Brian and Kyle bracket after they run the marathon.  It probably won't help.  My today project is to put together a grab bag of prizes for the grandkids every time they score on Mimi. Super grand prize if they can score on Papa.

Front Squats

 Front squats 3-3-3-3-3 took my weight down a little for the last two sets. Mostly just posting to say yeah I was there.

WalMart or Crossfit

Bet you wouldn't guess I'd say Crossfit.  Walmart with these two cutie pies is a workout! This morning was my last pickleball class for September, I had a great private lesson.  More lessons in October.

3 Days

IYKYK

3 days of Crossfit this week, that's probably more than I did all last month.  It's good to be back, but I'm in a world of hurt.  Little road trip to Brent's, he said his gym has a mobility class on Sunday, I might be able to drag myself there, but it's looking like a few days of pickleball.

Row Cindy Cindy Cindy

 That about sums it up, row plus 3 rounds of Cindy equals 1 round. My math during a WOD is not good, but CrossFit has a few math issues also....

Fall

Back to Crossfit this morning, registered for October pickleball, registered for rotating doubles in addition to mixed for the tournament (not sure that was a good idea, there may have been a little persuasion!) 

Committed

 Sent in tournament registration....why?  I was hoping it would be single elimination, but I'm not so lucky, looks like round robin.  More suffering...

Walk

Picking up my pace a little.  I went out this morning and had to go back in for a warmer shirt, that was a nice surprise. 

Class

 Today I started Mary's pickleball class again and it was very fun, but it just makes me realize how my skills are not really progressing. Mary is also talking me into doing the tournament she is running in October, that is really soon, I said I would in a moment of great weakness. Now I have something new to stress about!

Pickleball Weekend

 It was bad, I was so not ready to go back to CrossFit ever!  As I'm walking in someone coming out told me how wicked the workout was, I specifically picked it to start back because it didn't look too bad.  It was, she was right. There was a 250M cool down walk at the end, I got a few feet out the door and couldn't even do it. But I was there!  I enjoyed just doing walks the last few weeks, why is muscle so damn important. I probably won't go back until Tuesday because there's no way I'm doing a hero WOD on Monday.  Looks like it'll be a pickleball weekend.

Pickle Ball Morning

 Went at 6:00am, played for awhile, called it good.

Vegetation

 5 rounds of Bike Erg Cal, Ring Muscle Ups, Dumbbell Box Step Ups, scaled, yes very scaled, I think I got 127.  Now it's time to veg and watch the  CF Games.

Front Squats and Dubs

 Front squats were ok, not a PR but elbows higher.  Dubs went better, I can string together a few single, single, dubs.

Heat+Pickleball+Crossfit

 I haven't played Pickleball in at least three weeks so I went very early this morning to play, it was already hot, then I went to 8:00am CrossFit, it all adds up to a very bonky result.  I did play better than I expected at Pickleball, worse than I expected at CrossFit.

Row and Box Handstand Push Ups

 Time: 15:10, ok workout, totally survivable. 3 RFT

Cherry Picking

 Yeah--I've been cherry picking CF the last two days.  I liked Monday's workout a lot, but not so much Tuesday and today so I did a little yoga and walked.  Gotta summon the mental fortitude....

1 Rep Max

 3-1 Rep Max lifts today, 2 PR's.  Well that surprised me for sure.

Back Squat: 65 (no pr)

Shoulder Press: 52.5

Deadlift 137.5

Dumbbells

 Ker wrote us a dumbbell program for quick workouts while we're gone.  Done + a zillion steps.

The Why

 

May and Ally

  

May and Reese

So many answers to the "why" question right here.  Why I exercise. (Do you know how hard it is to keep up with them!) Why we bought Cabin #11, that may never see all the renovations, but it's the process. The opportunity for the grandkids to have that special place their parents did. It's the "where" too, where those favorite memories are made and life is so simple.

And cousins....

2018 Regional Event 4

 9:00 minute time cap--my time 12:32 gotta hate it when they don't call you out on those time caps!

2 Rounds

10 Snatches

12 Bar Facing Burpees

Lighten your snatches and do 2 rounds all over again.

Daniel with a Twist

 Todays WOD was Daniel a hero workout, but we subbed jump rope for the run because of the heat.  By the time I scaled a few more things I'm not sure the workout was recognizable!

50 Jumping Pull Ups

250 Singles

21 Thrusters

150 Dubs--I did two minutes of dub practice and got a few!!!!

21 Thrusters

250 Singles

50 Ring Rows

My thrusters weren't heavy but I feel like I was getting a full squat so that's a little progress.  And dubs...the ever elusive dubs. Time: 22:39

Row to Nowhere

 It was an all row morning so.....pickleball for me.

Shoulder Press

Every 1:30 for 9 min

45lbs

AMRAP 10

Weighted Lunges

Wall Walks

Vups

2 rounds + 8 

Power Cleans

 5-5-3-3-3-1-1-1-1

40-45-45-50-55-60-65NR-62.5NR

Leaves me at 60lbs

Fight Gone Bad

Score 161, okay really that's not accurate but it's my best guess.  It's a pretty good workout because it's only a minute at each station, a very long minute though. So it's 3 rounds of:

Wall Ball

Sumo Deadlift High Pull

Box Jump

Row calories 

Row/Snatch

 30-25-20-15-20-25-30

With a row in-between, I should have gone heavier on the snatches but was a little intimidated by how many there were. 

3 RFT

 10 Jumping Chest to Bar Pull Ups

20 Hand Release Push Ups

30 Dumbbell Front Rack Walking Lunges

Someone before class commented that the workout didn't look too bad, I agreed only to have to be wiped up off the floor.

Wait...

 I thought 8:36 was today's score, clearly my short term memory is shorting, as that's what I have down for yesterday.

Randy--75 Power Snatches with an incredibly low weight on the bar, I can't even mention it.

8:36

 Time this morning for "Diane"

21-15-9 reps deadlift and handstand box walk

Last

 I went to Brent's last CF class at CrossFit Crescent Coast, it was a good class, hard as always, especially when you're used to a little different programming. Made our way home and this morning was my last Pickleball class for now. I've learned a lot and have lots of practicing to do. I would like to continue the classes, maybe in September.

Muscle Memory

 Rapid fire serving this morning to work on muscle memory, best not drop serve practice so far. 

Round Robin

 It was a good morning, Craig played in a round robin tournament and won his division, while I had a great morning of recreational play, learning a lot from various partners and playing ok.

Chipper

 Chipper of a workout, less chipper me.

50 Weighted Sit-ups

40 Overhead Squats

30 Burpees

20 Box Handstand Push-ups

10 Ring Rows

Time 15:30 Some days you just have to prove to yourself you can do this, you can chip away at it.

3-3-3-3-3-3-3

  Power Snatches, heaviest 37.5

Complex

7 Rounds

4 Hang Squat Cleans + 2 Push Press

35  37.7  45 45 45 45 45 47.5

Not Bounce

 Worked on my not bounce serve in my Pickleball class this morning.  My bounce serve is ok, this one not so much. This was my second class with the city and I'm really enjoying the instructor and the group.

Pickleball +

 Played one game this morning before Crossfit, we lost 11-8 but played really well (well, you know not well enough but...) made some really good shots.

I was concerned about getting through the Crossfit workout today, it was toes to bar (ripped hands) and front squats--still feeling all those air squats from Cindy.  But as always I got through it, I did candle sticks instead of toes to bar and only 35lbs on my front squats.

30 Deadlifts

60 Toes to Bar (candlesticks)

30 Front Squats

Time: 11:10

Now I'm off to find the cutest ride-on carryons you've ever seen.

All Lifting

 Shoulder Press 1RM 50lbs

Push Press 3RM 52.5

Push Jerk 5RM 47.5

Hello Cindy

 So I bailed on Murph and what do I get, Cindy and ripped hands! 10 rounds + 25

Trail 5K

 

This morning was the 2nd annual Andrew Nettlebeck Memorial Run, I had the all the luck to get to do it with Diane. (We may have been so slow--no just make that chatty, that they ran out of medals by the time we finished!)

Lilacs, Hero Workout, Pickleball, Trails

 It's been a nice morning...todays WOD:

AMRAP20

6 Deadlifts

7 Burpee Pull Ups

10 Kettlebell Swings

200M Run

I got 5 rounds.

DT

 I had an old benchmark score for DT from December 2022 of 10:50, today I did 10:36, same weight as before but faster is good!

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

The hardest part for me was the cleans, the easiest was the deadlift since it had to be the same barbell for all three moves.  The Push Jerks went up surprisingly "easy".

Skill Work

 Squat Snatches

Power Snatches

Still after all this time trying to lay a foundation for doing this right.

Row, Row, Row

 

3 Sets 2000M Row with 4 minute rest between sets, I scaled the sets to 1600M so I wasn't rowing into the next class, or possibly tomorrow. Still I keep telling myself, "you rowed 3 miles" and each set was a tiny bit faster than the previous. Tiny victories.

To Murph or Not To

 Decided on not to. Nice morning walk and coffee.

15"

So you know that 15" box I was talking about yesterday, I got to face it again today. Yesterday I did one box jump before reverting to my trusty 12" box, today I was determined to do the whole WOD (10 minutes of burpee box jump overs) at 15".  Did I do it??? Nope, but I got the first seven out of 63 @ 15" before I choked.  Progress right!

13.2

 When I saw 75lb deadlift I thought maybe I could Rx this but.....we couldn't change out the bar or have two bars for the shoulder press, so 35lbs it was.  I do 12" box jumps, this morning when I walked in I was determined to do 15", I did one, yay, but then I completely froze and couldn't do another.

5 Shoulder To Overheads

10 Deadlifts

15 Box Jumps

AMRAP 10, I got 6 even

30-20-10

 30 Burpees, 30 Chest to Bar Pull Ups, 30 Alternating Dumbbell Snatches

Then 20, then 10

The hardest part was doing the chest to bar pull ups from a seated position and trying not to use your legs, it was wicked and exhausting.

Time: 17:32

6:00am

 Very early morning Pickleball today.

Sneaky, Sneaky

Crossfit this morning was supposed to be wall balls and deadlifts.  Wall balls are not my favorite but deadlifts are .....when I got there the whiteboard said:

Run 800

60 Kettlebell swings

Run 400

60 Kettlebell lunges

Run 800

So, ok it's done 24:28 

Last Lesson

 Today was our last lesson, it's too hot to set up a new series of lessons so we'll probably start back with Todd in the Fall.  Craig is doing an early morning series in May with the city, I'm going to do one in June.  We played four games yesterday and won 3, today we won three with another couple who are Todd's students.  So that's some progress, I played a game with Fermin a tennis coach before our lesson, this is my tidbit of advice from him "pinch the middle". 

My new paddle came while we were gone, I think I like it, it's only my second day playing with it but it's heavier and I have more control, but sacrifice a little pop.

OK

 We played OK, they played better.  Losses all around, but we are definitely playing better, definitely making some dumb mistakes and definitely a lot more to learn and practice.

Turns out

Maybe I just needed a little rest and time to sulk!  Played well today. 

More Bad

 More bad Pickleball, I went to the Sketchers store today (gotta blame it on the shoes) while I was there a child Facetimed me.  

Him:  Where are you Mom?

Me:  I'm at the Sketchers store.

Him: Mom, you are not old enough to be at the Sketchers store!!  (I am) Why are you there? 

Me: I need new Pickleball shoes

Him:  Don't you have Pickleball shoes?  You need some real court shoes.

Me:  But son, they even make slip on Pickleball shoes!

Him:  Mom you gotta get outta that store right now! Just order more No Bull's

Me:  Ok, I was just going to Costco anyway, I'm buying your girls the 20' Sea Serpent Sprinkler, which by the way is going home with you! (I also had to get them a 5 pack of Hello Kitty toothbrushes, while I was there. I don't know how I end up coming home with "stuff" but those toothbrushes are very cute!)

No shoes, but I could take up running through the serpent sprinkler as my next sport.

When It All Comes Together

 Or not!  After Pickleball camp and 9 out of 10 of our private lessons our skills were coming right along, especially with lots of practice almost every day.  Well today it just all went backwards, at least for me...it was one of those days where I just couldn't even hit the ball.  I think I need a new sport.

Pickleball Shoes

 We had a very good Pickleball Lesson today and an open invitation to play at Sun City whenever we want. I'm trying to solve my ongoing shoe issues, should be a fun problem to have right?  My first pair came up too high under my ankles, so those were not good.  Pair #2 NoBull court trainers, I really, really like this pair, it's comfortable under my ankles and I can use them for CrossFit, my only complaint is they are very hot.  They're not mesh and have--I'm not sure how to describe it but a dotty fabric upper which looks really nice, but doesn't breathe and recently the toes on my left foot have felt a little pinched. Pair #3 a pair of hot pink Babbolat's.  Known for being cut low, no problem with the ankles, but also a little on the narrow side, ok, but just not "the" shoe. Pair #4, reviews said cut wide and high in the toe box, sounded good but didn't work for me.  The Tyrol Strikers are heavy, clunky, stiff, and still irritated my toes.  I'm  on the hunt for the perfect pair with no toe squish.  I think I'm ordering a pair of Nike's next and there is a Sketchers store I might check out.

Old Men of Hampden

 

Ally promised Craig she would hook him up with old men pickleballers.  So there you go, even won his matches. First time playing indoors.

19:19

 Row, Deadlift, Burpee a lot of each! Deadlift felt heavy today, 50@75lbs even though I did 50@95lbs for the open.

5 RFT

 Dub Practice

30 Box Jumps

20 Kettlebell Swings

It was nice not to be squatting after yesterdays wall balls! Pickleball lesson this afternoon, Craig got a new paddle and for awhile I had the new paddle disadvantage advantage, sadly for me when I play against him he is quickly adjusting.

Karen

 It's called Karen, translation:  150 Wall Balls, who does 150 wall balls?  I got to 100 it was my goal but I knew I could do the rest, I just didn't want to.  I finished all 150, Time: 12:32.

We also worked on Pistol Progressions which I haven't done, you gotta start somewhere.

Bench Press

 I haven't done bench presses in a long time, and while my numbers were less than impressive it was good to get some fresh stats in the app.

EMOM

 21 minutes

10 Calorie Row

5 Hang Power Cleans (30lbs)

Rest 1 minute

23.4

 Woke up this morning to a text from Brent, he just finished 23.4 and puked.  Hmmm well we'll have to see how this one goes.

5 Rounds of thrusters (35lbs for Masters scaled) or wait was that Foundations weight? I'm not sure, but it's what I did, so 10 thrusters, 10 jumping pull ups etc for 5 rounds. 

Rest 1 minute

5 Rounds 7 thrusters (45lbs) and jumping chest to bar pull ups

My score was 110, I got all of the first 5 rounds done, one set of the heavier thrusters, and some really good attempts at jumping chest to bar, so close.........

7 RFT

 1 Rope Climb

10 Wall Balls

15 Kettlebell Swings

20 Dubs

Better at wrapping the rope around my foot and getting that first step up, 6lb wall balls, I'll start working on the 10's.  18lb kettlebell swings, weight was ok, could probably do heavier if it's not too big of a jump. Good workout this morning.

Betty

 10:33 with a riculously light weight for the shoulder presses.

483

 RX masters was 95lbs for the deadlift, I thought it would be 125, so this was totally doable, I got 4 rounds + some row points.  I didn't attempt dubs, I may try it again with dub attempts or just call it good.

24.2

Row 300

10 Deadlifts

50 Singles

Scaled Weston

 3 Rounds=26:14 time

Row

Farmers Carry

Waiters Carry

26.2-the announcement is out, AMRAP 20

Row 300M

10 Deadlifts (95 lbs for scaled)

50 Singles (that's scaled 'cause dubs is not happening)

I'm concerned about the deadlifts, I can lift 95lbs and probably do a few sets of 10 but past that I'm a little worried. We'll see.....it's the open is what they say.

1-1-1-1-1-1-1

7 Clean and Jerks, max 55lbs, I couldn't do 60 and couldn't do any dubs today either! On a positive note, I'm still losing most of my pickle ball matches.... but I am making some good shots.

Thruster PR

 52.5 for my 1 rep max, it's heavier than 51!

155

That's it, that's my score for 24.1.  It's your time (with a 15 min time cap) or number of reps.  I did not get clear through it, so that's my reps.  I'm ok with it.  I always use 15lb dumbbells but tell myself every time I should step it up to the 20's.  Today's Masters weight was 20lb and I would get way more points doing Masters than if I did scaled with the 15's.  I wan't sure I could do it, but I got farther than I expected.

24.1

 Come on...make that announcement, I gotta go to pickle ball! Ok got it!  I can do this, I just haven't found what the Masters weight is, I'll have to find it later, but I'm actually excited about the workout.

Knee

I wanted to go to CF this morning, it was deadlifts and dubs, not a bad workout, but my knee has decided to bother me.  I think it's the sudden turns in pickle ball, but regardless I suppose I should give it a rest. It was a beautiful morning for a nice walk. 

Squat Snatches

And Ingrid.  Still not liking jumping over the bar.

10 RFT

3 Snatches

3 Burpess over the bar

Time: 8:32

*******And we won some games tonight.  Lost 5-11, Won 11-5, 11-8, 11-6 

I'm thinking the secret to our success tonight was the neighboring courts playlist, pickle ball music perfection!

Way To Start The Week

 Hero WOD

White

5RFT

3 Rope Climbs

10 Toes to Bar

21 Plate Overhead Walking Lunges (15lbs)

Run 400M (300 for me today)

Time: 29:21

*****Closest yet on my toes to bar, still aways to go but progress.

Pickleball scores today 3-11, 5-11, 8-11 those right down the middle shots are killing me.

Lesson 4

Worked on movement and my newfound serve which has suddenly disappeared. Two doubles games after, first one 11-5, second 11-9. 

3 RFT

 3 Rounds:

10 Clean and Jerks (35lbs)

50 Wall Balls

Time: 16:31

WooHoo

 Got to ring that bell today!  Got dubs, well you know a few, but....hopefully I can begin to put them together. Practicing dubs instead of doing 1 1/2 singles in a WOD has been frustrating, but finally paying off.

AMRAP 15

50 Dubs (dub practice)

12 Chest to Bar Pull-ups (jumping)

50 Dubs

12 Toes to Bar

3 Rounds + 54

Pickleball this afternoon and then to watch Kael run the 800, 1600 and 3200 at DHS.

Post Pickleball

 Savoring post pickleball peanut butter and Nutella straight out of the jar with a little sea salt, yeah that's being present, in the moment. 

Tuesday

Keeping my eye on the sunset, instead of the ball.

 

.5 Pood

20 Kettlebell Swings 18lb Kettlebell

400M Run x 5

Scaled the run to 300M Time:  17:46

Pickleball this afternoon, went pretty well.

Lesson 3

 Another great lesson, 2 sets after with Todd and Robert.

Judgement

So if you consistently choose against your better judgement, do you really have better judgement? Nope, probably not.  Signed up for the open today. But hey there'll be tacos and t-shirts so there's that!

Deadlift 5-5-5-5-5

Heaviest round, 110lbs.

6 Rounds

 AMRAP

15 Dumbbell Push Press (15lbs)

12 Jumping Pull Ups

150M Run--that's just about the distance I like!

Pickleball tonight--he signed us up for a league, I am so not ready for that.

A Lot of Drills

 That's all we did today, so I can't brag about my continuous losing streak!

Functional Fitness

 Functional fitness means I can shovel snow.  I would rather be doing other things.  

Common Denominator

 We had Lesson 2 today.  It was very good, and we played 3 doubles sets changing up partners.  The common denominator in all three of my losses with my partners was me.  I'm not sad about it though, I think I played fairly well, all things considered.  Can I ever practice enough?

5-11

 Yeah and I'm grumpy about it.

Juliana

 Juliana is the name of my mountain bike which I have totally neglected for quite some time.  I got her out this morning and rode some of the streets nearby just to get a feel for the bike again.  Every time I ride after not riding for a long time I am amazed at how fun it is and try to remember why I haven't ridden in a long while. Next ride is going to be the trails near our house.

This afternoon we had to call our pickle ball game, after some practice I was up 7-4 but the wind and the clouds are really kicking up.

Lesson 1

 We had a lesson at Sun City PD, they have really great courts.  The lesson was very good, I only had a little dread going in, not like pickle ball camp.  He literally fixed my serve in like 5 minutes, now if I can just keep that consistency going when I practice tomorrow. I'm actually looking forward to practicing this week.

Pickleball Today

 After 45 minutes of the wind blowing our balls into the neighbors court, much to their delight we called it good. First of ten pickle ball lessons tomorrow, somebody keeps trying to get me better.

That Bored

 It's snowing a lot in Big Bear so I'm just really glad we're not there, but we have rain here in the desert so it's just a little boring.  Adding to the boring is the fact we've been trying to eat more protein so there's no great munchyish food in the cupboard. So.....I decided to find a recipe for protein chocolate chip cookies and venture into the kitchen. 

Now as far as my kitchen skills go I'd rather clean, dead lift, bench press, push up, run a 5K, no wait on that 5K I'll make those cookies.

So here's my first batch of cookies. Recipe here: https://eatwithclarity.com/chocolate-chip-protein-cookies/

I had some monk fruit sugar I substituted for the regular sugar, otherwise followed the recipe as written.

They turned out looking good, and tasted good, slightly cakey, surprising since there is no flour in them. 

These (Round 1) are supposed to have 14g of protein per cookie, not bad!

So I found a bag of Kodiak protein flour in the pantry and decided to go for a Round 2 to see what would taste better.

The second batch looked ok, not pretty, they flattened out a lot in the oven and tasted ok.  I don't know what the protein numbers are, but I don't think it's near what the first batch is.  The first batch used protein powder as a base.  So this all led to the third batch....no protein numbers, just a good ole Mrs. Fields knock off recipe. https://www.averiecooks.com/mrs-fields-chocolate-chip-cookies-copycat/

They actually are a little puffier than they look in the picture, as for the taste....well if you really want the grams of protein definitely use the first recipe, but if you just want to enjoy a great chocolate chip cookie, go for the last one, forget about protein and enjoy, don't even bother with the second recipe.

Respectable

 I lost 9-11, I'll just call it a respectable loss and choose to be happy about it.

Saturday@The Courts

Just when I've resolved I need to find a new sport that better supports my lack of skills...I play really well.  Can I repeat it tomorrow?

 

30 Minutes

Alt EMOM

10 Chest to Bar Pull Ups--banded

12 Dumbbell Walking Lunges

10 Burpee Box Jump Overs

It was a long 30 minutes, after a few rounds the numbers were scaled out of my slowness.  The only time there was a little rest was between the walking lunges and the burpee box jump overs, and that quickly went away with more slowness. In hindsight--great workout!
 

Heavier

 

Stupid number of deadlifts, slightly heavier than I usually do in a WOD, but as always not as heavy as I wish I could do. As always, heavier next time.

Squat Day

 5-5-5-5-5 Front Squats with a lot of snap crackle and pop......

40-45-50-55-60

Not a PR but I"m happy with it and my wrists held up better than usual. Form is getting better too.

Is Your Refrigerator Running

 

5 RFT

200M Run

15 Pull Ups (banded and ring rows)

Time: 11:45

Power Snatch 3x1

My last recorded power snatch was 35lbs, today I did 40 with pretty good form, 45 with mediocre form (pushed the bar up at the end) and 50 with crappy form, missed the first try second try I got it but I'm not sure it's countable, so let's just say 40lbs

Thursday

 

Today was a fine, great day of pickle ball.

Pop

 Pop went something when I was kicking up for handstand holds.  It's feeling a little better now, but kinda radiates down my leg.

5 RFT

12 Deadlifts

Wall Handstands

Dub practice

Finished, somewhere in the 20 minute range.

Thrusters

 50lbs on my heavy set of 3, 55lbs on a heavy set of 2.

2017 Qualifier

 100 Dumbbell Snatches

80 Cal Row

60 Burpees

40 Muscle-ups

I did all the dumbbell snatches @15lbs (note to self-do 20 next time)

My rower display wasn't working this morning so I asked the coach to give me a time--he said 4 minutes, yeah I was pretty happy about that!

Burpees--done

21 attempts at ring muscle up

It was a good workout and I'm glad I was there, especially as I was walking out the door.

My Nemesis

I was going to say overhead squats are probably my nemesis, but in reality I guess all of the lifts are. They're never conquered, you just keep adding weight (hopefully...I've been subtracting lately). Today wasn't heavy, but the squats were lower and I didn't drop the damn bar even with a few plates on it. 

KISS

New Year Goals=KISS

1) Lift Heavy

2) Meet Protein Goals 

That's it should be easy in the simplicity!

Today:

3 Rope Climbs

5 Wall Walks

7 Deadlifts

5 Rounds + 4 Wall Walks, should have gone heavier on the deadlifts