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.
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!
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.
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.
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)
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.
Those down the middle shots--they end up being mine every time, and I miss them every time.
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.
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.
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)
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
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
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.
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
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.
I bought a new chair--yeah that's a pickleball thing. Not nervous about tomorrow, no, nope, nah...
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.
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.
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
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 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.
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 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.
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....
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!)
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...
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.
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!
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.
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 were ok, not a PR but elbows higher. Dubs went better, I can string together a few single, single, dubs.
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.
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....
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
Ker wrote us a dumbbell program for quick workouts while we're gone. Done + a zillion steps.
And cousins....
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.
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
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
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.
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.
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.
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.
Rapid fire serving this morning to work on muscle memory, best not drop serve practice so far.
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 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.
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.
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.
AMRAP20
6 Deadlifts
7 Burpee Pull Ups
10 Kettlebell Swings
200M Run
I got 5 rounds.
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".
Squat Snatches
Power Snatches
Still after all this time trying to lay a foundation for doing this right.
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!
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 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
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
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.
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.
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.
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.
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.
Ally promised Craig she would hook him up with old men pickleballers. So there you go, even won his matches. First time playing indoors.
Row, Deadlift, Burpee a lot of each! Deadlift felt heavy today, 50@75lbs even though I did 50@95lbs for the open.
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.
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.
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.
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.........
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.
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
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.
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.
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.
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.
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.
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!
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.
Worked on movement and my newfound serve which has suddenly disappeared. Two doubles games after, first one 11-5, second 11-9.
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.
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.
20 Kettlebell Swings 18lb Kettlebell
400M Run x 5
Scaled the run to 300M Time: 17:46
Pickleball this afternoon, went pretty well.
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.
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.
Functional fitness means I can shovel snow. I would rather be doing other things.
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?
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.
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.
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.
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.
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/
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!
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.
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
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.
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.
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.
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
