AMRP 30

 3 Wall Walks

200M Run (subbed .6 bike)

1 Deadlift (125lbs)

9 Rounds + 1 Rep

This was a good one, my wall walks went really well.

Progress is Not Linear

 Today I was able to bench a heavy set of 5 @65lbs, not a pr on the weight but on the reps, so that was encouraging for me to push my weight up a little on a heavy set of 1.

Yesterday during chest to bar practice I was able to do chin ups, I don't know where the hell my pull ups went but they're half gone---but thinking positive and feeling good about the chin ups and good chest to bar practice with a mixed grip. 

Progress is not linear.

Muscle Power

 3 RFT

25 Power Snatches

50 Dubs

15 Chest to Bar Pull-Ups

Time: 15:34

The power snatches were a combo of muscle snatch/power snatch but I could jump a little today.

Single Leg Singles

 Front Squats: 15-12-9-6-3  9:01 with some dubs in-between sets, since I'm struggling to jump I did single leg singles, it was that or bike, no to the bike.

Hit a lot of balls this afternoon, I'm working on returning the shots slammed at my feet, it's getting better.

Muscle Snatch

 Should have been power but....

42.5

Today's Win

 Almost two years ago I popped something doing handstand kickups, I have probably done a few since then but have been very hesitant.  Today I was able to do them confidently, I didn't stare at the wall with terror in my eyes!  Handstand push ups today with two ab mats, I can do them with one but only two and the workout called for three.  I realize that sentence probably made no sense to anyone else, but I get it.

Push Press

 60lbs.

Worked on my pull ups and ttb

No Jump

 Power cleans--no jump.

Confetti!

 It's all a party.  Since my old data didn't migrate almost everything is a pr, so today is a pr but not really. 

147.5 on my heavy set of 3 deadlifts.

Homework

 One thing I've learned about working out at home is it's not very motivating to put that extra little bit of energy into it. With walking the 800 instead of running I'm like 15 minutes behind the gym scores. But....I did it.

80 Alternating dB snatches (I did half with 15lbs, half with 20lbs)

80 Sit-ups

80 Burpees

800M Run (walk)

Time: 37:19

Frusters

 That title was a typo, my brain thinking, Fran, thrusters, frustration at the same time.

Fran:  8:27

I looked up an old time of 4:something, what.....no way, I'm not sure how I scaled that one!

Not Stellar

I did some lifting at home this morning, not stellar, but on the ok side.  Went to my pickleball class after and let me just say it sucked, not my class....me, I could not hit a ball, if I did I couldn't keep it in, it was extremely frustrating. 

Changing it up:  headed out for the courts tonight to do some drilling and try to redeem my pickleball soul. I've been playing with a very powerful paddle, I love it, it has all the power in the world, especially when you're not that strong.....but I'm also not that accurate and tonight I decided to go back to my Ruby.  I had a really good practice session, my balls were staying in with plenty of power and more control. We'll see if my games go a little better tomorrow.  

Missed

Missed a PR on my front squats today. 10 sets of 2:

60-60-65-65-70-70-0-75-77.5

The 0 was an attempt at 80 which I've done in the past, but not today.

A Small Moment

 A small moment of success this morning, 18" box jumps and I can climb about half way up the rope.

5RFT

1 Minute Bike--scaled from 12 cal

10 Box Jumps (18")

3 Rope Climbs (scaled to 1-2)

Time: 18:11

Skirts

 I always ask myself, "do I really need another pickleball skirt"? Fortunately so far the answer has always been, yes, yes you do! They're so practical, you know you can also wear them for golf (which I don't play--yet....or tennis which I haven't played since pickleball).  But you know there's versatility there. It was a pickleball weekend, some good games, some good shots and some not so good.

Crossfit today:

10 Burpee Shuttle Runs

5 Shoulder Presses

10 Burpee Shuttle Runs

10 Shoulder Presses

10 Burpee Shuttle Runs

15 Push Presses

etc

I got a total of 80 with 40lbs on the shoulder presses.

Followed by three sets of 30sec dumbbell bench press--I only did 15lbs, next time 20

Service Cup 4

 5 Hang Clean and Jerks

10 Back Squats

15 Toes to Bar

Then, on a 5:00 clock

Find 1 RM clean

3+4

65lbs on my 1RM clean, not pretty, but it went up

Old Habits

 This morning I laughed when I looked at my whiteboard, old habits never die.  Can you guess my profession?

Service Cup #3

6 rounds for time

8 Double Dumbbell box step overs

12 Single Dumbbell snatches

48 Dubs

Rest 1 minute between rounds

Time: 17:06

Farmers Carry

 I like doing Farmers Carries, it's relevant for carrying in those groceries!

Service Cup 2

AMRAP 20

Row 16 cal (I rowed 90 sec)

Farmers carry 50 ft

Add 50' to the Farmers Carry each round

5 rounds + 5 calories

Heavier

 I've been determined to work on heavier, just suck it up and fail but start pushing my weights up, I feel stuck in a rut.  So.....today, determined to do my thrusters heavier and suffer, the coaching was "go light" these are going to  add up.  So, ever coachable me did thrusters at 35lbs.

21-15-9-9

Thrusters and lateral burpees over the bar.

Time: 12:57

I did pickleball drills with Craig before class, we've been playing and my skills seem similar to CrossFit, kinda stuck in a rut. I'm back in Mary's class, doing an intermediate drill class on Fridays that I like, Saturdays at Pickled Bar are still on for at least one more week. This really has been consistently a great experience, we play rally scoring, get a lot of games in and everyone has a good time.  Picking up a few midweek night games at Fritz Burns too has been a good experience also.  I'm looking forward to cooler weather and more playing time.

PreWorkout

Preworkout I had an early morning lab appointment.  My favorite lab happens to be conveniently located in a Vons.  As I walked out, hungry and on my way to CrossFit this was right in front of me.

I was a little early, so I sat in the car and ate most of the bag, yes there is no protein, oh wait, there is!  There is 2 grams of protein each.  There, I got plenty of protein, and I'll finish it off tonight pre-pickleball.

Crossfit:  Power Cleans 5-5-5-5-5 maxed out at 55 touch and go.

 

Annie

 10:04

Dubs and Sit-ups

50-40-30-20-10

Dubs are getting better.

Homework

5 Rounds

3 Bench Presses

400M Run

I did this at home this morning because I didn't want to run, my ankle still bothers me a little, and I didn't really want to sub out for row or bike, so.........I subbed walking.  Oh yeah, I'm getting old!

Bench Presses:  50-52.5-55-60-62.5

Rope Climb

I could climb the rope high enough today to complain about rope burn--new achievement unlocked, new leg sleeve ordered.

Playing a lot of pickleball.

 

The sky last night on my way to pickleball.

Focus

 I'm blaming my poor pickleball lately on my new contacts.  I got a stronger mono vision rx and I like it, but I can't seem to hit the ball.  This morning I wore multifocals that I'm trying out, it was an amazing improvement.  I've been playing a lot since we got back, and started Friday drill class this morning.

Crossfit EMOM 5:

3 Push Jerks

For time:

15-15-12-12-9-9-6-6-3-3

Deadlifts and Push Jerks 

Time:  7:35

Sometimes

 Most of the time I'm done because I've finished a WOD or a certain prescribed set of lifts.  This morning, garage lifting without any peer pressure I was just done! I got about half way through my back squats and that was it, I just wasn't doing any more, and they weren't even super heavy.  I guess that's what a month of vacation fun will do for you!

Pic from my walk this morning.

Bench Press

8 sets of 8

It was supposed to be the same weight for all sets, but I started too low so I cheated a little and pushed my weight up on the last two sets.

40-40-40-40-40-40-45-50

Nasty Girls

 3 Rounds

50 Air Squats

7 Ring muscle-ups (progression)

10 Hang Power Cleans

Time: 13:08

Best part:  I went. 

Cumulative

 I didn't lift very heavy today but cumulatively I lifted 1200lbs, yeah that sounds better!

1 Power Clean

2 Hang Power Cleans

4 Cal Bike

10 Rounds

5+14

 Crossfit math never maths.  

5 Rounds 14 reps of:

2 Handstand Push Ups

2 DB Front Rack Reverse Lunges

2 Chest to Bar Pull Ups

add 2 Reps each round.

New App

 I'm not sure how to save my old data but the new app does seem more user friendly.

5 Rounds 3:00

Row 400

Kettlebell swings for the remaining time (18lb)

Total Kettlebell Swings: 63

Sky Chair

 Lee Canyon this morning with these cutie pies.  We rode the Sky Chair, I thought we would ride up and hike down, but you ride up and down without getting off, which was just fine with the girls.  May was a little apprehensive but put on her brave face and loved it.

Dubs

 When the weather gets cooler I'm going to be a little more serious about working on my dubs at home.

Toes to Bar and Dubs--a lot of them

Time: 13:40

Maine

 5-5-5-5-5

Back Squats 

55-60-65-70-75

A too quick trip to Maine and I'm back, next year I think we'll stay a lot longer.  

Topspin

 I worked on my topspin serve this morning, it's actually improving.  I also worked on taking those down the middle shots out of the air before they get by me.  That improved also, but drilling is not a game.

Sumo Granny

 We don't do Sumo High Pull Deadlifts very often, so it was nice to do something different. I did them light and the bar sorta bounced around, I think if I went heavier it might be more stable and if I used the shorter 25lb bar there might be a little more stability.  Something to try next time.

3XAMRAP 4 Mins

12 Air Squats

10 Sumo High Pull Deadlifts

8 Hand Release Push-Ups

Have I mentioned that my push ups really suck, yes, they do, I suppose I could put a little more effort into getting them better.

8.667 rounds

Nope

 No to a whole lotta air bike, worked through some more LiftMor for the week, and walked.

Chest to Bar

 5RFT

7 Jumping Chest to Bar Pull Ups

21 Dumbbell Goblet Walking Lunges

Time: 10:59

Shoulder Press 1x1

 55 lbs.

AMRAP 9 minutes: 30 Double Unders (attempts) 3 Shoulder Press 45lbs.

8 Rounds plus 2 Double Unders

More Pickleball Fun

 We got 10 games in today, probably 9, I think I had a bye.  We are having a great time with a fantastic group of people. I'm not sure how much my pickleball skills are improving, but my confidence in playing real games has definitely improved.

Deadlift

5-5-5-5-5 on my deadlifts.  115-125-135-145-150. I did some pickleball drilling after.

Cleans

 Power Cleans and Hang Squat Cleans--Today I power cleaned 60 but couldn't hang squat clean 60, maybe I gave up too soon.

6RFT

200M Rows, 12 Hang Squat Cleans, and 12 Burpees

Even scaled that one was tough.

Pull ups

 It was just a pull up kind of day and throw in a few handstand pushups and call it good.

Turkish Get-ups

 I've only done this move once before and it was sorta confusing.  This morning Lynnette broke it down and I could kinda sorta do it.  We also did windmills which I kinda sorta could not do.

60 Kettlebell Swings

18 Cal Bike

60 Kettlebell Swings

Time: 9:47

Nancy

 I couldn't face Nancy this morning, nor the complex, power snatches, hang squat snatches and overhead squats. I keep telling myself not to cherry pick, but I'll just call this one survival.  One LiftMor session for the week done!

Pickled Bar

 Moved over to Pickled Bar today for our Saturday gang.  It was a great place to play, regular indoor courts, not wood floors, and AC! We had three courts instead of two so we got a lot of games in.  I would definitely play here again.

Mediocre

 Some days are just that! No PR's just there, getting through it.

3RFT

9 Hang Power Cleans

12 Thrusters

15 Lateral Burpees Over the Bar

Hardest part? Thrusters. Did the whole WOD at 40lbs, step up from my usual 35.

Finished up LiftMor for this week when I got home.

7K

 Had to be in the mountains today to meet a VIP (the plumber!) so I dropped in at 7K, it was fun to see some friends, especially Diane.  The WOD was basically the same as Foundry's but Foundry subbed out bike for run.

AMRAP 16

200M Run

100M Double Dumbbell Farmer's Carry

1 Minute Plank Hold

I almost got 4 rounds, but you know there was chitchatting to do!

Smiley Face

 If you're WOD doesn't go as planned, like way outside the parameters which happens with injury, etc you may end up with a smiley face on the whiteboard 'cause there's nothing to record.  Today I almost got a smiley face after spending 20 minutes practicing my snatches with a pvc pipe.  I could actually feel when I did it right a few times.  I ended up with 15lbs, snatching the training bar. It's just a hard move for me to get right.

5RFT

 12 Kettlebell Goblet Squat

1 Legless Rope Climb (pull from the floor)

12 Single Arm Kettlebell Box Step-ups

6 Strict Pull-Ups (jumping)

Time: 15:29

No Joke

 Doing 5 sets of 5 at 80-85% 1RM is no joke.  I'm used to lower reps and lower weights if there are more reps, and counting building sets as part of the total.  LiftMor for grannies is a challenge.  It's a doable challenge...but definitely a challenge.  We'll see what my bones have to say after the next DEXA.

18"

 The WOD today had 7 sets of 5 box jumps, I did the whole WOD with an 18" box.  I knew I could jump it but I've never been able to do a whole WOD, I always choke and go back to my 12" box.  Today it went really well.  The rest of the WOD was three ring muscle up attempts each round, it was a quick 7:20.  Did double front rack carries after with 36lbs.

Thruster PR

 Thrusters 3-3-2-2-1-1-1

45-47.5-50-52.5-55-57.5-65

2Minute AMRAP Burpees:  28

LiftMor

 Could not face the bike this morning.  Walked and did some lifting at home, I've started to add in LiftMor program to CrossFit, so I did some deadlifts and pull ups this morning.

30 Minute EMOM

Who says EMOM's are fun, you know all those fraction of a minute rests!

10 Shoulder Press (35lbs)

12 Vups

30 Double Under Attempts

 

Don't Think

 Today I cleaned 62.5 1x2, I have an old pr in SugarWod of 65, but I think todays is the heaviest I've been able to do in a long time.

The WOD was 5 RFT 250 Row, 5 Power Cleans, I did not scale the row and did 45 instead of 35 for the cleans.  Time: 10:59

This morning before class I was thinking, "my ankle doesn't hurt", it immediately began to hurt, moral of the story--don't think.

68

 Could not back squat 95 today, but my pull up is back along with a chin-up.  I'll celebrate it today while it lasts!

#1 #2 #3

 Beast Buy In:

First Time:  Splat, didn't finish

Second Time:  11:22

Today:  10:47

Today's effort felt strong and steady on the bike even though it is my least favorite thing to do. I was surprised with the overall improvement.

21-15-9-21

 Usually the reps go down, down, down huh this was a little sneaky, evil sticking that 21 back in at the end!

 Power Cleans

Push Press

Bike Calories

35 on the cleans and push press, I know, I know that was light.

Scaled the bike calories, 15-9-6-15

Rows, etc

 Rows, Front Rack Walking Lunge, Rope Climbs

18:49

Row is getting stronger and didn't bother my ankle.

Backsquat 3's

 Can't see my whiteboard--it says: 70-75-77.5-80-85-90-95

So I got 95 on a set of 3 back squats, I really had to fight for it.  Nice simple lifting day, one of my favorites. Sets of 3 with a 3 minute rest in between.

Tomorrow

 It's a nice Sunday, we walked the dogs and played pickleball this morning.  I was going to do some squats when we got back but tomorrow's CF is back squats, so just no for today. The pickleball Saturday gang continues, it's given me a lot more confidence and it's really fun.

Suitcase Carries

 Plus Box Jumps, plus Single Arm Dumbbell Push Press.  I grabbed a 20lb dumbbell for my suitcase carries and a 15 for the push presses.  I ended up using the 20 when I started the push presses and it went ok, so I'm happy I got it done a little heavier than I planned.  Next time I need to go heavier for the carries.  4 Rounds plus some odd number of reps for a 15 minute AMRAP.

Wall Balls/Ring Muscle Up Progressions

 5 Rounds of 20 Wall Balls and RMU Progressions which for me was low ring rows with a hold and negative. Score 36, we counted the RMU's in each round.  Last round of Wall Balls unbroken. We have dogs! Charlie and Moa are here while Kyle and Rachel are in Europe and Devin is with us while Brad is taking a class.  Devin tried to pick up the pace on our walk this morning but the rest of us senior citizens weren't having it.

GrandDog Sitting

 Sometimes it's a good morning to just walk the dogs.

Linda

 AKA Three Bars of Death

You set up three bars, deadlift, bench, and squat cleans.

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

1.5X body weight for the deadlift

1X body weight bench

.75 body weight cleans

The reality was: body weight, 1/2 body weight, and 1/3 body weight

Time: 28:46

Pull Up

 I did not go to CrossFit this morning because of way too many shuttle runs and my ankle is getting better so I didn't want to push it.  So I did this instead!  My first ever pull up, I'm pretty damn excited, it's only taken me almost 68 years.

Body Parts

 The universe has something against all my body parts working well, together, at the same time.  My shoulders are much improved, tbh I'm really surprised because I was thinking I probably had rotator cuff tears.  I've been doing Crossover Symmetry almost everyday and I think that as well as time has made a big difference. Yesterday when I got off the rower and went to do my wall walks my ankle hurt, it just felt like if it popped it would be ok.  It didn't pop and by the time I got home I could only hobble on it.  This morning is is really bruised but I can walk on it with a pretty tight wrap, ibuprofen, and NAC.  I guess my lesson learned is it always gets better, first hips, then shoulders, now ankle but there always seems to be something next!

I was supposed to play pickleball this morning but that's not happening so I did some upper body weights and Crossover Symmetry.

25:29

 That's all I've got to say 25:29 row and handstand stuff.

Hanging from the Bar

 1RM Squat Clean 55lb

The WOD was: A whole lotta toes to bar and front squats, I did a whole lotta knee ups which is big progress, I can hang from the bar kinda sorta.  Swinging on the bar is still not so great. The front squats were fine.

Lessons Learned

 Don't deadlift alone!  What could go wrong?  Well luckily this morning--nothing, but.....I set up, braced, and I'm going for that all important, ego stroking one elbee pr and made it. I immediately went down on purpose 'cause it felt like I was going to pass out, I didn't, I was ok. 

This is what I think happened:  

Passing out while deadlifting, or during any strenuous exercise, is usually due to a drop in blood pressure caused by the Valsalva maneuver (holding one's breath during exertion) and overactive vagus nerve, leading to vasovagal syncope (fainting).

 

Assault Bike

 Not my favorite thing....but let's just add a little insult to injury here and combine it with wall balls.

AMRAP 15

5 Bike Calories

15 Wall Balls

5 Rounds + 15

Beast Challenge Continues

Shoulder Press, I failed at 52.5 on the fourth lift, got it back on the 7th. 

Followed by 21-15-9 Shoulder Press @ 35lbs and Seated Pull Ups

Time 8:37

Beast Challenge continues.....

Coyotes

Devin

 I had planned to drop-in at 7K yesterday, however my teenagerish Husky granddog decided that she was going to chase a coyote and my workout would be chasing her.  It's not a good look to lose your granddog whom you've been entrusted to dog sit, challenge on! I went the way she bolted on foot, Craig got the car and drove around, after forever, we traded and I drove while he walked.  I finally decided just to try her street to see if she might have come back and there she was trotting down the middle of the street, like I told you I was going to do this and you can't stop me. I stopped the car opened the back door and offered her some raw bacon (note: she likes her bacon cooked). She was like eh, I'm not getting in the car for this, she walked around the car a few times to tease me and hopped in.  Crisis averted, near tears of relief. But maybe the near tears were also because I just avoided some immeasurable amount of wall balls.

Pickleball this morning, I didn't play as well as I would have liked but had way more fun than Husky Chasing.

Chipper, Echo Bike, Ring Dips, Deadlifts, Dumbbell Box Step Ups

Whew--that was a lot to get done in 13:20.

 

Community Cup #3

 20 minutes to a 1RM Front Squat and 1 RM Hang Power Clean

I did the Hang Power Clean first, it is not one of my stronger lifts---62.5lbs, I think that's a PR the last one I recorded was awhile back and it was 55.

Front Squat--I like front squats and they've definitely been improving, today was a PR at 80lbs.

We were supposed to go to failure and I failed on my Hang Power Clean @65lbs.  I was running out of time and just barely squeezed in my last Front Squat @80lbs, so not to failure but I'm pretty sure I would have failed anything heavier.

My back squat PR is 80, now I'm motivated to see where that is, it should be more than my front squat.

Community Cup #2

Rookie Level

2 Rounds

10 Anchored Sit Ups

10 Overhead Squats

Max Row

10 Row Calories

10 Overhead Squats

Max Ring Rows

Rest then repeat with three minutes instead of  2

Score 55

I had to do the overhead squats with PVC pipe---

Community Cup

 This is something new, if you participated in the open (I didn't) you got assigned a category and then if I understand correctly it's to compare your self to your own gym members.

I did the intermediate workout but scaled the box height and weight on the snatches so I think it's pretty much the rookie level.

AMRAP 20

15 Box Jumps

10 Dumbbell Snatches

5 Hand Release Push Ups

10+2 Rounds

Redemption

 I went to open gym this morning and did the Beast Buy In which I splatted on Monday.  It went fine, I went out easier on the bike cals, used a 12" box rather than my newly conquered 18" box and went lighter than I had planned last time on the dead lifts.  Time: 11:22

Back Squats

 10-10-10-10-10

 45-50-55-60-65

I'm never sure where the line is between being able to finish the set or being heavier, I probably should go heavier and fail.

Row

Today's WOD 4 Rounds:

Row 400M

10 Shoulder to Overhead 

I was really happy to keep up on the row, and I greatly scaled the presses, my right shoulder is doing pretty good, the left is still a little angry.

Tentative

 I feel ok, went to class this morning.  I went to the 6:00am class so it was a little cooler and I added electrolytes to my water.  It went ok, I didn't push hard but didn't sandbag it either.

12 Minute AMRAP

10 Alternating Front Rack Lunges 40 lbs, 45 in the warm up

10 Chest to Bar Bell Pull Ups from the ground

10 Weighted Sit Ups

Score: 4+10

Non Beastly

 Today was the first day of the Beast Challenge, it goes for 30 days.  I got off to the most unBeastly start possible.  I think there was a WOD a few years ago I couldn't finish, but I always find a way to scale and to get through whatever is thrown at us, until this morning. The Buy-In for the Beast Challenge was 20 calories on the bike, 25 Burpee Box Jump Overs and 25 Deadlifts. Got my calories, on to the Burpee box jump overs and on the second burpee I couldn't get up off the floor. I've had occasional bursts of vertigo, but this was crazy.  I suppose it's fair to say I'm a legit vertigo expert, but when you're the one experiencing it, it's a whole new story. I laid on the floor during the whole wod, I asked Gene to bring me a towel in case I threw up, I couldn't even get up and get to the bathroom. Gene brought me my phone to call Craig, I knew he wouldn't pick up 'cause he was playing pickleball.  After about 3-4 times he thought he better pick up....by the time he got there I could sit but still didn't trust myself to drive.  I came home slept a little and then a little food sounded good.  Self diagnosis: BPPV, possibly exacerbated by the heat, my 20 cal bike, lack of electrolytes, throwing myself on the ground for the burpee and a massage I got yesterday. Did the Epley on myself, my plan now is to add LMNT to my water bottle, do the Beast Buy In on Thursday at open gym and if that's not ok I'll have Lucian run a few tests for me.

Nasty Nelson

 I did a round robin pickleball session this morning. I'm not sure where the points fell but I played well, except for.... my perfectly executed Nasty Nelson, sorry Molly, it was perfect but not intentional.

Indoor Pickleball

 Walked this morning, decided it would be easier just to do the CrossFit lifting at home.  The disadvantage to this is sometimes the warm up is where the workout is, I can't say I do the same warm up at home, or that I'm very faithful about doing the stretching after.

Shoulder Presses

2-2-2-2-2-2-2

25-30-35-40-45-50-25

The other part of the WOD was Pull Ups, I surprised myself and was able to do a few banded.

I went to a makeup pickleball class after, it was indoors and a lot of fun. 

Box Jump

 The WOD was not going to be fun because hang power snatches are really hard even without shoulder issues, I did them poorly at 20lbs yeah 20lbs but it is what it is. We also had box jump overs 21-15-9.  I did the whole WOD with a 14" box, I usually revert to 12" so that was a positive.  After class I stared at an 18" box until I finally went for it.  I did an 18" box jump, or 3 or 4! Played pickleball after.

12:00 Minute AMRAP

 12 Dumbbell Front Rack Lunges

10 Candle Sticks (still can't hang for TTB)

8 Burpee Over Dumbbells

4+22

Did/Did Not

 Walked this morning, pr'd my front squat-70lbs.  Did not Murph or pr my bench press.  Baked brownies.

Thrusters

 Thrusters

Ring Muscle Up Progression

Bike Calories

4 Rounds + 2

50-40-30-20-10

 Dubs

Kettlebell Swings

Ab Mat Situps

19:52 Strung together 4 Dubs, I think a new record

Oh, Hmm...OK

 I almost didn't go, it was squat clean and jerks and rope climbs.  I decided to give it a try anyway and just do what I could.  I kept my bar really light for the squat clean and jerks and being so light they went really well, I was able to get a deep squat, still not floating that bar so well.  Rope climbs were a little better, I could wrap the rope and step up without doing it from a box.  It was an ok morning!

8 + 1 Rounds

2 Squat Clean and Jerks

1 Rope Climb

Only the Calories

 63----

5x4 minute rounds

15 Wall Balls

Row Calories

15 Box Jumps

Row Calories

I could push through the wall ball sets without a break. 

Kick

 Last year + I hurt some muscle attaching my leg to my butt when I was kicking up to the wall for a handstand, I haven't been able to do handstand kicks since.  Today I could do it, I was a little scared for the  first one but after that it was all good.  

Shoulder Press

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

25-30-35-37.5-40-42.5-45

7:04

 Yay, nice fast WOD

21-15-9

Deadlifts (@85lbs)

Box Jumps (@12")

I was going to try to do 16" box jumps but just stood there frozen, staring at the box....next time...maybe?

AMRAP 20

 More Murph Prep:

3 Dumbbell Clean and Jerk

5 Ring Rows

7 Box Push Ups

9 Air Squats

12 + 8

Run 1100M

Saturday

 Good pickleball class this morning, we have a great group.  Been doing a little lifting at home, repeated my back squat pr. Working a little on overhead lifts, kinda taking it really slow.

7 3's

Hang Squat Clean

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

35-40-40-40-45-45-50

I was very tentative but happy with the results.  Not so much the weight but I was able to do it. 

Row Day

 

It was a big row day, I showed up, most people were wiser, there were only three of us. My goal was to stay under 3:00 min/500.  I'm happy with my results, I averaged 2:52 with my best 500 at the end at 2:40. Next time I'll start with a goal to keep it at 2:50. 4K Row: 22:58.4

 

AMRAP

 1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

You know when it's an AMRAP and you have no clue how many rounds you did.

The Ups and Downs

Yesterday was an up day, PR on my deadlift and PR on my back squats.  Today I was just expecting to carry that momentum into my bench presses.  Well that was a fantasy, I finished way below where I thought I could start.  I thought I should start at 55, that didn't work, I backed way off and finished at 40...some days......I try not to look at how long I've been doing this and where I think I should be and just plod on.

Deadlift PR

 145

Back Squats

 Back squats have been my nemesis, every time I try to put the bar on my shoulders it's been a no go.  This morning I could back squat without any pain, small shoulder improvement!  Deadlift PR today 140lb.  We are deadlifting tomorrow at CrossFit so I'll see if I can replicate it.

May Pickleball

 I started May pickleball today.  We had a good group and I'm pretty sure I've played with everyone before.  Mary thinks Ruby (my paddle) may be dead.  I hope not, it's not that old and I really like it.  I didn't think it felt any different but it does have thuddy spots.

Farmers Carry

 So I should be able to Farmers Carry my weight--who makes these metrics up!!!!  Did 1/2 my weight barely, then 1/3, then 1/5 and was happy to finish!

Tabata

Ring Rows

Push Ups

Sit Ups

Air Squats

Total: 247

Lone Mountain

Played pickleball at Lone Mountain this morning. 

Chicken N Pickle

Played at Chicken N Pickle today. We had a really great time, practiced and then two games, won 1 lost 1.  May class starts on Saturday.

 

FS

Front squats--62.5

Tricep Dips

Helen

 Deadlifting form practice with a band.

Helen, greatly scaled 11:29

28 Minute

 28 Minute EMOM

8 Bench Press

2 Rope Climb Progressions

Double Kettlebell Front Rack Carry

45 lbs for the 8 rounds of bench press, felt good for all sets, heavier next time, 55lbs in the warm up

Devil's Press

 6  2 1/2 minute rounds of Devil's Press (12) with the remainder of time accruing echo bike calories.

2 1/2 minute rest between rounds.

25 calories

Walk/Yoga

 Heavy shoulder day, opted out.

Missed It

 How did I miss that today's WOD had 3 400M runs?

3RFT

400M

30 Front Squats

30 Push ups

Tai Chi

 Pickleball yesterday felt like Tai Chi, I was in super slow motion.  Crossfit today--EMOM 10 min, 2 deadlifts@65% 1RM for me that was 80lbs and it felt fine.

Row Calories and Kettlebell swings 21-15-9-6

Done!

Anti-Training

 Sometimes you just gotta have those days--apple fritter from Dank Donuts, Coffee, Hot Tub.........

Gentle

 Trying to go gentle on the shoulders, I think they're a little better.  I did overhead squats with pvc pipe and  mat sit ups.  Lunges and trying to hang-really just stretching out shoulders instead of pull ups for maps.

Played pickleball tonight, Craig and I won the first two games, switched it up and Ann and I won the next.  Humble brag 'cause I am the weak link and I held my own tonight!

Landmine

 My landmine came, but I don't have it attached to the rig yet. This morning I did incline barbell benchpress and upright dumbbell rows. Short walk.

More MAPS

 That's all.  Front squats and tricep dips today.

Tournament

 Watched Craig play in a pickleball tournament today, he did well.  We played a little last night and I have a date to play with my friends on Thursday.  It's nice to feel well enough, kinda reenergizes the motivation.  Taking Mary's class again in May, I know I'm going to be screaming death with the heat. Gotta have something to complain about! 

Deadlifts

 Deadlifts

65-85-90-95

Not so heavy today but sets of 10

Dumbbell curls 10-15-15 sets of 10

Yesterday

 Yesterday was a little bit and today a little less.  Struggled with front lunges and can't hang from the bar-unknown shoulder issues. I think I was doing too much trying to get back.  Going to play more pickleball.

A Little Bit

 A little bit of a morning walk, a little bit of incline bench press (4 sets)-heaviest set 45lbs and 3 sets of alternating dumbbell upright rows.

Sunrise

 

Walking into the sunrise this morning.

Front Squats: 35 37.5 45 50 50 52.5 52.5 52.5 52.5 55

AMRAP 12:  2 Wall Balls

2 Box Jumps

2 Burpees

add 2 each round

SCORE: 12+14

Walk

 Went walking this morning, it was a nice cooler morning and my watch keeps reminding there's been a downward trend in my steps.  I guess it's time to fix that.

Did 65-75-85-95-115 sets of 10 deadlifts and 1@125, Im trying to be slow about increasing weight.  This was all fairly comfortable.

3x10 dumbbell curls and called it good, except sitting there in the garage after I was done I decided I really did need that landmine and the kids pull up bar that I'll use for muscle up progressions. Ordered. Not sure what my next must have will be.....just don't let it be an assault bike, I can live quite happily without one.

Squat to the Box

 Well, that's a mighty low box!  

8 rounds, 2 minute rounds with 2 minute rest:

15 Wall Balls--squat to that box!

Remainder of time: Calorie Row

I think I added wrong, I thought I got 66 calories, but when I put it in my app it was 76, let's just take the 76.

Back to the Box

AMRAP 20

Bike Calories

15 Box Jumps

3 Rope Climbs 

4 rounds + 22 reps

Going Back

 It's always hard to go back after you've been gone for awhile but tomorrow...I was going to go today but the workout was hang power snatches and my shoulders are not so great right now.  I did do the front squat part of yesterdays WOD in my garage, today I did incline shoulder press and alternating dumbbell raises at home. Round 2 of Valtrex and I'm feeling pretty good.

Not Open

 I didn't register for the open but planned on doing all the workouts, the first one came and I was at Brent's so that was a handy excuse, workout 1 was totally doable.  25.2 came and I was having a fantastic mom, sis, auntie, cousin trip....far away from any box. 25.3 should have been done this morning but now I'm having the f'n boring weekend my friend wished upon me.  I was delighted for that wish, so ready for a boring weekend, well now I've got it, a boring weekend and shingles.  Not the way I wanted to have a boring weekend.  So...if you haven't already-get the vaccine!  It's one of those things I kept meaning to do and didn't-

3's

 3-3-3-3-3 Backsquats

55-60-65-70-75

Wall Walks & Deadlifts

 Lots of rounds, time 8:56

Double Kettlebell Front Rack Carry---done 26lbs.

Negative Level

What!  I was looking at my app when I entered today's workout.  My workout level is "negative".

Well I think negative about squat snatches too.  

4:00AM?

 Brent asked if I wanted to do 25.1 with him, I said sure. Oops changed my mind when he said it would be the 4:00am class.  Haven't done it yet....

Dubs and Rows

 3RFT 

800M Row

Some usually large number of rows, I  practiced dubs for 1 1/2 minutes and put a few together.

Time 20:30

25.1 announcement--doesn't seem too bad.  Burpees are your friend when you're low to the ground

Watching the Paint Dry

 So there it is!  Putting the TV in was the hardest part!  Only because I said, "no I think we need to move it (twice, after the holes for the mount were drilled), which called for repairing drywall, texturing and repainting. 

And there is--my new Diane bar!  It came today.  I still need a mount for my safety arms, but I think for the moment I'm pretty content.

Deadlifts

 10-8-8-4-4-4

75-85-95-105-115-120

I didn't go for a one rep max so I'm pretty happy with todays lifts.

Crossover Symmetry

 Today's workout was heavy on the shoulder work so I did Crossover Symmetry at home and walked.

Reducing Friction

 Crossfit this morning--alternating pistols to a box which honestly went better than I expected them to. EOS after CF to hangout with the grandson, some deadlifts when I got home.  Nothing spectacular about any movement today, but done.

TV

 The TV is going in the garage! I have most of the basics done.  Yesterday I ordered a Diane Bar, it's not a kids bar, it's a "Diane Bar" named in honor of my good friend Diane who donated her Covid bar to 7K. Foundry has lots of Diane bars and I'm starting to use them more.  It's a "25lb", not exactly, it's a 10Kg bar.  Yesterday I could clean 55 plus a little on the Diane bar but when I tried to replicate it at home with my 35lb Bella bar I couldn't.  I think it's the weight distribution on the longer bar--goals! So anyway for now I'm adding a 10KG bar to the home gym set up.

EOS this morning I promised little Kyle that I would get grandpa to go to the gym.  Craig did some of the machines, I squatted 75 so I was happy with a little progress and deadlifted 115.  I used the leg press machine and hamstring curl so we'll just call it leg day, after Grace yesterday.  Spent a little time in the recovery room, nice way to finish up.

Grace

7:01 @ 50lbs

3 Touch & Go @ 55lbs

1@ 57.5

I'm happy with today's results, apparently I have cleaned 65 previously so I still have some catch up to do. 

OH Squats

100 Ab Mat Sit Ups (I did 65)

50 Overheard Squats--progress, I graduated from PVC pipe to an empty bar

Time: 11:01

Little Pieces

 Little pieces of my garage gym are arriving.  Yesterday I got my big girl bar, ha-it really is a big girl bar, not made for old grannies!  I always use a training bar at CrossFit, there are some lifts I can use a regular bar on, but just the warm up is exhausting so I usually use a training bar (15lbs vs 35lbs). At home I now have no option, I gotta put that women's bar to use, it's the only one I have. 

And yeah, I got green, I figured it would clash nicely with my orange rig, which is on its way. A little lifting this morning with my new bar and pickleball class which was really fun.

Garage Paint

Run: 1 mile

75 Deadlifts

150 Ab Mat Situps

Time: 21:35 Run scaled, 75 Deadlifts@65lbs, 95 Ab Mat Situps

The garage wall needs a little touch up, but it's getting there, the rig is supposed to come Tuesday.

 

11.3

 AMRAP 5

1 Squat Clean

1 Jerk

Total=36, 18 each

Weight-well.....so the other day I was pretty happy seeing some heavier weights, today let's just say I'm driving in reverse.

Horse Stall Mats

 Pickleball class this morning, I finally did it and forced myself to move up to the advanced beginner class, it was good and nice to play again after a little hiatus.  This afternoon I lugged home 4 horse stall mats which are off gassing in the drive way and picked out a paint color for my gym wall in the garage.  I think the paint I picked might be too dark so I'm going to wait until the rig arrives before I paint.  I haven't ordered my rig, still vacillating again on the color. Right now I'm leaning toward orange for the rig and a dark gray for the paint. So does this mean I give up my CrossFit and EOS membership?  No,  I look at it this way, you just have to make it so convenient to lift that there are no excuses.

This is what I'm thinking with a kipping bar, it folds up into the garage wall so the cars can still go in. Like any project always takes me way longer than I think it should.

19.1

 15:00 AMRAP

19 Wall Balls

19 Calorie Row

4 Rounds even.

Back Squats

 Back at CrossFit today, back squats--60lbs for a set of 3.  Certainly not a PR but my weights are creeping back up.  I've been inconsistently doing MAPS and some mobility work while we were gone.

Another Day

 Another day of MAPS, I'm liking it, back to CrossFit soon.

MAPS Day 3

When you don't wanna run 7 400s:

4 sets of 10 backsquats (TBH I'm not sure what weight, the barbells aren't marked and I think it was 45lbs but it could have been 35-wouldn't you think I would know the difference?)  Added 5lbs for the last set

3 sets of tricep dips

 

Sandbag Carry

 They were like 90lb sandbags-so no way, I did a 30lb wall ball instead.  Deadlifts 10-8-6-4-2, my deadlifts are starting to come back, not near my old pr's but starting to see a little progress, 75-80-85-95-100.

Yoga class tonight.

MAPS Day 2

 Shoulder Press-4 sets of 10 @ 45lbs

Bench Press-3 sets of 10 @ 45, 50, 47.5

Both movements I had to break up into sets of 5, I also had to have a spot on the last  lift on each set of the bench presses. 

EOS

 Yoga this morning at EOS, I really like the instructor, and hopefully can get a little more yoga into my life. The gym is new and very nice, but to be honest I am lost in a regular gym.  Crossfit is easy, you go in, hang with and commiserate with your buddies over how bad the workout is going to be and then do it, coached all the way. 

I'm starting a MAPS strength cycle, it's every day, I probably won't do everyday but just plow through it. Today was three sets of dumbbell curls and 4 sets of deadlifts.

Echo Bike

Echo Bike and Hang Power Cleans, 4 rounds with a 2 minute rest between each. Total calories and cleans: 121 

5 LBS

5 lbs heavier on my deadlifts on a 21-15-9 programming, similar to last week.  I'll take it.

Yesterday

We went to PPA Masters, got to see all three doubles matches. The players are much bigger and the court much smaller than it looks on TV.

Today:  Did a workout that I had an old score from, today was faster but my weight was lighter, just struggling with "heavy".

Yoga

 First yoga class in many years. 

FT

 21 Deadlifts

300M Run

18 Deadlifts

300M Run

15 Deadlifts

300M Run

12 Deadlifts

300M Run

Time: 17:50

5 RFT

 10 Clean and Jerks 35lbs

20 Box Jumps 12" Box

30 Ab Mat Sit Ups---Yay, nothing scaled about that

40 Dubs, or in my case dub practice, I did manage to string together a few in a few rounds

Time: 25:28

Weaker

 I think I'm the only person in the world who can go to Crossfit and continue to get weaker. Insert swear words.

3-3-3-3-3 Squat Cleans

Weight:  Not sayin'

New Year

 2RFT

50 Alternating Dumbbell Snatches, 15lbs

50 Wall Balls, 4 lbs, 10 ft

Big class today, can't say I feel too bad about having a choice between a 4lb wall ball or a 40lb wall ball.

Time 12:55