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.