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.