Bench

I usually put plates under my feet when I bench, today I used boxes, I may not have benched heavier but it did feel better, I will definitely continue using boxes instead of plates. 

Commitment

 After a little commitment pep talk from my CF friend yesterday I went home and did it, pulled the trigger and registered.

6am8am

 Ive been doing the 6:00am class a lot, it just works better for my day and pickleball, but today I went back to my favorite 8:00am class--totally different vibe but I love them both.  My friend is talking me into doing the open, I'm not 100% there yet, but close.

Today's workout:

4 Sets

400M Row

Max double dB box step overs

Total:  41 step overs, I did not scale the row, I'm noticing what used to be a hard pace for me to keep is now pretty much where I row so that's a little progress.

Cherries

 Today's crossfit is all running, so as much as I'm trying not to cherry pick that's a lie, I still really am.  Played pickleball, came home and did some lifting and not regretting not running.  Lesson tonight with Todd.

Sweet

 Friday at pickleball class the coach made a very rude comment to me, I don't really think I'm thin skinned but "ouch".  It was about my skills and I'm the first to admit they are often lacking, but that's why I'm in class.  I had a premonition come over me, "shake it off, you're going to win the tournament on Sunday."  I've placed before, but never won. The feeling persisted, even this morning-you're going to win.  I had four matches, the first one I lost and just said to myself "so much for premonitions, now just have fun", I won my next three matches and ended up with enough points to win.  I have to say it was a very sweet victory.

Clarification

 Today's WOD:

10 Rounds

5 Deadlifts

3 Bar Muscle Ups

Ok, coach just a little clarification on the Bar Muscle Ups, "you want 3 good pull ups or 3 sucky, jumping, chest to bar pull ups from a high box?"  Yep--sucky, jumping chest to bar....

Time: 10:02

Deadlifts

 5-5-5-5-5

85-105-115-120-122.5

Dubs in-between sets. It was a good lifting day.

Running and Kettlebell Swings

 It was cold this morning.  Runs were chopped up into 200's which made them more doable.  Kettlebell swings were ok.  Lots of handstand practice lately, must be in the open.

Continuing

 I am continuing my love/hate relationship with pickleball.  Crossfit is going well, time to start golf?

Scaled

 Could've been unscaled but I chose not to run the 400's today, I think 200 is just fine.

4 200's

12 Shoulder Presses after each run

Time:11:12

Been playing a lot of pickleball, lesson tonight, not quite feeling the joy.

Front Squats

 3-3-3-3-3 Four minute sets

60-65-70-75-77.5

Deadlift/Hang Power Clean/Bar MU

 7 Rounds: 8:40

1 Set Judged Push Ups--I got 7, and I'm pretty happy with that, I didn't think I'd get any "just so" so I'm calling it a victory.

20.2

 We did 20.2 today, games seasons is approaching.  AMRAP20 

4dB Thrusters

6 Toes to Bar

24 Dubs 

Some adaptation thereof, 11 rounds + 9

Pickleball class after, played better today.

Kinda Boring

 Deadlifts and Farmers Carry--nothing spectacular, no pr's, just showing up.

2 Rounds

 20 Cal Row

30 Single leg squats (scaled)

20 Cal Row

90 Step-ups 20" box

2 Rounds:  23 minutes

I had a lesson with Todd last night, we worked on my cut serve, when it's good, it's good.

Pickleball Today

 We played very well today, quite a contrast from yesterday, maybe it's just getting back in the groove after a long break.  Played today at Freedom, playing tomorrow at Miles and taking a lesson from Todd on Tuesday.  Melissa and I are talking about pairing up for a tournament so a little partner work with Todd would be good.

51

 Random unmeaningful number--oh yeah number of knees to elbows (attempts) and lunges interspersed with handstand walk practice.

Pickleball class following Crossfit, my pickleball has not been good lately.  Going to do some drills later today.

70

 70lb clean still isn't happening, 65 went up fine, did the WOD @ 55lbs.

Plank/Box Jump Over/Carry

 2:00 Plank Hold

30 Box Jump Overs (18" box)

100M Farmers Carry

2:00 Plank Hold

10 Box Jump Overs (18" box)

20 Box Jump Overs (18" box)

100M Farmers Carry

2:00 Plank Hold

10 Box Jump Overs (18" box)

100M Farmers Carry 

Time: 15:53

Followed by a Tabata of push ups--41

Snatch

 Hardest move ever, probably tomorrow I'll call that move hardest move ever.