Diagnostic

 This morning I had a test that I thought I would have plenty of time to get to Crossfit after, but my Dr ordered a diagnostic test which means it was read on the spot and I had to wait for the results.  I appreciate her doing that so I didn't have to stress waiting for the results.  Test was fine, I came home and did my workout at home. Upper body done.

Front Rack Reverse Lunges and Golf

The first wasn't so fun but done.  Tonight I did what I have been threatening to do for awhile, I went to Sip Swing and Socialize and signed up for golf lessons.  I'm not starting until the latter part of July and even then I wonder about getting to all the lessons with our summer schedule but I think it'll work out. 

Positive thoughts, energy and love to the firefighters on the Cottonwood fire, our hearts are gutted. We lost one cabin on our road and are hoping it's moved past us.  There is so much devastation in the whole canyon and as far as I know 0% containment.

Deadlift--Not

 I was looking forward to the WOD this morning, it was deadlifts.  My body was not cooperating and I went back to bed for a little more sleep. No regrets!

Yesterday I did pickleball drills in the morning and a lesson in the evening, both were really beneficial. Putting those benefits into matches is always a different story.

PDCC Again

 Played here again, didn't play as well as yesterday but only lost 2, I'm not sure if we played 5 or 6.

PDCC

 We played early today at PDCC.  I am very happy with the way I played this morning, we played mixed doubles and won all of our matches. After we got home I did my back squats that I didn't do yesterday, also adding in Bulgarian Split Squats. Tomorrow we'll play rotating, so I'll see how I do without a strong partner every match.

Back Squats or Mary's Class

 Now that's a choice. Mary's class won although back squats are one of my more favorite lifts. Class today was groundstrokes and I always need work on my groundstrokes and resets.

Row, Box Jump

 I was planning a 20" box and let my brain get in the way.  I did 18" until the last round, and went back to my 20" box, yeah I did it!  

Clean & Jerk

 Unbroken, touch and go 15-12-9

You know you're old when you need a whiteboard to tell you this and a weight belt to do 40lbs.  DONE!

Row, Squat, Sit Up

 Throw up...ok that wasn't programmed in, but it was a doozy, 5 rounds time capped at 35 minutes, I hit the time cap with 4 rounds and 300 something Meters into the row.

I had my second lesson with Kolbe last night and it went really well, I was able to incorporate some of the things we worked on into my games tonight and it went well.

Bench Press

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

Bench Press @52lbs for all sets, with jumping chest to bar 

Paddle Comparison-Honolulu J6CR vs Pickle Poppers

 Last night I had a lesson with my new coach, it went really well, so I think it'll be a good change, I will  still do my group class for the community but for now summer is looking travel crazy and I need a little break.

I started stealing Craig's Honolulu paddle awhile back, it worked out great when we weren't playing together, so he ordered me my own. I really like it, it's got an elongated handle for my twoeys, and the paddle itself is elongated and every little bit of extra paddle helps, especially on the overheads. A couple weeks ago when I was away visiting mom he ordered me another paddle (pretty sure he was bored, or in a competition with our friend Jason to see who can order the most paddles).

This is the Honolulu--I love this paddle, but look what showed up (after being delivered to the wrong address and tracking it down with the very helpful post office)

I know it looks like a Barbie paddle!  But it's a serious paddle, what I don't like is nothing is elongated, what I do like----everything else.  It has pop and power, and it's very light for fast hands, and the best part is it has the smallest grip out there.  You would think there would be more paddles with a small grip size.

So, what to do, which one to play with?  I just got it yesterday so I didn't use it in my lesson, this morning I took it out to drill with Craig and the ball machine.  I started with the Honolulu because I wanted to work on some things from my lesson, when I got tired I switched out to the Pickle Popper, it was a nice switch and I could definitely feel how much lighter it felt.  I didn't play any real games this morning just got a lot of drilling done, so I'll update after a real game. But for the moment it's all positive.

Oh and not to mention it came in this box, it looks like it should be a board game, how can I throw this away?

Rope Climb, Farmer Carry, Deadlift, Bike

 Wow--that's a lot to pack into one WOD, if I had done it Rx there would have been 12 rope climbs, I did 5 and was happy with that. I did the Farmer's Carry @ 50lbs (total) and 50lbs on the dumbbell deadlifts, the bike sucked as usual, at the end I forgot to do the last bike and just decided to call that scaling rather than drag myself up off the floor and go do it once I realized I really wasn't done.

Time: 17:34

I had a comparison Dexa Scan this morning also, my body fat has decreased and muscle has increased although not as much as I would like.  All in all the results are good, BMD was good, no osteoporosis or osteopenia, not complaining about that!

Pickleball lesson tonight with a new coach, we"ll see how that goes. 

3 RFT

 3 RFT

30 Wall Ball Shots

90 Dubs

My dubs are getting better, but no where near 90 in a round.  Wall balls were supposed to be heavy today, I went from a 6lb to 8lb ball, that's heavier!

Time: 9:35

Hit or Miss

 Workouts have been sorta hit or miss lately but sometimes a break is good.  Maybe it's been a lot of breaks, and sometimes I just haven't recorded them, but this morning I got a good garage gym workout.