Back At CFA


5 sets of combo shoulder press & push-press (2 x & 3 x). Result: (2 & 3) x 80 / (2 & 3) x 80 / (2 & 3) x 85 / (2 & 3) x 85 / (2 & 3) x 90. I went light, because of my left shoulder, which continues to feel less than 100%. Instead getting up to a goal of 110% or more of shoulder press 5 RM (currently 115), I went with about 70%, 73% and 78%.


WOD was a combo of 3 rounds for time of 10 overhead squats and 150 single unders or 50 double unders. RX’d at 80% of OHS. Again, to baby my shoulder, I went with 65 lbs, about 60% of OHS 5 RM (currently 110). My time: 7:48. I did double unders, but because I can’t do them consecutively, but have to do intermediate reps, I probably did all the single unders too!


Plan HTFU Additional #1: Body Weight. This went just according to plan. 5 x 10 push-ups, 5 x 10 pull-ups (with blue band). These sets include the 1 set of each I did during the warm-up. Push-ups were scattered through morning, before and during the workout and finally back home. Pull-ups were during the warm-up.

Plan HTFU Additional #2: Ice. I iced my left shoulder, both knees, and right forearm for about 5 minutes each.

Plan HTFU Additional #3: Mobility WODs. I’ll be going up from the very first post through KStar’s entire series of Mobility WODs. Two per day until I catch up. It should take 2 weeks or more. Today, following episodes 1 & 2, I did 10 minutes total in a squat (First of Many Beat Downs) and an abbreviated version of his hip extension stretch (don’t go in your pain cave) — spending only about 2 minutes on each side instead of 4, and not doing the pre-and post squat test.

Diet: 95% paleo plus BCAAs, whey protein, and supplements; 12-14 hours of fasting daily; decaf after the last cup of caf is poured at about 9:30 am.

Sleep: no sleep last night — at all. Freaking stressful travel day and I drank a “shot in the dark” (espresso in coffee) during the drive from Charlotte to Asheville (9:00 to 11:00 pm). Tonight: watching 1 TV show, going to bed soon, when it is over. Getting off this blog and the internet immediately. Getting up at 4:45 am!

Let me know what you think...