monday single support deadlifts and three amigos

I was in on Monday morning but the perennial left shoulder pain I’ve been experiencing was a limiting factor in both the Warm-Up (two reps of K2E and I was DONE) and in the WOD, and the strength portion was the dreaded single leg deadlift. Not my finest hour.

Single Support Deadlifts and Ring Rows

Alternating sets:

SSDs: 5 sets per leg at tempo 3211: @ 95 lbs: 6-6 / 5-5 / 5-5 / 3-3 / 3-3.

Ring Rows: 5 sets at tempo 41×2: 5 / 5 / 6 / 6 / 6.

Two minute rest between rounds.

I was lousy at the tempo, probably spending 50%-100% too long in the eccentric phases. Lousy at pacing myself through these things. Took rests that were too long.

We last did single support deadlift on Nov. 10th 2010 where I did a much more respectable progression up to 125 per leg. But today, the damn tempo was forcing me to keep more focused on form. How come my form felt worse, though? Maybe I just had a bad day.

WOD: “Three Amigos”

We last did the WOD “Three Amigos” on Dec. 1st, 2010.

This WOD consists of 30 seconds work, 30 seconds rest, three rounds of: Ring Dips (red band assist), Overhead Squats (45# bar), Ball Slams (12 lb bouncing medicine ball). In December I clocked 170 reps, with an average number of dips of over 15 per round, an average number of OHS of over 16 per round, and an average number of Ball Slams of 25 per round.

This time around, Ring Dips (top line of picture) averaged just 11 per round. That damn shoulder was really acting up, getting super painful in the second and third rounds, but also preventing me from getting my 20 reps in the first round. Overhead squats felt awesome to me during the WOD but turned out to be just under the average I set last time, and the high number of reps I got in the final round last time (18) put my workmanlike 16-16-16 of this time to shame. Only in the Ball Slams did I see improvement, but not enough to make up the difference in scores: Ball Slam average this go round was closer to 27 than 26, and my high round of 28 beat my high round of 27 from last time. That is what I wanted to see throughout! Oh well. Can’t win them all. Total score: 161.

Shoulder Pain

I have to figure out what to do about my damn left shoulder. It sucks. The last time I explicitly complained of left shoulder pain was back near Thanksgiving, four months ago, but the truth is it’s been bugging me on and off this whole time. Mostly off. So when the pain is limiting, as it has been lately, that sucks. I had a brief flare up of pain in my right shoulder in December, but that seems to have gotten better on its own.

Back in October I had Corey help me with my left shoulder, and I was doing some light shoulder presses. That might be the key. I’m not sure. I’ll have to look into it and ask Corey what he thinks.

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!

Overhead Squat and Normandy D-Day

Another solid strength day at CFA brought me a new 3 rep PR in overhead squat and a chance to “try out” one of the individual WODs from the upcoming CrossFit Games Southeast Regionals. And then, after that, I went and had minor outpatient surgery to remove a big-ole mole on my back. A lovely morning all in all.

New Program

Training Cycle: Week 3/6 (Work Week)
No Alcohol Month 5/5
Diet: Calorie Cycling (2 days low, 1 day high), Whole/Clean/Paleo Zone w/ 2x-4x fat
Second workout of the Week


Agility ladder, stretching, calisthenics. 400 meter run (barefoot). Boz OHS warm-up.

Strength: Overhead Squat

Result: 65 x 3 / 75 x 3 / 85 x 3 / 95 x 3 / 105 x 3 (PR) / 115 x 3 (PR)

All but the last set were done using a snatch; the last I jerked up from my back after putting it on the rack.

WOD: “Normandy D-Day”

12 minute AMRAP of:
20 double unders
10 box jumps (24″)
10 sandbag lunges (50/25lbs)
We had an option of Handstand push-up buy-in (M-20,W-10). (Nobody did it during my session.) This is a slight variation to the second individual work-out for this weekend’s Southeast Regionals.

I did do this WOD using double unders, to the best of my ability. Result: 4 rounds, and 13 double unders.

Then I went off back home, and later had surgery to remove a large and ugly mole from my back. I am not sure whether I’ll be able to work out the rest of this week. Bummer.

A Little Jeremy

Two weeks out from major surgery on my leg, I do some ring dips and pull-ups, and then a modified “little Jeremy.” The focus for me right now is on rehab, not aggressive progress in training. But I was feeling the aggression today anyway! Nice.

The Staycation

Front squats, in which I got a new 3 rep max PR, followed by the WOD “Trip,” involving 21-15-9 Power Cleans and Box Jumps, in which I stumbled slowly through.