Today my shoulder felt pretty good, so I went in for the regular WOD. We did a few minutes of planche hold progressions, Brian fixed my too-wide pullup setup (which was causing some shoulder twinge), and then

5 rounds

5 power snatches (62 lb)
6 pullups
10 burpees
Rest 2 minutes

Finished in 14:33. I probably should have just done it Rx'd, but I'm glad I took it easy on the shoulder. Still need to work on snatches in general, and cycling high rep snatches in particular; also, I need to get back doing some pullup side work.

Today I squatted:

5 @ 122.5
3 @ 137.5
>1 @ 155*

*Finished with 7 reps (nearly got an 8th up, dang).

My shoulder felt pretty good, so I then bench pressed:

3 @ 70
3 @ 80
>3 @ 90*

*Finished with 6 pain-free reps.

I then made up Friday's 10:00 AMRAP, which was:

20 KB swings (1.5 pood, Russian-style on account of my shoulder)
5 burpees

I finished with 8 rounds + 12 reps. Felt pretty good, all in all - I think bumping up in weight to compensate for the Russian-swing was the right idea. Then, while watching tennis this evening (replay of Djokovic/Federer semis) accumulated another 2 minutes in the frog position on the parallettes.

Challenge Update

So the September 17th St North challenge is neck and neck so far: I'm up on Alex by 1 point, as he's missed 2 mobility WODs and I've eaten the forbidden foods on only 1 day since the challenge started. In the spirit of true competition, however, I've decided to up the ante by adding chocolate and white wine to my list of forbidden foods. I've been compensating with them a little too often during the past 2 weeks, and think it would be good to cut myself off.

Unscheduled rest day today; just couldn't get it together to work out after our day spent on the Eastern Shore.

Wednesday and Thursday I worked all day. Today I did some makeup Wendler:

Press
3 @ 57.5
3 @ 65
>3 @ 72.5*

*Finished with 6 reps.

Deadlift
3 @ 147.5
3 @ 167.5
>3 @ 187.5*

*Finished with 7 reps.

Later in the day I accumulated about 2:00 in the frog position on parallettes. Took me about 4 tries, and for part of the time one of my toes were touching a tiny bit, but it was definitely some work. Shoulder felt ok this evening, but a little sore.

In the morning I squatted:

3 @ 115
3 @ 130
>3 @ 147.5*

*Finished with 10 reps. Am getting a little more used to the idea of pushing myself on these sets.

In the evening I went to the Working Wounded WOD. Did 12 minutes of pistol volume work (1 per leg); Brian fixed my crappy depth, so things got painful in a hurry. I then did 20 minutes of 3 box jumps a minute, focusing on cycling. All went well, except that for a few rounds I had to redo the reps because I tried to go too fast and messed up. Finally, I did 20 minutes of 20 seconds of a one-armed plank.

Sunday and Monday turned into rest days. Tomorrow I'm hoping to squat in the morning and hit a Working Wounded WOD in the evening!

Shoulder still a little tweaked today, so instead of the PCF WOD, I did

30 KB swings, russian (1 pood)
30 situps
25 KB swings
25 situps...
5 KB swings
5 situps

6:18

I did this about 16 months ago (the last time my shoulder hurt) but with only a 25 lb KB, and was about 1 minute slower. This time around I wasn't even breathing very hard. Afterward I did some volume training: 3 pistols a minute (w/ red band for assistance) for 20 minutes. I'm pretty sure I'll be able to take this morning's leg soreness and double it by tomorrow...