Daily Archives: March 19, 2014

Shoulders, shoulders and more shoulders

Shoulder domination seems to be the name of the game in my recent workouts. Which, you know, coming off an over use injury means I get have to play it safe.

Tuesday WOD


Every 3 minutes for 12 minutes

Strict press, 3 reps (pick load)

rest :30

15 pull ups (try to do as many strict pull ups as possible; only switch to kipping when you fail)

I did 70#  for the strict press, which was a good cal because it became a struggle in the last 2 rounds. The pull ups were

Round one-all strict. 10/3/2 (PR for max set strict pull ups)

Round two-7/3 strict, then straight into 5 kipping

Round 3-6/2 then straight into 7 kipping

Round 4-6, straight into 9 kipping

I really wanted to do C2B for this when they first posted it, but it was too mch to go from strict press/strict pull ups into C2B for my shoulder right now.



15 thrusters 65/95

30 Double unders

Score: 4+ 10, modified. I switched to front squats after the second round- just couldn’t handle it on my shoulder. well i could, but i knew it would mean possibly being out on shoulder stuff for the rest of the week. Just not ready for that volume (on top of the OTHER volume work I do)

Post WOD

Front squat 10×3 @ 125#

Deload on Burgerner before heavy back squats later this week. Completed at home, with 2:00 rest between sets.

Wednesday WOD


Every 3 minutes for 12 minutes

5 Overhead squats

rest :30

10 Front rack lunges

I did 75#.  Felt incredibly stable overhead (for ONCE).  Could have gone up 5-10#.  All movements unbroken


3 rounds for time:

20 box jumps (20″/24″)


400 m run

my time: 14:41 RX, 4 rounds instead of 3. Because I thought it was 4.  All movements unbroken. 

Post WOD Oly

5×2 Hand Clean +1 Jerk, ascending weight. I did 85-95-100-105-110. 110# jerk was ugly, so I stopped there. doing it out side fucks with my head because it slopes, so I have to do it on the small concrete strip running the warehouse buildings and I think i don’t have enough room to fully split, even though I did.

3 rounds NFT

5 3 Push press @ 95# (reducing volume slightly for shoulder)

5 good mornings @ 85#

5 Pendlay rows @ 95#

That was that. 


Whole lotta the same. I took a couple pictures to get an idea of what I eat…



2 eggs/3 egg whites, 1 small sweet potato+butter+cinnamon+coconut sugar. at least 1x a day. It hits all the macros…..


Wayy tastier than it looks. Cinnamon Beef stew over cauliflower mash w/butter and almond milk

Last nights dinner was chicken I brined and seasoned, with sweet potato “chips” and a million sauces. I love to make/eat/dip/bath in sauces. So there as a Moroccan “dipping” sauce drizzled over the chicken, and a mix of djon mustard/home made mustard to dip the sweet potato chips  (and eat with a spoon. what?)

Other things included chocolate chip “Paleo Pancakes” and protein shakes and a turkey salad with home made dressing and spinach. Tonights dinner is bacon wrapped chicken with brussel sprouts with bacon mixed in.


Tomrorw is the 4th open WOD-exciting! I might go in in the morning to hit my squats but..I might now. we’ll see 😉