June 7th, 2011

I made it back.  (Paleo) cookie for Aaron.  I just finished WODs 1 & 2 for the day, my standard Tuesday morning WOD and a ring WOD for kicks.  I've pretty much decided that everyday (except Sunday) will be at least a two-a-day, and as such I have added some structure to daily stuff.  I leave one workout open to whatever I am in the mood for, or capable of.  But MWF I do the shoulder workout I posted yesterday (3 @85%, 5 @ 60%, and 7 25# DB- all strict press).  TRSa is morning legs, though.  So it goes a bit like this:

3rnds:
7 OHS @75#
9 Front @130#
12 Back @130#
2 minute rest

The weight isn't much but I have yet to NOT feel it, so I'll stick with it.  Its enough to gas the legs for a couple hours, but not enough to wipe you out for the whole day.

Today's second workout was a little ring routine I found here.  Fun stuff, but I absolutely CANNOT do the pseudo-planche pushups.  Something to work towards, I guess.  If it stays cloudy I'm going on a run later this afternoon.  I can tell I'll overheat if I go running shade-less.  It'll probably be a 30 minute run, with a fairly short sprint every 3 minutes or so.

Status:

• Body - Core is wrecked from yesterday, but not so bad that I couldn't do a few K2E warming up, and they were definitely there enough to support all 84 squats.  Lower back is better today, I'm assuming largely due to yesterday's fun.  Lots of twinging (not bad, though) in both rotator cuffs, due to the ring's wobble.
• Nutrition - So far, terrible.  Water and coffee, and thats it.  I cleaned out the apples yesterday morning, so looks like I'm headed for granola and carrots when I'm done with this.
• Sleep - Worst I've had in awhile.  5 hrs, with the last 3 being an uneasy doze.  I stared at the ceiling from around 12:30 to 4, and in true CF fashion, started running through various lifts in my head.  Therefore I dreamed about missed lifts and double under-induced flayed shin skin when I finally drifted off.  I daily run myself into the ground but I still can't sleep, if this keeps up I'm going to have to look to other options
• Notes - LegWOD was unbroken, and I'm glad I added the 2 minutes of rest after each set.  It really gives your legs a chance to recoup and then hit it hard again for the next set.  Once that gets too easy I'm going to hit the legs with some pistols and jump squats prior to doing the lifts.  No workout should ever be easy.

Fear the WOD.

-Aaron