Heal Thyself!

This post contains content that may offend. Rated PG (possibly PG14).

Whilst my left arm is feeling better, I’m nowhere near 100%. More like 45%. Or less. Dammit.


I coached the 9:30 session and worked out before CFK.

10, 9, 8…3, 2, 1 deadlifts (185) and barbell facing burpees

I needed to get my heart rate up, to sweat, and to clear my mind. This did the trick. I completed all rounds in unbroken reps in a time of 8:16.

MON JULY 11, 2016 | BRAH

Bench Press (5X5 @ 75% of 1RM)

I attempted to bench press 95# and only my right arm worked. As there weren’t clips on the bar, the plates on the left began to fall off the bar. Weird. I completed the 5 sets at a measly 65# and the experience was almost surreal. My right arm is certainly stronger than my left. My left shoulder kept rising off of the bench, no matter how hard I tried to keep my shoulder planted on the bench. Again, weird.

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

I knew I wasn’t going to get a PR today. I constantly reminded myself to slow down and take it easy, and that’s what I did. I rowed 1K in just under 4 minutes, completed thrusters in sets of 15, 10, 10, 10, & 5 reps and pull-ups in sets of 5, 5, 5, 5, 4, 3, & 3.

Time = 8:42

I was quite proud of myself for not going fast!

TUE JULY 12, 2016 | C&J

Clean and Jerk (5X3 @ 75% of 1RM)

No jerk for me. I completed 5 sets of 3 reps of full squat cleans, working up to 120#. I felt like shit.

Metcon (AMRAP – Rounds and Reps)

20-min AMRAP
5 parallette pushups
10 toes through rings
15 med ball cleans (20)

This was tough. I did favor my right shoulder for parallette pushups but nonetheless completed as prescribed, and all rounds unbroken.

For whatever reason I broke the 7th round into reps of 7 & 3 reps. I completed the remaining rounds in unbroken reps.

Med ball cleans got more and more challenging to complete as time progressed, and I began completing singles as time progressed.

I had to really push through to complete last med ball cleans.

Score = 12 rounds; 60 pushups, 120 toes through rings, 180 med ball cleans.

The conversation occurred between B., his wife A., and me.

Me: B, you’re getting better at your beer selfies. The secret is to never look directly at the camera. 
B: I’m taking notes.
A: Are you talking about his beer selfie? I took that picture.
Me: You took the picture? Then it’s not a selfie. That’s like you giving B. a hand job and him saying that he masturbated. 

We sure do have fun!

I rested Wednesday. And it was good.


I ran with the endurance athletes this morning. Hill repeats! I took Luke for a walk in this miserable heat and then scurried to the box. I was already tired.

Metcon (4 Rounds for reps)

Tabata Really Something Else
Inverse Tabata shoulder press @ 75% of 1RM
Inverse Tabata front squat @ 75% of 1RM
Inverse Tabata deadlift @ 75% of 1RM
Inverse Tabata strict pull-up

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals.
Rest 2 minutes between exercises.
Score = total number of reps.

This was tough.

I was supposed to have pressed 105, front squatted 175, and deadlifted 305. This didn’t happen.

Luke was on the platform directly behind me and I was constantly aware of his presence.

I attempted to press 95# and I couldn’t get my brain to lift the bar off of my shoulders. It just wasn’t going to happen. I settled on 65# and completed 4 reps all but the last round when I completed 5.

The strangest thing happened when I attempted to front squat 175#. I placed the bar on my shoulders, I felt pain in my left deltoid, and I couldn’t make myself even begin to squat. I dropped the 25s and lowered the weight to 115# and completed 3 reps all but the last round when I completed 4.

I took me the entire 2:20 to remove the bar from the rack, more it around and to the other side of Luke, and place the weight on the bar. The first interval had already begun before I even got the last plate on the bar. And then I couldn’t lift 305# off of the floor. I dropped the 25s and lowered the weight to 255#. Deadlifts felt incredibly heavy even at the weight. I completed 3 reps for the remaining rounds.

It was nice to finish with a skill that I could actually complete. Yay! Three reps a round.

Total = 109

Not Rx, and I’m fine with that.

I get a steroid epidural Monday, and I cannot wait.


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