Workout Info

             Weight: 219

               Sleep: 9 Hours

              Health: Not so good!

So basically I have my injury pretty pinned down. I have Piriformis Syndrome, I am working hard trying to fix this thing, I took 4 days off and hated every second of it. I returned to action today and it was great to get a wod in but I am hurting tonight.

                Mood: 8

             Energy: 4

              Stress: 5

Transportation: Drove

Location: CFV@4PM

Compare: 

       WOD:

          Bench Press 5-5-5-5-5 (Heavy but use same weight) rest 1 min

        225 for all five rounds

      Every set felt easy and I had no issues. This was the first time that I have benched over 200lbs in a few years and it felt great! Had I not been alone in the gym, had a spotter and been healthy I think I would have been doing this workout with about 245-255lbs.

        Rest 2 Mins

           3 Max Kipping Pull-Up Attempts rest 1 min

    1- 34 Pull-Ups 7 Rep PR!

    2- 13

    3- 9

My pull-ups are definitely improving, damn near becoming a strength. I won’t say that though until I feel confident in my shoulder stamina, that drop off from 34 to 13 reps with a 1 min rest is pretty large and says a lot. I was pretty happy to get 34 reps, but also a little disappointed because I know that I had at least 3 or 4 in me. I just couldn’t use a powerful kip to get up there because of this stupid injury. The pain just got to be to much...

         Rest 3 Mins

            3 Rounds For Time

                500m Row

                20 Ring Dips

                30 Double Unders

    16:14

For some reason this wod just wrecked me today. The rowing was really uncomfortable due to my injury and I could not push it. The ring dips sucked as always, even the DU’s were draining. I think it was just a combination of feeling like shit, injury, low energy and first day back. In any case I felt like shit afterwards and it took me awhile to recover. Guess it has to be this way sometimes.

Coaching Schedule

6AM -CFV Group Class

7PM -CFV On Ramp

Food Log: As prescribed (rx’d) or I will notate how I deviated.

    Breakfast- Rx’d

          Snack- Rx’d

          Lunch- Rx’d

          Snack- Rx’d

         Dinner- Rx’d

         Snack- Rx’d

    Post Wod- Rx’d (30g prot/ 40g carb)

          Notes-