Oh Crup!

All best intentions. Seeing Fran on the calendar today was pretty cool! Rush, rush, rush, get down the darn hill. Late, not a good warm and a bit sore from 100 pulls ups yesterday. Not a good recipe for Fran. Took a couple of thruster warm ups @35# and after only 5 I felt the band across my deltoid stressed. Crap.

Quick, adapt. Okay, mobility day. Good, because I made the darn trip down the hill! All errands aside, they could have waited until Saturday. We'll see how tomorrow goes. Maybe this is a sign...rest a couple of days.

Mobility WOD

Shoulder Range
Shoulder Mobility
Shoulder What to fix first

So...
CFEndurance - Recovery WOD


Strength & Conditioning Recovery:

3 sets of:

• GHD Sit ups, 15 reps (extend knees aggressively)
• GHD Hip Extensions, 15 reps
• KB/DB Swings, 35# Russian Power Swing 15 reps
• Bench Press, 65#, um, love my new wrist wraps ;) 15 reps
• Pull ups (butterfly form, did not bother the arm at all), 15 reps

 Remember, this is a recovery tool and is not a timed workout.

Okay, rest it. Right lateral deltoid  feels very warm and a little tension. Compression seems like a good option until I can get in somewhere.

Nutrition:
Adding a few more carbs today, been 40 or under for the last week. Feel good, good energy, able to keep active and work well, haven't done too much with weight in workouts other than KB's and those feel solid, but wondering if it is hindering a little bit in recovery.

Ma'am Was I Hit By A Truck?

Actually felt good in the morning.
Had a massage...all circulating complexes were LET LOOSE!
Thought this would be a treat. She thought I needed 90 minutes.
I really need to recover before I head back to Xfit for a beating.

Head down to the office CFRV to pick up some computer equipment.

CFE
Recovery
Just no way I was up for Fran, especially after a massage.
I thought light Fran would be fun, but my hips said otherwise.

3x15 KB Swing
3x15 GHD
3x15 Pull up
Done, just done.

By late afternoon I was a zombie. I forgot that I was 'playing' with push up variations and my chest was tender to the touch. Wide, deep, traveling, diamond, military...fun, but likely not great timing. The therapist put only slight pressure and I was through the roof. Breathe.

Time to rest, early to bed.

Feeling Groovy

Thought I would be feeling much more of an impact after the tri. Sticking with the plan.

CFE 
Recovery WOD

3x15 KB Swings 12kg
3x15 Bench press 65#
3x15 Sit ups (no GHD around)
3x15 Good mornings 15#

3x15 Pull ups