Human after all

09:00

30 minute run @ 60% intensity
For distance: ~4 miles (2 out, 2 back)

18:30

Crossfit St. Paul
Push Press 3-3-3-3-3

For loads: 185, 195, 205, 225x1 (F), DNF

Daily report

• Body: Injured right shoulder on 4th set of push press. Had to leave early; no met con.
• Sleep: Enough. Well rested.
• Nutrition: Good.
• Notes: Run went smoothly in the morning, but afternoon session was unfortunate. I am strong enough to get 225 for a triple, but after the first rep I hesitated with the weight above me and let the weight slam back down without any 'give' in the catch. Felt very odd, like a knuckle crack. Didn't hurt much at first, but quickly became inflammed. I suspect grade 1 shoulder separation. Very limited mobility of shoulder joint; lifting objects above head is painful. Perhaps a blessing in disguise; I need to take a break from training and focus in on recovery i.e. diet, sleep, flexibility. Right now, I am planning on at least a week break, with as active of rest as I can manage (running, stretching, swimming). It's certainly not a horrible injury, but I will not exacerbate by continuing the volume I've been doing. Will ramp it back up as soon as I'm back to 100%.

Shoulder work

17:00

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push perk 5-5-5-5-5

For loads: 155, 185, 205

3 rounds of:
7 Overhead squats @ 95 pounds
7 Burpees  (w/ jump over bar)
28 double unders
For time: 5:22

Daily report

• Body: Good.
• Sleep: 8 hours.
• Nutrition: Good.
• Notes: Good shoulder presses, felt strong on the jerks. Had to power clean every rep to the rack which was a bit training for the push presses. Overall, a strong WOD. Would have done 5 rounds and heavier OHS on the metcon but was being pressed for time.
• Cool link of the day: More evidence in support of fasted training. It baffles me how people buy into the belief that there is some sort of "protein window" where you need whey before and after workouts. There is a compelling body of research showing that fasting after training allows a better hormonal response for recovery.