Monday WOD

Monday evening around 9pm I did the WOD I call the Shoulder Trifecta...

• Press (strict, no bend, bouncing, jumping) 1-1-1-1-1-1
• Push Press (you can bend but no jumping) 3-3-3-3-3
• Jerk (you can jump, split jerks are ok too) 5-5-5-5-5

I had a shitty workout, starting with a shitty warm up...my shoulders and chest are toast for some reason, even the push ups during the warm up were hell. Surprisingly my pullups were a redeemer. Knee pain and swelling precluded my doing any OHS (overhead squats).

Loads are lousy and my shoulders felt like dog poo:

• Press 65-75-85-95-100
• Push Press 100-110-120(f)-120(f)-115
• Jerks 120-120-120-120-120

I have an 11:15 appt today with my knee surgeon to see WTF is up with my latest symptoms. I have some trauma from banging it several times on my recent rides, but even before that I have felt like I have another tear or a tear that was not repaired. To top that off, I have a burning feeling in my left patellar tendon!!! During rides, my lefts has compensated for my right at times, perhaps that added stress has caused a minor tear (a major tear of the patellar T would have me crying like Liberman).

Sunday morning ride

Up at 7:45 this morning, had a protein shake (Pepto-Pro with Choc Soy Lite Milk) and a Clif Bar and then headed out. Started riding just before 9, rode Slinky. I rode solo again, since my friends are wussies and cannot get up early on Sunday.

I put in a little over 4 miles in 2 hours. I had a rough start, couldn't find my rhythm - I decided to start the lower section, but I inadvertantly took it in the opposite direction as intended - this made is a very difficult ride. Most of the 'features' in the lower section are intended to be approached from one direction, when you go in the opposite direction, many of the features are impossible to ride. Within 20 minutes of my ride I started bonking already, I was seeing spots, blood sugar tanked. I had to sit and have another Clif Bar (all out of Gu and the wife didn't find it on Saturday's grocery trip). After I collected myself I headed out of the lower section ASAP. It's hard to explain, unless you have ridden there you won't understand, but going the wrong way is a buzz kill bigtime.
Highlands and West - much better! The 'rule' of this trail is always go LEFT, as long as you go left and don't cut across these sections are great. I ran into (caught up with actually) 3 other riders. To my surprise I blew by them and saw them a few times, since the trail turns back on itself frequently. I took the trail all the way to City Park road and looped back. The 3 riders obviously turned back, because I caught up and passed them again. It feels like the way back take 1/4th the time that it takes to get to CP road, it's clearly a more direct route back, even though you join back up with the same trail for a while.

Path Track

• ~2 hours
• 1837 calories burned (seems insane, but my Timex HRM is consistent and when Nixon uses his Polar our burn is very comprable when we weigh the same)
• Peak HR 173
• Ave HR 127
• Shoulder is achy - caught myself falling by grabbing a cedar and uprooting it ;) also caught myself palm to the ground
• Knee is achy - I really think I kneed to go back to my ortho to check it out - same symptoms as when I had to be scoped - with the exception of the major stiffness after sitting
  

We have a Bday party to go to today, but I plan to do a Strength CrossFit workout today, and perhaps if the family (Wife) makes time, maybe a family ride at Brushy Creek.