Training 11/2/11. Bodyweight AMRAP testers.

Sleep 830p-330a Good energy upon waking.  No coffee til 830a.  
Learned of grandmother's passing to start off day so emotions are running a bit high.  
Lead 5am CF class, coached PD floor 6a-1130a.  Low stress, good energy day with the exception of the emotional fatigue. I am fortunate to be part of an extremely supportive community. 


Food: GF steak w/various greens, EVOO & goat chz crumbles.  Some at 8:30 & 11:30.  Small handful trail mix w/cherries/pecans/cashews during warm-up. Coffee w/drop of chocolate milk sipping during warm-up & between sets. Only had about 2-4oz. 


Training @ Noon
AMRAP HSPU after good warm up
2 attempts - rest as needed b/t attempts (5 min)
1. 12
2. Failed on 11th.  Erectors felt quite fatigued following bilaterally.   



rest 5 min
AMRAP COVP chin ups -1 set - 35.  Previous PR of 40 in 1 minute Aug '10.  Abs felt fatigued early on. 

rest 5 min
AMRAP strict push ups - 1 set - 37.  Did 50 once senior yr in high school (2000), but certainly not chest to deck. Not sure if I've specifically maxed in recent years.  I'm not a huge fan of push-ups and hence rarely do them unless instructed.  :)
rest 5 min



sorensen test - max secs - 1 attempt.  90s which about ties my best from earlier in year.  Previous to that it was around 45s.  Bilateral anterior tib, glutes/hamstrings/erectors fatiguing fairly equally.  Ass and shins probably most irritating.  Next time I may try it with feet pushing against backstop rather than lifting toes against roller.  


Post-training assessment & treatment:
ROM: Reduced L elbow flexion, L c-spine lateral flexion, R Glenohumeral cross body adduction/internal rotation
MT to: L finger/wrist flexors, ulnar nerve tract elbow-writs, R posterior glenohumeral capsule, R axillary nerve tract nerve root-deltoid