Max, can we get some puke buckets ready for this one? Ouch...........

a) 45 Rx (failed on the 10th thruster)
Haven't done barbell thrusters in months. It felt good to be back in the swing of things. But I was still suffering from Saturday's sausage fest; that's what she said.

b) pull ups: 3-2-1-1 @24kg (2 pood!)

a) 60 sc - regular pull ups

b) pull ups 5-4-4-3-2 @ 16 kg

Due to a ripped blister, I present to you a hybrid of Open workouts 1 and 6:

AMRAP in 10min:
30 Double-unders
15 65lb Thrusters

Score: 3 rounds + 7 thrusters

85 reps, Rx

Wish I'd gotten to 90 but was pretty happy with my performance otherwise.

54 RX. Pretty stoked that I can do CTB. I found the butterfly kip to be best so I could gently graze the upper lady parts against the bar rather than ramming them into the bar.

. . . that's what she said.

54 RX... for some reason my previous comment went into an internet black hole... or it was censored for making a statement about lady parts hitting the bar.

67 Rx
Not as awful as I thought after a week's hiatus of just hiking & snowboarding.

98 Rx at about 85% intensity with a newly diagnosed possible SLAP tear. For those of you who want to learn more about it, consider reading the following articles and discussions.

http://www.catalystathletics.net/forum/showthread.php?t=5712

http://en.wikipedia.org/wiki/SLAP_tear

Only an MRI will confirm diagnosis, which I declined. Instead, I'll be hitting up a few PT sessions at Sports & Orthopedic Leaders in Oakland and hopefully learn some good shoulder strengthening movements to bring back to class.

Where did this come from? High rep kipping pull-ups and muscle-ups? It's possible, but nothing is certain. What IS certain is that people (i.e. me) need to start thinking about shoulder strengthening, espcially the rotator cuff. This is not to say never kip or never do pull-ups. Just make sure you know your limits every time :).

@Joe, out of curiosity, how long have you had the symptoms of a SLAP tear and what prompted you to get it checked out?

I wish the guy who posted that Catalyst thread went over what he was working on prior to injury, because this looks like an injury of overuse, not trauma.

Ouch, sorry to hear that Joe. Come join the NBSAR (nothing but squats and running) club! Current membership is one, but we're looking to expand!

Hopefully the PT will be successful.

"98 reps at 85% intensity?"

FYI, Joe: I did my 85 reps at 81.2543% intensity and I wrote a hit play, so I'm not sweating it either.

I know the Diablo Rock Gym logo is supposed to be a pile of rocks, but it kinda looks like a pile of poo.

@Andi, the shoulder pain started around November 2010. It wasn't constant pain, just certain ROM's made it hurt like hell. Didn't really hurt anything I did overhead, especially when I warmed it up sufficiently. I barely have any pain now so that's why it's a "possible" tear. It could already be healing, who knows. Still, a little shoulder PT won't hurt. Unless the symptoms get worse, I won't completely stop using my shoulder, maybe just limit reps of pullups and muscle ups. Key is to be careful with it. I figured it wouldn't hurt to have it looked at. Made sure to book my appointment after the Open (until they delayed it a week and threw everything off). If things get worse, then an MRI will be next up, maybe even surgery. However, the way things are going, I don't see that happening, just no muscle ups for a while :).

@Brandon, can I be an associate member that only attends a few meetings a month? I don't think I qualify for full membership.

@Raf, congrats on the play. 85% intensity = taking unnecessary rests in between thrusters and walking back and forth from the bar. Come Saturday, it will be an all out sprint.

Joe, we can offer a variety of memberships that meet your individual needs (eg. we're desperate!)

John, I will probably never look at that logo the same way again...

7-minute all-out row: 1538m at 2:12 pace/22spm