re: Daily CrossFit Thread: Workouts and other musings..

Shoulder is fine, just an impingement. Likely that the tightness I had caused me to inadvertently rotate my shoulder to compensate and that put tendons and stuff in the way. Hurts significantly less today. PT gave me some stretches to do and recommended that I go lighter but don't need to totally lay off of weights.

Considering we really tortured my shoulder for an hour today with dry needling, electrotherapy, and exercises, i think I'm going to lay off of it, but i'll get back to it tomorrow.

Workout of the Day

25 minutes AMRAP:
6 burpees over box 20" box
8 toes to bar
10 calorie row sprint

My scaled version:
6 no push-up burpees over 20" box (limited ROM for my shoulder)
8 single-leg V-ups
10 calorie row sprint


8 rounds. By the rules my partner and I could've finished one more round, I finished my row with 2 seconds left, but I chickened out and said no. Good workout anyway.

Today:

Various Rope work Levels. I did L3.

5 Round of Level 3
3-5/s Seated rope pullups from the ground (like a rope pullup in an L-sit. 3-5 reps with right hand above left, and 3-5 reps with left over right)
8-10s Reps Tall Kneeling DB Press with KB in front rack
4-6 TGUs (alternating)

Level 4 was 4-6 pulls from the L-sit

Level 3
4 rope pullups with each hand over the other
Worked up to 8 70lb DB presses per side: 50, 60, 60, 60, 70 while holding a 44lb KB front rack in the other
TGUs: 35, 44, 44, 44, 53

I tried the L4, but the ropes are slick as hell and I was sliding down as I was trying to climb up. Grip strength needs work.

A: 3 Rounds
10-12 Goblet Squats with DB
25-35s per side Copenhagen Adductor Holds
8 reps per side Goblet later stepups

B: For Time 15 min cap
25 Pullups
45m double KB Front Rack Walking Lunges 60/44
25 TTB
45M double KB FR WL 60/44

A: Used the 100lb DB on goblet squats and 60lb DB on the lateral stepups

B: 12:15 using the 44lb KBs

Scaled down to the 44s on B since I tweaked a groin/hamstring last week on some double FR reverse lunges with the 53s. No issues today using the 44s.

Went with 100 goblets
40 on step up

Finished at 10 and a half with purple kettlebells

3 min x4
250M Row
12 Alt DB Snatch 50/35
AMRAP HSPUs with remaining time
Rest 3 min

Scale was AMRAP DB Presses 50/35

Score is total HSPUs or DB presses from all 4 rounds.

63 Rx

Tried kipping a few, but my kipping sucks. I'm more efficient going strict. If I had stayed with strict, 70 was possible.

Still battling bronchitis but showed up, went a little light, and just did what I could on part B. Did 95lb on B, which was about 50%. Had to do one set of burpees.

Still battling with my lungs, went light.

Well my lungs feel better but my cardio is still trash





Scaled to ring rows

Last night I did a test of 10min max calories on the assault bike. Retest in March.

Went too hard on the bike. Got Fran Lung.

That is all.