I don’t have a ton to report for the week but I did workout and I ran so let’s get to it!
Rest day because I had to take Miss Penny to the vet.
I did a mile run/walk with my running buddy before class. The workout was an AMRAP for 14:
- 10 Sumo Deadlift High Pulls
- 10 Push Press
My weight was at 45lb thanks to my shoulder. At this point it cannot handle heavier weight for multiple reps.
We also worked on strict presses before the AMRAP and I could only work up to 50lb x 3. I tried for 55 and it wasn’t happening. My 1RM used to be 60lb and I’m going to have to test that again to see if I can still do it. I’ve been having to go light on weights for shoulder heavy workouts and I feel weak and like I’m losing strength.
Umph! This was a tough workout!
AMRAP for 20 (Artie)
- 5 Pullups
- 10 Pushups
- 15 Squats
- 5 Pullups
- 10 Thrusters
Ugh. I got in 5 reps + 35 at 40lb for the Thrusters. Since we did a ton of shoulder stuff on Tuesday, my shoulder did not want to cooperate. 40lb was the heaviest I could go and even that ended up being really heavy after the first round.
I hate dealing with this! It’s frustrating and I also feel like it’s not getting any better since it’s been months. *Grumble*
I also did another mile run/walk before class.
1 mile run straight through before heading to class. It was slow going but I did it and my shins were tired but didn’t cramp up on me. Rolling them out seems to be helping a ton!
We worked on back squats for a bit today and I worked up to 100lb x 3. I wanted to do heavier but my legs did not. I’m also testing out a new bar position for squats and it makes a huge difference on how the bar feels.
Workout was AMRAP for 7:
- 25 Overhead Squats
- 25 Box Jumps
- 25 Power Snatches
OHS weight was 25lb and Snatch weight was 40lb. OHS is something that I just cannot go heavy on, again with it being related to shoulders. They aren’t strong and stable enough to do a heavier weight.
Snatches, I wanted to do 45lb but my shoulder was pretty fatigued from being hammered with workouts this week.
I got in 1 full round in 7 minutes.
Surprise rest day because I overslept and didn’t wake up till 9:30am. Whoops! I work till 10pm on Thursdays which is way past my bedtime and lately it’s been causing me to oversleep on Fridays.
The workouts this week were shoulder heavy and I definitely felt it. My shoulder got very fatigued leaving me feeling weak and frustrated. It’s probably time to suck it up and see a doctor about my shoulder just to make sure nothing crazy is going on. I still think it’s a strain and since I’m still using it for working out that might be why it’s not healing as fast.
That said, I’m not going to stop going to CrossFit if that happens to be the recommendation. I’m just going to have to seriously modify workouts so that I’m still exercising while letting my shoulder heal.
I got a pair of Nike Metcons thanks to a sweet Black Friday deal and I have been wearing those lately for my workouts. I have to say that I don’t think I like them as much as the Reebok Nanos. They are a little heftier feeling and feel more bulky as well. For a regular AMRAP or workout they are fine but if the workout focuses a lot on lifts, I don’t feel as stable in them as I do in the Nanos. I’ll probably switch out to my old Nanos for lifts and wear the Metcons for workouts.