I have been at a different gym (Desoto Crossfit) this week so I haven’t been on my regular programming. I’ve actually really enjoyed this weeks training though and have worked pretty hard despite having hurt my shoulder. I’m not really sure how it happened exactly but I’m pretty sure it has something to do with all of the Crossfit Open WOD’s and then too many additional pullups and toes to bar reps. The first Open WOD (7 Minutes of Burpees) really took a toll on my shoulders, and they were really sore for a week after. Then the second open WOD came and all the snatches, then the 3rd week with all the push presses and toes to bars. Then I decided to do the 3rd workout again the week after. Long story short, I’ve just wrecked my left shoulder. I can’t really hold any weight overhead and can’t really do pullups very well. It sucks. Despite that I’ve been training hard this week. Here’s what I did today:
Thursday
Workout:
- 2×5 Wall Squat
- 2×10 Squat
- 2×5 Goblet Squat
Then:
3 Rounds
- 2x (30sec Work/30sec “Rest”) Squat
- Rest 2 Minutes
“Rest” is in parallel position (Only one round of this)
Then:
- 5×5 Single Leg Squat @ 20″ Box
Then:
5 Rounds
- 3x Heavy Lunge (3 each side) +
- 16x Explosive Step-up
Then:
3 Rounds
- 5x Front Squat @ 70% 1RM +
- 30sec AirDyne Sprint
This was similar to the stuff we did Monday and Wednesday but I can’t remember anymore exactly what that was. There was a 50,40,30,20,10 row for calories that killed me Monday I can’t forget that!! Anyway, I’ll be more diligent about posting my workouts from here on out! 🙂