Well, I don't know if its a good thing or not but, my shoulder made a
pop yesterday while stretching and (somehow) it is feeling better. Doc
said it could have been a tendon rolling back into place or scar
tissue from the tear several months ago.
I am still going to take it easy (no ring work, heavy weight, or HSPU
until the qualifiers).
Warm up
Practice double unders for 2 mins
50 butterfly pullups (20,20,10)
3 rounds of
7 95# power snatch
7 95# snatch balance
7 95# OHS
Then, I did a wod that Ron Allen made up.
2 rounds of:
5 pullup
10 pushup
5 pullup
10 air squat
5 pullup
10 wall ball 20#
5 pullup
10 box jump
5 pullup
10 kbs 1.5 pood
5 pullup
10 situp
It felt like I should have gone for 3 rounds but I'm taking it easy on
my shoulder.
Breakfast
Protein shake
Lunch
Tuna on whole grain ( scrap one slice of bread)
Salad
Apple
Almonds.
To keep up with my cardio I did the following:
Tabatta Rowing (borrowed from Jason Khalipa, CF Santa Clara).
On rest period don't completely stop just slowly keep moving but on
the 20 seconds of work. Put it on it!
Then see how many calories you can row in 40 seconds.
Damper set at 5 rowed 16 cals.
Damper set at 10 rowed 22 cals.
(buying a C2 rower for my basement was the best $ I have ever spent on
fitness equipment).
Dinner
Chicken breast with cauliflower, green beans, salad greens and cashews.
I really wanted to do the main site wod today:
5 rounds/ time of
5 thrusters @ 155
5 muscle ups
Run 400 m
I decided against it because I knew it would be a bad idea since my
shoulder is tweaked. It's very difficult to stop the pace and volume
that I have been training at. I really do enjoy CrossFit and feel like
I am missing something if I skip a wod.
pop yesterday while stretching and (somehow) it is feeling better. Doc
said it could have been a tendon rolling back into place or scar
tissue from the tear several months ago.
I am still going to take it easy (no ring work, heavy weight, or HSPU
until the qualifiers).
Warm up
Practice double unders for 2 mins
50 butterfly pullups (20,20,10)
3 rounds of
7 95# power snatch
7 95# snatch balance
7 95# OHS
Then, I did a wod that Ron Allen made up.
2 rounds of:
5 pullup
10 pushup
5 pullup
10 air squat
5 pullup
10 wall ball 20#
5 pullup
10 box jump
5 pullup
10 kbs 1.5 pood
5 pullup
10 situp
It felt like I should have gone for 3 rounds but I'm taking it easy on
my shoulder.
Breakfast
Protein shake
Lunch
Tuna on whole grain ( scrap one slice of bread)
Salad
Apple
Almonds.
To keep up with my cardio I did the following:
Tabatta Rowing (borrowed from Jason Khalipa, CF Santa Clara).
On rest period don't completely stop just slowly keep moving but on
the 20 seconds of work. Put it on it!
Then see how many calories you can row in 40 seconds.
Damper set at 5 rowed 16 cals.
Damper set at 10 rowed 22 cals.
(buying a C2 rower for my basement was the best $ I have ever spent on
fitness equipment).
Dinner
Chicken breast with cauliflower, green beans, salad greens and cashews.
I really wanted to do the main site wod today:
5 rounds/ time of
5 thrusters @ 155
5 muscle ups
Run 400 m
I decided against it because I knew it would be a bad idea since my
shoulder is tweaked. It's very difficult to stop the pace and volume
that I have been training at. I really do enjoy CrossFit and feel like
I am missing something if I skip a wod.
good to see you are blogging again. I enjoyed the full article and hope that maybe you can get permission to republish it in full after some time has elapsed - it deserves wider exposure online than it might get behind the log in.
Posted by: Puma Outlet Store | 09/02/2011 at 08:40 PM
Glad to see that a wkleey wod is going to continue to posted after the open qualifier is over. Since I found the site, I enjoy doing the wod and seeing the results of other masters
Posted by: Daniel | 02/19/2012 at 01:30 PM