Today was all about the shoulders. I read the workout and knew I’d have to go light weight (per my PT) and modify a bit.
A1) Push press 10, 8, 6, 4, 2; rest 90 sec
Weighted chin up 5 Ring Rows (2 steps in) and 10 bi-cep curls (7.5 pounds) 5, 4, 3, 2, 1; rest 90 sec
Amrap in 10 min:
HSPU Ring rows, 2 steps in
CTB chin ups Dumb bell press
Jarrod told us to pick our top weight for the end of the push press and make a plan before we started. My PT told me that I could start doing shoulder to overhead, but to go really light. I think I mentioned this before, but when I asked him to elaborate on what “really light” was, he said take what you would normally do (or want to do) and cut that in half. I knew that if I could, I’d try to 120 or so at the set of two, so I was ambitious and initially thought that I might do 75 at the top of the workout. But (1) I haven’t used my shoulders for quite some time and (2) I needed to stay light, so I started at 45 and did 45, 50, 55, 60, 65.
During that part of the workout, I mentioned to Jarrod that I was frustrated doing such a low weight, to which he replied “Oh, so what’s your plan for when you’re quitting Crossfit?” Meaning, that I should shut up and stop complaining, it’s not like I’m on a strict timeline for recovery. In short, patience Stina-san.
Didn’t keep track of the AMRAP, but by the time we got to it, my shoulders were exhausted and I had to take more of a break than I wanted to for the ring rows.