Shoulder Work

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
A2) 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:
3 HSPU Ring rows, 2 steps in
3 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.

Have a good weekend y’all.



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