Monday, July 09, 2012
I haven't WOD'ed since Saturday - which was heavily modified. My shoulder is acting up again :( For those of you who don't know, I had rotator cuff/subacromial decompression surgery when I was a sophomore in college due to being a fastpitch softball pitcher since I was 8 years old. Before and after surgery my shoulder has tallied up a total of 6 cortisone shots. Even though part of my humorous has been shaved down to prevent it, I still have pretty bad bursitis - and right now, it's feeling quite inflamed.
So I did the smart thing - something I've never done before because being sidelined was just never an option for me - I took a few rest days. I WOD'ed last Wednesday but took off Thursday and Friday because the workouts were very 'shoulder' heavy. Saturday was a partner WOD "Frannie" both partners complete Fran (21-15-9 thrusters and pullups) and then "Annie" (50-40-30-20-10 double unders and situps). Instead of thrusters I just did front squats and instead of pullups I did ring rows.
Wednesdays WOD was probably what did in my shoulder: Finding a 1 rep max thruster - I got 109 (grabbed the girl bar by accident...so awkward to have lifting maxes that end in 4 or 9). Then the WOD was:
15 Thrusters #65
I honestly don't remember my time at all - not even a ballpark number. My DU's killed me - but on Saturday I was able to string 20 together at one point so that was pretty cool - I borrowed someones Rx Rope - those things ROCK!
Today's WOD has no shoulders - except some rowing but 500M isn't going to stop me.
500m Row for time
Rest 5 minutes, then:
3 Rounds for time:
400m Run Forward
400m Run Backwards
25 Sit Ups
I'm actually a pretty decent backwards runner haha so maybe this one will play to my strengths - will be good to get some runs in too - I'm about a month out from my first 10K.