The CrossFit Diaries: Sidelined Shoulder

After having a Wednesday off, I was looking forward to getting back after it on Thursday. I got in super early and was just warming up and stretching per normal. I chatted with Jason a little and he asked me how I was feeling. I told him overall I was feeling solid, but discussed the tweak to my shoulder (which even after 1 day of rest felt much better). He mentioned that they were asking around because they had upped the intensity in the programming recently and were checking to see how everyone was handling it. I had noticed but actually felt fine. No big increase in soreness or anything, so all was good. I tried a couple of muscle ups, but my shoulder flared right back up, so I stopped. Got into the workout after a pretty solid warm-up.


Strength Make Up and Goal Development

Workout of the Day:

5 Rounds:

10 Ring Dips

10 Toes to Bar

20 Wall Balls


5 Rounds:

10 Push Ups

15 Sit Ups

20 Wall Balls

* 12 min time cap *

Since I missed Wednesday, I made up that strength which was deadlift 6, 6, 6, 6. I worked up to 385 lbs on the last set. I could have gone higher, but it was tough to hold the bar with my hand taped over the callus I had ripped off on Tuesday. I felt good and had some solid work. Nothing crazy, but a good day overall from a strength perspective.

I wasn’t sure how I’d do on the WOD given how my shoulder was bothering me. I started on ring dips and toes to bar for the first round, but as I was in the middle of the dips on the second round I just couldn’t hold it well and had to  go to push-ups. I also switched to sit-ups because my should was just not liking the work at all. The sit-ups and push-ups were much easier than the ring dips/toes to bar which helped me finish in just over 10 minutes as the 3rd person done. It was nice, but I felt like I cheated a little since I wasn’t doing the more difficult exercises.

Spoke with Jason at the end of class and he mentioned he’s had this same shoulder issue as well. Pretty common for bigger guys trying muscle ups given how much more person we’re moving on the joint. He recommended just taking it easy and working around it for the next 5 days. So I’ll continue to adjust my exercises to keep my shoulder fresh and hopefully get back to working on the muscle up late next week or the following week. I’ve missed my goal for the muscle up, but I’m so close that I know I will have one soon, and that will be good.

Stay classy.


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