R11D22-23 – Shoulder Good, Coordination Not So Much

anatomia-spalla-4My plan was to take Sunday off as a day of rest in case I had actually done something bad to my shoulder and then to go straight back to the same routine to see if it held up. I left the bar at 135lbs and planned the following:

5×5 Deadlift
5×5 Hang Clean
5×5 Power Clean

I didn’t want to get too complicated, just to make sure I did every rep of every set and see how my shoulder held up. Thankfully it was fine, not only that, it actually felt better after I was done. I am struggling a little to get the power cleans done since the weight is still a little unstable as I come up but I am able to hang on mostly and get the bar back in shape. I am amazed at how heavy it feels after knowing how easy it was last summer. I also know that it’s a matter of time before I am able to contemplate hitting 155.

That was Monday before coaching and the only residual issue I have is my left shoulder (not the really bad one) is still a little painful. I felt it during bars as I was spotting front stride circles. I will keep updating the issue and the progress. Tuesday I decided I needed a little cardio so I took on T25 Speed 2.0. Since Speed 1.0 was a bit of  letdown I was hoping that this would be a massive improvement and I was not disappointed. The workout has 2 sets of moves, as far as I can tell designed to simultaneously make you trip over yourself and make you feel slightly remedial in your agility. The good news is that the 2 sections are then repeated with shorter intervals, 8 counts instead of 16. Then, after going through them all a second time, you are then instructed to go through again even faster with 4 counts. Of course then there is a burnout which from what I could see through the sweat was more of a chicken dance meets mosh pit meets full body seizure. Fact is it’s a 2 count run through of the whole thing. I was able to keep up for most of the time however there were a couple of transitions that had me twisting my toes on the foam floor tiles or staring blankly like a 3 year old does when  you tell them it’s PJ time.

I have to admit I love this format, especially when the moves are challenging which these definitely were. As the tempo increases, the time seems to pass faster and the last 8 minutes or so are just a blur. Unless Speed 3.0 is another quantum leap, I think I will be doing this workout any time I feel like I need an agility boost. I liked is so much in fact that I am going to steal some of the moves for my next cardio conditioning at gym which should be Friday. I can’t wait to see the confusion on their young faces… hahah!

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This entry was posted on Wednesday, January 29th, 2014 at 12:27 PM and is filed under Crossfit WOD Type Workouts, DVD Days P90X to Tapout XT. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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