Shoulder Scraping

graston-shoulderHad my monthly chiro appointment and mentioned my shoulder, which actually seemed to be feeling better today. He got in there with Graston Technique and broke up a bunch of junk, so hopefully it’ll improve quickly now.

Went to the gym right after for the 5:30 class.


2 Sets

  • 10 Wrist Curls (45#)
  • 10 Bicep Curls (45#)
  • 10 Shoulder Press (45#)
  • 10 Front Squats (45#)
  • 10 Thrusters (45#)

Strength – Deficit Deadlifts (4″)

Been wanting to do some of these and with class maxing out I definitely wasn’t going to do that. Did a set of 10×45# before jumping on to the platform.

  • 5×155#
  • 5×225
  • 5×275
  • 4x5x305

Much different stimulus and have to pay more attention to positioning going so deep down.


6:00 AMRAP

  • 5 Thrusters (95#)
  • 5 Toes to Bars

Kept up a nice solid pace. Bryan had said his score was 10+3 and I was well ahead of it early. Got slower in the 2nd half as expected, but held on and with a push at the end I beat him by 2 with 10+5. Good time domain for this combo.

8 Rounds (Tabata)

  • 20s Burpees
  • 10s Rest

Was still out of breath so stuck to 6 every round.

Skill – Double Unders

Did unbroken sets starting at 5 and adding 5. Made it to 45 without any misses and kept going in the set of 50 until I missed after 82. Made a couple attempts at triple unders and got 2 in a row right off the bat, which ties my best.

Finished up with Crossover Symmetry Plyo to try and help the shoulder.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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