Sand in my eye

Thursday, December 20

I love the Tuesday-Thursday crew. It's good to get to work with some of the guys from the 7:30. It's also nice to see Keturah and Lauris too. Cara, we workout together every day so you're like my constant companion.

Warmup:
We did bar work with the PVC pipe. Everyone graduated up to heavier weights to continue with some high reps, but I stayed behind. I didn't want to push too much with any overhead shoulder work. I did do a few hang snatches with the 15lb bar. They felt fine. I could have done more, but this is part of my scaling back to allow myself to heal.

Workout:
Done with 15lb weight vest
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12- 15lb Sandbag Getups
2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24-jumping squats

Originally, I set a goal of 10 rounds so I was going at a steady slow pace. Then Jerry piped in saying, "Yeah, I didn't think you'd be able to make it to 12." Of course that translates to me as, "I dare you to do 12 rounds." I picked it up a little bit, and hit 12 rounds right on the dot.
This workout was brutal! Every time I went down on the ground the weights from the vest dug into my lower back, which still hurts from Tuesday's workout. Thanks to a suggestion from Jen, I tried switching my legs on the get up.. using the right leg to pull myself up and then my left.

After class Lauris was talking about some shoulder exercises that focus working on the smaller stabilizing muscles in the shoulder. She explained that we use the larger muscles in the advanced motions we use in CrossFit. Often this does not utilize the smaller muscles. Jerry said he'd try to incorporate these three exercises in a warmup. I think I will do them at night before going to bed.