Timing is Everything

Monday, January 12;

I forced myself to go to CFOT morning, because my shoulder was feeling pretty good. I also thought that the workout would make the rest of my body feel pretty good. The plan was to do an one armed version of Cindy. Cindy is a combination of three of the basic bodyweight movements that I consider a Crossfit cornerstone. It's the pullup, pushup and squat. Three very important movements.

Unfortunately, I can only do one of them at this point. I went even more basic than that to design today's workout. If you look consider it, the pullup is a pull and the pushup is a push. Brilliant, right? Not too brilliant. It's pretty basic. For my "pull" I did a KB high pull. For the "push" a push press did the trick. I can do the squat, but it can always be improved.

Back to the design of Cindy. The goal is to get 20 rounds of 5 pullups, 10 pushups, 15 squats in 20 minutes. That's a set a minute. I took the same idea and applied it to the High pull, push press and squat. I kept the weight pretty lite because it's been a while and I don't want to kill my right arm, because I rely on it for basically everything.

WOD
shoulder stretches
20 rounds in 20 minutes
5 right arm KB High pulls (25lbs)
10 right arm push presses (20lbs)
15 squats

Felt awesome!