2011-03-10 Thursday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Skill/Strength:
Ring routine
Tuck, pike, muscle up, dip, L sit, lever, invert pull, back lever, German hang pull, back lever, front lever, straddle
I completed 5 times. Muscle ups were not smooth. I need to focus on keeping rings close to body, pulling up to sternum, and throwing head through.

WOD
7 rounds for time
7 thrusters
7 ring pushups

Results
6:14 with 95# thruster.
My right shoulder hurt on the push press portion of the thruster. Mentally this threw me off. I certainly did not feel ready to push this workout (maybe mentally weak). I was actually nervous that I might be hurting my shoulder more and thought about stopping the workout. The discomfort was right on the edge of go/no go. I decided to keep going but was focused on my shoulder. In addition the nature of the double workout yesterday had my legs tired. But even with my legs tired, if I had not been so focused on my shoulder, I should have performed this workout more quickly. I definitely lost the mental battle today. That is disappointing because yesterday, I felt really good.

I do not recall any specific pain/tweaking in my right shoulder during ring routine. While doing our current standard warm up with the pvc pipe, I did notice some tightness/uncomfortableness in my right shoulder but just thought it was some normal post workout/early morning tightness.

Yesterday I went easy on the jerks in part because I needed to work on my form but also because my right shoulder hurt. I did not mentioned it yesterday because I thought it was just soreness from Monday's workout "DT". I may have tweaked the shoulder on monday march 7.