30 minute run @ 60% intensity
For distance: ~4 miles (2 out, 2 back)
18:30
Crossfit St. Paul
Push Press 3-3-3-3-3
For loads: 185, 195, 205, 225x1 (F), DNF
Daily report
- Body: Injured right shoulder on 4th set of push press. Had to leave early; no met con.
- Sleep: Enough. Well rested.
- Nutrition: Good.
- Notes: Run went smoothly in the morning, but afternoon session was unfortunate. I am strong enough to get 225 for a triple, but after the first rep I hesitated with the weight above me and let the weight slam back down without any 'give' in the catch. Felt very odd, like a knuckle crack. Didn't hurt much at first, but quickly became inflammed. I suspect grade 1 shoulder separation. Very limited mobility of shoulder joint; lifting objects above head is painful. Perhaps a blessing in disguise; I need to take a break from training and focus in on recovery i.e. diet, sleep, flexibility. Right now, I am planning on at least a week break, with as active of rest as I can manage (running, stretching, swimming). It's certainly not a horrible injury, but I will not exacerbate by continuing the volume I've been doing. Will ramp it back up as soon as I'm back to 100%.
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