Oops!

Ah well... I've gave you beating myself up

Today was fun! First the 6am session then I went in to see the top coach for some tips working with my injury ... see what works, doesn't, things I can swap with etc to find it a full on workout ontop

6am session

Starter:
Bend over rows with barbell
High pulls with barbell
Flys

5 rounds:
12 walls balls
12 sit-ups

Finisher
3 rounds:
Planks, hollow rocks, leg raises, KB side stretches

THEN at my appointment

• Skull crushers 15kg - 3 rounds of 12
• Rope pulls with weight sled - 2 with 40kg 3 with 50kg
• GHD double KB row - 3 round of 10 10kg
• Ring plank hold - Hands in rings and hold - 30 seconds x2 20 seconds x1
• Another ring plank version - feet in rings, plank position on elbows ... back an forth holding more on the back. Good for back spine - 12 for 3 rounds
• Single leg squats with 10kg - 3 rounds 10 each leg

Couldn't believe how hard the skull crushers were and you really wouldn't want to drop the bar lol hanging off hanging rings with my feet wasn't too fun either but apart from tired and unexpected it's been a good morning!

Sounds exhausting, but it also sounds worth the effort

I wasn't too keen on our Friday session, more than often it's a partner WOD but not today! I tend to feel bored half way through WOs like this.

300m run
15 bent over rows
Assault bike - 8 cals
Skips - 60
Rower - 10 cals

.... 6 rounds

______

So in other news I've been to the hospital this morning.

Suspected:
Rota cuff problem
Secondary neck problem
Laxity in the shoulder capsule

I’ve been for an x-ray but she wants an ultrasound which will show up much more... I’ve to wait for an appointment and couldn't get that done today #boo then once she has the report from that she will send me an appointment to go back and discuss with her.

In mean time she’s referred me to physio and told me to look up rota cuff stability exercises!

It's a good start ... x

Yikes, that all sounds painful I hope that the physio will help you recover

It’s certainly a good start ... it can get quite painful.

I went to bed early last night, no Fridayvodkas and enjoyed a rest day in bed until 9am this morning. I have decided I will do every second Saturday session, I love them but I also find rest days good for me.

That sounds like an amazing sleep. Rest days are good

Back to it this morning ...

Various of a plank and leg raises from the ball instead of burpees, clean & jerks, bike, rower, rows and skull crushes.

The gym is 5 years open today so cake was post WO

Well done! Ooh that looks yummy!

I like cake if it's worth it I ate half. Just basic cake from ASDA.

Lot's of arm work this morning.