I found out from the doctor's review of my MRI that there are no tears or damage to the muscles or tendons, just some inflamation and bursitis. I got a cortizone shot and was told to do no overhead lifting for 3-4 days. That rules out HSPU practice and some of the other mainsite WoDs.
I was able to work on the front squats. I haven't ever done this one, so I started light to get comfortable. 3-3-3-3-3
175, 195, 225, 245, 265
I was pretty excited to see how my numbers matched up against others on the blogs. Now I just need that to transfer to my DL and back squat.
Today was a WoD found on Crossfit Invictus' website.
4 rounds for time
DL 1 ton
400m run
The 1 ton could be broken up as needed. I chose the 8 reps at 275 to work on heavier lifts. I did it in 14:05. I could have gone a bit faster, but I was trying to maintain lumbar curve as my glutes were on fire. A good workout. I'm not sure what I'll do tomorrow, but Thursday is a rest day and I can do shoulders again on Friday. Hopefully I won't need any surgery.
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