Six for Seven

I had lots of energy this week and I worked out four days in a row (six days in the week): Running and calisthenics last Sunday, CrossFit on Monday, Wednesday, Thursday, and Friday, and boxing today. My shoulder is slowly getting better. I haven’t been doing hanging exercises or overhead lifts, until today when I used 5-pound hand weights to do some rotator-cuff strength exercises.
I hadn’t been to boxing in almost three weeks. I told Cappy I’m still going to the other gym and trying a bunch of new things and that I’d hurt my shoulder. He helped me look at my habitual shoulder position and how they want to curve forward, whether at rest or exercising. It is as if the strong pectoral muscles pull the shoulders out of position thanks to both my daily job of sitting at a computer and to the pecs being stronger than some of the back muscles. It’s all a little vague in my mind, but I find it easy to believe that my shoulder joints, given my age and sedentary working life, are not seated properly. That can’t be good for overhead lifting.
The boxing workout seemed long—not surprising, considering how intense but short the CrossFit workouts tend to be. The boxing workout is an hour of sustained effort. The thing about CrossFit, though, is that I can always stick around and do more work after recovering from the really intense part. I like having both a structured, demanding workout and flow time to try whatever I feel like trying.
I mostly felt strong at boxing today. The first thing I noticed was that when we did our most demanding jump-rope round (out of several consecutive 3-minute rounds of jump rope), I never stopped. In this round we alternated 30 seconds crossovers and 30 seconds doubles (the rope goes under your feet twice per twirl). That was always an especially difficult combination for me. Crossovers require more precision with the feet and more stamina in the shoulders than regular jumping, and doubles of course are a huge cardio spike. After the first 30 seconds of doubles, crossovers never seem like enough of a rest. Then before it seems reasonable you have to start the next interval of doubles. Three minutes is a long time.
Recently I’ve been able get through this combination without stopping. This is not an especially meaningful benchmark, except to me because of its familiarity. By “not especially meaningful” I mean it hasn’t made me a fast runner. Surely it has increased my stamina, speed, and coordination in other areas to some degree, though. Everything we do at boxing is part of the reason I was able to start CrossFit and enjoy it right away instead of feeling like I was going to die.

5 thoughts on “Six for Seven”

  1. You probably aren’t imagining that your pectoral muscles are pulling your deltoids out of alignment. I’m going through that right now, thanks to all my progress with pushups and db bench pressing. My rear delts and my back muscles overall aren’t keeping pace, and now I’m feeling some pain in my shoulders. Nothing *horrible,* but enough to say that I’m feeling it.
    I’m not sure if you do any dumbell traditional exercises any longer, but you might try adding some bent over DB flys to help balance your muscles a bit.

  2. No! “Fran” is the name of the workout itself. Thrusters and pull-ups, evidently. And that’s probably the main location in California.
    They gave women’s names to a whole list of their benchmark workouts. What a bunch of cavemen, huh? 😉

  3. I’m not sure if it’s an all-around CrossFit culture thing, but watching that feller chucking the weights down so hard to the ground gave me the willies. At the less intense places I visit, I’d get thrown out for that kind of deal.
    But wow. If there were tape of me doing the same exercise, you’d see: 1. Okay, phew. Now, let’s chin. 1. Yep, let’s do more. Uh.. 1/2.

  4. I’m told that in “real” Olympic lifting gyms, dropping the weight is normal and expected. You’re trying to lift a lot so should not be expected to set it down, as doing so makes injury more likely.
    Funny that you mention it, because I and most of the other women at the gym say the noise of dropping weights took a lot of getting used to. It still makes me cringe when I do it myself.

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