CrossFit Workout

I looked at the top 20 search phrases that led people to look at FitNotes in January. Of the 305 clicks coming from these 20 phrases, 184 came from searches related to how to do a handstand. Other common search phrases are “run two miles,” “CrossFit,” and phrases related to jumping rope or boxing workouts.
My shoulder is getting better, but I’m afraid to do pull-ups and most other dynamic over-the-head moves. Dave suggested I work on overhead presses with handheld dumbbells, a great idea. It is a deliberate, controlled move, and I can work up to heavier weights in small increments as I feel comfortable. Last night I did 10 presses with the 15-pound dumbbells. Lifting them overhead was challenging enough to make me really concentrate on holding them steady, by the time I got to about 8 reps. I’ll do at least that much every day and add weight when I feel really solid.
Regardless of that plan, I jumped up and swung on the rings for a few seconds last night. People have been goofing around with a sort of hula whirl on the rings: hanging straight, swinging the feet in a bigger and bigger circle with legs together, then bringing the hips and shoulders into it until you’re really whirling. The hard part seems to be letting go and trying to land without continuing to whirl.
The first thing we did last night, after our warm-up, was a bunch of back squats. I shared a bar with another woman and a 12-year-old boy who says I’m “beastly” because he’s surprised how much I can lift. I always tell him he’s going to surpass me within six months. What I was surprised by was that I could lift a lot more than the other woman could, though she’s more experienced and younger than I am. From other times I’ve seen her I know she has a lot more upper-body strength than I do. That’s what I need to focus on if I’m going to meet the goal of doing a muscle-up this year. Anyway, in last night’s back squat I got up to 162 pounds. Maybe I could have added another 15 to pass my max of 175, but we’d already done lots of reps at lower weights and were about to do a bunch of Romanian deadlifts, so I didn’t want to push my luck nor spend the extra time right then.
Romanian deadlifts are done with straight legs and a straight back. Dave told us to deadlift the weight normally, then pull the shoulders back, tighten the back, and bend at the hips to lower the weight and bring it back up. This was good for the hamstrings and also seemed to challenge the lower back, which was tired from the squats. Later, my lower back was so tired that folding laundry felt strenuous. Tom and I noticed that in a book about weightlifting that he bought years ago, the Romanian deadlift is shown with a rounded back and forward shoulders—just what Dave told us to make sure and avoid. I believe Dave. Maybe that pro football player in the photo was so strong that the weight was too light for him, and he forgot to pay attention to form.