31 May 13 (Fri)
Strength
3x5 Bench Press (125lb smith)
5 Rounds
10 Pullups (assisted 130lb, 130, 140, 150, 150)
45sec Rest
then
5 Rounds
10 DB Seated Shoulder Press (2x30lb, 30, 25, 20, 20)
45 sec Rest
Cooldown
500m Row
Had to skip yesterday. Crunched a little cartilage in a knee standing in line at the grocery store on Tuesday. Hard to walk any steps, even with a cane, let alone go to the gym. =( This happens from time to time, and they usually go back to crappily-normal in a few days to a week. The important thing is to not get too cocky and try taking normal (for me) steps too soon.
On the bright side, that's the first day that I've skipped in the first month & a half or so. I chose upper-body movements today, so that I could avoid the knees. The row actually worked okay, I assume because there isn't any weight upon them, as well as the movement tracking straight and even.
Picture is Elisabeth Akinwale. She's pretty awesome. Here is a video about her, as well as one of a 13-year-old girl that had cancer who still Crossfits, and is pretty great herself. Good stuff.
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