"Friday Workout of the Day"

*My shoulder is going through some struggles right now, but I think I just need some rest and recovery. I did some mobility drills today, and also iced the last two days. People do not realize how important icing is the first 48 hours, and any type of weird soreness or something that seems off centered, I throw ice right on the affected area. Icing will reduce inflammation, but also allow blood flow back into the affected area, which will move some of the bad shit out of the affected area. It was pretty sore today, but after some icing, and some mobility work, it felt pretty good. I probably should have just rested today, but I had an opportunity to see my friends at CrossFit Southie, and I took advantage of it. However, I will probably take Saturday and Sunday off and try to concentrate on icing the shoulder, and also doing some more mobility drills and myofascia release as well. Also, at 10:00 pm, I was feeling pretty restless, and went back to the gym, and hit some strength up to clear my head and get through some personal problems that I am going through as of late. It is pretty amazing though, as 5 years ago, I would have resorted to negative actions, and now I resort and deal with my problems by going to the gym, which is a great resource, and also a great outlet for myself.

Friday, September 9th, 2011 Workout of the Day:
A. Power Snatch, 5 sets of 3
*Pretty happy with the 180 because I did that for one like a month ago, and this time, I could have def went up in weight, and hit perhaps 190 or more, but stayed at 180, and stayed with the PR.*
B. 5 Rounds for time of:
3 Power Snatches @ 135 lbs
10 Box Jumps @ 30 inches
Time: 3:07
*Felt good on this and just went all out*
Rest 8 hours
C. Power Clean, work to a heavy single
Worked with lightweight, and worked my way up
*Also happy with the 245 power clean, because my bodyweight is still under 180 lbs, and could have gotten over 250 lbs, but stayed at 245 lbs, which could be a PR for power clean, so I always stay at a PR, and try not to push it, as most injuries will occur after you PR, and then you go for more! Be Happy with a PR, no matter how much you go up in the movement, A PR IS A PR!
D.30 Handstand Push-Ups
*This is where the shoulder problem occurs, and I think my shoulder problems, are from my handstand push ups. Have to look into it and see what is going with this movement