1 x 10 at 55% of 1 rep max
1 x 8 at 60% of 1 rep max
1 x 6 at 65% of 1 rep max
1 x 4 at 70% of 1 rep max
Every minute on the minute for 12 Minutes
Odd minutes = Pull ups
Even minutes = Handstand push ups
Post loads to comments or BTWB
Today we will deviate from the normal video with suggestions and do a quick “HOW MY SHOULDER WORKS” session. Sometimes, when we understand the inner-workings of something such as our shoulder, we can better nail down how to treat it. Here is a little exerpt from an article on the Breaking Muscle blog entitled “WHY DO I KEEP JACKING UP MY SHOULDER?” – Meghan Rovig (you can see the full article here)
“In the two years I’ve been coaching and CrossFitting, I’ve seen biceps tendonitis, rotator cuff tears, and labral tears. These injuries are not always mutually exclusive. The structures are housed closely together and dysfunction in one affects function in the other.
A little anatomy lesson of the shoulder: (refer to picture above) The biceps tendon courses through the subacromial space. This is an area made up of the head of the humerus (upper arm bone) and the acromial process of the scapula (shoulder blade). There are four muscles that make up the rotator cuff: supraspinatus, infraspinatus, teres minor, and subscapularis. The supraspinatus courses through the subacromial space along with the biceps tendon and the subacromial bursa.
If the thoracic spine doesn’t have good mobility, the scapula then cannot be in correct mechanical position. Often, the scapula tilts forward, thereby closing down the subacromial space, creating impingement. This impingement causes the biceps tendon, supraspinatus tendon, and subacromial bursa to be inflamed. Add overhead motion to it, like push press or a kipping movement, and you’ve got yourself one pissed off shoulder joint.
The labrum is not forgotten in this dance of shoulder movement and mobility. It is the site of attachment of the long head of the biceps tendon. Often injured in overhead throwing athletes, the labrum’s purpose is to provide additional stability to the shoulder joint, with the assistance from the rotator cuff muscles. When the cuff is weak, the biceps tendon and labrum will take up the slack, attempting to provide additional stability. When the rotator cuff is already weak, and then gets fatigued with a kipping movement, the labrum takes over. Because of it’s low tensile strength, something has to give. If the rotator cuff doesn’t, the labrum will.
So, there are multiple reasons why you keep f’ing up your shoulder. The first steps toward rehabilitation are rest from the aggravating movement and re-evaluating your form. If you have a good CrossFit coach, talk to him or her about your form, and ask to be watched in a workout. Many of my athletes look technically sound during technique practice, but then it all goes to crap when the WOD is on and sh*t hits the fan.