Elements 11 & 12

Wednesday was Power & Hanging Clean, Friday was Snatch.
Friday's workout was shoulder intensive.  I talked to my coach first on how to loosen it up since it was seeming tight.  He showed me a few things I could do pre-workout, and a few things for home.  I had no issues really after the workout.
I'm officially done with onramp now.  I'll be able to start going more often now (or when this semester of school is over).

I've been reading The Paleo Solution by Robb Wolf.  There is some interesting stuff in there.  I have a Rheumatoid Arthritis condition that could/should be addressed by paleo.  I'm starting to think about taking it more seriously (cutting back on more than just grains).  That will be a bit hard, so I'm trying to convince the wife to go along with it first.  Robb Wolf's approach is to just have you try it for 30 days, and see how you feel.  Once I convince her, we'll go through that trial.

Element 10 - Thrusters

I hadn't considered that I had a massage on Saturday.  I do wonder to what extent that relieved my issue.  The pain wasn't gone immediately after the massage, but at some point Sunday I realized that my shoulder was feeling perfect.
Thrusters went well enough during Monday's wod.  Basically like going straight from a front squat to a push-press.  Though some very mild shoulder pain occured.  I probably wouldn't have thought anything of it, except that I've been paying close attention the last couple weeks.
I'm not certain the massage caused the relief, but due to that coincidence I'm going to talk to one of the coaches today about some stretching I can do to help prevent this.

Element 9 - Jerk

A little late on this post.  We did Jerk on Friday.  Basically dropping body down below the bar, while extending arms, then standing straight up.  Supposed to allow for more weight than with Shoulder Press & Push Press.
My shoulder was not quite perfect when the workout started, and wasn't I lucky we got to do 30 of them.  They suggest shoulder press weight + 30% for push press and an additional 30% for Jerk.
At this point we still haven't pushed ourselves to find our max (focusing on doing it right, rather than trying our hardest).  That being the case, I stuck with the minimum I could (65 lbs).  In my opinion it was too light for a decent workout, but I'm glad I did that.  Shoulder felt weak and painful in certain positions all day Saturday.  At some point on Sunday I noticed that it felt completely fine, no residuals at all.
I'll be heading out shortly for today's wod.  We'll be working on Thrusters.

Element 8 - Push Press

Push press on Wednesday.  it was same as shoulder press, but we were allowed to put our bodies into it.

This was the first workout that where my shoulder felt funny during the workout.  It usually snuck up on me later.  It was by far the most taxing upper body workout I've done since starting.  My arms were so beat that I had difficulty taking off my stretch fit undershirt.

My shoulder was very tight yesterday and muscles were sore, but not painful in the joints at all.  There is part of me wondering if my issue is that I am too flexible and possibly have pain caused when joints get into positions they weren't meant to be in.

Today, still have the stiff/tight/sore feeling on shoulders & triceps.  It probably would have been a good idea to run yesterday; that really seems to aid my muscle recovery.

Going back for more tonight.  It's the push jerk, so my shoulders won't be getting a rest.

Element 7 - Shoulder press

Looks like I identified the cause of my shoulder problems.  My shoulder hurt after the workout today (not during) just like last week.  One of the machines I used last week was the Shoulder Press.  I think I am doing it with elbows too wide.  Next time that's on the agenda, I'm going to talk to the coach and see what I can do.  At the very least, I'm thinking I can do the press with elbows forward like a clean & jerk, I had been doing it with them wider than that.

Pullups were part of the workout again, and I got 24 in 2 minutes using 2 green bands.  That's my best by far.  I do think it has more to do with technique than strenght, but I'm hoping it means that next time I see 20 of those on a workout it won't destroy me.

Element 6 - medicine ball clean

My shoulder felt a bit better today, and that's with the toughest wod i've had since day 1.  Coach usually scales us back on both difficulty (weights, box height, elastics for pullup assistance etc) as well as reps.  Today, we scaled only on difficulty and had a hell of a workout as a result.
Now, a few hours later my shoulder feels almost back to normal.

Oh, and Medicine Ball clean was a bit complicated, as it requires a quick movement to get underneath it in a squat.

I think i've also decided to go ahead with paleo, or some version of it.  I'm going to avoid rice/rains/gluten and try to have a low carb, high protein diet.  I'll also try and limit (but not completely avoid) dairy and beans.  I just don't think I have it in me to completely avoid cheese or beans.

Element 5 - Sumo Deadlift High Pull

probably the worst workout I could have had with a tweaked shoulder.
SDHP had me pulling a bar (unweighted thankfully) to my shoulders.
Add to that kettlebell clean & press & mountain climbers (tougher on shoulder than you might think).  Also a bit of sit ups and box jumps but those weren't a bother on me.

My shoulder was not very happy afterward, but now (about 1 day later) I'm doing slightly better.  My shoulder still gets some pain when I lift my elbow above my shoulder.
I'm skipping tomorrow and taking going on Saturday for the next workout.  Hopefully the extra day will let things settle a bit.