After a three week absence from CrossFit, I finally went back last night. A couple weeks ago, I thought the cold I was fighting was finally gone. But then, I did a hard 5K row that had me coughing a lot. And then later that night, I fell and cracked a rib.
The rib is still sore and I still have some remnants of a cough from the cold I had over a month ago. The combination of a sore rib cage and a cough isn't exactly pleasant. But, I also hadn't done any workouts (other than skiing) in two weeks, so I needed to do something.
As it turned out, the workout was one that was fairly gentle on the ribs, and I did keep the weights low.
After the warm-up, we were supposed to do 7 heavy single reps of snatch balances. This is a lift that I'm not very good at, due to mobility issues in my shoulders. Compared to a year ago, I'm doing much better with the mobility, but any attempt at a snatch balance with real weight overhead ends up with me in a quarter squat rather than a full squat, and that is really an entirely different lift. So, I worked on overhead squats instead, focusing on form. My heaviest set was 3 x 85 pounds, and I did a lot of reps at 65 pounds. The coach really emphasizes that he'd rather have us do low weights with good form vs. higher weights with bad form.
Then, the main workout was a short one:
Sumo Deadlift High Pulls
The prescribed weight was 95 pounds (heavier than I did in the "strength" portion of the workout), with Level 1 being 65 pounds and level 2 being 45. Given the rib injury and the three week break from CF, I opted for Level 2. The overhead squats didn't bother my ribs at all, but I could feel that a heavier high pull would be an issue.
I finished in 4:10, and felt like I'd cheated as I watched some of our stronger guys take over 6 minutes to do the workout at 95 pounds.
My ribs were a bit sore after the workout but I did manage to sleep reasonably well after taking some Aleve. I think I'll try CF again tonight.