sick and injured

well...... for the last three weeks i've had a strained neck/shoulder that keeps me awake - going to cracktobackter tomorrow - he's really good, but i use him sparingly -  have decided to abandon crossfit - it's a great modality, but i find the randomness a little to uh random - the program tends to incorporate shoulders to a degree that i cannot tolorate(okay crossfitters, im a pussy) - also it tends to turn into a chinese firedrill(okay everyone else, i'm politically incorrect) in the quest for a good whiteboard - i have taken away some good things; great things actually - jumping, gymnastic moves, jump rope, and the careful addition of metabolic lifting workouts - here is what i did today:

5 rounds:
   5 pullups
   15 pushups
   12 smith squats

then

3 rounds:
  5 bb pushpress
  15 hanging leglifts


then
  50 benchsteps with  15lb dbs