Dumpster fire? Yes, that’s how last week felt for me. A
small, enclosed, crappy situation all around that needed professional help with.
My body straight up hated life. My legs felt horrible for most of the week and
you’ve already read about my shoulder. It got so bad that I thought I had
undone any recovery from the injury this summer and was prepared to call the
Doctor to get a referral for an MRI. The issues eventually settled down (after I
played NASCAR pit crew and changed tires for my Sis) and I’m back to the ‘No
Overhead’ work for a while. I need this to settle down again. That doesn’t mean
couch time and bon-bons, but it does mean heavy modifications. Special thanks
to @Keilshammer for keeping me from doing something stupid tonight (Bench
Press) after the WOD.
small, enclosed, crappy situation all around that needed professional help with.
My body straight up hated life. My legs felt horrible for most of the week and
you’ve already read about my shoulder. It got so bad that I thought I had
undone any recovery from the injury this summer and was prepared to call the
Doctor to get a referral for an MRI. The issues eventually settled down (after I
played NASCAR pit crew and changed tires for my Sis) and I’m back to the ‘No
Overhead’ work for a while. I need this to settle down again. That doesn’t mean
couch time and bon-bons, but it does mean heavy modifications. Special thanks
to @Keilshammer for keeping me from doing something stupid tonight (Bench
Press) after the WOD.
Warm-up
400m Row
Last shoulder talk for a while. I went to do some dislocates
to loosen up my shoulders and I was unable to complete 1. Not a good sign. You
still have to find a way to do the work (just like @SarahBassels who was doing
Squats because of arm issues). First up was 12 minutes to find a 1RM Power
Snatch. Coach Z (@zlreyes) modified me to Snatch Grip Deadlifts. Worked up to
175lbs and then it was a 4 minute EMOM of 1 rep @175lbs, 1 rep at 155lbs and
then 2×3 reps at 135lbs. we switched to the Clean & Jerk for 12 minutes and
I tried (and nailed 155lbs), but it didn’t feel good so it was Power Cleans
only for me. I hit a new 1RM of 207lbs and I felt I could have gone higher (but
safety first).
to loosen up my shoulders and I was unable to complete 1. Not a good sign. You
still have to find a way to do the work (just like @SarahBassels who was doing
Squats because of arm issues). First up was 12 minutes to find a 1RM Power
Snatch. Coach Z (@zlreyes) modified me to Snatch Grip Deadlifts. Worked up to
175lbs and then it was a 4 minute EMOM of 1 rep @175lbs, 1 rep at 155lbs and
then 2×3 reps at 135lbs. we switched to the Clean & Jerk for 12 minutes and
I tried (and nailed 155lbs), but it didn’t feel good so it was Power Cleans
only for me. I hit a new 1RM of 207lbs and I felt I could have gone higher (but
safety first).
Tidal Showdown Quarterfinal
2 – 4 – 6 – 8 – 10 Reps of Power Cleans (@125lbs)
4 – 8 – 12 – 16 – 20 Reps of Front Squats (@125lbs)
Well I did learn something today. Squats, done properly, are
friggin exhausting. I was getting FULL Depth PLUS. What’s plus? Plus is Ass to
Grass. That’s where my booty was tonight. I finished in 12m53s and I was pretty
tired. The highlight came when @DefconRX went the distance and finished his
complex. The whole #530Crew ROCKED IT!
friggin exhausting. I was getting FULL Depth PLUS. What’s plus? Plus is Ass to
Grass. That’s where my booty was tonight. I finished in 12m53s and I was pretty
tired. The highlight came when @DefconRX went the distance and finished his
complex. The whole #530Crew ROCKED IT!
Cash-out
2×10 Ring Rows
1×2 Ring Dips
Yeah, that was a Cash-out not designed for me tonight. I got
through the first set of reps and the discomfort got to be a little much. In
lieu of that, I through together a BWOD to make up for it.
through the first set of reps and the discomfort got to be a little much. In
lieu of that, I through together a BWOD to make up for it.
BWOD
50 GHD Sit-ups
50 GHD Back Extensions
Shoulder Stretches
Ankle Mobility (Band)
Ankle Mobility (Plate)
5 Pull-ups
Hip Stretches
Now you may look at that and go why Pull-ups? I was testing
a theory (which proved correct). As long as the load on my shoulders is in a
single plane, the pain isn’t too bad. As soon as we add multiple planes or
rotation, well then my friends, $hit Gets Real… Sore. I’ll keep it easy until everything feels
better.
a theory (which proved correct). As long as the load on my shoulders is in a
single plane, the pain isn’t too bad. As soon as we add multiple planes or
rotation, well then my friends, $hit Gets Real… Sore. I’ll keep it easy until everything feels
better.
Congratulations to Sara Wakefield who hit her first MUSCLE
UP TODAY!!! I didn’t get to see it, but I’m sure there will be repeats soon. Don’t
think because you have hit one now that it’s ok to move. No deal. Also congrats
to the 3 Canuck teams that competed at Tidal Showdown on Saturday morning. You
guys were awesome (and inspiring), I’m sorry I could only stay for WOD 1.
Lastly, tonight is post 599. Look for Wednesday’s milestone 600 post, you guys
keep me honest and working hard.
UP TODAY!!! I didn’t get to see it, but I’m sure there will be repeats soon. Don’t
think because you have hit one now that it’s ok to move. No deal. Also congrats
to the 3 Canuck teams that competed at Tidal Showdown on Saturday morning. You
guys were awesome (and inspiring), I’m sorry I could only stay for WOD 1.
Lastly, tonight is post 599. Look for Wednesday’s milestone 600 post, you guys
keep me honest and working hard.
Beez
whats that guy holding – smelling salts?