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9:20 am
August 30, 2010
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Workout B, August 29, 2010 (Session #2 of #24)
SWU 2x5 @45, 1x5 @90, 1x3 @135, 1x2 @180 / Squat (Working) 3x5 @230
SP (No go. It hurt too much so I tried some TGU instead and I could barely do 25 lbs on my left shoulder. It's getting worse, not better)
PCWU 2x5 @45, 1x5 @75, 1x3 @90, 1x2 @115 / Power Cleans (Working) 5x3 @140
Doing strength training the day after Brad's bachelor party was not the best idea. With my diet already not in the best of sorts I was all kinds of inflamed and sore. I probably should have just stayed home but I went any way. Not my best effort and I'm really pissed that my shoulder seems to be getting worse, not better. The shoulder press hurt more than it should so I did turkish get ups instead. The TGU's were pretty weak as well. Power cleans were ok.
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8:24 am
August 31, 2010
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Shawn
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Yikes! Not good news about your shoulder. Ask Leya to give you a back massage. 
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1:30 pm
September 1, 2010
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I’m not doing any workouts until next week. I’m
just going to rest and not stress my shoulders and see if it helps.
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9:27 am
September 8, 2010
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Post edited 9:28 am – September 8, 2010 by Kurt
Post edited 9:28 am – September 8, 2010 by Kurt
I’ve done a grand total of three workouts since August 29 and I’m going to be modifying the strength training program to include one regular metcon a week and a couple of strength days (always with a rest day preceding it). I’m putting an end to the overhead work and movements that aggravate my left shoulder. Usually the pain is gone in the 2nd working set of squats but this time it never left (and actually felt more painful) and the flexibility left me with my wrist bent
at an extreme angle so it’s time to nix the back squats and sub with front squats. I’ll continue with the power cleans, deadlifts and the ring dips.
I plan on doing a modified Kelly this Thursday subbing the wall balls with light front squats. There’s always a way to get stronger and work around an injury, etc.
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9:28 am
September 15, 2010
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After a week of the flu and the milk chug did a small workout last night and it's clear my lungs are still congested as I had a hard time breathing. I probably shouldn't have worked out but I'm sick of not doing anything.
I tried to do 3 rounds for time of:
500m row
30 – 24" box jumps
30 – 65lb front squats
I gave up the ghost with 30 front squats to go at 29 minutes. I felt just horrible and I'm now having to modify my front squats. I seem to have sprained my wrist on the back squats (I'm not surprised) so I have to cross my arms and rest the bar in my collar bone/throat area. I'm going to continue to work out and I'm hoping this flu thing ends quickly.
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1:42 pm
October 12, 2010
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I had my shoulder ultrasound last Friday and I'm now waiting for the results. In the meantime I'll hit lower body workouts that include front squats and deadlifts. I may try some power cleans as my wrist is starting to feel a bit better. Deadhang PLU's are ok as long as I do a mixed grip.
Things that are out are:
1. pushups
2. bench press
3. all overhead pushing
4. bell swings (tried them and it's a no-go)
5. kipping pullups
6. hammer strikes
Things that are in:
1. rowing
2. box jumps
3. front squats
4. situps and using the GHD
5. sled drags
6. running
7. lunges and weighted with hands held in goblet squat manner
8. skipping rope
9. power cleans (as long as my wrist feels ok)
10. tire flipping
I'm really missing doing the overhead work but I should be able to keep enough variety in there to keep things interesting and hopefully not lose any strength. Doing primarily front squat work should help me in my oly lifts once the shoulder things are worked out so that's the silver lining.
What I am struggling with is the chemical allure of smoking. A small cheat has turned into a full blown addiction again and I'm seriously bummed about that. I have to quit this week since it's obviously hurting things and since my son is coming I have to set a good example. Who am I to harp on someone when I'm not taking care of myself?
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9:38 am
October 15, 2010
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Two
workouts in a row! I’m taking today and Saturday off then start a new week on
Sunday as I’m feeling a bit sore (but in a good doms kind of way). I went in,
did some light power cleans, ran the 3x800m wod then tried some heavier cleans
afterward. I stopped at 165lbs as I was pretty tired from the runs but I was
able to bend my wrists. In an odd sort of way the wrist injury is helping my power
cleans since I have to get my elbows up really fast to get the weight of the
bar on my shoulders.
I’m going
to modify the starting strength excel spreadsheet to be for front squats,
cleans and deadlifts and use it as a guide for progressing. Since back squats
are out for the foreseeable future I have a front squat goal in mind of a 1RM
of 275lbs by the end of December. My current max 1RM is somewhere around 235lbs
so I need to increase it by 40lbs. I’d also like to get a power clean of over
200lbs if I can. My deadlift goal is 450lbs.
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3:12 pm
October 19, 2010
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And the result of my ultrasound is……
Calcific tendinitis (also calcific/calcifying/calcified/calcareous tenonitis/tendonitis/tendinopathy, tendinosis calcarea, hydroxyapatite deposition disease (HADD) and calcific periarthritis), a form of tendinitis, is a disorder characterized by deposits of hydroxyapatite (a crystalline calcium phosphate) in any tendon of the body, but most commonly in the tendons of the rotator cuff (shoulder), causing pain and inflammation.
So there is nothing broken and nothing torn so that is great news! I have to take an anti-inflammatory for the next two weeks and avoid any weighted movements with my shoulders. If it doesn't clear up they may give me a cortisol injection but that's about it. From what I've read the calcium deposits should go away and rehabbing it with lighter weights after the fact should get my shoulder flexibility back (back squats baby!). So, there is no power cleans, no pulling, pushing for the next two weeks. Front squats and lower body is ok.
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8:25 am
October 20, 2010
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Shawn
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Awesome! Take easy on your shoulder for a while because I want to challenge you in Super Total soon!
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8:58 am
October 20, 2010
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You'd kill me on all the overhead work and the bench press so I have to make it up on the other lifts. Game on shawn! 
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9:00 pm
October 20, 2010
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170-175-180 for 5′s then 190-195-200 for 3′s
then 2-400m runs carrying one of those larger black sandbags. I have no idea how much they weigh.
I'd love to hit 225 for my 3's in a couple of weeks if possible and provided humpty stays together.
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3:04 pm
November 12, 2010
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Sigh. This shoulder thing is getting old. Not sure when I'll get back but I may have to drop the unlimited or cancel altogether since I'm paying and not doing anything. The cortisol or whatever didn't do jack and I'm in the same boat as before.
We'll see I guess.
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8:47 am
November 15, 2010
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Shawn
| | Regina | |
| Member | posts 25 | |
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 That sucks!
You probably just need a break for a while… However, you better be ready for next Super Total!
Take care.
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2:13 pm
November 15, 2010
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Shawn,
I was able to come in and do a workout on
Friday so I’m not out of the game but I’m no going to be able to do a
supertotal anytime soon. It’s going to be baby steps and some major rehab of my
shoulder but I have lots of time. I also have to ditch the smoking but that’
another battle..lol.
Did a 20 minute AMRAP of:
10 – 95lb bench press
10 24” box jumps
10 GHD situps
10 135lb power cleans
I did three rounds
plus 4 bench presses and I was really winded. I think I’ll continue to do
lighter weight AMRAP’s and ladders for a while to engage the muscle groups that
support the shoulder.
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12:41 pm
December 1, 2010
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Well I've been putting off going back to cfr for quite some time so I'm going to make my 1st workout back this thursday. Hit 40 years old today so I can't mope around not doing anything.
I think I'll do a repeat of the last little workout I did and then hit up regular CF and just modify to work around the shoulder and work things out.
Ugggh…40.
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