Tagged: injury

Last post

The Spartan Race has come and gone, and I wasn’t part of it. My ankle was simply not healed enough. Many told me of the steep muddy hills that were on the course, so that might’ve actually broken it.

I could say this was wasted, but it’S not really. I learned a lot about myself while training and writing this blog. It has been an interesting journey, one that I will continue.

Well, this is it. I think this might be my last post. I’m not sure if I should go on writing posts, now.

It’s been fun, thank you all for reading (thus far, maybe) and sharing my travels on the road to Sparta(n). Keep training, have fun and never let go.

 

Chris

Sprain

As the swelling in my ankle didn’t go down as much as I thought it would, and because a bruise appeared yesterday, I went to see a doctor to see what’s the story. Seems I have a slight sprain. Ice, elevation and compression are prescribed… and obviously no running or activities that involve impact on the ankle. I can still lift, but no double unders, burpees or box jumps. It should heal on its own.

I did ask about running – I have the Spartan Race in 2 weeks. Doctor told me to use my judgement. That means that, in a week, I’ll have to assess my situation and see if I run or not.

You know, I’m getting sick and tired f this. Every time there’s a competition coming up, I seem to injure myself and miss it. I want to do those competitions! It stinks. This one most of all, as it’s the very reason behind this blog.

‘Guess we’ll see in a week how things stand.

Ankle

Well this sucks. I was having a great WOD and I hurt my anle.

We started out with deadlifts 10-8-6-8-10, going progressively heavier up to 6 and lightening the load, but still keeping it heavier then the first similar set.. so my second set of 8 was heavier than the first one. I started at 135lbs, went up to 235lbs and down again. I was good – it’s hot and humid out so I like it. I pushed myself, but didn’t go overboard and then be gassed for the WOD.

The WOD was quick and good. 4 rounds for time – 2 rope climbs (13-15ft) and 4 squat cleans 185lbs. With the deadlift done previously, the squat cleans could be a nasty thing. As my max clean is around 170lbs, there was no way in hell I could Rx the damn thing. I scaled it to 135lbs. I gave it a try, but I felt a sharp twinge on the side of my deltoid. I’m told by my physio I should roll my bicep. I’ll heed her advice, but that also means I have to scale down some more. I went down to 95lbs. It worked out well. I’m sure I could’ve pushed it,but risk busting the shoulder? No.

When the time started I went up and down that rope like the devil was after me – 7s! By the 19th second, I was at my bar for the lifts. I felt good, things were going great and in my last rope descent in the 3rd round, I went down way too fast and landed on one of my ankle. It hurt – no snap -but pain. I wasn’t sure if I had sprained it or not. My coach got me some ice just in case. After some times, the pain was mostly gone. It felt more like when you miss a step going down the sidewalk and roll on your ankle… that’s how it felt. So I went back to the WOD. I figured I’d do a squat clean, see how that went, and move on. At the first sign of pain, I’d quit. I managed to finish the WOD in 5:59, having “lost” about 1:30 to check if my ankle was ok.

At the moment, the bony part on the outside is slightly swollen and there’s a dull ache, but I can walk and put my weight on it. I’ll know tomorrow for sure how things are. My coach also checked up on me to make sure I was ok. 🙂

It’s one of those thing that differentiate crossfit from many sports or physical activities – the caring.

I just hope the ankle will be healed by June 16- for the Spartan Race.

Superbowl

As if the Filthy Fifty was not enough, it seems, the coach assumed that many binged on bad food yesterday – Superbowl day. So, he got us a demanding WOD to make sure the culprits would burn the calories. Either that or he felt nasty – the jury’s still out of this.

We started with a nice warmup – 3 rounds of 5 pullups, 5 dips, 10 HRPU and 10 situps. Nothing fancy, but it gets the blood going. We then moved on to the skill: Front squat 8-6-4-2-2-2. 8 reps with bar and we go progressively heavy. I finished at 155lbs. I tried 165, but I had to bail – I pulled a few ligaments in my right hand going into the squat. Nothing bad, just… painful.

On to the WOD: For time, 20min cap: 25 HSPU, 2 deadlift 315lbs, 50 toes to bar, 2 deadlift 315lbs, 75 wall ball shot 20lbs, 2 deadlift 315lbs, 150 double unders. As my previous 1 rep max deadlift was 305lbs, odds were slim I’d do 315lbs. Still, I did it at 255lbs – good weight; you have to work for it. And I did all frigging double unders! ALL OF THEM! Even managed to string 3! At the 20min cap, I had 23 left, so the coach let the clock run for me to finish. Took me 22:01. Not Rx because of weight and the HSPU which are not complete, but it was good.

Now, I’m off to ice my hand.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 400ml water – after training.

Facing Demons

soreToday’s Christmas’ Eve. As the Mrs is working, and I’m not, I figured I’d squeeze in one more training session before the many rounds of family holiday meals. My entire upper body is sore from Tabata, but I figured I could push it. Turns out I was in for more than I thought.

The skill was a good one, one that I hadn’t done in a while (July, accroding to my log book): Front Squats (6-4-2-1-1-1). It’s just like a back squat, except the bar’s in front of you, in the clean position. Last time we tried this, I was at 65lbs. This time, I PR’d at 165lbs. On my last attempt I tried to go for 175lbs, but my wrists wouldn’t take the strain and I had to bail. Still happy. 🙂

The WOD was a quick and not so nasty one. 21-15-9 reps of Power cleans (135lbs) and GHD sit-ups, for time. To be honest, it scared me a lot. Last time I did power cleans, I busted my shoulder, had to bail out of a competition and went back to before square one on some exercices.

I knew I’d have to face my demons at some point and do the power cleans. I was hoping a little later than that. Oh well, no turning back – time to see how I’ll do. Since I’m not an idiot (well, not entirely), I scaled to a weight I knew I could handle but that I’d still get a workout out of. I went with 75lbs. Tried it a few times, and it didn’t seem that bad. I did the WOD in 6:09, and there wasn’t weight. Some of the reps I didn’t power through, and I could easily muscle my way up. Guess I’ll have to add some weight next time. I very pleased to say that the shoulders and feeling sore, but not hurting. I’m happy I faced my fears and I think I came ouot of this a little bit stronger, if not more confident. I guess it’s my Christmas gift from Crossfit.

I’m off to see family and friends for a few days. I wish you all a Merry Christmas. Train hard, train safe.

Supplements

1 scoop (9g) Aminocore (BCAA) with 600ml water – right before and during training, 1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training

 

Jerks

After last Saturday’s Snatch skillz, today was all about jerks. After a simple rowing warmup, we got on to the progession towards the clean and jerk.

We started witht the bar in the front squat position, elbows out and bar resting on the shoulders and collar bone. Then we went into a deep squat and we waited there for 30s, three times, to get used to being that deep with a bar. Thank you coach for all thoses night making me practice squatting for the OH Squat! It’s a piece a cake to stay deep, now. I had some shaking in the arm as the shoulder struggled to keep the 45lbs straight, but my squat was deep ands stable.

We followed with hang power cleans, so the bar hangs at mid-thigh, and you quarter to half squat before getting the bar in the clean/front squat position. You get the energy to drive the bar up through hip extension. Three sets of eights. On my last set, I added a 10lbs plate on each side to see hwo it felt… It wasn’t too bad. We then progressed to the hang clean and jerks. Bar mid-thigh, you go into the full squat for the clean, then stand up and jerk it – basically an explosive shoulder press. We did split-jerks – the legs go in a lunge position as you explode to get you lower and under the bar without muscling through the whole thing. It’s useful with heavier weights. We did three sets of four. I stayed with the bar, except for the last set where I did it with a 10 lbs plate on each side. Again, the shoudler was good. The split-jerks makes you avoid the muscling up, which is what would’ve hurt me.

All this was geared towards doing the full clean and jerk. Bar on the ground, catch in a squat, then (split)jerk. We were to do three times one rep to get to our max weight. Now that is NOT going to happen. I would not push my shoulder to the max… yet. I did start with 65lbs (bar plus 2x10lbs), then added 10 lbs total, then another 10 lbs total. So my 3rd attempt had 85lbs. Looking in my log book, I know that I’ve done heavier some months back, 115lbs actually. I knew today I could’ve gone heavier, but I’m not going to risk it on pride or to get a new PR that might put me on the sidelines for months instead of weeks.

I’ll see tomorrow if pushing it was a smart thing. According to my physio, the problem is muscular, and that I can start adding wieght again. The max muscle contraction also brings max muscle release, and that could help undo whatever crap is wrong there.

Oh, and our athletes kicked bottom last Sunday at the WOD 4 Toys! We got first in men scaled, first and third for women scaled, and thrid in women Rx. 🙂

Supplements

1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training

Oh Fabjous Day!

Went to the box again! Hurray!

Ok, my shoulder was sore this morning.. more from the physio than whatever ailed me, I think. I see this as a good thing, and that the new stretching works better. Then again, it also helped that today’s WOD was leg-oriented. 🙂

The skill today was leg/hip mobility, which is ALWAYS useful for stiff people like me. Granted, 2 weeks off had helped loosen things up, too. I was also very careful to roll my shoulder and stretch it. You never know. It did hurt a little went I got up from the ground, putting my weight on that arm/shoulder.

Today’s WOD was 5 rounds for time: 500m row, 50 squats, 30 back extensions. Fairly straightforward, with a 20min cap. I was uneasy when I first saw the WOD posted this morning. I tried the rowing movement and found it didn’t hurt my shoulder nor engage it too much. Honestly, it was a very good work out. Burned a lot of energy and my legs and lower back were on fire the whole time. I ended up doing 3 rounds + 38 squats; I tried to get at 40, but idn’t get the 2-3 seconds I would’ve needed. It takes a long time to do this WOD… no one finished it – we all capped, even the top guys and girls. I did get called on a few squats in my third round, though. My coach told me some of my reps weren’t deep enough, and a ref could call them either way (good or no rep). It also means I’m improving, or that I haven’t gotten worse. Before, when called on my squats, it was because they would’ve been no rep’d, period.

Tomorrow, my physio bruises will have healed (that’s right, she has to go that deep), and I’ll know the source of my pain. Let’s hope I’m finally on the right track towards healing!

Also, this is post #50! Thank you all for reading. I honestly didn’t think I’d reach this number, but writing about the training and all that goes with it helps, pushes and motivates me.

Supplements

1 scoop (9g) Aminocore (BCAA) with 600ml water – right before and during training, 1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training