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Old 04-08-2011, 11:17 AM   #1301
BacDoc
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What's on the MRI? One thing Crossfit will do is expose any nagging injuries you have going in. Particularly with the shoulders. That's fine and you can scale/adjust things to accommodate for it, but it will find them for you.
http://forums.nasioc.com/forums/show...postcount=1506

At least some nasty tendonitis. My wifes uncle was in town and he's orthopod who specializes in shoulders actually. He physically checked me out and read my MRI and said there is some high signal at the supra and he favors tendonitis vs any partial tear at this point. Local ortho basically said same thing. Told me to lay off the rball which I have and will for the next several months and to really focus on the rotator rehab.

And yes, some of those CF exercises I see absolutely killing my shoulder.
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Old 04-08-2011, 11:41 AM   #1302
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Well that's good, doesn't sound like any significant injury. Just get it feeling good and you should be good to go.

I'm not worried about you and Crossfit. Hell a chiro probably makes the best kind of crossfitter as you are pretty in tune with what your body should and shouldn't be doing. There's a local one that works out in our gym and has picked up a ton of clients that get some ART, massage, other therapies. Maybe you could write off the membership as a business development expense.
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Old 04-08-2011, 12:25 PM   #1303
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Today's WOD: "sucking wind"

For time:
400m run with 45lb plate overhead
100ft burpee broad jumps
10 snatches (95 lbs)
20 pull ups
30 push ups
40 air squats
50 sit ups


whee? I think I may die. More after workout at 11.


Did it in 24:02

used 25lb for the overhead (sometimes) run and did the Rx 65lb snatches, though mine are still really cleans+push presses. But I did the Rx at least.

Was a good workout, nice variety.
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Old 04-08-2011, 12:48 PM   #1304
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Nice. Always remember though, when trying to choose between less weight and proper form or more weight and improper form, it's never the wrong decision to go with the lighter load and getting your form correct.
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Old 04-08-2011, 12:52 PM   #1305
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Nice. Always remember though, when trying to choose between less weight and proper form or more weight and improper form, it's never the wrong decision to go with the lighter load and getting your form correct.
That's a good point. I don't know that the weight is what's keeping me from doing proper snatches though. It's just the whole move, and my inability to pull myself far enough down into the squat to get the weight locked out overhead.
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Old 04-08-2011, 12:55 PM   #1306
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That's a good point. I don't know that the weight is what's keeping me from doing proper snatches though. It's just the whole move, and my inability to pull myself far enough down into the squat to get the weight locked out overhead.
It's tricky for sure. Keep practicing with PVC pipe to work on the depth and speed.
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Old 04-08-2011, 02:07 PM   #1307
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Well that's good, doesn't sound like any significant injury. Just get it feeling good and you should be good to go.

I'm not worried about you and Crossfit. Hell a chiro probably makes the best kind of crossfitter as you are pretty in tune with what your body should and shouldn't be doing. There's a local one that works out in our gym and has picked up a ton of clients that get some ART, massage, other therapies. Maybe you could write off the membership as a business development expense.
You and your write offs.

Teach me.


I'm just glad to be back in the gym. I really want to put on about 10-15lbs before getting into this stuff. Right now I'm more in shape than strong.
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Old 04-08-2011, 02:09 PM   #1308
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That's a good point. I don't know that the weight is what's keeping me from doing proper snatches though. It's just the whole move, and my inability to pull myself far enough down into the squat to get the weight locked out overhead.
Is James getting in shape too?
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Old 04-08-2011, 02:11 PM   #1309
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lol I just thought of that as I was typing. I certainly can't write any of it off.

Eat a lot. Lift heavy. I officially started Wendler's 5/3/1 strength program a month ago, it's a very easy, well put together. There's a lot of talk in the 2011 fitness thread you should check out. I do 3 lifting days and wods adding up to 4-5 days a week.
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Old 04-08-2011, 02:27 PM   #1310
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lol I just thought of that as I was typing. I certainly can't write any of it off.

Eat a lot. Lift heavy. I officially started Wendler's 5/3/1 strength program a month ago, it's a very easy, well put together. There's a lot of talk in the 2011 fitness thread you should check out. I do 3 lifting days and wods adding up to 4-5 days a week.
F* that. I'm looking for some steroids.


And BTW joining another gym while being on the local YMCA board of directors isn't a conflict of interests is it?
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Old 04-08-2011, 08:30 PM   #1311
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Finished one roundnof Helen and I wasn't recovering. Time for a couple rest days. Pretty much what I said yesterday, just need to not be stubborn.
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Old 04-09-2011, 09:16 AM   #1312
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Old 04-10-2011, 04:45 PM   #1313
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So I did my own CF routine today of 10...9...8...7...6...5...4...3...2...1 of pullups to 60lb curls. 7:09 was my time. What a blast.
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Old 04-10-2011, 04:46 PM   #1314
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Curls
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Old 04-10-2011, 04:46 PM   #1315
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Curls
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Old 04-10-2011, 04:56 PM   #1316
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Should I have done kettle bell penis lifts?
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Old 04-10-2011, 05:47 PM   #1317
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So I did my own CF routine today of 10...9...8...7...6...5...4...3...2...1 of pullups to 60lb curls. 7:09 was my time. What a blast.
I have never seen a CF routine with curls, you fail.
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Old 04-10-2011, 05:49 PM   #1318
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That's cause there isn't any
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Old 04-10-2011, 06:36 PM   #1319
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Thats because I'm not doing any CF routine numbnuts.
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Old 04-10-2011, 06:48 PM   #1320
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That's cause there isn't any
Like has been said by myself and Mens Health...if you can't do 20 pullups, you have no biz doing curls.
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Old 04-10-2011, 07:08 PM   #1321
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Like has been said by myself and Mens Health...if you can't do 20 pullups, you have no biz doing curls.
These guys dont do pullups. They kip.
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Old 04-10-2011, 07:52 PM   #1322
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Next time you create a couplet "for time" skip the isolating curls. Wall balls instead of curls maybe..burpees..lots of options to keep the intensity up. I'm not anti bicep curls as many people are as I can understand the aesthetic appeal to them, but at the right time/place.
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Old 04-10-2011, 08:21 PM   #1323
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Like has been said by myself and Mens Health...if you can't do 20 pullups, you have no biz doing curls.
Depends what your goals are.
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Old 04-10-2011, 09:22 PM   #1324
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Next time you create a couplet "for time" skip the isolating curls. Wall balls instead of curls maybe..burpees..lots of options to keep the intensity up. I'm not anti bicep curls as many people are as I can understand the aesthetic appeal to them, but at the right time/place.
I don't even know what those moves are. Again, I just wanted to start to incorporate some of my normal exercises into a timed combination of sorts to condition myself for endurance and compound movements which I expect is what most of CF exercises are. Today happened to be back and biceps. Curls and pullups are only apart of my routine.
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Old 04-10-2011, 09:36 PM   #1325
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I don't even know what those moves are. Again, I just wanted to start to incorporate some of my normal exercises into a timed combination of sorts to condition myself for endurance and compound movements which I expect is what most of CF exercises are.
Sounds like a plan I like, but you don't condition yourself for compound movements by doing isolated exercises. Do compound movements!
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