Run/Muscle-ups

4 Rounds for time:

Run 400M
5 Musle-ups

13:44

This took about 2 min longer then I thought it would. I did the first round of MU unbroken, the second was 4-1, the third was 2-1-1-1 and the final was singles. I need to develop my muscle up ability more.

"Helen-ish"

"Helen-ish" Rebuilding WOD

3 Rounds for time:

200 Single Skips
10 1 Pood KB Swings
12 Pull-ups

4:44

Kept the KB to 35lbs, 10 swings to slowly re-introduce them. Good quick effort.

Cycling

Bike ride 19 miles, time 1:05-1:10 (I did not keep time)

I went for a ride tonight with a guy I know. He is a recretional cyclist. We went at a fairly good clip. While this speed is not fast, it is the first time I have been on my road bike in 3years! All in all it felt good.

I am ready to move on from the dot coms and into more of my own thing again. Dutch will be putting up monthly competitions to test programming of various affiliates and he will include a category for the "garage gym" guy. I am looking forward to starting these.

Finally, did anyone check out May's PM. I decided to renew my subscription and this was the best issue yet. Dutch's article is great. Greg E does an okay job convincing me for the need of some sorta of plan. It is worth the read.

CFHQ "Barbara" 3 Rounds

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.


Scaled to 3 rounds


1-2:27
2-2:36
3-3:50

I did not want to push it during my rebuilding, so I chose to do 3 rounds all out. I need to balance uping the intensity and recovery. The first 2 felt good, the 3rd I was done, wheel came off. overall, I feel good, back feels better, still not 100% and I still have some numbness in my L groin. I am looking forward to being 100% and hitting some serious training.

23min Run

CFHQ WOD was run 5K, I ran about 23min with my son and dog. We went a little under 5k.

Post 30 ring dips

CF WU, PVC drills

The CFHQ WOD was the total, I skipped that and did:

CFWUx2
Pull-ups: Butterfly 1st, Swinging ip 2nd
Push-ups: regualar 1st, HSPU 2nd

Then I did a "total"
Back Squat PVC x1x10, working form
Press PVC x1x10
Deadlift PVCx1x10

5min Handstands.
Held one for about 5secs

Good light day, focused on form and stretching with the PVC

Half "Michaelish"

Half "Michaelish"
3 Rounds for time:

200 Single Skips
25 Back Extensions
25 Sit-ups

6:50

First time doing sit-up since injury. Felt good.

CFHQ WOD-Scaled

Today's CFHQ WOD Scaled

1 Rounds for time:

75 SDHP- 45lbs
20 HSPU
20 Thrusters-45lbs
20 L-Chins

8:01

I thought doing 2 rounds even scaled my be too much too soon.

Weighted Chins- OAC training

About 4 hours after the WOD I did:

Weighted Chins
BWx1
+35lbsx1
+53lbsx1
+70lbsx1
+88lbsx1
+105lbsx1
+115lbsx1

Next
1 OAC with 30lbs assist
1x2-R
1x2-L

Finally, I did 30 Chins in a row.

I have a long way to go. The 30lbs assist was a 550 cord through a D- ring connect to my WL belt, then strung over the bar, forming a pulley with the weight and myself.

CFHQ WOD Scaled

I did 3 rounds for time:

Run 400M
50 Squats

9:15

Scaled to 3 rounds as I have not run since my injury. The second and third run got to me.

CFHQ WOD-Rehab version

Based on today's CFHQ WOD

For time:

Row 250M
60 Push-ups
Row 500M
40 Push-ups
Row 1000M
20 Push-ups

9:25

Rehabing CFHQ WOD

I did a very scaled CFHQ WOD this morning:

4Rounds

Walking Lunge 100ft
30 Air Squats
20 Pull-ups

12:51

Rehabing "Diane"

"Diane" Rehabing

CFWUX1

21-15-9
Deadlift-45lbs
HSPU (head to floor)
No time

This felt good. The DL were with an empty bar. I just worked the motion focusing on driving with the feet, then hips and keeping the chest up, lats tight, back tight throughout movement. The HSPU were all unbroken.

Weighted Chin-ups, OAC training

Still going slow, in order:

50 Skips-first time doing these since injury, felt fine
PVC drills:
10 Passover
10 Pressing Snatch Balance
10 Sots Press
10 OHS

10 Back extensions
10 HSPUs
10 Kipping Pull-ups
10 Hollow Rocks

Weighted Chins
3-3-3-3-3
BW(168), +35lbs, +53lbs, +70lbs, +88lbs

Then I did some OAC drills. OAC, assisted with 35lbs on floorx1 each arm
Towel assisted OACx1 each arm
Frenchies:

I have been reading about OAC (one arm chins). I am going to try and incorporate some training from Beastskills and other sites. It seems training is 2 parts. First, increase raw strength (weighted chins), next work on technique, various ways, I am trying them all. My back felt fine, psoas felt fine, hopefully, I did not cross it tonight. It felt good to do a decent effort for the first time in about 2 weeks.

Rehab CFWUish

I got up this morning, my hip hurt a little. Put some heat on it for about 10min and it felt fine. After that and cup of coffee I did this:

2 Rounds, not for time:

Samson Stretch 15s R/L
Pass-oversx5
Pressing Snatch Balancex5
Sots Pressx5
OHSx15
Pull-upsx15
Back Extensionsx15
HSPUx15
Hollow Rocksx15

Hollow rocks felt good. They require a little more pelvic activation then K2Es, but I am still not doing sit-ups.

Rehab#2

CFHQ Warm-up

Samson Stretch 15s R/L
Passovers-x5
Pressing Snatch Balance x5
Sots Press x5
OHSx10
Pull-ups x10
Back Extensions x10
Push-ups x10
Knees 2 Elbows x10

Sit-ups still hurt to try. This all felt fine.

Rehab 1: CFHQ Warm-upx1

I did this:

Samson Stretch 15s R/L
10 OHS
10 Pull-ups
10 Back Extensions
10 Push-ups
10 Knees to elbows

I tried to do a sit-up, it was not happening, so I sub'd k2es. Will see how I feel later on.

Injury Update

My pain is still there. Pain in the left hip, tightness in left lower back and the groin pain has now morphed into a feeling of having a sun burn on my inner leg. Also, on my lower abdomen, my left side protrudes a little more then my right.

I got an MRI of the lumbar area on Tuesday. It was read on Wednesday. The initial reading was: DJ at L5 (no big deal), small disc bulge L5 (no big deal), soft tissue injury L1 (hmmm), and cannot rule out disc injury at L1. I also went to a pain doctor I work with. He ordered the MRI.

Yesterday, a neurosurgeon I work with (who specializes in back surgery) read my MRI and went over it with my. He said it looked fine, nothing for him to fix. The disks, vertebraes, etc all looked good. But, he knew it was me and heard about my main issue (groin pain) and looked at it again. He saw nothing. Then he showed my the area of soft tissue injury at L1. I asked, "could I have torn my psoas?" That would explain the bulge, as well as the hip, back pain and finally the nerves to my groin pass through the area between the psoas and another muscle. If the psoas was torn, bleed a little, that inflammation and blood would aggrevate the nerves. Now, the burning I feel is very consistent with neuropathic (damage to the nerves) pain. He looked at my lower abdomen and said, "sure, that all makes sense". He was going to see if any one of the radiologists could actually say that the area of injury, which looked like blood was infact blood from a torn psoas.

So, I think I tore my psoas. The psoas is a hip flexor and certainly the violent hip extension for the second pull of the snatch could do it. The good news, not really a back issue, so no surgery. The bad news, muscle pulls, strains, etc take a while to heal. My plan to start to go slow and take it easy the next few months, and maybe by mid July be back to 100%.

Back on the DL

After a week of rest, exercises given to me by the chiro, I was feeling a lot better and ready to go. Last night I tried the MaxFitUSA WOD from Saturday.

I did a very long warm-up, then snatch:3-3-3-3-3
I did:
65x3
95x3 (felt good, I felt loose)
115x1, on the second I felt my back "crack" in three spots and the pain started immediately.

I was up night again, pain back into the groin. I went back to the ER for some pain medicine. Needless to say, after some strong pain medicine I feel better. I do not know where to go from here. I will rest again, see the chiro again (I have a follow-up appoint tomorrow) and maybe see a pain doctor.

One thing, training on hold for the time being.

Chiropractor appointment

My back and groin are feeling better. They were both improving prior to my appoint with a chiropractor yesterday. This was the first time I have been to a chiro. When he asked how I hurt it, I said "weightlifting". He said what were you doing? I said the snatch, he knew what I was talking about.

After discussing everything with him, he told me he believed it was a disk problem. The groin and back pain were caused my an injured disk. The pain is worst in spinal flexion, which is what happens when I lay flat. We did some exercises and I got some homework. It was a great session. The biggest thing I learned was some quick way to put myself in flexion to press the disk back into shape. This should help now and in the future. Looking back, I think I hurt it on any number of things..2 pood KB swings, deadlifting 315, cleaning, whatever. But, I think it was do to my own laziness setting the bell/bar down..the "negative" portion. I was losing lumbar extension, and doing a weighted flexion. Something for me to focus on.

I plan on hitting my first training session Sunday. I will take it slow, but looking very forward to getting back to it.

Hey did anyone see there will be an online CF Games qualifier? I may do this.