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Old 07-18-2009, 08:50 PM   #1
Justin Shipley
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Justin's Torn Rotator Cuff WOD Log

Start of a new log, due to (hopefully) mild rotator cuff tear in left shoulder. The plan is to just do modified WODs, following the mainpage, until the shoulder is back to normal... whenever that may be.
Kelly Starrett's lecture videos from the CFJ on Training With Acute Injury were reassuring and inspiring for me.

Filthy Fifty, scaled to the Dirty Thirty

30 x 20" box jump onto tractor tyre
30 x one arm jumping pullups
30 x one arm KB swing @ 12kg
30 x walking lunges
30 x towel situps ( can't perform K-E's one handed)
30 x one arm pushpress @ 12kg
30 x goodmornings with 12kg bar (don't have back extension station)
30 x wallballs @ 8kg ball, 3 metre target (don't get full arm extension, but still no problem)
30 x burpees (no problem)
30 x tuck jumps (no D/U's)

23:45

Took about 1 min round trip to run from shed to house and back to use pullup bar.
Fell in a big hole after the first ten burpees, must have taken 7 or 8 mins to finish the burpees and tuck jumps.

Still, happy with the effort.
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Old 07-19-2009, 08:52 PM   #2
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Re: Justin's Torn Rotator Cuff WOD Log

Ran approximately 2 miles cross-country.
Took around 12-15 minutes.

Did it in POSE-ish style, my calves are already speaking to me...
Happy with the effort, considering my avoidance of running in recent years.
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Old 07-21-2009, 01:13 AM   #3
Justin Shipley
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Re: Justin's Torn Rotator Cuff WOD Log

Thank the lord! A workout unaffected by my shoulder issues!
Deadlift 1-1-1-1-1-1-1
100kg, 110kg, 120kg, 130kg, 135kg, 150kg, 140kg

Happy with that; I plated up 150kg by mistake when I was going for 140kg, couldn't be bothered taking it off, and pulled it no problem.
The 150kg is the most I've pulled in a year nearly, definitely the most since I stopped training in January this year, and only a smidgin under my PB of 153.5kg a year ago.
Next DL session I'll definitely pull 160kg.

*Went and measured my estimated 2 mile run yesterday, was actually 3.8km!
And my estimated time of 12-15 min was probably closer to 15-20 min....
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Old 07-21-2009, 01:18 AM   #4
Steven Low
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Re: Justin's Torn Rotator Cuff WOD Log

So your physio diagnosed a mild RC tear?

Hmm... I woulda thought your empty can test would've hurt more since your pain was up in the supraspinatus area.
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Old 07-21-2009, 01:31 AM   #5
Justin Shipley
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Re: Justin's Torn Rotator Cuff WOD Log

Went for a follow-up appointment yesterday; both the physio and two final year students did a couple of more tests, and ruled out the supraspinatus.
Didn't tell me what it WAS, but we're narrowing down what it's not, at least!
Discomfort is down 75% on last Friday when we spoke last, Steven; I can abduct no problem to shoulder level, then discomfort occurs through about 45-50 degrees of motion but once i get 'shoulders-in-ears'- no problem.
I'm icing as often as i can, and avoiding any pressing apart from incline pushups for 3 weeks, then gradually re-introducing overhead stuff, starting light, after that.
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Old 07-21-2009, 10:06 AM   #6
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Re: Justin's Torn Rotator Cuff WOD Log

Massage too... pull blood from the scapular area into the acromion.

Sounds decent though. Did they check your biceps tendon?
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Old 07-23-2009, 01:18 AM   #7
Justin Shipley
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Re: Justin's Torn Rotator Cuff WOD Log

They mentioned it in passing, stabbing in the dark. Thanks for your input Steven; even miles away and going on written descriptions only, you're pretty on the money.
Went back again today to the physio, with discomfort down by 75% again on my last visit.
Funnily, the only thing that repeatedly hurts the shoulder is pulling/shrugging my jacket on...the combination of reaching behind, rotating, retracting,elevating, then protracting reminds me it's there.
The diagnosis today was 'bad sprain'. I'm still taped up, got a few more exercises to do, and one more 'reassurance' visit scheduled for next Monday.
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Old 07-23-2009, 01:27 AM   #8
Justin Shipley
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Re: Justin's Torn Rotator Cuff WOD Log

Did the WOD, puppy style, and modified a little.

Five rounds for time-
12-9-6 reps of-

DL @ 40kg

HP Clean @ 40kg

Right arm DB pushpress @ 20kg

9:34

Well within my limits but wanted to go gently with the cleans. No problems.
Could easily do the rx'd weight, in a fit state, albeit a little slower, but hey; next time!

Was impressed with my wife's effort; 3 rounds of 12-9-6 @ 20kg in 4:34...not bad for a novice.
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Old 07-25-2009, 07:20 PM   #9
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Re: Justin's Torn Rotator Cuff WOD Log

Took Friday off, developing a cold.
Went easy Saturday, cold developing nicely... just did my physio exercises; partial dips, pushups, all focussing on scapula depression and retraction. Also experimented with pullups the first time since hurting my shoulder- did 30 reps strict deadhang, doing 2 palms away, 2 mixed grip, 2 mixed the other way, then 2 palms toward...all no problem.

Today, inspired by, if not exactly influenced by, Dave Tate's DL video series, I had a crack at a DL personal best, and nailed it!

Warmup sets- 6 x empty bar
5 x 40kg
2 x 60kg
2 x 80kg
then straight into the big one, 1 x 160kg

Good form, nice and swift. Inching toward 2X bodyweight!

Also did 20 x Dimel deadlifts, @ 70kg
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Old 07-27-2009, 01:51 AM   #10
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Re: Justin's Torn Rotator Cuff WOD Log

Decided to take a leaf out of Kelly Starrett's book of what to do when injured, and work on my goat- backsquats.
Not exactly my goat, as my form and technique is good, no flexibility issues, but just recently i've been looking at too many Aimee Anaya videos, and been trying to imitate her narrow stance.
It just doesn't work for me.

Today and every Monday until I can press again, I will devote to backsquats; sets across, increasing by 5kg initially each week.
Started today at 80kg @ 3 x 5, wide stance, low bar.
Piece of cake, so I'll milk linear progression as long as i can.

Fourth physio visit today, this time to one who knows her stuff. She dug into trigger points, observed movements, asked about history, training style, stuck acupuncture needles in my delt.
My medial delt is raising my humerus up into the acromion, causing serious impingement. Scapula is doing all sorts of strange things, throwing effort onto traps, lev scap, delts.... so no pressing until everything behaves normally again, which may take a cortisone injection, then more rehab
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