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Old 07-28-2009, 07:27 PM   #1
Henry Thomas Williams III
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Tom's Labrum of Love

OK - this is my third log, each time I get a little smarter, except for the stupid title.

I'm coming back from three months of relative sloth. I had shoulder pain that, after weeks of me ignoring the discomfort, finally forced me to see a doctor. Took a month to get an MRI - the results showed that I had torn the labrum in my right shoulder.

I also changed jobs about two months ago and began to work twelve hour days to catch up at the new job. I kept my diet relatively strict and didn't gain any weight or lose too much strength. However, other than a few squats and deadlifts, about the only thing I have been doing is POSE drills for the past six weeks, so my running is great and my strength is OK, but my metcon lungs suck - WODs crush me now.

My work schedule is finally reasonable and I plan to follow the main page WODs with a little deviation now and then at one of the local affiliates. I started at CF BWI and participate/coach at CrossFit Fort Meade when I can get away from work. I'm also working on purchasing some gear for my army unit and sending a few soldiers to a Level 1 Cert.

Missed yesterday's WOD due to relatives, baseball, and beer drinking after work, but made it up today.

At lunch today.....

Cindy - 20 min AMRAP of five pullups, ten pushups, fifteen squats.

Twelve rounds - just missed thirteen by a few squats.

First time actually doing Cindy, although I did Murph almost a year ago Cindy style. Took my time on pullups so I didn't thrash my shoulder by overextending. My pushups were full ROM, but I was knocking out singles after about the thrid round. Haven't done more than twenty pushups since late April, so I'm not displeased with my performance.

After work.....

Death by Clean and Jerk - one 135 pound C & J, then add one more each minute on the minute.

Four rounds, plus three more reps.

Jerking the weight didn't hurt my shoulder (presses and push-presses with too much weight, do, however). Had to dump from overhead, which made for crazy bouncing bumpers and slowed me down. My forearms began to fail, which tells me I was pulling too soon and not shrugging enough. Not the worst effort, particulary as I am feeling out my injury limits.
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Old 07-29-2009, 06:59 PM   #2
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Re: Tom's Labrum of Love

Had to run in an organized Army fashion this morning, so the 10 km for time WOD didn't happen. After work, I went to CF BWI and did:



Front Squat
5-5-5-3-3-3 (ended up with 185 on the last set, which isn't much different from before my hiatus.

Rest 5 min 3 Rounds for time
400m Run
15-12-9
Dumbbell Hang Power Cleans 45 Pounds
Box Jumps 24"/20"
Toes to the Bar


17:49 - it was raining, so grip on the dumbbells and the bar was difficult. On the fifth toes to bar, I lost my grip and landed on my back - the women came to my aid, but the guys kept chugging along. After about a minute to shake it off, I jumped back into it. Take the wasted minute away and my time was pretty average.
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Old 08-02-2009, 03:25 PM   #3
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Re: Tom's Labrum of Love

Took a couple of days off due to severe DOMS in my arms resulting from doing nothing CF-like for a while and all of a sudden doing Cindy; also tweaked my left calf on Friday morning for no apparent reason at the end of a three mile unit run.

Today - did Back Squat workout from the main page yesterday. Achieved 260 before I ran out of weights (about half my bumpers are at CF Fort Meade). Trying to learn to low-bar back squat again, which is painful.
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Old 08-03-2009, 05:01 AM   #4
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Re: Tom's Labrum of Love

Nicole

AMRAP 20 min

400m run
max pullups

7-7-7-7-7-7-8

POSE running went to crap because of my still tight calves and fatigue - awaiting Trigger Point package at the house.

Previously, I had done about eight rounds of 11s, but the run was not quite 400m that time and I was being more deliberate with the kips because of my injury.
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Old 08-04-2009, 05:01 AM   #5
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Re: Tom's Labrum of Love

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


Counted total reps per round, ended up with 234. SDHP and working my way back to mediocrity crushed me. Worked out by myself, too.
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Old 08-06-2009, 04:00 PM   #6
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Re: Tom's Labrum of Love

Before I was really awake this morning:

Box jumps
Pushups


50-40-30-20-10

24:53 - I was on singles for pushups at about rep 30 of the first round - no juice at all on those due to the long layoff/shoulder issue. Have to redeem myself tomorrow.
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Old 08-08-2009, 09:41 AM   #7
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Re: Tom's Labrum of Love

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

19:30
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Old 08-10-2009, 04:14 PM   #8
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Re: Tom's Labrum of Love

4 x 800 meter run

3:34
3:34
3:37
3:30
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Old 08-11-2009, 04:27 PM   #9
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Re: Tom's Labrum of Love

20 min AMRAP

5 hang cleans 135/95
10 pullups

10 rounds plus 2 cleans

My hands are a bloody mess - first time in months. Several people, particularly women, pointed out my wounds to me today at work.
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Old 08-12-2009, 07:12 PM   #10
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Re: Tom's Labrum of Love

In the morning, CFE WOD:
Run: 3x( 200m + 400m+ 600m) - with prescribed split time + rest time, rest, came out to 28:37; I didn't have pen or paper to write down the splits.

This evening:


Back Squat
5-5-5-3-3-3
rest 5 min
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


Reached 235 on the back squats and did Helen in 12:17 - not my fastest, but I felt awful after this one. Still feel like crap. Pullups take me too long - still can't string together more than a few in a row.
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