Re: The Shed 'O Pain
 

Back decided to act up today. :(
All I could manage is a few pull ups, push ups, and foam rolling. I hope it gets better fast.

Re: The Shed 'O Pain
 

@Tim, sorry to hear about the back. Must be the whiplash from the weather being winter/spring/winter/summer/winter/spring/winter...

Wednesday March 25, 2015
Walked very briskly downhill to Ctown
Pass throughs, goblet squat, hip extensions, rack extension
Snatch practice up to 135# (16 for 16)
C&J practice up to 155# (10 for 10)

6 pullups
6 dips
2 burpees

Walked slowly home back up the hill.

Re: The Shed 'O Pain
 

Woke up this morning with a pain in my neck. The pain radiated to my left shoulder. It hurt so much I stayed home from school. It still is painful but not as bad. There is some weakness in my left arm too. The 2015 Open is over for me. I am now only a fan. I had a good Open even though I won't be able to do the last workout.
Did the Open cause my injury? I don't think so. I worked out pretty hard on Sunday and Monday and had no problems. Lower back was very sore yesterday afternoon and then woke up this morning with the pain in my neck and shoulder. I'm not ruling it out completely though, I was pulling really hard on the 185# cleans. It could have been a delayed reaction.
Working out hard is a deeply embedded part of my life. I believe it makes me a healthy, capable human being. It enhances my existence greatly. However, injuries will pop up from time to time. They are a chance to reflect, learn, and gain wisdom.

Re: The Shed 'O Pain
 

@Tim, hope you feel better soon. Great perspective on the injury. All I can ever manage when I get injured is to get ****ed off...

Thursday March 26, 2015

Rowed 5k (did last 500 under 2 minutes)
Did lots of stretching, especially hips and lower back
10 walking lunges with 11# bar overhead
3 pullups
3 dips
2 burpees
10 OHS with 11# bar

then played around with some empty bar drills, trying to use my legs to get the bar overhead instead of my back.

Re: The Shed 'O Pain
 

Some gentle shoulder band stretches.
10 back extensions
5 GHDSU
3 rounds

Easy 0.5 mile on airdyne.

30 minute Airdyne Test – 1 minute on – 1 minute off 15 rounds for Distance.
5.49 miles

Shoulder and neck are already feeling a lot better. Some pronounced weakness in the left shoulder though.

Mary did a great workout while I AirDyned. She warmed up, did front squats, a metcon, and a core workout.

Re: The Shed 'O Pain
 

Friday March 27, 2015

Explained the difference between rowing for calories and rowing for distance about 50 times.

pass throughs, goblet squat, hip stretches, empty bar drills

Snatch Workout (trying to be more upright and use my legs instead of my back)
2 for 2 at 40kg
2 for 2 at 50kg
2 for 2 at 55kg
2 for 2 at 60kg
1 for 1 at 65 kg
3 for 5 at 70 kg (this is my normal meet opening weight)
5 for 5 at 50kg (went down to a sure weight to work on the adjusted setup. By setting up better I keep my shoulders over the bar better, which prevents being pulled forward so much, which in turn prevents having to over compensate by using my back to loop it up. This could really improve my snatches, and my cleans, and reduce back pain, once I get it ingrained)

Re: The Shed 'O Pain
 

Limited workout today due to shoulder pain.

Bulgarian split squat
5 X 5 each leg
0, 10, 20, 35, 45

Some press with the 10# bar.

I'll do what I can for now.

Re: The Shed 'O Pain
 

Tim, sorry to hear you are injured. The two of us are going to make a great team at The New this year. I just injured my left knee at CRG Thursday. I'm 95% sure it's a torn medial meniscus. It feels exactly like the right knee did when I injured, but maybe a little worse. I'm going to take a week off of running and climbing and seriously limit the yoga. I'll asses how it feels at that point and go from there. I already have an appointment with my doctor for a physical exam on the 16th, so I can always get his opinion at that point.

Re: The Shed 'O Pain
 

@Jeff, sorry to hear about your knee. You and Tim are probably going need me to put up some topropes for you at the NRG... :)

Saturday March 28, 2015

Stretching
20 minutes stepping up onto a 12" box carrying 5# kb

1 hour of coaching basketball.

I love working with kids who want to get better and who work hard.

Re: The Shed 'O Pain
 

A little foam rolling.

15 minute AMRAP
10 back extensions
5 GHDSU
20 step ups to 20" box
8 rounds

Ring support holds
4 rounds of 20 seconds work + 10 seconds rest

May try some unilateral training tomorrow.

Hang in there Jeff, slowly get back at it, doing what you can.