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-   -   Steve's "I'm not aging quietly" log (https://board.crossfit.com/showthread.php?t=37110)

Stephen R. Lampl 01-21-2009 09:33 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Ray McKinley;499129]Steve,

How did you make out with that pulled hammy. I did a number on mine today. Serves a 47 year old right for trying to keep up with the 27 year olds. We had the following WOD scheduled at 6:00 AM this morning:

21-15-9
225 lb Deadlifts
box jumps
ring dips

Our coach suggested that I scale it back since she never saw my max deadlift. I figured that I would try it, and back off as needed. I was sure I could deadlift 225, but I thought the reps might be a problem. I should have scaled it back right then and there, but no, I have a 27 year old brain in a 47 year old body, so I am going for it. Very stupid. On the very first lift, I felt that God awful knot spasm up in my left inside hammy about halfway up the thigh with the dreaded popping sensation. More cramp than pop, but enough to make me stop immediately. End of WOD. I did do some pushups and ring dips but that was it.

It is more tight and sore rather than raw pain. I have no bruising, but it is tender to touch. I can air squat and climb steps without too much pain, but I know I did something. My stride definitely is not right, and I have to work to kick my leg forward to walk. Hopefully, I am only looking at Grade 1, but I don't know. I am going to see a local sports medicine doc tommorow to play it safe, and I want to get back in the game as soon as I can without aggravating it. Right now, it is rest for 3 to 4 days at least, ice, compression, and elevation. I saw that Riptoe post regarding his rehab plan. Did you use that? It makes sense, but looks fairly aggressive, so I was wondering how this works for us older athletes. Squats with a bar only seems a little scary at the moment (as opposed to this morning's foolish bravado). Maybe in 3 or 4 days. Hopefully, I didn't do too much damage.

What a dope I am. Months of progress at risk. Penalty assessed for failure to leave the ego at the door. Never again........well you know how that goes. All I know is: quitting is NOT an option.

I think I need to pay attention to this topic.

Ray[/quote]

Ray,

Welcome to the boards!! I apologize in advance for the long-winded response.......

So sorry to hear about your pulled hamstring. I sincerely hope that yours is only a Level-1/Grade-1 tear. I have to agree that your decision to see your sports medicine doc right away is wise. I was extremely fortunate in that my injured hammies did not require medical intervention, but rather, a month of solid rehab work and absolute care in ensuring no stress was improperly applied to the hamstrings and/or posterior chain. That meant, light weights, if any and proper form.

I'm not a good one to speak of proper form. As a (still relative) newbie, I am very leary of "breaking" something. And the rub is.......I tore my hamstrings just doing "good mornings", once with a 45# bar, the other leg using PVC!

I now warm up religiously......generally at least 10:00 on a stationary bicycle at a moderate rate and light to moderate load, then follow up with the CFWU or a workout-related warm-up. If there is a lot of posterior chain involvement and things are heavy for me, I might go 20:00 and/or involve other exercises.

Also, I did use Coach Rip's rehab program - - after a fashion. His method is a sure-fire way to rehab the injury (if it is indeed, just a Level-1 tear) and at the same time, will increase your strength assist your form. I scaled back on the number of reps and sets, simply due to feeling some pulling in the injury sites. Rather, I did more functional stuff, like walking, using the Versa Climber or StairMaster (lots of hammie involvement and repetitive motion, but at much less than body weight), and rowing. I also did several sets of air squats (e.g., 3 or 4 X 15). After about one month, I started back in on other WODs, albeit with trepidation. I am still apprehensive about injuring myself, but tend to go way overboard with my warm-ups and or lift progression.

At the Redding affiliate the other day, where we did a 21-15-9 WOD of 1/2 BW deadlifts and burpees, I had some serious problems with my DL form. The trainer then spent some time with me and we corrected my form to the point that I was able to nail my DLs on Mr. Joshua yesterday with the higher weight. I am sure that without the extra coaching, I'd have been unable to hoist the weight I used, or worse, would have hurt myself.

You are definitely on the right track with the "RICE" - rest, ice, compression, and elevation. I'd also add foam rolling after about four days and if you can tolerate them, anti-inflammatory meds (ibuprofen), but ask your Dr. first.

Don't feel bad about the ego thing, Ray. I think rather that it is more the desire to better one's self over ego and I think CF brings this out in all of us. I feel like a 17 year old in a 58 year old body, but am finding out that as I progress (slowly and carefully, I might add), I am becoming more competitive with myself and perhaps others. I am totally impressed with what the human body is capable, even at my age!

Keep at it! You'll be back to snuff in no time! Please feel free to post or PM me anytime. There are also a ton of great people out here on the boards who are, I'm sure, way more knowledgeable than I about these injuries and perhaps, they can offer additional or better advice. Try posting your injury info on the "Injuries and Illnesses" section of the Forum.

Best of luck!

Stephen R. Lampl 01-21-2009 09:37 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;499142]No pressure. I'm sure you'll be in a hurry to get to SD, and then in a hurry to get home. But.....just in case! And hey, everybody has to stop and pee somewhere...may as well be in SB.

Lookin' good for snow! Started raining here a couple hours ago! :pepper:[/quote]

Thanks, Nancy! Good point.......about the..........."rest stops!" :D
As for the snow, still pretty warm here at the 4,600 foot level on the west side of the Sierras....If you haven't, go to [URL="http://www.nws.noaa.gov/"]http://www.nws.noaa.gov[/URL] which is the direct link to the National Weather Service. They tend to be pretty accurate and you can specify local forecasts by zip code or geographic location.

Take care and have fun up there!

Keith Walker 01-22-2009 05:03 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;498825][I][B]WEDNESDAY 090121

REST DAY. Time to catch up on the New Year's Challenge.

Warm-up:
Jump Rope singles - 2:00 [/B]Tried for a couple of double unders. No dice.
[B]Shoulder Dislocates
Body Circles
Push-ups X 10
Squats X 30
Pull-ups DH, X 3 OH, 4 UH (7 total).
[/B][B]
Make-up: Day 15 X 2 Burpups = 30
Make-up: Day 17 X 2 Burpups = 34
Total Make-ups owed = 64

Today, Day 21 X 2 Burpups = 42

So...........I did 106 Burpups! (a WOD in itself!)
[/B]Broken into sets of 10 X 6; 12 X 1, 15 X 2, and 4 X 1 = [B]106
[/B]Not timed, but took me a little over half an hour.
[/I][/QUOTE]

Holy Crapola!! 106 burpees?!! YUCK! That's awesomeQ :highfive:.........not to mention your other work on this WOD! You rock, my man!!:D

Justin McGinley 01-22-2009 07:58 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;498825][I][B]WEDNESDAY 090121

REST DAY. Time to catch up on the New Year's Challenge.

Warm-up:
Jump Rope singles - 2:00 [/B]Tried for a couple of double unders. No dice.
[B]Shoulder Dislocates
Body Circles
Push-ups X 10
Squats X 30
Pull-ups DH, X 3 OH, 4 UH (7 total).
[/B][B]
Make-up: Day 15 X 2 Burpups = 30
Make-up: Day 17 X 2 Burpups = 34
Total Make-ups owed = 64

Today, Day 21 X 2 Burpups = 42

So...........I did 106 Burpups! (a WOD in itself!)
[/B]Broken into sets of 10 X 6; 12 X 1, 15 X 2, and 4 X 1 = [B]106
[/B]Not timed, but took me a little over half an hour.
[/I][/QUOTE]

Damn dude. 106 is a lot of burpees. Nice work again!

Vanessa Sisson 01-22-2009 08:01 AM

Re: Steve's "I'm not aging quietly" log
 
Stephen!
What's the Burpee /New Year Challengeexactly? Is it like the older challenge where you are supposed to add a burpee to each day until you reach 100?

Congrats on doing 106! Ugh...hurts me just thinking about it.

Helen Lawson 01-22-2009 10:26 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;497429][I][B]SUNDAY 090118
[B][COLOR=Red][COLOR=Navy]RUN* [/COLOR][COLOR=Black]approx 1 mile!!!! [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black][COLOR=Red][COLOR=Black]Broke this into two 1/2 mile segments, with only a break for traffic and to cross street. [B]This may as well be a [COLOR=Red]PR! [/COLOR][/B][COLOR=Red][COLOR=Black]I haven't run that far since before my R/knee injury! NO PAIN!!! HOOOOOOOAHHHHHHHH!!
[/QUOTE]

That's awesome Steve! :highfive: Congrats!

[QUOTE=Charles Bennington;498245]I'm nominating you for a CrossFit Success Story for CrossFit Radio...[/QUOTE]
:yeahthat:

[QUOTE=Stephen R. Lampl;498214]
[B]My WOD:[/B]
[B]Five Rounds for Time:
400m Run [/B](I [U][B]ran[/B][/U] all five rounds - - knee felt great!!)
[B]30 GHD Sit-ups
185# DLs [/B](Note: CFer / Physical therapist friend monitored my DL form - - said it was rock solid throughout!! WOO HOO!! FINALLY got it down!)
[B][COLOR=Red]Time: 37:56 (Calling this a PR! - - see below).[/COLOR][/b]
[/QUOTE]

Great PR! :pepper::kicking0:

Wow, certification, affiliation, nomination, PR's, you must be feeling great! Thats too much to handle!

Stephen R. Lampl 01-22-2009 04:23 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Vanessa Sisson;499587]Stephen!
What's the Burpee /New Year Challengeexactly? Is it like the older challenge where you are supposed to add a burpee to each day until you reach 100?

Congrats on doing 106! Ugh...hurts me just thinking about it.[/quote]

Vanessa,

The New Year's Challenge is one Ted Apollo came up with (thanks, Ted! :D) which takes each day of the month and adds two burp-ups (burpee followed by a pull-up), burpees, or pull-ups (your choice). So, for the 10th day of the month, it would be 20 burp-ups, etc.

It's fun, just don't miss too many days......

Stephen R. Lampl 01-22-2009 04:25 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Justin McGinley;499583]Damn dude. 106 is a lot of burpees. Nice work again![/quote]

Thanks, Justin! Now, If I could just do them unbroken!

Stephen R. Lampl 01-22-2009 04:28 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;499696]That's awesome Steve! :highfive: Congrats!

:yeahthat:
Great PR! :pepper::kicking0:

Wow, certification, affiliation, nomination, PR's, you must be feeling great! Thats too much to handle![/quote]

Wow Helen,

Thank you so much for the props and encouragement (and wise training advice)! I do feel great.....I think I'm [I][B]drunk[/B][/I] on the Kool Aid! The affiliation thing is still a bit off and not a done deal, but we're working on it. Business plan, research, etc. all going well anyway.

Take care!

Stephen R. Lampl 01-22-2009 04:32 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;499477]Holy Crapola!! 106 burpees?!! YUCK! That's awesomeQ :highfive:.........not to mention your other work on this WOD! You rock, my man!!:D[/quote]

Thank you, Keith! It is my dream to someday "lift my leg with you Big Dogs!" :notworth:


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