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Old 03-12-2008, 05:49 PM   #1
Theresa Meyer
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Post-op WODs

I'm starting to get back into working out after having my rotator cuff repaired. Today I did a back extension/sit up workout, but that will get old quickly.

Please share any ideas or recommendations for WODs that won't require shoulder use but will be provide some conditioning and/or strength.

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Old 03-12-2008, 06:05 PM   #2
Steven Low
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Re: Post-op WODs

Do unilateral strength work with your uninjured arm. This will help keep your other shoulder from muscle atrophy and strength loss.

Also, legs? Can you do squats, pistols and such?
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Old 03-12-2008, 06:16 PM   #3
Theresa Meyer
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Re: Post-op WODs

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Originally Posted by Steven Low View Post
Do unilateral strength work with your uninjured arm. This will help keep your other shoulder from muscle atrophy and strength loss.

Also, legs? Can you do squats, pistols and such?
On Monday I alternated walking lunges with walking--I don't quite have the green light to run yet. Today I did back 5 rounds of back extensions and situps x 25 reps each.

I thought about DB swings with one arm, perhaps thrusters, and tons of squats. I'm gonna have legs like Herschel Walker before this is over!
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Old 03-12-2008, 06:31 PM   #4
Sarena Kopciel
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Re: Post-op WODs

pistols, one arm DB cleans/snatches/swings! Get in touch with Jen Conlin as she has been great with this!
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Old 03-13-2008, 07:27 AM   #5
Lenora Galitz-Pfeffer
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Re: Post-op WODs

Glad you're back working out, Theresa. Lunges and air squats made for a nice met-con, and lunges can also be considered strength depending on how strong your legs are. If you have a weight vest, or weight belt, that might make them interesting. Keep doing the situps and back extentions; they'll keep your core strong. If you can do some unilateral work with the other arm, as suggested by Steve, that might also help in keeping your recovering side strong. Even if you don't do one-arm pullups, you might be able to do body-rows. I don't know how comfortable push-ups are, but, you might try them with one-arm. If you need to lighten the load, do them on your knees, or on an incline. Make sure you do both of these safely, to protect your working arm and shoulder. Good luck!
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Old 03-13-2008, 05:20 PM   #6
Theresa Meyer
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Re: Post-op WODs

Thanks everyone for the suggestions. I had heard that unilateral work can actually help the opposing side as well--this could be a good experiment. Also, I like the idea of body rows because the thing that my ego will absolutely not let me get used to is having to put in all the work all over again to be able to do pull ups.

I'm also considering buying a C2 rower. None of the gyms in town have rowers.

On another note, I just got an assignment to Travis AFB in northern California. I will be near the CrossFit motherland!
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Old 03-13-2008, 05:24 PM   #7
Sarena Kopciel
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Re: Post-op WODs

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Originally Posted by Theresa Meyer View Post
Thanks everyone for the suggestions. I had heard that unilateral work can actually help the opposing side as well--this could be a good experiment. Also, I like the idea of body rows because the thing that my ego will absolutely not let me get used to is having to put in all the work all over again to be able to do pull ups.

I'm also considering buying a C2 rower. None of the gyms in town have rowers.

On another note, I just got an assignment to Travis AFB in northern California. I will be near the CrossFit motherland!
AWESOME! Best of luck!
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Old 03-13-2008, 05:39 PM   #8
Lenora Galitz-Pfeffer
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Re: Post-op WODs

Congrats on your new assignment! Good luck, and keep us posted!
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Old 03-18-2008, 09:02 AM   #9
Jerimiah Childress
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Re: Post-op WODs

It's true, if we hook you up to some fancy equipment and have you exercise with your unaffected side there will be muscle activity on the affected side. Now obviously it will not be enough to make any substantial gains, but any muscle activity is better than none.
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