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Old 03-21-2008, 12:32 PM   #1
Brett Zimmerman
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Beginning CF after surgery

I have been recommended to by a few people to try Crossfit. I am a rugby player and testing to become a firefighter. I hate slogging through workouts, checking off sets of boring lifting, wondering if its doing real good. So, Crossfit sounds awesome and this website has been very informative. I'm starting to piece together a home gym geared towards these workouts. My only hang up is that I had shoulder surgery back in January. I'm about six weeks out right now and it's healing great. But, I'm still super compromised in upper body workouts. My PT has me doing light rows, bench press, rotations, modified push-ups, etc... but pull-ups, olympic lifts, etc... seam a bit out of my league right now. Has anyone else incorporated CF into their workouts (or done strictly CF) while recovering from this same type of thing (or similar)? Because running was out I was doing a lot of stairs. There is a huge staircase by my house I go up and down but its turning into a bit of a slog as well.

Any creative ideas or suggestions would be much appreciated.

Thanks!
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Old 03-21-2008, 01:32 PM   #2
Neil Khant
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Re: Beginning CF after surgery

You want to look at the WOD and possibly go to the brand X martial arts forum for the scaled WOD (on Main Page). The key will be to scale the things that you cannot do right now. Put together workouts loosely based on the WOD in a way that challenge you and keep the intended intensity in your workouts. If you cannot work the strength portion, work the movements so that you are getting the cardio in.

Don't rush your recovery and end up prolonging it.

This is a good thread for your situation:

http://board.crossfit.com/showthread.php?t=28551
WFS

Good luck to you.
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