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Old 08-30-2006, 03:09 PM   #1
Brian Wolf
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Howdy All,

I've been doing crossfit for about 2 months now and I'm loving/hating it!

I've lost about 10 lbs. and gains some definition and endurance.

But I get lingering ache/pain in my AC joint from doing dips.

Wonder if anyone else has experienced this and how it might be remedied or avoided?

Thanks,
Brian
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Old 08-30-2006, 03:27 PM   #2
Josh Brehm
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A while back when I first started the WOD, and came upon a heavy dip WOD, I hurt my shoulder from stretching it too far, and it's been hurting ever since. Recently I incorporated a skin the cat stretch after my workouts and my shoulder's never felt better. Try just hanging there as part of your cool down for about 10 seconds and I'm sure you'll feel a lot better.
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Old 08-30-2006, 04:11 PM   #3
Brian Wolf
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Josh,

I'm not familiar with the 'skin the cat' stretch.

Could you enlighten me?

THanks.
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Old 08-31-2006, 07:56 AM   #4
Jerimiah Childress
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they are also known as shoulder dislocates. you take a dowel or PVC with a wide grip, like a snatch grip and bring your arms up over your head as far back as you can go.

Here are some pictures.
http://www.crossfit.com/discus/messages/22/28905.html
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Old 08-31-2006, 10:11 AM   #5
Elliot Royce
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I think Josh meant the stretch where you rotate your arms backwards and up and grab a horizontal bar or set of rings and then gently (very gently) relax forward. Otherwise I can't explain why he said "hang there".

It's also a good stretch.
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Old 08-31-2006, 10:23 AM   #6
Jerimiah Childress
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your probably right elliot, I missed that.
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Old 08-31-2006, 11:38 AM   #7
Jim Lark
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Other than dips and the front of the upper body (anterior delts, pecs, ets), do you do anything for the rear delts, rhomboids, etc?

I had surgery about 7 years ago on my AC joint, primarily because all I did was bench, dips, and front of the body exercises. My posterior was completely lacking. I wish the doctor had prescribed proper form barbell presses (see Rippetoe's Starting Strength) for posterior shoulder and back strength.

If you do the front, always do the back. I work with many clients that talk about their prowess in the bench press but can't press even 50% of their bodyweight over their heads.

Stretching, of course, is very important but if you are having pain in the AC joint, I would lay off the bench presses and dips for now and focus on exercises that work the upper posterior of your body such as barbell presses, rows, and deadlifts are great because you must isometrically contract all of the spinal erectors.

Hope this helps.
Jim
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Old 08-31-2006, 03:34 PM   #8
Brian Wolf
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Thanks to all for the input!

Jim Lark.

I generally try to follow the WODs.

I do pullups before dips, that should be hitting the posterior delts, right?
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Old 09-01-2006, 08:44 AM   #9
Jim Lark
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Brian,

Pull-ups are primarily for the lats, and if you perform them palms facing, it will include the biceps. A kipping pull-up will involve the posterior delts as you pull in (rowing motion), but that's for a very short period of time due to the explosive and quick nature of the kipping pull-up.

In addition to the WODs, I always do at least one strict shoulder workout per week - either the overhead squat (great isometric contraction of the entire shoulder girdle) or barbell presses.

Hope this helps.
Jim
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