CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 08-06-2011, 11:03 PM   #1
Om Puri
Member Om Puri is offline
 
Om Puri's Avatar
 
Profile:
Join Date: Jul 2010
Location: Vancouver  BC Canada
Posts: 235
No weights for 3 months, help me program

I pulled a muscle in my lower back 5 months ago doing DLs and never let it heal properly, consequently I've had sporadic pain in my lower back intermittently when doing Back Squats & Deadlifts (even though I've not done them heavy)... I thought it had finally healed but gibbered it again last week during Squats.

Been to many PTs, Chrios, Massage, etc. I've finally decided to let the muscle rest for 3 months so it can fully heal. In this time I will be doing dips & chins/pulls for upper body but will NOT be doing any SQ or DL. I want to make sure the injured muscle (spinal erector/quad lumbar) is totally healed.

I'll be doing mostly low-impact cardio type stuff (4xweek) for the first month, maybe even swimming/deep water aqua fit, then maybe some hill sprints. Might do some light reverse hypers after a month or two. Will do lighter met cons which don't tax the lower back too much after a couple months. Any other suggestions?

I've been focusing on strength so much in the past - looking forward to bringing my endurance up (there's a lot of room for improvement there).
__________________
5'8" 165# 38 y.
  Reply With Quote
Old 08-09-2011, 03:40 AM   #2
Ted Apollo
Member Ted Apollo is offline
 
Ted Apollo's Avatar
 
Profile:
Join Date: Jun 2008
Location: Poway  CA
Posts: 1,697
Re: No weights for 3 months, help me program

i would be careful with with the metcons and doing work for time. i had a back injury a few months back that was re-aggravated from #95 thrusters. i would also avoid the reverse hypers during this time period.

i would just focus on swimming, biking, running & a sport with the dips & pullups.
__________________
m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS)
  Reply With Quote
Old 08-09-2011, 11:48 AM   #3
Daniel Frankel
Member Daniel Frankel is offline
 
Daniel Frankel's Avatar
 
Profile:
Join Date: Mar 2010
Location: Thornhill  ON Canada
Posts: 1,508
Re: No weights for 3 months, help me program

Quote:
Originally Posted by Om Puri View Post
I pulled a muscle in my lower back 5 months ago doing DLs and never let it heal properly, consequently I've had sporadic pain in my lower back intermittently when doing Back Squats & Deadlifts (even though I've not done them heavy)... I thought it had finally healed but gibbered it again last week during Squats.

Been to many PTs, Chrios, Massage, etc. I've finally decided to let the muscle rest for 3 months so it can fully heal. In this time I will be doing dips & chins/pulls for upper body but will NOT be doing any SQ or DL. I want to make sure the injured muscle (spinal erector/quad lumbar) is totally healed.

I'll be doing mostly low-impact cardio type stuff (4xweek) for the first month, maybe even swimming/deep water aqua fit, then maybe some hill sprints. Might do some light reverse hypers after a month or two. Will do lighter met cons which don't tax the lower back too much after a couple months. Any other suggestions?
Sounds like much more than a pulled muscle. A pulled muscle shouldnt take more than MAYBE 2 weeks at absolute most to heal. It sounds like a torn muscle to me.

Also read the bolded and consider it.
__________________
Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
  Reply With Quote
Old 08-09-2011, 06:09 PM   #4
Steve Bray
Affiliate Steve Bray is offline
 
Steve Bray's Avatar
 
Profile:
Join Date: Apr 2011
Location: Perth  WA Australia
Posts: 624
Re: No weights for 3 months, help me program

http://www.rangeofmotion.net.au/blog...recover-injury

read this good article about muscle recovery.
__________________
|Deadlift 220kgs|Strict press 75kgs|squat 162.5kgs|pullups 67|477 double unders|26rounds cindy| 2:28 Fran|6:08 annie|12 rnd NATE|full snatch 95kg|C+J 110kg|
  Reply With Quote
Old 08-10-2011, 08:46 AM   #5
Daniel Frankel
Member Daniel Frankel is offline
 
Daniel Frankel's Avatar
 
Profile:
Join Date: Mar 2010
Location: Thornhill  ON Canada
Posts: 1,508
Re: No weights for 3 months, help me program

Quote:
Originally Posted by Steve Bray View Post
http://www.rangeofmotion.net.au/blog...recover-injury

read this good article about muscle recovery.
Interesting, I had no idea about that. Does that relate to a pulled muscle as well?
__________________
Log | Youtube | M/18/69kg/5'6" | VO2 Max: 55.3 ml/kg/min | BS 163kg | FS 142kg | Sn 101kg | CJ 122kg |
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Beginner Program and Park Program Andrew Vincent Running a CrossFit Facility 6 09-11-2009 08:17 AM
heavy weights vs light weights Steve Kaspar Injuries 1 12-12-2008 07:13 PM
Mixing Iron weights w/ bumper weights Adam Kennett Equipment 2 03-04-2008 04:40 AM
3 months - Yes RESULTS in three months. Laura Rucker Testimonials 47 03-09-2005 08:02 PM
Weights? matthew ohl Fitness 3 02-10-2003 08:22 PM


All times are GMT -7. The time now is 02:23 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.