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My CrossFit Log

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120807 -

strength: 1RM press

max: 110#

wod:

every minute on the minute for 12 rounds:

3 banded deadlifts at 60% 1RM (we used 135#)
50m run
 
120810 -

strength:

good mornings 10x3

max: 105#

wod:

every minute on the minute for 10 rounds

3 press @75#
3 push press @75#
3 push jerk @75#
 
120813 -

strength:

5x5 front squat w/ 3 sec pause at bottom @135#

wod:

as many rounds as possible in 12 minutes of:

5 seated presses @50% 1RM (55#)
25 double-unders or 50 singles

total: 12 + presses + 13 singles

i may have gotten more rounds but i forgot to mark down at least one round (i only noted 11 on my board but distinctly remember one round in which i didn't mark the board so i put 12 rounds here).
 
120814 -

strength:

snatch balance

max: 85#

wod:

7 rounds for time of:

10 hand release pushups
40 yd overhead walking lunges 25# bumper plate

time: 12:45
 
120815 -

strength:

snatch grip deadlift 5x5 @60% 1RM deadlift: 185#

wod:

4 rounds for time of:

10 kettle bell high pull each side 16kg
15 strict pullups (i subbed ring rows)
400m run

time: 15:00
 
120820 -

strength:

deck press 10x5 on the minute

weight: 115#

wod:

as many rounds as possible in 12 minutes of:

3 chest to bar pullups
5 box jumps 30"

total: 18
 
120821 -

strength:

deadlifts 1-1-1-1-1-1-1

max: 295#

wod:

accumulate 10 minutes of hollow hold. we did it tabata style for 30 rounds with rests after every 10.
 
120822 -

warmup: 1 mile run with last 200m backwards

strength: box squats 5x5 @70% deadlift 1RM (205#)

wod:

4 rounds for time of:

400m run
15 push press 95#
15 sumo deadlift high pull 95#

time: 18:52
 
120824 -

strength:

snatch balance 3RM

i dislocated my shoulder at 105#

wod:

death by clean and jerks but since i hurt my shoulder i did death by squat triplets:

on the minute, starting with 1 squat triplet (3 squats), increase the total number by 1 until you can't complete the required number in the minute alloted.

total: 12 + 34 squats (so close!)
 
SociallyChallenged said:
Er, you dislocated your shoulder and then did a WOD?
Click to expand...

well, yes. but i kept the arm immobilized. it has happened before several times, and, unfortunately, it has been prone to happening since those previous times. by prone, i don't mean it happens all the time. in fact, it probably hasn't happened for a few years now. but since the initial occurrence about 15 years ago it has probably happened 10 times.
 
blackdogdeek said:
well, yes. but i kept the arm immobilized. it has happened before several times, and, unfortunately, it has been prone to happening since those previous times. by prone, i don't mean it happens all the time. in fact, it probably hasn't happened for a few years now. but since the initial occurrence about 15 years ago it has probably happened 10 times.
Click to expand...

Hm, a true dislocation causes a LOT of problems and pain. I think it may have been a subluxation which can have the "clunk" feeling of it going back into place. You might want to lay off the snatch stuff then. You need full, healthy shoulder range. You likely don't have that (or else it wouldn't do that). You'd have to have somebody mobilize your shoulder joint and soft tissue surrounding it (plus strengthen specific musculature) to reduce that risk.
 
SociallyChallenged said:
Hm, a true dislocation causes a LOT of problems and pain. I think it may have been a subluxation which can have the "clunk" feeling of it going back into place. You might want to lay off the snatch stuff then. You need full, healthy shoulder range. You likely don't have that (or else it wouldn't do that). You'd have to have somebody mobilize your shoulder joint and soft tissue surrounding it (plus strengthen specific musculature) to reduce that risk.
Click to expand...

yes, there is a definite clunk feeling when it goes back into place and iirc it hasn't ever hurt as bad as it did that first time. it's hard to know today because i was jacked up on adrenaline the whole time but i think it actually didn't feel bad in some positions like for example with the arm directly out to the side but it did feel much much worse as it was bent forward. there was a chiropractor there and he was able to pop it back in after about 10 attempts. the really bad part is that as i was demonstrating to the instructor what had happened it popped back out and as i got back on the floor for the chiro to fix it, it fixed itself, so that is a huge indication of how loose everything was in there. chiro guy was definitely incredulous that i would be stupid enough to demonstrate and then have it happen it again. so stupid.

i will definitely lay off the snatch and especially the snatch balance since that's all behind the neck.
 
Yeah, I'm really not a fan of behind-the-neck stuff. You've gotta have great shoulder mobility for that to be safe and almost no one does.

That's no good, man, be careful with it. You only get one shoulder. Also, it's very easy to get fractures if this happens (the humerus and hit the scapula as it tries to relocate) so that's more reason not to do things that put you at risk for this. Those fractures typically need surgical intervention and they can lead to labrum tears, capsular damage, etc. I'm pretty much just saying be careful - your shoulders are very easy to jack up.
 
120829 -

strength: snatch balance (really?)

so i just used a pvc pipe and went through the range of motions but used no weight at all.

wod:

5 rounds for time of:

400m run
15 burpee box jumps 30" (i used a 24" box after the first round; hey i'm 5'6")

time: 17:49
 
blackdogdeek said:
Is there a way to determine if its a subluxation vs a dislocation? Will a more detailed description of the accident and symptoms help?
Click to expand...

You wouldn't have just walked away from a dislocation. Essentially, that will tear much of the anterior capsule, damage the labrum potentially, and may even cause a fracture. You'd be bruised and wouldn't be able to move it for days. Subluxations are painful, but the pain is typically temporary, even though there is a clunk in and a clunk out. With a dislocation, it doesn't typically go back in by itself - you have to see an emergency physician that will utilize special joint positions or a weight to relocate it.
 
SociallyChallenged said:
You wouldn't have just walked away from a dislocation. Essentially, that will tear much of the anterior capsule, damage the labrum potentially, and may even cause a fracture. You'd be bruised and wouldn't be able to move it for days. Subluxations are painful, but the pain is typically temporary, even though there is a clunk in and a clunk out. With a dislocation, it doesn't typically go back in by itself - you have to see an emergency physician that will utilize special joint positions or a weight to relocate it.
Click to expand...

ok this was most likely a subluxation then. i was able to move it right after it got fixed. it was definitely sore the next few days but it was still usable. on occasion, while moving it afterward, there would be a couple of not very painful but sharp, quick pains like something was correcting itself. and now that doesn't happen anymore but it still makes some clicking sounds on occasion.

EDIT: also, i realize the injury occurred on the negative part of the snatch balance while returning the bar to my shoulder. my question is, how do i perform that movement without risking re-injury? or should i just avoid that movement altogether?
 
120831 -

metcon1:

4 rounds for max reps of overhead squat @75# (i used 45# due to shoulder injury)

in 90 seconds complete 250m row then max reps of OHS
rest 90 seconds

max: 32

metcon2:

4 rounds for time of:

2 sled pulls @155#
2 tire flips
2 atlas stone ground to shoulder (i used the small stone maybe 50#-ish)

time: 5:11

metcon3:

death by 25m run

in the first minute perform 1x 25m run
in the second minute perform 2x 25m run
etc.

total: 6rds + 6runs
 
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