Tag Archive: Injury


Last year I wanted to do many things with my health. Some things I accomplished others I did not. Was I successful, well that depends.

The year threw some interesting curves at me and I believe I adapted to them quite well. This year will be different! I have set no goals for the year and have set more long term plans. While I am striving to get better each time I go to workout. I will be going to incremently improve instead of trying for the big gain. I know I have the ability to “lift big” however this does me no good if I am constantly getting injured and .have to start the process all over again.

I needed to be more intelligent on my programming. Why was I getting injured? Why was I sore more often then when I started? I had to review what I did when I started and that was more basic training and work on my mobility. When I started I could not squat to proper depth, lift anything with weight without having my back bent and list went on. Improve came when I did those simple things, so why was I complicating things?

Lately I have focused mobility and the changes in how I feel have been great. Shoulder and knees pain have decreased to managable levels and somehow the PRs have started to increase.

The plan for this year is for a gradual increase and to work some skills that I lack to move up in the standings in the Crossfit Open. I have not finished in the top half of the my age group since the first Open and that was due to the small field. I expect this year that there will be close to 2000 competitors just in my age group (55-59). This years Open will start February 27 and run the usual 5 weeks.

Should be fun and good luck to all the people who enter and compete!

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What can I say, nothing has been going well this year. Injuries, therapy, job changes, etc., I am sure that most people who exercise and have a normal 9-5 job have times when they go through a period of crap. 2013 has not been very lucky for me, except that I am still moving and have a paycheck.
Something needs to change before it gets crazy and since I like what I do at work, maybe I need to refresh my goals at the gym.
I need to get back to what I did that got me to where I am today. Much healthier, better focus mentally, stronger and generally feeling much better even if I did say I had injuries and have to go to get massages and physio.
When I started Crossfitting I could not do a proper squat or most other movements for that matter. Over time I have gotten better and even if I can do something well I try to raise the bar, no pun intended. The way I did that was going through all the fundamentals slowly and properly while taking days off to improve my Range of Motion(ROM) or find a way to mobilize long unused muscles, tendons, and ligaments.
It seems that as I progressed I forgot (or really talked myself into thinking I did not need to anymore) to continue that and lo and behold injuries starting popping up more frequently setting me back or getting me down mentally.
A couple of weeks ago I started thinking about how I got to be where I am, it was due to me not losing sight of the goal I started with, to get in shape. Being the oldest at the gym and trying to keep up with the young guns and gals and sometime doing so made me think I was better than I really was. I pushed and was not as attentive to technique as I should have been and as they say went outside my pay grade. This lead to injuries and set backs.
I have now cut back on the trying to max out what I can do and start at the beginning, lift light and work on my technique until I get it correct then add to it. I also need to make sure I take days off and work on mobility and ROM, November 18th I started the change, it has seen results as I seem to have lessened the pain in the shoulder and I now move a bit quicker.
The plan originally when I started writing this blog was to get to Masters Division of the Crossfit Games. Now I have change to a more realistic and attainable goal of being in the top 100 by the time I am 60. If all goes well who knows as more and more people sign up each year being it the top 100 will be quite a feat.
What’s next? Who knows but the diet has to change. Being 222 pounds is not good for Crossfit as bulk means slow and too light means less strength. Next steps will be to check progress on January 1.

Time to get back to basics

Unbelievable, last post was in August. A lot has happened since then. Completed a Tough Mudder lost some toenails in the process and got pretty banged up. Shoulder issues have continued but I have continued with going to the gym. This past Saturday competed in an event at our gym and realized how much I have gone backwards with all these nagging injuries.
With all this I have decided I need to go back to basics, work on the core, stamina and lower the weights to concentrate on form. It is 5-6 months until the Crossfit Games Open competition and if done correctly I should be on track to make some improvement from last year.
Stay tuned.

The Road Back from Injury

The Crossfit Games and Atlantic Hopper 2012 have come and gone. Sadly I did not participate in either, though the Games would be a little far-fetched at this time and could not enter the Hopper due to injury.

I was looking forward to this years event but a strange injury to my shoulder prevented that happening. Idiopathic Brachial Neuritis was the issue, simply stated the Brachial nerve shut down any electrical signal to my arm rendering the limb useless. Without going into detail, my neurologist provided a course of action and voila! two months later I can type and head back to the gym. It should be interesting for the next little while as I slowly try to regain strength. The last month has seen progress from slight movement to being able to lift arm overhead.

Today was my first day back at the gym and it was about time!! A nice simple WOD of 400M, 20 burpees, 50 russian Kettlebell Swings(only 20 lbs today), 50 air squats (mixed with a 14 lb med ball), 20 burpees and finally 400M. Did I come back to soon? NO! In reality this was a perfect way to start, no heavy weights, lots of bodyweight movements and cardio. Surprisingly the legs were the ones feeling this and the arm is doing well 5 hours after we finished. Tomorrow will be more of an endurance type workout as I sucked at that before I was out and today was no exception.

Patience is the key and this time a smarter program to conditioning will prevent this from a repeat performance.